mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Wednesday 01 December 2021

    EMOM Pull Day, target for 1st set is in brackets below followed by 2 sets

    * Unilever Row (12) - 102.5kgs x 12, 10, 8

    * Lat Pulldown (12) - 65kgs x 12, 10, 8

    * BB Reverse Grip Row (15) - 67.5kgs x 12, 10, 8

    * BB Shrugs (12) - 130kgs x 12, 10, 8

    * Cable Curls (15) - 30kgs x 12, 10, 8

    * Rope Hammer Curls (15) - 22.5kgs x 12, 10, 8

    * Seated Leg Curls (20) - 50kgs x 20, 13, 10

    * Thigh Adductor (20) - 50kgs x 20, 16, 13

    * Toe Press (20) - 90kgs x 20, 16, 12
     
    Last edited: Dec 6, 2021
  2. mickc1965

    mickc1965 Well-Known Member

    Wednesday 01 December 2021

    Calories, macros and activity

    • MyFitnessPal - 1,974 kcals

    • Carbs - 188
    • Protein - 172
    • Fat - 57

    • Apple Watch - 4,124 steps
     
  3. mickc1965

    mickc1965 Well-Known Member

    Thursday 02 December 2021

    Potential Sleep Influencing factors from yesterday

    • Caffeine - 0mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 95

    • Sleep Score - 93
    • Sleep - 7:48 (in bed from 22:19 - 06:39)
    • Efficiency - 94%

    • Awake - 0:31
    • REM - 2:57 (38% of sleep time)
    • Light - 3:00 (38% of sleep time)
    • Deep - 1:50 (24% of sleep time)

    • Body Temperature deviation - -0.1°C
    • Respiratory Rate - 12.8 per minute
    • Average HRV - 26ms (max 107ms)
    • Average RHR - 60bpm (min 52bpm)

    • Body Weight - 199.6lbs
     
    Last edited: Dec 2, 2021
  4. mickc1965

    mickc1965 Well-Known Member

    Thursday 02 December 2021

    Push Day, rep target for 1st set is first figure in brackets followed by 2 sets based on EMOM with total rep target as second figure in brackets


    • Chest Press (12/30) - 85kgs x 12, 11, 7

    • Pec Dec (12/30) - 45kgs x 12, 10, 8

    • DB Front Raises (15/37) - 10kgs x 15, 12, 10

    • DB Side Raises (15/37) - 15kgs x 13, 11, 9

    • DB Rear Raises (15/37) - 15kgs x 13, 11, 9

    • Tricep Extensions (15/37) - 35kgs x 15, 12, 10

    • Rope Extensions (15/37) - 22.5kgs x 15, 12, 10

    • Leg Extensions (20/50) - 60kgs x 20, 17, 13

    • Thigh Abductor (20/50) - 55kgs x 20, 17, 13

    • Toe Press (20/50) - 90kgs x 20, 17, 13
     
  5. mickc1965

    mickc1965 Well-Known Member

    Thursday 02 December 2021

    Calories, macros and activity

    • MyFitnessPal - 2,018 kcals

    • Carbs - 215
    • Protein - 148
    • Fat - 61

    • Apple Watch - 2,112 steps

    Pretty lazy day today stepwise
     
  6. mickc1965

    mickc1965 Well-Known Member

    Friday 03 December 2021

    Potential Sleep Influencing factors from yesterday

    • Caffeine - 0mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 97

    • Sleep Score - 92
    • Sleep - 8:15 (in bed from 22:28 - 08:00)
    • Efficiency - 87%

    • Awake - 1:16
    • REM - 3:11 (38% of sleep time)
    • Light - 3:26 (42% of sleep time)
    • Deep - 1:38 (20% of sleep time)

    • Body Temperature deviation - -0.3°C
    • Respiratory Rate - 12.6 per minute
    • Average HRV - 21ms (max 33ms)
    • Average RHR - 62bpm (min 57bpm)

    • Body Weight - 198.8lbs
     
  7. mickc1965

    mickc1965 Well-Known Member

    Sunday 05 December 2021

    Pull Day, rep target for 1st set is first figure in brackets followed by 2 sets based on EMOM with total rep target as second figure in brackets

