mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Thursday 12 March 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - 550-575mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 78
• Sleep Score - 85
• Sleep - 6:46hrs (in bed from 22:00 - 06:00)
• Efficiency - 85%
• Awake - 1:13
• REM - 1:41 (25% of sleep time)
• Light - 3:47 (56% of sleep time)
• Deep - 1:18 (19% of sleep time)
• Body Temperature deviation - 0.0°F
• Respiratory Rate - 13.8 per minute
• Average Heart Rate Variability - 28ms (max 56ms)
• Average Resting Heart Rate - 59bpm (min 52bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 10
• Heart Rate Variability Score - 60
• 7 day HRV CV (co-efficient of variability) - 5.1%
• Minimum Heart Rate - 50.68
• Maximum Heart Rate - 66.52
• Average Heart Rate - 56.53
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 179.6lbs
Potential Sleep Influencing factors from yesterday
• Caffeine - 550-575mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 78
• Sleep Score - 85
• Sleep - 6:46hrs (in bed from 22:00 - 06:00)
• Efficiency - 85%
• Awake - 1:13
• REM - 1:41 (25% of sleep time)
• Light - 3:47 (56% of sleep time)
• Deep - 1:18 (19% of sleep time)
• Body Temperature deviation - 0.0°F
• Respiratory Rate - 13.8 per minute
• Average Heart Rate Variability - 28ms (max 56ms)
• Average Resting Heart Rate - 59bpm (min 52bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 10
• Heart Rate Variability Score - 60
• 7 day HRV CV (co-efficient of variability) - 5.1%
• Minimum Heart Rate - 50.68
• Maximum Heart Rate - 66.52
• Average Heart Rate - 56.53
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 179.6lbs
mickc1965
Well-Known Member
Friday 13 March 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - 500-525mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 88
• Sleep Score - 91
• Sleep - 7:41hrs (in bed from 21:22 - 06:00)
• Efficiency - 91%
• Awake - 0:46
• REM - 2:00 (26% of sleep time)
• Light - 4:06 (53% of sleep time)
• Deep - 1:34 (21% of sleep time)
• Body Temperature deviation - 0.0°F
• Respiratory Rate - 12.9 per minute
• Average Heart Rate Variability - 35ms (max 60ms)
• Average Resting Heart Rate - 55bpm (min 51bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 10
• Heart Rate Variability Score - 60
• 7 day HRV CV (co-efficient of variability) - 4.8%
• Minimum Heart Rate - 51.99
• Maximum Heart Rate - 71.94
• Average Heart Rate - 60.25
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 179.6lbs
Potential Sleep Influencing factors from yesterday
• Caffeine - 500-525mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 88
• Sleep Score - 91
• Sleep - 7:41hrs (in bed from 21:22 - 06:00)
• Efficiency - 91%
• Awake - 0:46
• REM - 2:00 (26% of sleep time)
• Light - 4:06 (53% of sleep time)
• Deep - 1:34 (21% of sleep time)
• Body Temperature deviation - 0.0°F
• Respiratory Rate - 12.9 per minute
• Average Heart Rate Variability - 35ms (max 60ms)
• Average Resting Heart Rate - 55bpm (min 51bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 10
• Heart Rate Variability Score - 60
• 7 day HRV CV (co-efficient of variability) - 4.8%
• Minimum Heart Rate - 51.99
• Maximum Heart Rate - 71.94
• Average Heart Rate - 60.25
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 179.6lbs
mickc1965
Well-Known Member
Friday 13 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, 8, 7, 5
• Toe Press (AMRAP) - 160kgs x 33, 25, 18, 15
• Leg Extensions (10/30) - 75kgs x 10, 8, 7, 5
