mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Wednesday 11 March 2020

    Calories, macros and activity

    • MyFitnessPal - 1,849 kcals

    • Carbs - 160
    • Protein - 190
    • Fat - 46

    • Caffeine - 550-575mg

    • Apple Watch - 7,529 steps
     
  2. mickc1965

    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
     
  3. mickc1965

    mickc1965 Well-Known Member

    Thursday 12 March 2020

    Training - REST DAY

    Calories, macros and activity

    • MyFitnessPal - 1,841 kcals

    • Carbs - 159
    • Protein - 188
    • Fat - 46

    • Caffeine - 500-525mg

    • Apple Watch - 8,666 steps
     
  4. mickc1965

    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
     
  5. mickc1965

    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
     
    Last edited: Mar 16, 2020
  6. mickc1965

    mickc1965 Well-Known Member

    Friday 13 March 2020

    Calories, macros and activity

    • MyFitnessPal - 1,572 kcals from food plus 1,365 kcals from alcohol (macros below from food only)

    • Carbs - 135
    • Protein - 163
    • Fat - 40

    • Caffeine - 400-425mg

    • Apple Watch - 11,135 steps
     
  7. mickc1965

    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
     
  8. mickc1965

    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
     
  9. mickc1965

    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
     
  10. mickc1965

    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
     
  11. mickc1965

    mickc1965 Well-Known Member

    Monday 16 March 2020

    Calories, macros and activity

    • MyFitnessPal - 1,810 kcals

    • Carbs - 151
    • Protein - 187
    • Fat - 47

    • Caffeine - 350-375mg

    • Apple Watch - 10,836 steps
     
  12. mickc1965

    mickc1965 Well-Known Member

    Now UK gyms have all shutdown have had to spend the weekend to sort my garage out so can start home training again for the foreseeable future
     
  13. _Simon_

    _Simon_ Active Member

    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
     
  14. mickc1965

    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
     
  15. _Simon_

    _Simon_ Active Member

    Yeah things seem to be changing so rapidly, so day-to-day seems the way to go...
     

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