Saturday 01 January 2022 Potential Sleep Influencing factors from yesterday • Covid (recovering phase) • Caffeine - 0mg • Alcohol - 0 • Poor diet & Alcohol Oura Ring Sleep & HRV Info • Readiness Score - 74 • Sleep Score - 86 • Sleep - 6:40 (in bed from 02:50 - 07:00 and 12:16 to 15:12) • Efficiency - 86% • Awake - 0:26 • REM - 2:07 (32% of sleep time) • Light - 2:47 (42% of sleep time) • Deep - 1:45 (26% of sleep time) • Average HRV - 10ms (max 16ms) • Average RHR - 79bpm (min 75bpm) • Body Temperature deviation - 0.0°C • Respiratory Rate - 14.2 per minute No training today due to NYE celebrations, Happy New Year to you all
Sunday 02 January 2022 Potential Sleep Influencing factors from yesterday • Covid (recovering phase) • Caffeine - ~200mg • Alcohol - 0 • Poor diet Oura Ring Sleep & HRV Info • Readiness Score - 91 • Sleep Score - 90 • Sleep - 7:22 (in bed from 22:53 - 07:48) • Efficiency - 83% • Awake - 1:32 • REM - 2:34 (35% of sleep time) • Light - 3:30 (47% of sleep time) • Deep - 1:18 (18% of sleep time) • Average HRV - 23ms (max 48ms) • Average RHR - 65bpm (min 57bpm) • Body Temperature deviation - +0.1°C • Respiratory Rate - 13.5 per minute
Sunday 02 January 2022 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. • Seated Dual Stack Cable Low Row (12/30) - 144kgs x 12, 10, 8 • Neutral Grip Cable Lat Pulldown (12/30) - 71kgs x 12, 10, 8 • Seal Row (12/30) - 60kgs x 12,10, 6+2 • BB Shrugs (20/50) - 130kgs x 20, 17, 13 • DB Curls (12/30) - 12.5kgs x 12, 10, 8 • DB Hammer Curls (12/30) - 10kgs x 12, 10, 8 • Prone Leg Curls (12/30) - 40kgs x 12, 10, 8 • Thigh Adductor (12/30) - 60kgs x 12, 10, 8
Monday 03 January 2022 Potential Sleep Influencing factors from yesterday • Covid (recovering phase) • Caffeine - 0mg • Alcohol - 0 • Poor diet Oura Ring Sleep & HRV Info • Readiness Score - 94 (88 & 6) • Sleep Score - 91 (85 & 6) • Sleep - 6:59 (in bed from 23:42 - 07:00) • Pre night shift Nap - 2:01 (in bed from 14:28 - 16:55) • Efficiency - 96% • Awake - 0:43 • REM - 2:55 (32% of sleep time) • Light - 4:47 (53% of sleep time) • Deep - 1:18 (15% of sleep time) • Average HRV - 18ms (max 46ms) • Average RHR - 64bpm (min 57bpm) • Body Temperature deviation - -0.1°C • Respiratory Rate - 13.4 per minute
Monday 03 January 2022 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. • Plate Loaded Chest Press (10) - 80kgs x 10+2+2+2+2+2 • Pec Fly Machine (10) - 20kgs x 10+2+2+2+2+2 • DB Lu Raises (10) - 5kgs x 10+2+2+2+2+2 • DB Front Raises (10) - 7kgs x 10+2+2+2+2+2 • DB Rear Raises (10) - 7kgs x 10+2+2+2+2+2 • DB Single Arm OH Tricep Extension (10) - 10kgs x 10+2+2+2+2+2 • DB OH Tricep Extension (10) - 20kgs x 10+2+2+2+2+2 • Plate Loaded Leg Extensions (10) - 20kgs x 10+2+2+2+2+2 • Thigh Abductor (10) - 60kgs x 10+2+2+2+2+2 • Seated Calf Raise (20) - 30kgs x 20+4+4+4+4+4
Monday 03 January 2022 Calories, macros and activity • MyFitnessPal - 2,165 kcals • Protein - 279 • Carbs - 121 • Fat - 57 • Apple Watch - 4,589 steps
