mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Tuesday 25 February 2020

    Potential Sleep Influencing factors from yesterday

    • Caffeine - 225-250mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 73

    • Sleep Score - 78
    • Sleep - 6:03hrs (in bed from 22:03 - 04:47)
    • Efficiency - 90%

    • Awake - 0:41
    • REM - 0:56 (15% of sleep time)
    • Light - 3:30 (58% of sleep time)
    • Deep - 1:36 (27% of sleep time)

    • Body Temperature deviation - -0.2°F
    • Respiratory Rate - 14.4 per minute
    • Average Heart Rate Variability - 52ms (max 115ms)
    • Average Resting Heart Rate - 57bpm (min 55bpm)

    HRV Elite info (based on 4 minute test)

    • Morning Readiness level - 9 (Sympathetic)
    • Heart Rate Variability Score - 57

    • 7 day HRV CV (co-efficient of variability) - 5.7%

    • Minimum Heart Rate - 53.00
    • Maximum Heart Rate - 71.26
    • Average Heart Rate - 59.30

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

    Body weight @ 184.0lbs
     
  2. mickc1965

    mickc1965 Well-Known Member

    Tuesday 25 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)

    • Chest Press (Plate loaded) - 80kgs x 10, 8, 6

    • Seated Low Back Row - 70kgs x 10, 8, 6

    • Chest Press Machine - 80kgs x 10, 8, 6

    • Lat Pulldown - 90kgs x 10, 6, 4

    • Seated Upper Back Row - 67.5kgs x 10, 8, 6

    • Tricep Pushdowns - 35kgs x 10, 8, 6

    • Cable Curls - 32.5kgs x 10, 6, 4

    • Triceps Rope Pushdowns - 32.5kgs x 10, 7, 4

    • Rope Curls - 32.5kgs x 10, 7, 4
     
  3. mickc1965

    mickc1965 Well-Known Member

    Tuesday 25 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,888 kcals

    • Carbs - 119
    • Protein - 249
    • Fat - 46

    • Caffeine - 275-325mg

    • Apple Watch - 9,980 steps
     
  4. mickc1965

    mickc1965 Well-Known Member

    Wednesday 26 February 2020

    Potential Sleep Influencing factors from yesterday

    • Caffeine - 275-325mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 84

    • Sleep Score - 92
    • Sleep - 7:23hrs (in bed from 21:51 - 06:00)
    • Efficiency - 90%

    • Awake - 0:45
    • REM - 1:58 (27% of sleep time)
    • Light - 3:18 (45% of sleep time)
    • Deep - 2:07 (28% of sleep time)

    • Body Temperature deviation - -0.5°F
    • Respiratory Rate - 13.4 per minute
    • Average Heart Rate Variability - 30ms (max 95ms)
    • Average Resting Heart Rate - 56bpm (min 52bpm)

    HRV Elite info (based on 4 minute test)

    • Morning Readiness level - 9 (Sympathetic)
    • Heart Rate Variability Score - 56

    • 7 day HRV CV (co-efficient of variability) - 5.1%

    • Minimum Heart Rate - 53.96
    • Maximum Heart Rate - 84.27
    • Average Heart Rate - 62.31

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

    Body weight @ 183.2lbs
     
  5. mickc1965

    mickc1965 Well-Known Member

    Wednesday 26 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 - 55kgs x 10, 8, 6

    • Leg Extensions - 65kgs x 10, 8, 6

    • Leg Press Machine - 110kgs x 10, 8, 6

    • Toe Press - 130kgs x 27, 21, 19

    • Hip Abductor - 70kgs x 10, 8, 6

    • Hip Adductor - 70kgs 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, 26
     
  6. mickc1965

    mickc1965 Well-Known Member

    Wednesday 26 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,887 kcals

    • Carbs - 132
    • Protein - 224
    • Fat - 51

    • Caffeine - 300-350mg

    • Apple Watch - 9.172 steps
     
  7. mickc1965

    mickc1965 Well-Known Member

    Thursday 27 February 2020

    Potential Sleep Influencing factors from yesterday

    • Caffeine - 300-350mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 79

    • Sleep Score - 88
    • Sleep - 7:00hrs (in bed from 22:14 - 06:00)
    • Efficiency - 90%

    • Awake - 0:46
    • REM - 1:51 (27% of sleep time)
    • Light - 3:27 (49% of sleep time)
    • Deep - 1:41 (24% of sleep time)

