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
Wednesday 01 December 2021 Calories, macros and activity • MyFitnessPal - 1,974 kcals • Carbs - 188 • Protein - 172 • Fat - 57 • Apple Watch - 4,124 steps
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
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
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
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
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
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
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
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).
Monday 06 December 2021 Calories, macros and activity • MyFitnessPal - 2,070 kcals • Carbs - 218 • Protein - 176 • Fat - 53 • Apple Watch - 2,540 steps
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
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
Tuesday 07 December 2021 Calories, macros and activity • MyFitnessPal - 1,816 kcals • Protein - 200 • Carbs - 153 • Fat - 42 • Apple Watch - 3,939 steps
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
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
Wednesday 08 December 2021 Calories, macros and activity • MyFitnessPal - 1,931 kcals • Protein - 191 • Carbs - 128 • Fat - 70 • Apple Watch - 4,060 steps
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
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