Tuesday 04 January 2022 Potential Sleep Influencing factors from yesterday • Night shift • Caffeine - 0mg • Alcohol - 0 Oura Ring Sleep & HRV Info • Readiness Score - 84 (64 + 20) • Sleep Score - 79 (61 + 18) • Sleep - 4:35 (in bed from 07:07 - 11:57) • Nap - 1:55 (in bed from 14:36 - 16:42) • Efficiency - 95% • Awake - 0:25 • REM - 1:44 (27% of sleep time) • Light - 3:23 (52% of sleep time) • Deep - 1:22 (21% of sleep time) • Average HRV - 16ms (max 27ms) • Average RHR - 68bpm (min 65bpm) • Body Temperature deviation - +0.3°C • Respiratory Rate - 13.0 per minute No training today
Tuesday 04 January 2022 Calories, macros and activity • MyFitnessPal - 1,963 kcals • Protein - 156 • Carbs - 157 • Fat - 75 • Apple Watch - 10,692 steps
Wednesday 05 January 2022 Potential Sleep Influencing factors from yesterday • Night Shift • Caffeine - 0mg • Alcohol - 0 • Calorie deficit Oura Ring Sleep & HRV Info • Readiness Score - 83 (68 + 15) • Sleep Score - 77 (56 + 21) • Sleep - 3:46 (in bed from 07:03 - 11:01) • Nap - 2:30 (in bed from 14:13 - 17:00) • Efficiency - 95% • Awake - 0:29 • REM - 1:15 (20% of sleep time) • Light - 2:46 (44% of sleep time) • Deep - 2:13 (36% of sleep time) • Average HRV - 24ms (max 50ms) • Average RHR - 64bpm (min 60bpm) • Body Temperature deviation - -0.3°C • Respiratory Rate - 16.4 per minute
Wednesday 05 January 2022 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. • BB Seal Row (10) - 60kgs x 10+2+2+2+2+2 • Plate Loaded Lat Pulldown (10) - 80kgs x 10+2+2+2+2+2 • Plate Loaded Unilever Row (10) - 100kgs x 10+2+2+2+2+2 • BB Shrugs (10) - 150kgs x 10+2+2+2+2+2 • DB Curls (10) - 12.5kgs x 10+2+2+2+2+2 • DB Hammer Curls (10) - 10kgs x 10+2+2+2+2+2 • Prone Leg Curls (10) - 40kgs x 10+2+2+2+2+2 • Thigh Adductor (10) - 60kgs x 10+2+2+2+2+2
Wednesday 05 January 2022 Calories, macros and activity • MyFitnessPal - 1,895 kcals • Protein - 217 • Carbs - 93 • Fat - 69 • Apple Watch - 11,877 steps
Thursday 06 January 2022 Potential Sleep Influencing factors from yesterday • Night shift • Caffeine - 0mg • Alcohol - 0 • Calorie deficit Oura Ring Sleep & HRV Info • Readiness Score - 83 • Sleep Score - 77 • Sleep - 7:21 (in bed from 07:33 - 15:18) • Efficiency - 95% • Awake - 0:22 • REM - 3:13 (44% of sleep time) • Light - 2:51 (39% of sleep time) • Deep - 1:16 (17% of sleep time) • Average HRV - 14ms (max 35ms) • Average RHR - 64bpm (min 59bpm) • Body Temperature deviation - 0.0°C • Respiratory Rate - 13.5 per minute No training today
Thursday 06 January 2022 Calories, macros and activity • MyFitnessPal - 1,801 kcals • Protein - 202 • Carbs - 114 • Fat - 60 • Apple Watch - 9,436 steps
Friday 07 January 2022 Potential Sleep Influencing factors from yesterday • Night Shift • Caffeine - 0mg • Alcohol - 0 • Calorie deficit Oura Ring Sleep & HRV Info • Readiness Score - 73 • Sleep Score - 49 • Sleep - 2:58 (in bed from 07:21 - 10:31) • Efficiency - 94% • Awake - 0:12 • REM - 1:03 (35% of sleep time) • Light - 1:10 (40% of sleep time) • Deep - 0:44 (25% of sleep time) • Average HRV - 17ms (max 30ms) • Average RHR - 62bpm (min 58bpm) • Body Temperature deviation - -0.6°C • Respiratory Rate - 13.0 per minute
