mickc1965 training log

Sunday 09 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) - 83kgs x 10+2+2+2+2+2

• Plate Loaded Pec Fly Machine (10) - 23kgs x 10+2+2+2+2+2

• DB Lu Raises (10) - 6kgs x 10+2+2+2+2+2

• DB Front Raises (10) - 7.5kgs x 10+2+2+2+2+2

• DB Rear Raises (10) - 7.5kgs x 10+2+2+2+2+2

• DB Single Arm OH Tricep Extension (10) - 12.5kgs x 10+2+2+2+2+2

• DB OH Tricep Extension (10) - 22.5kgs x 10+2+2+2+2+2

• Plate Loaded Leg Extensions (10) - 23kgs x 10+2+2+2+2+2

• Thigh Abductor (10) - 65kgs x 10+2+2+2+2+2

• Seated Calf Raise (10) - 50kgs x 10+2+2+2+2+2
 
Sunday 09 January 2022

Calories, macros and activity

• MyFitnessPal - 1,435 kcals

• Protein - 180
• Carbs - 65
• Fat - 47

• Apple Watch - 1,621 steps

Still feeling rough, no appetite at all atm
 
Monday 10 January 2022

Potential Sleep Influencing factors from yesterday

• Full of cold, runny nose and coughing
• Caffeine - 0mg
• Alcohol - 0
• Calorie deficit

Oura Ring Sleep & HRV Info

• Readiness Score - 64

• Sleep Score - 79
• Sleep - 11:44 (in bed from 21:36 - 12:16)
• Efficiency - 80%

• Awake - 2:53
• REM - 3:32 (30% of sleep time)
• Light - 7:34 (65% of sleep time)
• Deep - 0:38 (5% of sleep time)

• Average HRV - 15ms (max 30ms)
• Average RHR - 68bpm (min 60bpm)
• Body Temperature deviation - +0.8°C
• Respiratory Rate - 13.9 per minute

• Body Weight - 197.4lbs
 
Monday 10 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) - 62.5kgs x 10+2+2+2+2+2

• Plate Loaded Lat Pulldown (10) - 82.5kgs x 10+2+2+2+2+2

• Plate Loaded Unilever Row (10) - 102.5kgs x 10+2+2+2+2+2

• Plate Loaded Shrug Machine (10) - 155kgs x 10+2+2+2+2+2

• Standing Leg Curls (10) - 15kgs x 10+2+2+2+2+2

• Thigh Adductor (10) - 65kgs x 10+2+2+2+2+2

• DB Curls (10) - 15kgs x 10+2+2+2+2+2

• DB Hammer Curls (10) - 12.5kgs x 10+2+2+2+2+2
 
Monday 10 January 2022

Calories, macros and activity

• MyFitnessPal - 1,627 kcals

• Protein - 197
• Carbs - 75
• Fat - 56

• Apple Watch - 1,867 steps

Potential Sleep Influencing factors

• Still feeling rough
• Calorie deficit
 
Last edited:
Tuesday 11 January 2022

Potential Sleep Influencing factors from yesterday

• Still feeling rough
• Caffeine - 0mg
• Alcohol - 0
• Calorie deficit

Oura Ring Sleep & HRV Info

• Readiness Score - 79

• Sleep Score - 85
• Sleep - 6:45 (in bed from 21:34 - 05:45)
• Efficiency - 82%

• Awake - 1:26
• REM - 1:23 (20% of sleep time)
• Light - 3:57 (59% of sleep time)
• Deep - 1:24 (21% of sleep time)

• Average HRV - 27ms (max 60ms)
• Average RHR - 61bpm (min 54bpm)
• Body Temperature deviation - +0.3°C
• Respiratory Rate - 13.5 per minute

