mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Tuesday 03 March 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - 250-300mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 83
• Sleep Score - 88
• Sleep - 7:16hrs (in bed from 21:29 - 06:00)
• Efficiency - 85%
• Awake - 1:15
• REM - 1:33 (21% of sleep time)
• Light - 4:34 (63% of sleep time)
• Deep - 1:09 (16% of sleep time)
• Body Temperature deviation - -0.1°F
• Respiratory Rate - 14.1 per minute
• Average Heart Rate Variability - 22ms (max 41ms)
• Average Resting Heart Rate - 57bpm (min 54bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 6 (Sympathetic)
• Heart Rate Variability Score - 54
• 7 day HRV CV (co-efficient of variability) - 4.9%
• Minimum Heart Rate - 52.17
• Maximum Heart Rate - 72.29
• Average Heart Rate - 59.60
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 182.6lbs
Potential Sleep Influencing factors from yesterday
• Caffeine - 250-300mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 83
• Sleep Score - 88
• Sleep - 7:16hrs (in bed from 21:29 - 06:00)
• Efficiency - 85%
• Awake - 1:15
• REM - 1:33 (21% of sleep time)
• Light - 4:34 (63% of sleep time)
• Deep - 1:09 (16% of sleep time)
• Body Temperature deviation - -0.1°F
• Respiratory Rate - 14.1 per minute
• Average Heart Rate Variability - 22ms (max 41ms)
• Average Resting Heart Rate - 57bpm (min 54bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 6 (Sympathetic)
• Heart Rate Variability Score - 54
• 7 day HRV CV (co-efficient of variability) - 4.9%
• Minimum Heart Rate - 52.17
• Maximum Heart Rate - 72.29
• Average Heart Rate - 59.60
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 182.6lbs
mickc1965
Well-Known Member
Tuesday 03 March 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
Treadmill Walking - 1.25 miles @ 3.8mph @ 2% incline
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
Treadmill Walking - 1.25 miles @ 3.8mph @ 2% incline
mickc1965
Well-Known Member
Wednesday 04 March 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - 275-300mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 79
• Sleep Score - 83
• Sleep - 6:35hrs (in bed from 21:56 - 06:00)
• Efficiency - 82%
• Awake - 1:28
• REM - 1:42 (26% of sleep time)
• Light - 2:54 (44% of sleep time)
• Deep - 1:58 (30% of sleep time)
• Body Temperature deviation - -0.5°F
• Respiratory Rate - 14.8 per minute
• Average Heart Rate Variability - 34ms (max 91ms)
• Average Resting Heart Rate - 55bpm (min 51bpm)
HRV Elite info (based on 4 minute test) - CorSense unit failed again
Body weight @ 182.0lbs
Potential Sleep Influencing factors from yesterday
• Caffeine - 275-300mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 79
• Sleep Score - 83
• Sleep - 6:35hrs (in bed from 21:56 - 06:00)
• Efficiency - 82%
• Awake - 1:28
• REM - 1:42 (26% of sleep time)
• Light - 2:54 (44% of sleep time)
• Deep - 1:58 (30% of sleep time)
• Body Temperature deviation - -0.5°F
• Respiratory Rate - 14.8 per minute
• Average Heart Rate Variability - 34ms (max 91ms)
• Average Resting Heart Rate - 55bpm (min 51bpm)
HRV Elite info (based on 4 minute test) - CorSense unit failed again
Body weight @ 182.0lbs
mickc1965
Well-Known Member
Wednesday 04 March 2020
Weight Training - target for 1st set is in brackets below followed by 2 sets with 30 seconds rest
• Leg Curls (10) - 60kgs x 10, 8, 6
• Leg Extensions (10) - 70kgs x 10, 8, 6
• Leg Press Machine (10) - 130kgs x 10, 8, 6