Friday 07 January 2022 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. • Plate Loaded Chest Press (10/25) - 80kgs x 10, 8, 7 • Plate Loaded Pec Fly (10/25) - 20kgs x 10, 8, 7 • DB Lu Raises (10/25) - 5kgs x 10, 8, 7 • DB Front Raises (10/25) - 7kgs x 10, 8, 7 • DB Rear Raises (10/25) - 7kgs x 10, 8, 7 • DB Single Arm OH Tricep Extension (10/25) - 10kgs x 10, 8, 7 • DB OH Tricep Extension (10/25) - 20kgs x 10, 8, 7 • Plate Loaded Leg Extensions (10/25) - 20kgs x 10, 8, 7 • Thigh Abductor (10/25) - 60kgs x 10, 8, 7 • Plate Loaded Seated Calf Raise (20/50) - 45kgs x 10, 8, 7
Friday 07 January 2022 Calories, macros and activity • MyFitnessPal - 2,012 kcals • Protein - 124 • Carbs - 208 • Fat - 74 • Apple Watch - 4,785 steps Potential Sleep Influencing factors • Night Shift • Finished off Xmas chocolate • Caffeine - 0mg • Alcohol - 0
Saturday 08 January 2022 Potential Sleep Influencing factors from yesterday • Night Shift (previous night) • Finished off Xmas chocolate • Caffeine - 0mg • Alcohol - 0 Oura Ring Sleep & HRV Info • Readiness Score - 69 • Sleep Score - 76 • Sleep - 6:09 (in bed from 22:31 - 06:50) • Efficiency - 74% • Awake - 2:09 • REM - 1:53 (31% of sleep time) • Light - 3:55 (63% of sleep time) • Deep - 0:21 (6% of sleep time) • Average HRV - 16ms (max 49ms) • Average RHR - 66bpm (min 61bpm) • Body Temperature deviation - 0.0°C • Respiratory Rate - 12.8 per minute • Body Weight - 199.4lbs
Saturday 08 January 2022 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. • Seal Row (10/25) - 60kgs x 10, 8, 7 • Plate Loaded Lat Pulldown (10/25) - 80kgs x 10, 8, 7 • Plate Loaded Unilver Low Row (10/25) - 100kgs x 10, 8, 7 • BB Shrugs (10/25) - 150kgs x 10, 8, 7 • Standing Leg Curls (10/25) - 15kgs x 10, 8, 7 • Thigh Adductor (10/25) - 65kgs x 10, 8, 7 • Donkey Calf Raise (10/25) - 50kgs x 10,8, 7 • DB Curls (10/25) - 12.5kgs x 10, 8, 7 • DB Hammer Curls (10/25) - 10kgs x 10, 8, 7
Saturday 08 January 2022 Calories, macros and activity • MyFitnessPal - 1,465 kcals • Protein - 168 • Carbs - 78 • Fat - 49 Low calorie intake as feel rough today including being a little sick late afternoon • Apple Watch - 3,629 steps Potential Sleep Influencing factors • Illness • Caffeine - 0mg • Alcohol - 0 • Calorie deficit
Sunday 09 January 2022 Potential Sleep Influencing factors from yesterday • Covid (recovering phase) • Caffeine - 0mg • Alcohol - 0 • Calorie deficit Oura Ring Sleep & HRV Info • Readiness Score - 65 (48 + 17) • Sleep Score - 77 (55 + 22) • Sleep - 3:23 (in bed from 22:56 - 03:26) • Nap - 1:51 (in bed from 10:07 - 12:09) • Efficiency - 75% • Awake - 1:17 • REM - 1:19 (25% of sleep time) • Light - 2:54 (56% of sleep time) • Deep - 0:59 (19% of sleep time) • Average HRV - 16ms (max 37ms) • Average RHR - 68bpm (min 64bpm) • Body Temperature deviation - +0.5°C • Respiratory Rate - 15.0 per minute • Body Weight - 199.4lbs
