mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Monday 02 March 2020

    Calories, macros and activity

    • MyFitnessPal - 1,914 kcals

    • Carbs - 145
    • Protein - 213
    • Fat - 52

    • Caffeine - 250-300mg

    • Apple Watch - 9,561 steps
     
  2. mickc1965

    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
     
  3. mickc1965

    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
     
  4. mickc1965

    mickc1965 Well-Known Member

    Tuesday 03 March 2020

    Calories, macros and activity

    • MyFitnessPal - 1,953 kcals

    • Carbs - 157
    • Protein - 205
    • Fat - 52

    • Caffeine - 275-300mg

    • Apple Watch - 12,588 steps
     
  5. mickc1965

    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
     
  6. mickc1965

    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
     
  7. mickc1965

    mickc1965 Well-Known Member

    Wednesday 04 March 2020

    Calories, macros and activity

    • MyFitnessPal - 1,807 kcals

    • Carbs - 133
    • Protein - 210
    • Fat - 46

    • Caffeine - 300-350mg

    • Apple Watch - 9,269 steps
     
    Last edited: Mar 5, 2020
  8. mickc1965

    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
     
  9. mickc1965

    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
     
  10. mickc1965

    mickc1965 Well-Known Member

    Thursday 05 March 2020

    Calories, macros and activity

    • MyFitnessPal - 1,765 kcals

    • Carbs - 125
    • Protein - 213
    • Fat - 44

    • Caffeine - 400-425mg

    • Apple Watch - 9,482 steps
     
  11. mickc1965

    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
     
  12. mickc1965

    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
     
  13. mickc1965

    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
     
  14. mickc1965

    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
     
    Last edited: Mar 10, 2020
  15. mickc1965

    mickc1965 Well-Known Member

    Monday 09 March 2020

    Calories, macros and activity

    • MyFitnessPal - 1,784 kcals

    • Carbs - 152
    • Protein - 189
    • Fat - 43

    • Caffeine - 300-350mg

    • Apple Watch - 8,413 steps
     
  16. mickc1965

    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
     
  17. mickc1965

    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
     
  18. mickc1965

    mickc1965 Well-Known Member

    Tuesday 10 March 2020

    Calories, macros and activity

    • MyFitnessPal - 1,788 kcals

    • Carbs - 149
    • Protein - 192
    • Fat - 43

    • Caffeine - 400-425mg

    • Apple Watch - 12,356 steps
     
  19. mickc1965

    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
     
  20. mickc1965

    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
     

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