• Toe Press (AMRAP) - 160kgs x 23, 18, 16
• Hip Abductor (15) - 70kgs x 15, 12, 10
• Hip Adductor (15) - 70kgs x 15, 12,
• Side Lateral Raises (cable) (10) - 10kgs x 10, 8, 6
• Rope Face Pull (10) - 32.5kgs x 10, 8, 6
• Shoulder Press (10) - tried this but shoulder played up immediately
Weight Training - target for 1st set is in brackets below followed by 2 sets with 30 seconds rest
• Leg Curls (10) - 60kgs x 10, 8, 6
• Leg Extensions (10) - 70kgs x 10, 8, 6
• Leg Press Machine (10) - 130kgs x 10, 8, 6
• Toe Press (AMRAP) - 160kgs x 23, 18, 16
• Hip Abductor (15) - 70kgs x 15, 12, 10
• Hip Adductor (15) - 70kgs x 15, 12,
• Side Lateral Raises (cable) (10) - 10kgs x 10, 8, 6
• Rope Face Pull (10) - 32.5kgs x 10, 8, 6
• Shoulder Press (10) - tried this but shoulder played up immediately
mickc1965
Well-Known Member
Thursday 05 March 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - 300-350mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 83
• Sleep Score - 85
• Sleep - 6:47hrs (in bed from 22:02 - 05:52)
• Efficiency - 87%
• Awake - 1:03
• REM - 1:53 (28% of sleep time)
• Light - 3:17 (48% of sleep time)
• Deep - 1:36 (24% of sleep time)
• Body Temperature deviation - -0.2°F
• Respiratory Rate - 15.0 per minute
• Average Heart Rate Variability - 28ms (max 85ms)
• Average Resting Heart Rate - 57bpm (min 53bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 10
• Heart Rate Variability Score - 57
• 7 day HRV CV (co-efficient of variability) - 2.7%
• Minimum Heart Rate - 52.72
• Maximum Heart Rate - 68.49
• Average Heart Rate - 59.06
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 181.6lbs
Potential Sleep Influencing factors from yesterday
• Caffeine - 300-350mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 83
• Sleep Score - 85
• Sleep - 6:47hrs (in bed from 22:02 - 05:52)
• Efficiency - 87%
• Awake - 1:03
• REM - 1:53 (28% of sleep time)
• Light - 3:17 (48% of sleep time)
• Deep - 1:36 (24% of sleep time)
• Body Temperature deviation - -0.2°F
• Respiratory Rate - 15.0 per minute
• Average Heart Rate Variability - 28ms (max 85ms)
• Average Resting Heart Rate - 57bpm (min 53bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 10
• Heart Rate Variability Score - 57
• 7 day HRV CV (co-efficient of variability) - 2.7%
• Minimum Heart Rate - 52.72
• Maximum Heart Rate - 68.49
• Average Heart Rate - 59.06
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 181.6lbs
mickc1965
Well-Known Member
Thursday 05 March 2020
Weight Training - target for 1st set is in brackets below followed by 2 sets with 30 seconds rest
• Chest Press Plate loaded (10) - 87.5kgs x 10, 8, 6
• Seated Low Back Row (10) - 80kgs x 10, 8, 6
• Chest Press Machine (10) - 87.5kgs x 10, 8, 6
• Lat Pulldown (10) - 90kgs x 10, 7, 4
• Seated Row Plate loaded (10) - 90kgs x 10, 8, 6
• DB Shrugs (3 x 30) - 50kgs x 30, 30, 27
• Tricep Pushdowns (12) - 40kgs x 12, 10, 7
• Cable Curls (12) - 32.5kgs x 12, 7, 4
• Triceps Rope Pushdowns (12) - 32.5kgs x 12, 9, 6
• Rope Curls (12) - 32.5kgs x 12, 9, 6
Weight Training - target for 1st set is in brackets below followed by 2 sets with 30 seconds rest
• Chest Press Plate loaded (10) - 87.5kgs x 10, 8, 6
• Seated Low Back Row (10) - 80kgs x 10, 8, 6
• Chest Press Machine (10) - 87.5kgs x 10, 8, 6
• Lat Pulldown (10) - 90kgs x 10, 7, 4
• Seated Row Plate loaded (10) - 90kgs x 10, 8, 6
• DB Shrugs (3 x 30) - 50kgs x 30, 30, 27
