mickc1965 training log

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).

 

Not tried them before, will try them on next Push and Delts day

 

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