mickc1965 training log

Wednesday 15 December 2021

EDITED AFTER 2 HOUR AFTERNOON NAP [emoji42]

Potential Sleep Influencing factors from yesterday

• Caffeine - 0mg
• Alcohol - 0
• Poor diet day yesterday
• Not been feeling the greatest recently (since Sunday), not COVID according to LFT

Oura Ring Sleep & HRV Info

• Readiness Score - 75 + 4

• Sleep Score - 82 + 9
• Sleep - 7:36 (in bed from 22:23 - 07:58)
• Nap - 1:45 (in bed from 13:30 - 15:31)
• Efficiency - 80%

• Awake - 1:57 + 0:16
• REM - 1:50 + 0:20 (23% of sleep time)
• Light - 5:19 + 0:31 (63% of sleep time)
• Deep - 0:26 + 0.53 (14% of sleep time)

• Body Temperature deviation - +0.4°C
• Respiratory Rate - 13.2 per minute
• Average HRV - 19ms (max 36ms)
• Average RHR - 68bpm (min 58bpm)

• Body Weight - 200.8lbs
 
Last edited:
Wednesday 15 December 2021

Full Body - Training style is EMOM with the rep target for 1st set being the first figure in brackets followed by 2 further sets with the total rep target as second figure in brackets (set at 2.5x first set rep target), last set will be clustered, if required. Once the total target reps are achieved without clustering then I will add weight (or maybe rep total) in the next workout.

10:00 - 11:27 hrs

• Unilever Row (12/30) - 110kgs x 12, 10, 8

• Lat Pulldown (12/30) - 75kgs x 12, 10, 7+1

• BB Reverse Row (12/30) - 75kgs x 12, 10, 8

• BB Shrugs (20/50) - 125kgs x 20, 17, 13

• Chest Press (12/30) - 90kgs x 12, 10, 8

• Pec Dec (15/38) - 45kgs x 15, 13, 10

• Lu Raises (15/38) - 4kgs x 15, 13, 9+2

• DB Front Raises (15/38) - 8kgs x 15, 12, 8+3

• Face Pulls (15/38) - 20kgs x 15, 13, 10

• Cable Curls (15/38) - 30kgs x 15, 11, 7+3+2

• Rope Hammer Curls (15/38) - 20kgs x 15, 13, 10

• Rope Extensions (15/38) - 25kgs x 15, 13, 10

• Tricep Extensions (15/38) - 40kgs x 15, 12, 7+4

• Leg Extensions (20/50) - 65kgs x 20, 17, 13

• Seated Leg Curls (20/50) - 55kgs x 20, 14, 12+4

• Thigh Adductor (25/63) - 45kgs x 25, 21, 17

• Thigh Abductor (25/63) - 45kgs x 25, 21, 17

• Toe Press (25/63) - 110kgs x 25, 21, 17
 
Wednesday 15 December 2021

Calories, macros and activity

• MyFitnessPal - 1,684 kcals

• Protein - 181
• Carbs - 160
• Fat - 33

• Apple Watch - 1,453 steps
 
Thursday 16 December 2021

Potential Sleep Influencing factors from yesterday

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

Oura Ring Sleep & HRV Info

• Readiness Score - 86

• Sleep Score - 83
• Sleep - 6:40 (in bed from 21:31 - 06:29)
• Efficiency - 74%

• Awake - 2:17
• REM - 1:43 (26% of sleep time)
• Light - 3:53 (58% of sleep time)
• Deep - 1:04 (16% of sleep time)

Another poor nights sleep, woken up by girlfriend at 6:29 saying she has just tested positive for Covid, had her booster jab yesterday [emoji2371]

• Body Temperature deviation - +0.1°C
• Respiratory Rate - 13.5 per minute
• Average HRV - 16ms (max 31ms)
• Average RHR - 65bpm (min 59bpm)

• Body Weight - 200.6lbs
 
Thursday 16 December 2021

Alternating Knee Cruches - 2 x 10 reps (per side)

Alternating Leg Raises - 2 x 10 reps (per leg)

Crunches - 2 x 10 reps

Alternating Heel Tap - 2 x 10 reps (per side)

Leg Pull Ins - 2 x 10 reps (per leg)

Crunches (Knees Up) - 2 x 10 reps

Plank - 2 x 30 seconds


5% incline Treadmill @ 3mph - 10 minutes
 
Thursday 16 December 2021

Calories, macros and activity

• MyFitnessPal - 1,712 kcals

• Protein - 182
• Carbs - 164
• Fat - 33

• Apple Watch - 4,312 steps
 
Friday 17 December 2021

Potential Sleep Influencing factors from yesterday

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

Oura Ring Sleep & HRV Info

• Readiness Score - 84

• Sleep Score - 84
• Sleep - 5:53 (in bed from 20:51 - 03:21)
• Efficiency - 91%

• Awake - 0:35
• REM - 1:35 (27% of sleep time)
• Light - 2:56 (50% of sleep time)
• Deep - 1:21 (23% of sleep time)

• Body Temperature deviation - 0.0°C
• Respiratory Rate - 13.2 per minute
• Average HRV - 24ms (max 41ms)
• Average RHR - 62bpm (min 57bpm)

• Body Weight - 198.6lbs
 
Merry Xmas mate, awesome to have you back here! Geez so sorry to hear about your partner... really hoping she's okay.