• Tricep Pushdowns (12) - 40kgs x 12, 10, 7
• Cable Curls (12) - 32.5kgs x 12, 7, 4
• Triceps Rope Pushdowns (12) - 32.5kgs x 12, 9, 6
• Rope Curls (12) - 32.5kgs x 12, 9, 6
mickc1965
Well-Known Member
Friday 06 March 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - 400-425mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 78
• Sleep Score - 89
• Sleep - 7:06hrs (in bed from 22:02 - 05:43)
• Efficiency - 93%
• Awake - 0:34
• REM - 1:38 (23% of sleep time)
• Light - 4:17 (60% of sleep time)
• Deep - 1:11 (17% of sleep time)
• Body Temperature deviation - -0.2°F
• Respiratory Rate - 13.9 per minute
• Average Heart Rate Variability - 24ms (max 45ms)
• Average Resting Heart Rate - 59bpm (min 54bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 10
• Heart Rate Variability Score - 58
• 7 day HRV CV (co-efficient of variability) - 2.9%
• Minimum Heart Rate - 53.10
• Maximum Heart Rate - 71.94
• Average Heart Rate - 58.90
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 180.8lbs
Potential Sleep Influencing factors from yesterday
• Caffeine - 400-425mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 78
• Sleep Score - 89
• Sleep - 7:06hrs (in bed from 22:02 - 05:43)
• Efficiency - 93%
• Awake - 0:34
• REM - 1:38 (23% of sleep time)
• Light - 4:17 (60% of sleep time)
• Deep - 1:11 (17% of sleep time)
• Body Temperature deviation - -0.2°F
• Respiratory Rate - 13.9 per minute
• Average Heart Rate Variability - 24ms (max 45ms)
• Average Resting Heart Rate - 59bpm (min 54bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 10
• Heart Rate Variability Score - 58
• 7 day HRV CV (co-efficient of variability) - 2.9%
• Minimum Heart Rate - 53.10
• Maximum Heart Rate - 71.94
• Average Heart Rate - 58.90
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 180.8lbs
mickc1965
Well-Known Member
Friday 06 March 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
Out on the piss tonight and Saturday night so probably no training etc this weekend
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
Out on the piss tonight and Saturday night so probably no training etc this weekend
mickc1965
Well-Known Member
Monday 09 March 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - 275-325mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 86
• Sleep Score - 95
• Sleep - 7:38hrs (in bed from 21:52 - 05:57)
• Efficiency - 95%
• Awake - 0:26
• REM - 1:38 (21% of sleep time)
• Light - 4:47 (63% of sleep time)
• Deep - 1:13 (16% of sleep time)
• Body Temperature deviation - -0.1°F
• Respiratory Rate - 13.6 per minute
• Average Heart Rate Variability - 29ms (max 50ms)
• Average Resting Heart Rate - 53bpm (min 49bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 5 (Parasympathetic)
• Heart Rate Variability Score - 63
• 7 day HRV CV (co-efficient of variability) - 6.4%
• Minimum Heart Rate - 48.86
• Maximum Heart Rate - 71.60
• Average Heart Rate - 56.65
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 @ 180.8lbs
Potential Sleep Influencing factors from yesterday
• Caffeine - 275-325mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 86
• Sleep Score - 95
• Sleep - 7:38hrs (in bed from 21:52 - 05:57)
• Efficiency - 95%
• Awake - 0:26
• REM - 1:38 (21% of sleep time)
• Light - 4:47 (63% of sleep time)
• Deep - 1:13 (16% of sleep time)
• Body Temperature deviation - -0.1°F
• Respiratory Rate - 13.6 per minute
• Average Heart Rate Variability - 29ms (max 50ms)