    • Body Temperature deviation - -0.2°F
    • Respiratory Rate - 13.5 per minute
    • Average Heart Rate Variability - 27ms (max 85ms)
    • Average Resting Heart Rate - 58bpm (min 53bpm)

    HRV Elite info (based on 4 minute test)

    • Morning Readiness level - 7 (Parasympathetic)
    • Heart Rate Variability Score - 61

    • 7 day HRV CV (co-efficient of variability) - 5.9%

    • Minimum Heart Rate - 49.26
    • Maximum Heart Rate - 78.95
    • Average Heart Rate - 60.56

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

    Body weight @ 183.2lbs
     
  8. mickc1965

    mickc1965 Well-Known Member

    Thursday 27 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)

    • Chest Press (Plate loaded) - 82.5kgs x 10, 8, 6

    • Seated Low Back Row - 75kgs x 10, 8, 6

    • Chest Press Machine - 82.5kgs x 10, 8, 6

    • Lat Pulldown - 90kgs x 10, 6, 4

    • Seated Upper Back Row - 67.5kgs x 10, 8, 6

    • Tricep Pushdowns - 37.5kgs x 10, 8, 6

    • Cable Curls - 32.5kgs x 10, 6, 4

    • Triceps Rope Pushdowns - 32.5kgs x 10, 8, 5

    • Rope Curls - 32.5kgs x 10, 6, 4
     
  9. mickc1965

    mickc1965 Well-Known Member

    Thursday 27 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,759 kcals

    • Carbs - 116
    • Protein - 224
    • Fat - 44

    • Caffeine - 225-250mg

    • Apple Watch - 10,324 steps
     
  10. mickc1965

    mickc1965 Well-Known Member

    Friday 28 February 2020

    Potential Sleep Influencing factors from yesterday

    • Caffeine - 225-250mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 86

    • Sleep Score - 91
    • Sleep - 7:14hrs (in bed from 21:59 - 06:00)
    • Efficiency - 90%

    • Awake - 0:47
    • REM - 2:14 (31% of sleep time)
    • Light - 3:35 (50% of sleep time)
    • Deep - 1:24 (19% of sleep time)

    • Body Temperature deviation - -0.1°F
    • Respiratory Rate - 13.5 per minute
    • Average Heart Rate Variability - 23ms (max 88ms)
    • Average Resting Heart Rate - 57bpm (min 54bpm)

    HRV Elite info (based on 4 minute test)

    • Morning Readiness level - 7 (Sympathetic)
    • Heart Rate Variability Score - 55

    • 7 day HRV CV (co-efficient of variability) - 6%

    • Minimum Heart Rate - 54.55
    • Maximum Heart Rate - 71.26
    • Average Heart Rate - 59.19

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

    Body weight @ 183.2lbs
     
  11. mickc1965

    mickc1965 Well-Known Member

    Friday 28 February 2020

    Weight Training - 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
     
  12. mickc1965

    mickc1965 Well-Known Member

    Friday 28 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,578 kcals from food plus 1,911 kcals from alcohol (macros below from food only)

    • Carbs - 110
    • Protein - 191
    • Fat - 41

    • Caffeine - 225-250mg

    • Apple Watch - 6,647 steps
     
  13. mickc1965

    mickc1965 Well-Known Member

    Saturday 29 February 2020

    Potential Sleep Influencing factors from yesterday

    • Caffeine - 225-250mg
    • Alcohol - 7 pints of cider
    • Calorie deficit (food wise)

    Oura Ring Sleep & HRV Info

    • Readiness Score - 73

    • Sleep Score - 85
    • Sleep - 7:29hrs (in bed from 00:59 to 00:01)
    • Efficiency - 93%

    • Awake - 0:32
    • REM - 2:02 (27% of sleep time)
    • Light - 4:02 (54% of sleep time)
    • Deep - 1:24 (19% of sleep time)

    • Body Temperature deviation - +0.4°F
    • Respiratory Rate - 13.9 per minute
    • Average Heart Rate Variability - 16ms (max 32ms)
    • Average Resting Heart Rate - 68bpm (min 61bpm)

    HRV Elite info - did not do test as drinking last night and this will negatively affect the 7 day HRV CV (co-efficient of variability)