I love your current rep schedule of shooting for a certain amount on your first set, and doing a total of 2.5x that amount... did you get that from anywhere? It makes alot of sense to me, as higher rep stuff may need a bit more volume (total reps) whereas lower rep/heavier weight won't need as much, I may steal that haha

Sent from my SM-A520F using Tapatalk
 
_Simon_ said:
Merry Xmas mate, awesome to have you back here! Geez so sorry to hear about your partner... really hoping she's okay.

I love your current rep schedule of shooting for a certain amount on your first set, and doing a total of 2.5x that amount... did you get that from anywhere? It makes alot of sense to me, as higher rep stuff may need a bit more volume (total reps) whereas lower rep/heavier weight won't need as much, I may steal that haha

Sent from my SM-A520F using Tapatalk
Click to expand...

The 2.5x just seems to be about the max achievable for me in 3 sets with the EMOM regime, still no training for me as still in isolation which officially ends at 11:59 tonight but I have work again tomorrow and Wednesday (12 hour shifts) so earliest training will be on Thursday if this constant tiredness lifts by then if not it will be the new year before I train again.
 
mickc1965 said:
The 2.5x just seems to be about the max achievable for me in 3 sets with the EMOM regime, still no training for me as still in isolation which officially ends at 11:59 tonight but I have work again tomorrow and Wednesday (12 hour shifts) so earliest training will be on Thursday if this constant tiredness lifts by then if not it will be the new year before I train again.
Click to expand...

Ahhh okay, I've never heard of EMOM, just looked it up, sounds fascinating! Would be too brutal for me recovery-wise haha.

Ah damn that's annoying.. and constant tiredness is tough... hoping it all sorts out okay [emoji1303]

Sent from my SM-A520F using Tapatalk
 
Tuesday 28 December 2021

Potential Sleep Influencing factors from yesterday

• Covid (tail end [emoji1696])
• Caffeine - 0mg
• Alcohol - 0
• Poor Diet

Oura Ring Sleep & HRV Info

• Readiness Score - 95

• Sleep Score - 85
• Sleep - 2:36 (in bed from 15:45 - 18:27)
• Sleep - 5:01 (in bed from 22:33 - 05:45)
• Sleep - 0:58 (in bed from 09:03 - 10:06)
• Efficiency - 78%

• Awake - 2:22
• REM - 1:48 (21% of sleep time)
• Light - 5:09 (60% of sleep time)
• Deep - 1:37 (19% of sleep time)

• Body Temperature deviation - -0.2°C
• Respiratory Rate - 13.2 per minute
• Average HRV - 24ms (max 64ms)
• Average RHR - 64bpm (min 58bpm)

• Body Weight - no weigh in
 
Last edited:
Tuesday 28 December 2021

Pull Day - Training style is EMOM with the rep target for 1st set being the first figure in brackets followed by 2 further sets with the total rep target as second figure in brackets (set at 2.5x first set rep target), last set will be clustered, if required. Once the total target reps are achieved without clustering then I will add weight (or maybe rep total) in the next workout.

• Unilever Row (12/30) - 112.5kgs x 12, 10, 8

• Lat Pulldown (12/30) - 75kgs x 12, 10, 8

• BB Reverse Row (12/30) - 77.5kgs x 10, 8, 7+3+2

• BB Shrugs (20/50) - 120kgs x 20, 15, 12+3

• Cable Curls (15/38) - 30kgs x 15, 12, 8+3

• Rope Hammer Curls (15/38) - 22.5kgs x 15, 13, 10

• Seated Leg Curls (20/50) - 50kgs x 20, 15, 11+4

• Thigh Adductor (25/63) - 55kgs x 25, 21, 17
 
Wednesday 29 December 2021

Potential Sleep Influencing factors from yesterday

• Covid (recovering phase)
• Caffeine - 0mg
• Alcohol - 0
• Calorie deficit

Oura Ring Sleep & HRV Info

• Readiness Score - 91

• Sleep Score - 92
• Sleep - 8:21 (in bed from 22:53 - 07:39)
• Efficiency - 94%

• Awake - 0:24
• REM - 2:30 (30% of sleep time)
• Light - 4:53 (59% of sleep time)
• Deep - 0:57 (11% of sleep time)

• Body Temperature deviation - 0.0°C
• Respiratory Rate - 13.4 per minute
• Average HRV - 20ms (max 36ms)
• Average RHR - 67bpm (min 59bpm)
 
Last edited:
Wednesday 29 December 2021

Push Day - Training style is Myo reps with the activation set rep target in brackets followed by 5 Myo rep sets with the total Myo rep count to match activation set.