• Average Resting Heart Rate - 53bpm (min 49bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 5 (Parasympathetic)
• Heart Rate Variability Score - 63
• 7 day HRV CV (co-efficient of variability) - 6.4%
• Minimum Heart Rate - 48.86
• Maximum Heart Rate - 71.60
• Average Heart Rate - 56.65
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 @ 180.8lbs
mickc1965
Well-Known Member
Monday 09 March 2020
Weight Training - target for 1st set is first figure in brackets below followed by 3 sets based on EMOM with final target as second figure in brackets
• Leg Press Machine (10/30) - 130kgs x 10, 8, 7, 6
• Toe Press (AMRAP) - 160kgs x 30, 21, 17, 15
• Leg Curls (10/30) - 60kgs x 10, 8, 7, 6
• Leg Extensions (10/30) - 70kgs x 10, 8, 7, 6
• Seated Row Plate loaded (10/30) - 100kgs x 10, 8, 7, 6
• Chest Press Plate loaded (10/30) - 90kgs x 10, 8, 6, 5
• Lat Pulldown (10/30) - 90kgs x 10, 7, 4, 3
• Cable Side Lateral Raises (10/30) - 10kgs x 10, 8, 6, 4
• Rope Face Pull (10/30) - 32.5kgs x 10, 8, 6, 5
• Cable Curls (10/30) - 32.5kgs x 10, 8. 6, 5
• Tricep Pushdowns (10/30) - 40kgs x 10, 8, 7, 6
Weight Training - target for 1st set is first figure in brackets below followed by 3 sets based on EMOM with final target as second figure in brackets
• Leg Press Machine (10/30) - 130kgs x 10, 8, 7, 6
• Toe Press (AMRAP) - 160kgs x 30, 21, 17, 15
• Leg Curls (10/30) - 60kgs x 10, 8, 7, 6
• Leg Extensions (10/30) - 70kgs x 10, 8, 7, 6
• Seated Row Plate loaded (10/30) - 100kgs x 10, 8, 7, 6
• Chest Press Plate loaded (10/30) - 90kgs x 10, 8, 6, 5
• Lat Pulldown (10/30) - 90kgs x 10, 7, 4, 3
• Cable Side Lateral Raises (10/30) - 10kgs x 10, 8, 6, 4
• Rope Face Pull (10/30) - 32.5kgs x 10, 8, 6, 5
• Cable Curls (10/30) - 32.5kgs x 10, 8. 6, 5
• Tricep Pushdowns (10/30) - 40kgs x 10, 8, 7, 6
Last edited:
mickc1965
Well-Known Member
Tuesday 10 March 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - 300-350mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 73
• Sleep Score - 88
• Sleep - 7:16hrs (in bed from 21:53 - 07:00)
• Efficiency - 90%
• Awake - 0:50
• REM - 1:46 (24% of sleep time)
• Light - 4:16 (59% of sleep time)
• Deep - 1:14 (17% of sleep time)
• Body Temperature deviation - -0.3°F
• Respiratory Rate - 13.6 per minute
• Average Heart Rate Variability - 22ms (max 35ms)
• Average Resting Heart Rate - 59bpm (min 54bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 8 (Sympathetic)
• Heart Rate Variability Score - 56
• 7 day HRV CV (co-efficient of variability) - 5.5%
• Minimum Heart Rate - 53.96
• Maximum Heart Rate - 70.75
• Average Heart Rate - 59.41
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 180.8lbs
Potential Sleep Influencing factors from yesterday
• Caffeine - 300-350mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 73
• Sleep Score - 88
• Sleep - 7:16hrs (in bed from 21:53 - 07:00)
• Efficiency - 90%
• Awake - 0:50
• REM - 1:46 (24% of sleep time)
• Light - 4:16 (59% of sleep time)
• Deep - 1:14 (17% of sleep time)
• Body Temperature deviation - -0.3°F
• Respiratory Rate - 13.6 per minute
• Average Heart Rate Variability - 22ms (max 35ms)
• Average Resting Heart Rate - 59bpm (min 54bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 8 (Sympathetic)
• Heart Rate Variability Score - 56
• 7 day HRV CV (co-efficient of variability) - 5.5%
• Minimum Heart Rate - 53.96
• Maximum Heart Rate - 70.75
• Average Heart Rate - 59.41
