mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Wednesday 19 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,803 kcals (macros below from food only)

    • Carbs - 116
    • Protein - 230
    • Fat - 48

    • Caffeine - ~360mg

    • Apple Watch - 7,133 steps
     
  2. Skerr

    Skerr New Member

    Thanks for the response. If you lost the ring would you repurchase it?
     
  3. mickc1965

    mickc1965 Well-Known Member

    Quite possible I would but it ain’t cheap, not replacing would pay for half a tattoo
     
    Skerr likes this.
  4. Clayton

    Clayton Member

    Incredible that you've kept such a detailed log for so long!

    Over the 6 years, have you had any big "Aha moments" or anything you'd do differently?
     
  5. mickc1965

    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
     
    Clayton likes this.
  6. mickc1965

    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
     
  7. mickc1965

    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
     
  8. mickc1965

    mickc1965 Well-Known Member

    Thursday 20 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,775 kcals (macros below from food only)

    • Carbs - 114
    • Protein - 226
    • Fat - 46

    • Caffeine - ~274mg

    • Apple Watch - 6,914 steps
     
  9. mickc1965

    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
     
  10. mickc1965

    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
     
  11. mickc1965

    mickc1965 Well-Known Member

    Friday 21 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,703 kcals from food plus 1,774 kcals from alcohol (macros below from food only)

    • Carbs - 113
    • Protein - 214
    • Fat - 43

    • Caffeine - 300-350mg

    • Apple Watch - 6,508 steps
     
  12. mickc1965

    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
     
  13. mickc1965

    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
     
  14. mickc1965

    mickc1965 Well-Known Member

    Saturday 22 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,297 kcals plus 1,365 kcals from alcohol (macros below from food only)

    • Carbs - 61
    • Protein - 117
    • Fat - 38

    • Caffeine - 300-350mg

    • Apple Watch - 10,591 steps
     
  15. mickc1965

    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
     
  16. mickc1965

    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
     
  17. mickc1965

    mickc1965 Well-Known Member

    Sunday 23 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,581 kcals

    • Carbs - 80
    • Protein - 213
    • Fat - 45

    • Caffeine - 300 - 350mg

    • Apple Watch - 8,043 steps
     
  18. mickc1965

    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
     
  19. mickc1965

    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
     
  20. mickc1965

    mickc1965 Well-Known Member

    Monday 24 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,901 kcals

    • Carbs - 120
    • Protein - 251
    • Fat - 46

    • Caffeine - 225-250mg

    • Apple Watch - 6,961 steps
     

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