• Leg Curls (10/30) - 65kgs x 10, 8, 7, 5
• Seated Row Plate loaded (10/30) - 110kgs x 10, 8, 7, 5
• Chest Press Plate loaded (10/30) - 95kgs x 10, 8, 6, 0
Acute pain in right pec during 3rd set and wasn’t able to perform a single rep in 4th set
• Neutral Grip Lat Pulldown (10/30) - 70kgs x 10, 8, 7, 5
• Rope Face Pull (10/30) - 35kgs x 10, 8, 7, 5
• Cable Side Lateral Raises (10/30) - 7.5kgs x 10, 8, 7, 5
• Cable Curls (10/30) - 32.5kgs x 10, 8. 7, 5
• Tricep Pushdowns (10/30) - 45kgs x 10, 8, 6, 4
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, 8, 7, 5
• Toe Press (AMRAP) - 160kgs x 33, 25, 18, 15
• Leg Extensions (10/30) - 75kgs x 10, 8, 7, 5
• Leg Curls (10/30) - 65kgs x 10, 8, 7, 5
• Seated Row Plate loaded (10/30) - 110kgs x 10, 8, 7, 5
• Chest Press Plate loaded (10/30) - 95kgs x 10, 8, 6, 0
Acute pain in right pec during 3rd set and wasn’t able to perform a single rep in 4th set
• Neutral Grip Lat Pulldown (10/30) - 70kgs x 10, 8, 7, 5
• Rope Face Pull (10/30) - 35kgs x 10, 8, 7, 5
• Cable Side Lateral Raises (10/30) - 7.5kgs x 10, 8, 7, 5
• Cable Curls (10/30) - 32.5kgs x 10, 8. 7, 5
• Tricep Pushdowns (10/30) - 45kgs x 10, 8, 6, 4
Last edited:
mickc1965
Well-Known Member
Saturday 14 March 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - 400-425mg
• Alcohol - 5 pints of cider
• Calorie deficit (food wise)
Oura Ring Sleep & HRV Info
• Readiness Score - 65
• Sleep Score - 83
• Sleep - 6:32hrs (in bed from 00:25 - 07:31)
• Efficiency - 92%
• Awake - 0:34
• REM - 2:23 (37% of sleep time)
• Light - 2:30 (38% of sleep time)
• Deep - 1:39 (25% of sleep time)
• Body Temperature deviation - +0.5°F
• Respiratory Rate - 13.9 per minute
• Average Heart Rate Variability - 17ms (max 36ms)
• Average Resting Heart Rate - 70bpm (min 66bpm)
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 @ 180.6lbs
Weight training - REST DAY
Calories, macros and activity
• MyFitnessPal - 1,507 kcals from food plus 438 kcals from non alcoholic lager (macros below from food only)
• Carbs - 136
• Protein - 158
• Fat - 34
• Caffeine - 350-375mg
• Apple Watch - 5,078 steps
Potential Sleep Influencing factors from yesterday
• Caffeine - 400-425mg
• Alcohol - 5 pints of cider
• Calorie deficit (food wise)
Oura Ring Sleep & HRV Info
• Readiness Score - 65
• Sleep Score - 83
• Sleep - 6:32hrs (in bed from 00:25 - 07:31)
• Efficiency - 92%
• Awake - 0:34
• REM - 2:23 (37% of sleep time)
• Light - 2:30 (38% of sleep time)
• Deep - 1:39 (25% of sleep time)
• Body Temperature deviation - +0.5°F
• Respiratory Rate - 13.9 per minute
• Average Heart Rate Variability - 17ms (max 36ms)
• Average Resting Heart Rate - 70bpm (min 66bpm)
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 @ 180.6lbs
Weight training - REST DAY
Calories, macros and activity
• MyFitnessPal - 1,507 kcals from food plus 438 kcals from non alcoholic lager (macros below from food only)
• Carbs - 136
• Protein - 158
• Fat - 34
• Caffeine - 350-375mg
• Apple Watch - 5,078 steps
mickc1965
Well-Known Member
Sunday 15 March 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - 350-375mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 75
• Sleep Score - 73
• Sleep - 5:36hrs (in bed from 00:28 - 06:48)
• Efficiency - 88%
• Awake - 0:44
• REM - 1:02 (19% of sleep time)
• Light - 2:49 (50% of sleep time)
• Deep - 1:44 (31% of sleep time)
• Body Temperature deviation - -0.3°F
• Respiratory Rate - 13.5 per minute
• Average Heart Rate Variability - 48ms (max 77ms)