• Chest Press (15) - 80kgs x 15+3+3+3+3+3

• Pec Dec (15) - 45kgs x 15+3+3+3+3+3

• Lu Raises (15) - 4kgs x 15+3+3+3+3+3

• Front Raises (15) - 10kgs x 15+3+3+3+3+3

• Face Pulls (15) - 20kgs x 15+3+3+3+3+3

• Tricep Extensions (15) - 30kgs x 15+3+3+3+3+3

• Rope Extensions (15) - 20kgs x 15+3+3+3+3+3

• Leg Extensions (20) - 60kgs x 20+4+4+4+4+4

• Thigh Abductor (25) - 45kgs x 25+5+5+5+5+5

• Toe Press (25) - 110kgs x 25+5+5+5+5+5
 
Looking at a different gym tomorrow morning (Friday), looks like a good hardcore gym that also has a set up for strong man training including a car lift and atlas stones, need to see how busy it gets during the day
 
Thursday 30 December 2021

Potential Sleep Influencing factors from yesterday

• Covid (recovering phase)
• Caffeine - 100mg
• Alcohol - 0
• Poor diet / ate too close to bedtime

Oura Ring Sleep & HRV Info

• Readiness Score - 81

• Sleep Score - 90
• Sleep - 7:42 (in bed from 23:12 - 08:11)
• Efficiency - 86%

• Awake - 1:16
• REM - 2:15 (29% of sleep time)
• Light - 4:27 (58% of sleep time)
• Deep - 1:00 (13% of sleep time)

• Body Temperature deviation - 0.0°C
• Respiratory Rate - 13.4 per minute
• Average HRV - 20ms (max 35ms)
• Average RHR - 67bpm (min 59bpm)
 
Thursday 30 December 2021

Pull Day - Training style is Myo reps with the activation set rep target in brackets followed by 5 Myo rep sets with the total Myo rep count to match activation set.

• Unilever Row (15) - 100kgs x 15+3+3+3+3+3

• Lat Pulldown (15) - 65kgs x 15+3+3+3+3+3

• BB Reverse Row (15) - 65kgs x 15+3+3+3+3+3

• BB Shrugs (20) - 130kgs x 20+4+4+4+4+4

• Cable Curls (15) - 30kgs x 15+3+3+3+3+3

• Rope Hammer Curls (15) - 22.5kgs x 15+3+3+3+3+3

• Seated Leg Curls (20) - 50kgs x 20+4+4+4+4+4

• Thigh Adductor (25) - 45kgs x 25+5+5+5+5+5
 
Friday 31 December 2021

Potential Sleep Influencing factors from yesterday

• Covid (recovering phase)
• Caffeine - ~100mg
• Alcohol - 0
• Chocolate binge


Oura Ring Sleep & HRV Info

• Readiness Score - 88

• Sleep Score - 84
• Sleep - 6:46 (in bed from 23:54 - 08:09)
• Efficiency - 82%

• Awake - 1:26
• REM - 1:58 (29% of sleep time)
• Light - 3:57 (58% of sleep time)
• Deep - 0:51 (13% of sleep time)

• Average HRV - 18ms (max 30ms)
• Average RHR - 65bpm (min 58bpm)
• Body Temperature deviation - 0.0°C
• Respiratory Rate - 13.9 per minute
 
Friday 31 December 2021

Push Day - Training style is EMOM with the rep target for 1st set being the first figure in brackets followed by 2 further sets with the total rep target as second figure in brackets (set at 2.5x first set rep target), last set will be clustered, if required. Once the total target reps are achieved without clustering then I will add weight (or maybe rep total) in the next workout.

Started at new gym so will take a few sessions to adjust to their machines etc, I also need to establish what each block of the weight stacks are as only got numbers on so atm I assumed each block is 5 kgs, will be checking Watsons website

• Plate Loaded Chest Press (12/30) - 90kgs x 12, 8, 6+2+2

• Pec Fly Machine (15/38) - 27.5kgs x 15, 13, 10

• DB Lu Raises (15/38) - 4kgs x 15, 13, 10

• Front Raises (15/38) - 15kgs x 15, 13, 10

• Face Pulls (15/38) - 20kgs x 15, 13, 10

• Rope Extensions (15/38) - 40kgs x 15, 13, 10

• Tricep Extensions (15/38) - 40kgs x 15, 13, 10

• Leg Extensions (15/38) - 52.5kgs x 15, 13, 10

• Thigh Abductor (25/63) - 45kgs x 25, 21, 17

• Plate Loaded Seated Calf Raise (15/38) - 50kgs x 15, 13, 10
 
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