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 180.8lbs
mickc1965
Well-Known Member
Tuesday 10 March 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
Treadmill Walking - 2 miles @ 3.8mph @ 2% incline
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
Treadmill Walking - 2 miles @ 3.8mph @ 2% incline
mickc1965
Well-Known Member
Wednesday 11 March 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - 400-425mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 83
• Sleep Score - 86
• Sleep - 7:21hrs (in bed from 21:07 - 06:00)
• Efficiency - 83%
• Awake - 1:32
• REM - 1:29 (20% of sleep time)
• Light - 4:25 (60% of sleep time)
• Deep - 1:27 (20% of sleep time)
• Body Temperature deviation - -0.4°F
• Respiratory Rate - 13.4 per minute
• Average Heart Rate Variability - 30ms (max 57ms)
• Average Resting Heart Rate - 54bpm (min 51bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 7 (Parasympathetic)
• Heart Rate Variability Score - 62
• 7 day HRV CV (co-efficient of variability) - 5.4%
• Minimum Heart Rate - 44.98
• Maximum Heart Rate - 73.53
• Average Heart Rate - 59.53
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 180.2lbs
Potential Sleep Influencing factors from yesterday
• Caffeine - 400-425mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 83
• Sleep Score - 86
• Sleep - 7:21hrs (in bed from 21:07 - 06:00)
• Efficiency - 83%
• Awake - 1:32
• REM - 1:29 (20% of sleep time)
• Light - 4:25 (60% of sleep time)
• Deep - 1:27 (20% of sleep time)
• Body Temperature deviation - -0.4°F
• Respiratory Rate - 13.4 per minute
• Average Heart Rate Variability - 30ms (max 57ms)
• Average Resting Heart Rate - 54bpm (min 51bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 7 (Parasympathetic)
• Heart Rate Variability Score - 62
• 7 day HRV CV (co-efficient of variability) - 5.4%
• Minimum Heart Rate - 44.98
• Maximum Heart Rate - 73.53
• Average Heart Rate - 59.53
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 180.2lbs
mickc1965
Well-Known Member
Wednesday 11 March 2020
Weight Training - rep target for 1st set is first figure in brackets below followed by 3 sets based on EMOM with total rep target as second figure in brackets
• Leg Press Machine (10/30) - 140kgs x 10, 7, 6, 4
• Toe Press (AMRAP) - 160kgs x 32, 25, 17, 15
• Leg Extensions (10/30) - 72.5kgs x 10, 8, 7, 5
• Leg Curls (10/30) - 62.5kgs x 10, 8, 7, 5
• Seated Row Plate loaded (10/30) - 105kgs x 10, 8, 7, 5
• Chest Press Plate loaded (10/30) - 90kgs x 10, 8, 7, 5
• Lat Pulldown (10/30) - 80kgs x 10, 6, 5, 4
• Rope Face Pull (10/30) - 32.5kgs x 10, 8, 7, 5
• Cable Side Lateral Raises (10/30) - 5kgs x 10, 8, 7, 5
• Cable Curls (10/30) - 32.5kgs x 10, 8. 7, 4
• Tricep Pushdowns (10/30) - 42.5kgs x 10, 8, 7, 5
Weight Training - rep target for 1st set is first figure in brackets below followed by 3 sets based on EMOM with total rep target as second figure in brackets
• Leg Press Machine (10/30) - 140kgs x 10, 7, 6, 4
• Toe Press (AMRAP) - 160kgs x 32, 25, 17, 15
• Leg Extensions (10/30) - 72.5kgs x 10, 8, 7, 5
• Leg Curls (10/30) - 62.5kgs x 10, 8, 7, 5
• Seated Row Plate loaded (10/30) - 105kgs x 10, 8, 7, 5
• Chest Press Plate loaded (10/30) - 90kgs x 10, 8, 7, 5
• Lat Pulldown (10/30) - 80kgs x 10, 6, 5, 4
• Rope Face Pull (10/30) - 32.5kgs x 10, 8, 7, 5
• Cable Side Lateral Raises (10/30) - 5kgs x 10, 8, 7, 5
• Cable Curls (10/30) - 32.5kgs x 10, 8. 7, 4
• Tricep Pushdowns (10/30) - 42.5kgs x 10, 8, 7, 5