    Body weight @ 182.0lbs
     
  14. mickc1965

    mickc1965 Well-Known Member

    Saturday 29 February 2020

    Weight Training - 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
     
  15. mickc1965

    mickc1965 Well-Known Member

    Saturday 29 February 2020

    Calories, macros and activity

    • MyFitnessPal - 1,571 kcals from food plus 2,638 kcals from alcohol (macros below from food only)

    • Carbs - 112
    • Protein - 188
    • Fat - 41

    • Caffeine - ~180mg

    • Apple Watch - 4,989 steps
     
  16. mickc1965

    mickc1965 Well-Known Member

    Sunday 01 March 2020

    Potential Sleep Influencing factors from yesterday

    • Caffeine - ~150mg
    • Alcohol - 6 pints of cider and 5 x 330ml bottles of Leffe
    • Calorie deficit (food wise)

    Oura Ring Sleep & HRV Info

    • Readiness Score - 81

    • Sleep Score - 84
    • Sleep - 9:31hrs (in bed from 01:44 to 11:45)
    • Efficiency - 95%

    • Awake - 0:30
    • REM - 3:37 (38% of sleep time)
    • Light - 3:56 (41% of sleep time)
    • Deep - 1:57 (21% of sleep time)

    • Body Temperature deviation - 0.0°F
    • Respiratory Rate - 13.8 per minute
    • Average Heart Rate Variability - 22ms (max 40ms)
    • Average Resting Heart Rate - 59bpm (min 54bpm)

    HRV Elite info - did not do test as drinking last night and this will negatively affect the 7 day HRV CV (co-efficient of variability)

    Body weight @ 181.0lbs
     
  17. mickc1965

    mickc1965 Well-Known Member

    Sunday 01 March 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 - 57.5kgs x 10, 8, 6

    • Leg Extensions - 67.5kgs x 10, 8, 6

    • Leg Press Machine - 120kgs x 10, 8, 6

    • Toe Press - 160kgs x 22, 18, 16

    • Hip Abductor - 70kgs x 10, 8, 6

    • Hip Adductor - 70kgs x 10, 8, 6

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

    • Rope Face Pull - 32.5kgs x 10, 8, 6

    Treadmill Walking - 1.5 miles @ 3.8mph
     
  18. mickc1965

    mickc1965 Well-Known Member

    Sunday 01 March 2020

    Calories, macros and activity

    • MyFitnessPal - 1,519 kcals

    • Carbs - 84
    • Protein - 198
    • Fat - 42

    • Caffeine - 225-250mg

    • Apple Watch - 5,942 steps
     
  19. mickc1965

    mickc1965 Well-Known Member

    Monday 02 March 2020

    Potential Sleep Influencing factors from yesterday

    • Caffeine - 225-250mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 75

    • Sleep Score - 67
    • Sleep - 5:21hrs (in bed from 22:12 - 05:16)
    • Efficiency - 76%

    • Awake - 1:43
    • REM - 1:15 (23% of sleep time)
    • Light - 3:34 (67% of sleep time)
    • Deep - 0:31 (10% of sleep time)

    • Body Temperature deviation - +0.5°F
    • Respiratory Rate - 13.9 per minute
    • Average Heart Rate Variability - 23ms (max 42ms)
    • Average Resting Heart Rate - 58bpm (min 53bpm)

    HRV Elite info (based on 4 minute test)

    • Morning Readiness level - 9 (Sympathetic)
    • Heart Rate Variability Score - 56

    • 7 day HRV CV (co-efficient of variability) - 4.3%

    • Minimum Heart Rate - 52.17
    • Maximum Heart Rate - 65.79
    • Average Heart Rate - 55.75

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

    Body weight @ 182.6lbs
     
  20. mickc1965

    mickc1965 Well-Known Member

    Monday 02 March 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)

    • Chest Press (Plate loaded) - 85kgs x 10, 8, 6

    • Seated Low Back Row - 77.5kgs x 10, 8, 6

    • Chest Press Machine - 85kgs x 10, 8, 6

    • Lat Pulldown - 90kgs x 10, 7, 4

    • Seated Row (Plate loaded) - 80kgs x 10, 8, 6

    • Tricep Pushdowns - 40kgs x 10, 8, 6

    • Cable Curls - 32.5kgs x 10, 7, 4

    • Triceps Rope Pushdowns - 32.5kgs x 10, 8, 6

    • Rope Curls - 32.5kgs x 10, 8, 5
     

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