mickc1965 training log

Discussion in 'Training Logs' started by mickc1965, Mar 26, 2014.

  1. mickc1965

    mickc1965 Well-Known Member

    Tuesday 11 February 2020

    Weight Training - target for 1st set is 10 reps followed by 2 sets with 30 seconds rest (new gym so this will be a bit of trial and error over the next few workouts)

    • Seated Upper Back Row - 55kgs x 10, 8, 6

    • Chest Press (Plate loaded) - 60kgs x 10, 8, 6

    • Lat Pulldown - 75kgs x 10, 8, 6

    • Chest Press Machine - 65kgs x 10, 8, 6

    • Seated Low Back Row - 50kgs x 10, 8, 6

    • Cable Curls - 22.5kgs x 10, 8, 6

    • Tricep Pushdowns - 27.5kgs x 10, 8, 6

    • Rope Curls - 27.5kgs x 10, 8, 6

    • Triceps Rope Pushdowns - 27.5kgs x 10, 8, 6
     
  2. mickc1965

    mickc1965 Well-Known Member

    Tuesday 11 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,959 kcals (macros below from food only)

    • Carbs - 171
    • Protein - 196
    • Fat - 53

    • Caffeine - ~260mg

    • Apple Watch - 10,736 steps
     
  3. mickc1965

    mickc1965 Well-Known Member

    Wednesday 12 February 2020

    Potential Sleep Influencing factors from yesterday

    • Caffeine - ~260mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 79

    • Sleep Score - 89
    • Sleep - 7:10hrs (in bed from 21:43 - 06:15)
    • Efficiency - 84%

    • Awake - 1:21
    • REM - 2:04 (29% of sleep time)
    • Light - 3:14 (45% of sleep time)
    • Deep - 1:52 (26% of sleep time)

    • Average Resting Heart Rate - 59bpm (min 55bpm)
    • Average Heart Rate Variability - 25ms (max 131ms)
    • Body Temperature deviation - -0.3°F
    • Respiratory Rate - 13.5 per minute

    HRV Elite info (based on 4 minute test)

    • Morning Readiness level - 8 (Sympathetic)
    • Heart Rate Variability Score - 57
    • Average Heart Rate - 60.98
    • RR Interval Range - 55.35 to 74.07
    • 7 day HRV CV (co-efficient of variability) - 2.3%

    Compared to your recent baseline, you should be able to train harder and handle more stress today

    Body weight @ 185.6lbs
     
  4. mickc1965

    mickc1965 Well-Known Member

    Wednesday 12 February 2020

    Weight Teaining - REST DAY

    • Alternating Knee Cruches - 1 x 30 reps (15 per side)

    • Alternating Leg Raises - 1 x 30 reps (15 per leg)

    • Crunches - 1 x 30 reps

    • Alternating Heel Tap - 1 x 30 reps (15 per side)

    • Leg Pull Ins - 1 x 30 reps

    • Crunches (Knees Up) - 1 x 30 reps

    • Plank - 1 x 60 seconds
     
  5. mickc1965

    mickc1965 Well-Known Member

    Wednesday 12 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,986 kcals (macros below from food only)

    • Carbs - 172
    • Protein - 198
    • Fat - 55

    • Caffeine - ~300mg

    • Apple Watch - 7,303 steps
     
  6. mickc1965

    mickc1965 Well-Known Member

    Thursday 13 February 2020

    Potential Sleep Influencing factors from yesterday

    • Caffeine - ~300mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 76

    • Sleep Score - 85
    • Sleep - 6:11hrs (in bed from 22:23 - 05:25)
    • Efficiency - 88%

    • Awake - 0:51
    • REM - 1:53 (31% of sleep time)
    • Light - 3:02 (49% of sleep time)
    • Deep - 1:15 (20% of sleep time)

    • Average Resting Heart Rate - 60bpm (min 55bpm)
    • Average Heart Rate Variability - 19ms (max 40ms)
    • Body Temperature deviation - -0.1°F
    • Respiratory Rate - 13.8 per minute

    HRV Elite info (based on 4 minute test)

    • Morning Readiness level - 5 (Sympathetic)
    • Heart Rate Variability Score - 53
    • Average Heart Rate - 64.35
    • RR Interval Range - 58.94 to 81.08
    • 7 day HRV CV (co-efficient of variability) - 4.2%

    Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery

    Body weight @ 185.2lbs
     
  7. mickc1965

    mickc1965 Well-Known Member

    Thursday 13 February 2020

    Weight Training - target for 1st set is 10 reps (not calves and traps) followed by 2 sets with 30 seconds rest (new gym so this will be a bit of trial and error over the next few workouts)

