mickc1965 training log

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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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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