    • Unilever Row (12/30) - 105kgs x 12, 10, 8

    • Lat Pulldown (12/30) - 70kgs x 12, 10, 8

    • BB Reverse Row (12/30) - 70kgs x 12, 10, 8

    • BB Shrugs (12/30) - 140kgs x 12, 10, 8

    • Cable Curls (12/30) - 32.5kgs x 12, 10, 8

    • Rope Hammer Curls (12/30) - 25kgs x 12, 10, 8

    • Seated Leg Curls (20/50) - 50kgs x 20, 16, 12

    • Thigh Adductor (20/50) - 50kgs x 20, 17, 13

    • Toe Press (20/50) - 190kgs x 20, 17, 13
     
  8. mickc1965

    mickc1965 Well-Known Member

    Monday 06 December 2021

    Potential Sleep Influencing factors from yesterday

    • Caffeine - 100mg
    • Alcohol - 0
    • Poor diet / Party food

    Oura Ring Sleep & HRV Info

    • Readiness Score - 86

    • Sleep Score - 89
    • Sleep - 8:16 (in bed from 22:49 - 08:02)
    • Efficiency - 90%

    • Awake - 0:57
    • REM - 2:18 (28% of sleep time)
    • Light - 4:57 (50% of sleep time)
    • Deep - 1:00 (12% of sleep time)

    • Body Temperature deviation - +0.1°C
    • Respiratory Rate - 12.6 per minute
    • Average HRV - 25ms (max 46ms)
    • Average RHR - 64bpm (min 53bpm)

    • Body Weight - forgot to weigh myself
     
  9. mickc1965

    mickc1965 Well-Known Member

    Monday 06 December 2021

    Push Day, rep target for 1st set is first figure in brackets followed by 2 sets based on EMOM with total rep target as second figure in brackets

    • Chest Press (12/30) - 87.5kgs x 12, 11, 7

    • Pec Dec (12/30) - 50kgs x 12, 10, 8

    • DB Front Raises (15/37) - 12kgs x 12, 11, 8

    • DB Side Raises (15/37) - 15kgs x 12, 11, 10

    • DB Rear Raises (15/37) - 15kgs x 15, 12, 10

    • Tricep Extensions (15/37) - 37.kgs x 15, 12, 10

    • Rope Extensions (15/37) - 25kgs x 13, 11, 7

    • Leg Extensions (20/50) - 60kgs x 20, 17, 11

    • Thigh Abductor (20/50) - 60kgs x 20, 17, 13

    • Toe Press (25/62) - 100kgs x 25, 20, 14
     
  10. Jester

    Jester Well-Known Member

    Have you tried Lu Raises?
    I tried them a month back and they’re blowing my delts up, much better ‘feel’ for the socket too (for me).
     
    _Simon_ likes this.
  11. mickc1965

    mickc1965 Well-Known Member

    Not tried them before, will try them on next Push and Delts day
     
    Jester likes this.
  12. mickc1965

    mickc1965 Well-Known Member

    Monday 06 December 2021

    Calories, macros and activity

    • MyFitnessPal - 2,070 kcals

    • Carbs - 218
    • Protein - 176
    • Fat - 53

    • Apple Watch - 2,540 steps
     
  13. mickc1965

    mickc1965 Well-Known Member

    Tuesday 07 December 2021

    Potential Sleep Influencing factors from yesterday

    • Caffeine - 0mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 94

    • Sleep Score - 94
    • Nap - 1:58 (in bed from 15:05 - 17:07)
    • Sleep - 6:50 (in bed from 23:12 - 06:32)
    • Efficiency - 93%

    • Awake - 0:34
    • REM - 1:58 (22% of sleep time)
    • Light - 4:50(55% of sleep time)
    • Deep - 1:59 (23% of sleep time)

    • Body Temperature deviation - +0.2°C
    • Respiratory Rate - 12.8 per minute
    • Average HRV - 23ms (max 43ms)
    • Average RHR - 61bpm (min 57bpm)

    • Body Weight - 200.8lbs
     
  14. mickc1965

    mickc1965 Well-Known Member

    Tuesday 07 December 2021

    Pull Day, rep target for 1st set is first figure in brackets followed by 2 sets based on EMOM with total rep target as second figure in brackets

    • Unilever Row (12/30) - 107.5kgs x 12, 10, 8

    • Lat Pulldown (12/30) - 75kgs x 12, 10, 6

    • BB Reverse Row (12/30) - 72.5kgs x 12, 10, 8

    • BB Shrugs (20/50) - 120kgs x 20, 17, 13

    • Cable Curls (15/37) - 30kgs x 15, 12, 8

    • Rope Hammer Curls (15/37) - 22.5kgs x 15, 12, 10

    • Seated Leg Curls (20/50) - 50kgs x 20, 17, 13

    • Thigh Adductor (20/50) - 55kgs x 20, 17, 13

    • Toe Press (25/62) - 100kgs x 25, 21, 16
     
    Last edited: Dec 15, 2021
  15. mickc1965

    mickc1965 Well-Known Member

    Tuesday 07 December 2021

    Calories, macros and activity

    • MyFitnessPal - 1,816 kcals

    • Protein - 200
    • Carbs - 153
    • Fat - 42

    • Apple Watch - 3,939 steps
     
  16. mickc1965

    mickc1965 Well-Known Member

    Wednesday 07 December 2021

    Potential Sleep Influencing factors from yesterday

    • Caffeine - 0mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 89

    • Sleep Score - 87
    • Sleep - 6:48 (in bed from 23:25 - 06:30)
    • Efficiency - 96%