    • Leg Curls - 45kgs x 10, 8, 6

    • Leg Extensions - 50kgs x 10, 8, 6

    • Leg Press Machine - 90kgs x 10, 8, 6

    • Toe Press - 100kgs x 30, 18, 16

    • Hip Abductor - 60kgs x 10, 8, 6

    • Hip Adductor - 60kgs x 10, 8, 6

    • Side Lateral Raises (cable) - 5kgs x 10, 8, 6

    • Rope Face Pull - 22.5kgs x 10, 8, 6

    • DB Shrugs - 50kgs x 35, 28, 20
     
  8. mickc1965

    mickc1965 Well-Known Member

    Thursday 13 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,982 kcals (macros below from food only)

    • Carbs - 177
    • Protein - 196
    • Fat - 53

    • Caffeine - ~312mg

    • Apple Watch - 6,466 steps
     
  9. mickc1965

    mickc1965 Well-Known Member

    Friday 14 February 2020

    Potential Sleep Influencing factors from yesterday

    • Caffeine - ~312mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 78

    • Sleep Score - 88
    • Sleep - 6:48hrs (in bed from 22:24 - 05:30)
    • Efficiency - 96%

    • Awake - 0:18
    • REM - 1:53 (28% of sleep time)
    • Light - 3:32 (52% of sleep time)
    • Deep - 1:22 (20% of sleep time)

    • Average Resting Heart Rate - 59bpm (min 54bpm)
    • Average Heart Rate Variability - 29ms (max 166ms)
    • Body Temperature deviation - -0.1°F
    • Respiratory Rate - 13.8 per minute

    HRV Elite info (based on 4 minute test)

    • Morning Readiness level - 5 (Sympathetic)
    • Heart Rate Variability Score - 53
    • Average Heart Rate - 67.70
    • RR Interval Range - 60.24 to 85.96
    • 7 day HRV CV (co-efficient of variability) - 5.3%

    Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery

    Body weight @ 184.8lbs
     
  10. mickc1965

    mickc1965 Well-Known Member

    Friday 14 February 2020

    Weight Training - target for 1st set is 10 reps followed by 2 sets with 30 seconds rest (new gym so this will be a bit of trial and error over the next few workouts)

    • Seated Upper Back Row - 60kgs x 10, 8, 6

    • Chest Press (Plate loaded) - 65kgs x 10, 8, 6

    • Lat Pulldown - 80kgs x 10, 8, 6

    • Chest Press Machine - 70kgs x 10, 8, 6

    • Seated Low Back Row - 55kgs x 10, 8, 6

    • Tricep Pushdowns - 30kgs x 10, 8, 6

    • Cable Curls - 25kgs x 10, 8, 6

    • Triceps Rope Pushdowns - 30kgs x 10, 8, 6

    • Rope Curls - 39kgs x 10, 6, 4
     
  11. mickc1965

    mickc1965 Well-Known Member

    Monday 17 February 2020

    Potential Sleep Influencing factors from yesterday

    • Caffeine - ~240mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 82

    • Sleep Score - 89
    • Sleep - 6:56hrs (in bed from 22:07 - 05:30)
    • Efficiency - 94%

    • Awake - 0:27
    • REM - 1:47 (26% of sleep time)
    • Light - 3:32 (51% of sleep time)
    • Deep - 1:37 (23% of sleep time)

    • Average Resting Heart Rate - 56bpm (min 52bpm)
    • Average Heart Rate Variability - 34ms (max 151ms)
    • Body Temperature deviation - -0.6°F
    • Respiratory Rate - 12.9 per minute

    HRV Elite info (based on 4 minute test) - ginger sensor failed to work again

    Body weight @ 189.6lbs (heavy on the alcohol on both Friday and Saturday)
     
  12. mickc1965

    mickc1965 Well-Known Member

    Monday 17 February 2020

    Weight Training - target for 1st set is 10 reps (not calves and traps) followed by 2 sets with 30 seconds rest (new gym so this will be a bit of trial and error over the next few workouts)

    • Leg Curls - 50kgs x 10, 8, 6

    • Leg Extensions - 55kgs x 10, 8, 6

    • Leg Press Machine - 100kgs x 10, 8, 6

    • Toe Press - 110kgs x 30, 20, 18

    • Hip Abductor - 60kgs x 10, 8, 6

    • Hip Adductor - 60kgs x 10, 8, 6

    • Side Lateral Raises (cable) - 5kgs x 10, 8, 6

    • Rope Face Pull - 25kgs x 10, 8, 6

    • DB Shrugs - 50kgs x 35, 30, 25
     
  13. mickc1965

    mickc1965 Well-Known Member

    Monday 17 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,842 kcals (macros below from food only)

    • Carbs - 144
    • Protein - 233
    • Fat - 36

    • Caffeine - ~142mg

    • Apple Watch - 6,035 steps
     
  14. mickc1965

    mickc1965 Well-Known Member

    Tuesday 18 February 2020

    Potential Sleep Influencing factors from yesterday

    • Caffeine - ~142mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 77

    • Sleep Score - 83
    • Sleep - 6:25hrs (in bed from 22:02 - 05:25)
    • Efficiency - 87%

