mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Wouldn’t change the way I have done things (you learn from any mistakes) nor any aha moments tbh, just come to the conclusion that I can’t recover the way I did when in my 30s now I am nearly 55. Will probably revert back to proper HST in the near future due to change in job and shift work
mickc1965
Well-Known Member
Thursday 20 February 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - ~360mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 80
• Sleep Score - 86
• Sleep - 6:25hrs (in bed from 22:00 - 05:25)
• Efficiency - 87%
• Awake - 1:00
• REM - 1:44 (27% of sleep time)
• Light - 2:47 (43% of sleep time)
• Deep - 1:54 (30% of sleep time)
• Average Resting Heart Rate - 58bpm (min 54bpm)
• Average Heart Rate Variability - 36ms (max 132ms)
• Body Temperature deviation - -0.1°F
• Respiratory Rate - 13.8 per minute
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 10
• Heart Rate Variability Score - 56
• Average Heart Rate - 62.15
• RR Interval Range - 55.66 to 76.73
• 7 day HRV CV (co-efficient of variability) - 5.3%
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 185.0lbs
Potential Sleep Influencing factors from yesterday
• Caffeine - ~360mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 80
• Sleep Score - 86
• Sleep - 6:25hrs (in bed from 22:00 - 05:25)
• Efficiency - 87%
• Awake - 1:00
• REM - 1:44 (27% of sleep time)
• Light - 2:47 (43% of sleep time)
• Deep - 1:54 (30% of sleep time)
• Average Resting Heart Rate - 58bpm (min 54bpm)
• Average Heart Rate Variability - 36ms (max 132ms)
• Body Temperature deviation - -0.1°F
• Respiratory Rate - 13.8 per minute
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 10
• Heart Rate Variability Score - 56
• Average Heart Rate - 62.15
• RR Interval Range - 55.66 to 76.73
• 7 day HRV CV (co-efficient of variability) - 5.3%
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 185.0lbs
mickc1965
Well-Known Member
Thursday 20 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 - 60kgs x 10, 8, 6
• Leg Press Machine - 110kgs x 10, 8, 6
• Toe Press - 120kgs x 30, 25, 18
• Hip Abductor - 65kgs x 10, 8, 6
• Hip Adductor - 65kgs x 10, 8, 6
• Side Lateral Raises (cable) - 7.5kgs x 10, 8, 6
• Rope Face Pull - 27.5kgs x 10, 8, 6
• DB Shrugs - 50kgs x 30, 30, 22
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 - 60kgs x 10, 8, 6
• Leg Press Machine - 110kgs x 10, 8, 6
• Toe Press - 120kgs x 30, 25, 18
• Hip Abductor - 65kgs x 10, 8, 6
• Hip Adductor - 65kgs x 10, 8, 6
• Side Lateral Raises (cable) - 7.5kgs x 10, 8, 6
• Rope Face Pull - 27.5kgs x 10, 8, 6
• DB Shrugs - 50kgs x 30, 30, 22
mickc1965
Well-Known Member
Friday 21 February 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - ~274mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 73
• Sleep Score - 73
• Sleep - 5:38hrs (in bed from 22:00 - 05:16)
• Efficiency - 78%
• Awake - 1:38
• REM - 1:17 (23% of sleep time)
• Light - 3:10 (56% of sleep time)
• Deep - 1:10 (21% of sleep time)
• Body Temperature deviation - 0.0°F
• Respiratory Rate - 15.0 per minute
• Average Heart Rate Variability - 51ms (max 166ms)
• Average Resting Heart Rate - 58bpm (min 52bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 9 (Sympathetic)
• Heart Rate Variability Score - 55
• Average Heart Rate - 57.43
• RR Interval Range - 52.08 - 69.77
• 7 day HRV CV (co-efficient of variability) - 3.9%
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 184.6lbs
Potential Sleep Influencing factors from yesterday
• Caffeine - ~274mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 73
• Sleep Score - 73
• Sleep - 5:38hrs (in bed from 22:00 - 05:16)
• Efficiency - 78%
• Awake - 1:38
• REM - 1:17 (23% of sleep time)
• Light - 3:10 (56% of sleep time)
• Deep - 1:10 (21% of sleep time)