    • Awake - 0:17
    • REM - 2:27 (36% of sleep time)
    • Light - 3:32 (52% of sleep time)
    • Deep - 0:48 (12% of sleep time)

    • Body Temperature deviation - +0.1°C
    • Respiratory Rate - 13.1 per minute
    • Average HRV - 19ms (max 34ms)
    • Average RHR - 62bpm (min 59bpm)

    • Body Weight - 198.4lbs
     
  17. mickc1965

    mickc1965 Well-Known Member

    Wednesday 07 December 2021

    Push Day, rep target for 1st set is first figure in brackets followed by 2 sets based on EMOM with total rep target as second figure in brackets

    • Chest Press (12/30) - 90kgs x 12, 10, 7

    • Pec Dec (15/37) - 40kgs x 15, 12, 10

    • DB Front Raises (15/37) - 10kgs x 15, 12, 10

    • Lu Raises (15/37) - 5kgs x 10, 7, 6

    • Face Pulls (15/37) - 20kgs x 15, 12, 10

    • Tricep Extensions (15/37) - 40kgs x 15, 12, 10

    • Rope Extensions (15/37) - 25kgs x 15, 12, 8

    • Leg Extensions (20/50) - 65kgs x 20, 17, 11

    • Thigh Abductor (20/50) - 60kgs x 20, 17, 13

    • Toe Press (25/62) - 110kgs x 25, 21, 16
     
  18. mickc1965

    mickc1965 Well-Known Member

    Wednesday 08 December 2021

    Calories, macros and activity

    • MyFitnessPal - 1,931 kcals

    • Protein - 191
    • Carbs - 128
    • Fat - 70

    • Apple Watch - 4,060 steps
     
  19. mickc1965

    mickc1965 Well-Known Member

    Thursday 09 December 2021

    Potential Sleep Influencing factors from yesterday

    • Caffeine - 0mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 90

    • Sleep Score - 89
    • Sleep - 8:32 (in bed from 22:50 - 09:00)
    • Efficiency - 84%

    • Awake - 1:37
    • REM - 3:45 (44% of sleep time)
    • Light - 3:35 (42% of sleep time)
    • Deep - 1:11 (14% of sleep time)

    • Body Temperature deviation - +0.1°C
    • Respiratory Rate - 13.6 per minute
    • Average HRV - 16ms (max 36ms)
    • Average RHR - 65bpm (min 59bpm)

    Tattoo session on both wrists yesterday so assumed this disturbed my sleep plus the higher than normal RHR and lower than normal HRV

    • Body Weight - 198.6lbs

    No weight training today due to the wrist tattoos.

    Calories, macros and activity

    • MyFitnessPal - 1,969 kcals

    • Protein - 185
    • Carbs - 178
    • Fat - 53

    • Apple Watch - 2,474 steps
     
    Last edited: Dec 9, 2021
  20. mickc1965

    mickc1965 Well-Known Member

    Friday 10 December 2021

    Potential Sleep Influencing factors from yesterday

    • Caffeine - 0mg
    • Alcohol - 0
    • Calorie deficit

    Oura Ring Sleep & HRV Info

    • Readiness Score - 88

    • Sleep Score - 85
    • Sleep - 6:22 (in bed from 22:58 - 05:40)
    • Efficiency - 95%

    • Awake - 0:20
    • REM - 1:29 (23% of sleep time)
    • Light - 3:41 (58% of sleep time)
    • Deep - 1:12 (19% of sleep time)

    • Body Temperature deviation - -0.2°C
    • Respiratory Rate - 12.6 per minute
    • Average HRV - 17ms (max 30ms)
    • Average RHR - 62bpm (min 58bpm)

    • Body Weight - 198.6lbs

    No training today as 12 hour shift work day and can no longer train on work days, too knackering

    Calories, macros and activity

    • MyFitnessPal - 1,883 kcals

    • Protein - 171
    • Carbs - 139
    • Fat - 67

    • Apple Watch - 7,155 steps
     

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