• Average Resting Heart Rate - 52bpm (min 46bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 7 (Sympathetic)
• Heart Rate Variability Score - 57
• 7 day HRV CV (co-efficient of variability) - 4.8%
• Minimum Heart Rate - 49.67
• Maximum Heart Rate - 60.48
• Average Heart Rate - 53.49
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 180.4lbs
Potential Sleep Influencing factors from yesterday
• Caffeine - 350-375mg
• Alcohol - 0
• Calorie deficit
Oura Ring Sleep & HRV Info
• Readiness Score - 75
• Sleep Score - 73
• Sleep - 5:36hrs (in bed from 00:28 - 06:48)
• Efficiency - 88%
• Awake - 0:44
• REM - 1:02 (19% of sleep time)
• Light - 2:49 (50% of sleep time)
• Deep - 1:44 (31% of sleep time)
• Body Temperature deviation - -0.3°F
• Respiratory Rate - 13.5 per minute
• Average Heart Rate Variability - 48ms (max 77ms)
• Average Resting Heart Rate - 52bpm (min 46bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 7 (Sympathetic)
• Heart Rate Variability Score - 57
• 7 day HRV CV (co-efficient of variability) - 4.8%
• Minimum Heart Rate - 49.67
• Maximum Heart Rate - 60.48
• Average Heart Rate - 53.49
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 180.4lbs
mickc1965
Well-Known Member
Monday 16 March 2020
Potential Sleep Influencing factors from yesterday
• Caffeine - 450-500mg
• Alcohol - 0
• Chocolate binge fest
Oura Ring Sleep & HRV Info
• Readiness Score - 87
• Sleep Score - 93
• Sleep - 8:16hrs (in bed from 21:32 - 06:00)
• Efficiency - 98%
• Awake - 0:11
• REM - 2:35 (31% of sleep time)
• Light - 4:07 (51% of sleep time)
• Deep - 1:33 (19% of sleep time)
• Body Temperature deviation - + 0.3°F
• Respiratory Rate - 13.1 per minute
• Average Heart Rate Variability - 19ms (max 28ms)
• Average Resting Heart Rate - 62bpm (min 54bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 5 (Sympathetic)
• Heart Rate Variability Score - 55
• 7 day HRV CV (co-efficient of variability) - 4.8%
• Minimum Heart Rate - 55.15
• Maximum Heart Rate - 76.53
• Average Heart Rate - 62.98
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Potential Sleep Influencing factors from yesterday
• Caffeine - 450-500mg
• Alcohol - 0
• Chocolate binge fest
Oura Ring Sleep & HRV Info
• Readiness Score - 87
• Sleep Score - 93
• Sleep - 8:16hrs (in bed from 21:32 - 06:00)
• Efficiency - 98%
• Awake - 0:11
• REM - 2:35 (31% of sleep time)
• Light - 4:07 (51% of sleep time)
• Deep - 1:33 (19% of sleep time)
• Body Temperature deviation - + 0.3°F
• Respiratory Rate - 13.1 per minute
• Average Heart Rate Variability - 19ms (max 28ms)
• Average Resting Heart Rate - 62bpm (min 54bpm)
HRV Elite info (based on 4 minute test)
• Morning Readiness level - 5 (Sympathetic)
• Heart Rate Variability Score - 55
• 7 day HRV CV (co-efficient of variability) - 4.8%
• Minimum Heart Rate - 55.15
• Maximum Heart Rate - 76.53
• Average Heart Rate - 62.98
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
mickc1965
Well-Known Member
Monday 16 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) - 150kgs x 10, 8, 6, 4
• Toe Press (AMRAP) - 150kgs x 35, 26, 22, 18
• Leg Extensions (10/30) - 77.5kgs x 10, 8, 7, 5
• Leg Curls (10/30) - 67.5kgs x 10, 8, 7, 5
• Seated Row Plate loaded (10/30) - 120kgs x 10, 8, 7, 5
• Chest Press Plate loaded (10/30) -
Pain in right pec during warm up so stopped at that point, will give pressing a miss for a couple of weeks to see how it recovers
• Neutral Grip Lat Pulldown (10/30) - 75kgs x 10, 8, 7, 5