    • Awake - 0:58
    • REM - 1:28 (23% of sleep time)
    • Light - 3:11 (50% of sleep time)
    • Deep - 1:45 (27% of sleep time)

    • Average Resting Heart Rate - 57bpm (min 54bpm)
    • Average Heart Rate Variability - 50ms (max 107ms)
    • Body Temperature deviation - -0.5°F
    • Respiratory Rate - 14.9 per minute

    HRV Elite info (based on 4 minute test)

    • Morning Readiness level - 10
    • Heart Rate Variability Score - 56
    • Average Heart Rate - 64.37
    • RR Interval Range - 56.07 - 77.52
    • 7 day HRV CV (co-efficient of variability) - 3.6%

    Compared to your recent baseline, you should be able to train harder and handle more stress today

    Surprised on Readiness levels on both methods (particularly HRV Elite as come down with a heavy cold during the day yesterday)

    Body weight @ 187.0lbs
     
  15. mickc1965

    mickc1965 Well-Known Member

    Tuesday 18 February 2020

    Weight Training - target for 1st set is 10 reps followed by 2 sets with 30 seconds rest (new gym so this will be a bit of trial and error over the next few workouts)

    • Seated Upper Back Row - 65kgs x 10, 8, 6

    • Chest Press (Plate loaded) - 70kgs x 10, 8, 6

    • Lat Pulldown - 85kgs x 10, 8, 5

    • Chest Press Machine - 75kgs x 10, 8, 6

    • Seated Low Back Row - 60kgs x 10, 8, 6

    • Tricep Pushdowns - 30kgs x 10, 8, 6

    • Cable Curls - 27.5kgs x 10, 8, 6

    • Triceps Rope Pushdowns - 30kgs x 10, 8, 6

    • Rope Curls - 30kgs x 10, 8, 6
     
  16. mickc1965

    mickc1965 Well-Known Member

    Tuesday 18 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,883 kcals (macros below from food only)

    • Carbs - 127
    • Protein - 233
    • Fat - 49

    • Caffeine - ~370mg

    • Apple Watch - 7,100 steps
     
  17. mickc1965

    mickc1965 Well-Known Member

    Wednesday 19 February 2020

    Potential Sleep Influencing factors from yesterday

    • Caffeine - ~370mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 70

    • Sleep Score - 81
    • Sleep - 6:00hrs (in bed from 22:36 - 05:18)
    • Efficiency - 90%

    • Awake - 0:42
    • REM - 1:15 (21% of sleep time)
    • Light - 3:30 (58% of sleep time)
    • Deep - 1:14 (21% of sleep time)

    • Average Resting Heart Rate - 56bpm (min 51bpm)
    • Average Heart Rate Variability - 45ms (max 136ms)
    • Body Temperature deviation - -0.1°F
    • Respiratory Rate - 14.2 per minute

    HRV Elite info (based on 4 minute test)

    • Morning Readiness level - 6 (Parasympathetic)
    • Heart Rate Variability Score - 60
    • Average Heart Rate - 69.50
    • RR Interval Range - 51.90 to 89.55
    • 7 day HRV CV (co-efficient of variability) - 6%

    Your Parasympathetic activity appears to be abnormally elevated. This often means your body is actively recovering or possibly beginning to over reach. Lighter activity is recommended

    Body weight @ 185.6lbs
     
  18. Skerr

    Skerr New Member

    Very interesting. Since joining I have been following your posts and doing research on the Oura Ring. Does the HRV info also come from Oura or is it two spectate things?

    Also I see the Parasympathetic advice on lighter activity. Have you ever put this to the test and noticed less performance as a result?
     
  19. mickc1965

    mickc1965 Well-Known Member

    Wednesday 19 February 2020

    Weight Teaining - REST DAY

    • Alternating Knee Cruches - 1 x 30 reps (15 per side)

    • Alternating Leg Raises - 1 x 30 reps (15 per leg)

    • Crunches - 1 x 30 reps

    • Alternating Heel Tap - 1 x 30 reps (15 per side)

    • Leg Pull Ins - 1 x 30 reps

    • Crunches (Knees Up) - 1 x 30 reps

    • Plank - 1 x 60 seconds
     
  20. mickc1965

    mickc1965 Well-Known Member

    Oura ring analysis your heart rate variability whil you sleep and will then give you a readiness score based on its own algorithms but there is no raw date whereas the HRV Elite app you can either wear certain type of chest straps or a finger sensor called CorSense and then you do a 4 or 5 minute test and that then gives you a score based on your Sympathetic or Parasympathetic dominance

    I used to use the HRV Elite app with a chest strap up until Dec 2018 then I purchased the Oura ring, recently purchased the. OrSense so utilising both atm

    I had found from this that assuming volume is equated I need a days rest normally after 2 days of training, used to train 6 days a week but now I train only 4
     
    Skerr likes this.

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