• Body Temperature deviation - 0.0°F
• Respiratory Rate - 15.0 per minute
• Average Heart Rate Variability - 51ms (max 166ms)
• Average Resting Heart Rate - 58bpm (min 52bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 9 (Sympathetic)
• Heart Rate Variability Score - 55
• Average Heart Rate - 57.43
• RR Interval Range - 52.08 - 69.77
• 7 day HRV CV (co-efficient of variability) - 3.9%
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 184.6lbs
mickc1965
Well-Known Member
Friday 21 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 - 67.5kgs x 10, 8, 6
• Chest Press (Plate loaded) - 75kgs x 10, 8, 6
• Lat Pulldown - 85kgs x 10, 8, 6
• Chest Press Machine - 77.5kgs x 10, 8, 6
• Seated Low Back Row - 65kgs x 10, 8, 6
• Tricep Pushdowns - 32.5kgs x 10, 8, 6
• Cable Curls - 30kgs x 10, 8, 6
• Triceps Rope Pushdowns - 32.5kgs x 10, 6, 4
• Rope Curls - 32.5kgs x 10, 7, 4
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 - 67.5kgs x 10, 8, 6
• Chest Press (Plate loaded) - 75kgs x 10, 8, 6
• Lat Pulldown - 85kgs x 10, 8, 6
• Chest Press Machine - 77.5kgs x 10, 8, 6
• Seated Low Back Row - 65kgs x 10, 8, 6
• Tricep Pushdowns - 32.5kgs x 10, 8, 6
• Cable Curls - 30kgs x 10, 8, 6
• Triceps Rope Pushdowns - 32.5kgs x 10, 6, 4
• Rope Curls - 32.5kgs x 10, 7, 4
mickc1965
Well-Known Member
Saturday 22 February 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - 300-350mg
• Alcohol - 6.5 pints of cider
• Calorie deficit (food wise)
Oura Ring Sleep & HRV Info
• Readiness Score - 61
• Sleep Score - 84
• Sleep - 6:46hrs (in bed from 00:40 - 07:57)
• Efficiency - 93%
• Awake - 0:30
• REM - 2:11 (32% of sleep time)
• Light - 2:22 (35% of sleep time)
• Deep - 2:13 (33% of sleep time)
• Body Temperature deviation - +1.0°F
• Respiratory Rate - 13.2 per minute
• Average Heart Rate Variability - 21ms (max 166ms)
• Average Resting Heart Rate - 73bpm (min 61bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 7 (Sympathetic)
• Heart Rate Variability Score - 54
• 7 day HRV CV (co-efficient of variability) - 4.2%
• Minimum Heart Rate - 57.92
• Maximum Heart Rate - 81.74
• Average Heart Rate - 67.51
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 184.6lbs
Potential Sleep Influencing factors from yesterday
• Caffeine - 300-350mg
• Alcohol - 6.5 pints of cider
• Calorie deficit (food wise)
Oura Ring Sleep & HRV Info
• Readiness Score - 61
• Sleep Score - 84
• Sleep - 6:46hrs (in bed from 00:40 - 07:57)
• Efficiency - 93%
• Awake - 0:30
• REM - 2:11 (32% of sleep time)
• Light - 2:22 (35% of sleep time)
• Deep - 2:13 (33% of sleep time)
• Body Temperature deviation - +1.0°F
• Respiratory Rate - 13.2 per minute
• Average Heart Rate Variability - 21ms (max 166ms)
• Average Resting Heart Rate - 73bpm (min 61bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 7 (Sympathetic)
• Heart Rate Variability Score - 54
• 7 day HRV CV (co-efficient of variability) - 4.2%
• Minimum Heart Rate - 57.92
• Maximum Heart Rate - 81.74
• Average Heart Rate - 67.51
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 184.6lbs
mickc1965
Well-Known Member
Saturday 22 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
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
mickc1965
Well-Known Member
Sunday 23 February 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - 300-350mg
• Alcohol - 5 pints of cider
• Calorie deficit (food wise)
Oura Ring Sleep & HRV Info
• Readiness Score - 57
• Sleep Score - 85
• Sleep - 7:21hrs (in bed from 00:35 to 08:32)
• Efficiency - 93%
• Awake - 0:35
• REM - 1:38 (22% of sleep time)
• Light - 3:43 (51% of sleep time)
• Deep - 1:52 (27% of sleep time)
• Body Temperature deviation - +0.9°F
• Respiratory Rate - 15.1 per minute
• Average Heart Rate Variability - 40ms (max 149ms)
• Average Resting Heart Rate - 69bpm (min 60bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 8 (Sympathetic)