• Rope Face Pull (10/30) - 37.5kgs x 10, 8, 7, 5
• Cable Side Lateral Raises (10/30) - 7.5kgs x 10, 8, 7, 5
• Cable Curls (10/30) - 35kgs x 10, 6. 5, 4
• Tricep Pushdowns (10/30) - 45kgs x 10, 8, 6, 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) - 150kgs x 10, 8, 6, 4
• Toe Press (AMRAP) - 150kgs x 35, 26, 22, 18
• Leg Extensions (10/30) - 77.5kgs x 10, 8, 7, 5
• Leg Curls (10/30) - 67.5kgs x 10, 8, 7, 5
• Seated Row Plate loaded (10/30) - 120kgs x 10, 8, 7, 5
• Chest Press Plate loaded (10/30) -
Pain in right pec during warm up so stopped at that point, will give pressing a miss for a couple of weeks to see how it recovers
• Neutral Grip Lat Pulldown (10/30) - 75kgs x 10, 8, 7, 5
• Rope Face Pull (10/30) - 37.5kgs x 10, 8, 7, 5
• Cable Side Lateral Raises (10/30) - 7.5kgs x 10, 8, 7, 5
• Cable Curls (10/30) - 35kgs x 10, 6. 5, 4
• Tricep Pushdowns (10/30) - 45kgs x 10, 8, 6, 5
It's insane huh.... has affected everything. I'm lucky that I've always hometrained and had my own equipment. But have never lived through anything as widespread as this..
All nonessential places have closed here in Aus, I feel a full lockdown is coming soon...
Stay safe brother
mickc1965
Well-Known Member
Think we will lockdown today or tomorrow as it seemed everyone carried on as normal yesterday as it was a nice day (for the UK) and Mother’s Day
Yeah things seem to be changing so rapidly, so day-to-day seems the way to go...
mickc1965
Well-Known Member
Hi all
Hope you are all ok during this shitstorm called 2020, a year we will all probably want to forget but won’t be able to
Started back in the gym today, shift work has completely messed up any desire to train (2:45am wake up time on the early shift) but am going to seriously try and persevere this time just need to overcome the extreme tiredness
Basic training atm and will see how it goes
Hope you are all ok during this shitstorm called 2020, a year we will all probably want to forget but won’t be able to
Started back in the gym today, shift work has completely messed up any desire to train (2:45am wake up time on the early shift) but am going to seriously try and persevere this time just need to overcome the extreme tiredness
Basic training atm and will see how it goes
Browner
Well-Known Member
Good to see you back dude!
Welcome back!! Yes a very trying year for all... hoping you're well
mickc1965
Well-Known Member
Tuesday 30 November 2021
EMOM Push Day, target for 1st set is in brackets below followed by 2 sets
* Purestrength Chest Press (12) - 85kgs x 12, 10, 6
* Pec Dec (12) - 40kgs x 12, 10, 8
* DB Front Raises (15) - 9kgs x 15, 12, 10
* DB Side Lateral Raises (15) - 12kgs x 15, 12, 10
* DB Rear Lateral Raises (15) - 12kgs x 15, 12, 10
* Tricep Extensions (15) - 32.5kgs x 15, 12, 10
* Tricep Rope Extensions (15) - 25kgs x 12, 10, 6
* Leg Extensions (20) - 60kgs x 20, 15, 12
* Thigh Abductor (20) - 55kgs x 22, 15, 13
* Toe Press (20) - 80kgs x 21, 15, 12
EMOM Push Day, target for 1st set is in brackets below followed by 2 sets
* Purestrength Chest Press (12) - 85kgs x 12, 10, 6
* Pec Dec (12) - 40kgs x 12, 10, 8
* DB Front Raises (15) - 9kgs x 15, 12, 10
* DB Side Lateral Raises (15) - 12kgs x 15, 12, 10
* DB Rear Lateral Raises (15) - 12kgs x 15, 12, 10
* Tricep Extensions (15) - 32.5kgs x 15, 12, 10
* Tricep Rope Extensions (15) - 25kgs x 12, 10, 6
* Leg Extensions (20) - 60kgs x 20, 15, 12
* Thigh Abductor (20) - 55kgs x 22, 15, 13
* Toe Press (20) - 80kgs x 21, 15, 12