• Heart Rate Variability Score - 54
• 7 day HRV CV (co-efficient of variability) - 4%
• Minimum Heart Rate - 57.47
• Maximum Heart Rate - 77.72
• Average Heart Rate - 65.37
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 184.6lbs
Potential Sleep Influencing factors from yesterday
• Caffeine - 300-350mg
• Alcohol - 5 pints of cider
• Calorie deficit (food wise)
Oura Ring Sleep & HRV Info
• Readiness Score - 57
• Sleep Score - 85
• Sleep - 7:21hrs (in bed from 00:35 to 08:32)
• Efficiency - 93%
• Awake - 0:35
• REM - 1:38 (22% of sleep time)
• Light - 3:43 (51% of sleep time)
• Deep - 1:52 (27% of sleep time)
• Body Temperature deviation - +0.9°F
• Respiratory Rate - 15.1 per minute
• Average Heart Rate Variability - 40ms (max 149ms)
• Average Resting Heart Rate - 69bpm (min 60bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 8 (Sympathetic)
• Heart Rate Variability Score - 54
• 7 day HRV CV (co-efficient of variability) - 4%
• Minimum Heart Rate - 57.47
• Maximum Heart Rate - 77.72
• Average Heart Rate - 65.37
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 184.6lbs
mickc1965
Well-Known Member
Sunday 23 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
Walking - 1.5 miles
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
Walking - 1.5 miles
mickc1965
Well-Known Member
Monday 24 February 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - 300-350mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 80
• Sleep Score - 91
• Sleep - 7:07hrs (in bed from 21:59 - 05:20)
• Efficiency - 97%
• Awake - 0:13
• REM - 1:30 (21% of sleep time)
• Light - 3:16 (46% of sleep time)
• Deep - 2:21 (33% of sleep time)
• Body Temperature deviation - 0.0°F
• Respiratory Rate - 14.0 per minute
• Average Heart Rate Variability - 46ms (max 154ms)
• Average Resting Heart Rate - 54bpm (min 51bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 4 (Parasympathetic)
• Heart Rate Variability Score - 63
• 7 day HRV CV (co-efficient of variability) - 5.7%
• Minimum Heart Rate - 44.38
• Maximum Heart Rate - 74.44
• Average Heart Rate - 57.20
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 @ 184.0lbs
Potential Sleep Influencing factors from yesterday
• Caffeine - 300-350mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 80
• Sleep Score - 91
• Sleep - 7:07hrs (in bed from 21:59 - 05:20)
• Efficiency - 97%
• Awake - 0:13
• REM - 1:30 (21% of sleep time)
• Light - 3:16 (46% of sleep time)
• Deep - 2:21 (33% of sleep time)
• Body Temperature deviation - 0.0°F
• Respiratory Rate - 14.0 per minute
• Average Heart Rate Variability - 46ms (max 154ms)
• Average Resting Heart Rate - 54bpm (min 51bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 4 (Parasympathetic)
• Heart Rate Variability Score - 63
• 7 day HRV CV (co-efficient of variability) - 5.7%
• Minimum Heart Rate - 44.38
• Maximum Heart Rate - 74.44
• Average Heart Rate - 57.20
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 @ 184.0lbs
mickc1965
Well-Known Member
Monday 24 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 - 52.5kgs x 10, 8, 6
• Leg Extensions - 62.5kgs x 10, 8, 6
• Leg Press Machine - 110kgs x 10, 8, 6
• Toe Press - 130kgs x 25, 20, 18
• Hip Abductor - 67.5kgs x 10, 8, 6
• Hip Adductor - 67.55kgs x 10, 8, 6
• Side Lateral Raises (cable) - 7.5kgs x 10, 8, 6
• Rope Face Pull - 30kgs x 10, 8, 6
• DB Shrugs - 50kgs x 30, 30, 24
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 - 52.5kgs x 10, 8, 6
• Leg Extensions - 62.5kgs x 10, 8, 6
• Leg Press Machine - 110kgs x 10, 8, 6
• Toe Press - 130kgs x 25, 20, 18
• Hip Abductor - 67.5kgs x 10, 8, 6
• Hip Adductor - 67.55kgs x 10, 8, 6
• Side Lateral Raises (cable) - 7.5kgs x 10, 8, 6
• Rope Face Pull - 30kgs x 10, 8, 6
• DB Shrugs - 50kgs x 30, 30, 24