• Body Weight - 199.0lbs

No training today as 12 hour day shift
 
Tuesday 11 January 2022

Calories, macros and activity

• MyFitnessPal - 1,868 kcals

• Protein - 218
• Carbs - 73
• Fat - 77

• Apple Watch - 4,952 steps

Potential Sleep Influencing factors

None
 
Wednesday 12 January 2022

Potential Sleep Influencing factors from yesterday

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

Oura Ring Sleep & HRV Info

• Readiness Score - 75

• Sleep Score - 90
• Sleep - 6:46 (in bed from 22:23 - 05:34)
• Efficiency - 94%

• Awake - 0:25
• REM - 2:00 (30% of sleep time)
• Light - 3:20 (49% of sleep time)
• Deep - 1:26 (21% of sleep time)

• Average HRV - 20ms (max 42ms)
• Average RHR - 57bpm (min 50bpm)
• Body Temperature deviation - 0.0°C
• Respiratory Rate - 13.0 per minute

• Body Weight - 197.8lbs

No training today as 12 hour shift
 
Wednesday 12 January 2022

Calories, macros and activity

• MyFitnessPal - 1,945 kcals

• Protein - 208
• Carbs - 74
• Fat - 89

• Apple Watch - 15,430 steps

Potential sleep influencing factors

Negatives

• Ate closer to bedtime than normal due to shift work

Positives
 
Last edited:
Thursday 13 January 2022

Oura Ring Sleep & HRV Info

• Readiness Score - 83

• Sleep Score - 87
• Sleep - 6:50 (in bed from 22:01 - 05:37)
• Efficiency - 90%

• Awake - 0:46
• REM - 1:59 (29% of sleep time)
• Light - 3:02 (45% of sleep time)
• Deep - 1:48 (26% of sleep time)

• Average HRV - 16ms (max 38ms)
• Average RHR - 59bpm (min 54bpm)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 12.6 per minute

• Body Weight - 196.4lbs

No training today as 12 hour shift
 
Last edited:
Thursday 13 January 2022

Calories, macros and activity

• MyFitnessPal - 1,875 kcals

• Protein - 184
• Carbs - 79
• Fat - 90

• Apple Watch - 7,552 steps

Potential upcoming Sleep Influencing factors

Negatives

• Lack of Exercise / Workout
• Caffeine - 60mg

Positives

• Diet
• No Alcohol
 
Friday 14 January 2022

Oura Ring Sleep & HRV Info

• Readiness Score - 86

• Sleep Score - 86
• Sleep - 7:20 (in bed from 21:12 - 05:48)
• Efficiency - 85%

• Awake - 1:16
• REM - 2:20 (32% of sleep time)
• Light - 4:31 (62% of sleep time)
• Deep - 0:28 (6% of sleep time)

• Average HRV - 18ms (max 40ms)
• Average RHR - 58bpm (min 54bpm)
• Body Temperature deviation - -0.2°C
• Respiratory Rate - 12.5 per minute

• Body Weight - 196.2lb
 
Friday 14 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) - 82.5kgs x 10, 8, 7

• Plate Loaded Pec Fly (10/25) - 22.5kgs x 10, 8, 7

• DB Lu Raises (10/25) - 6kgs x 10, 8, 7

• DB Front Raises (10/25) - 7.5kgs x 10, 8, 7

• DB Rear Raises (10/25) - 7.5kgs x 10, 8, 7

• Plate Loaded Leg Extensions (10/25) - 22.5kgs x 10, 8, 7

• Thigh Abductor (10/25) - 65kgs x 10, 8, 7

• Plate Loaded Seated Calf Raise (20/50) - 50kgs x 10, 8, 7

• DB Single Arm OH Tricep Extension (10/25) - 12.5kgs x 10, 8, 7

• DB OH Tricep Extension (10/25) - 22.5kgs x 10, 8, 7
 
Friday 14 January 2022

Calories, macros and activity

• MyFitnessPal - 1,796 kcals

• Protein - 192
• Carbs - 72
• Fat - 81

• Apple Watch - 10,508 steps

Potential upcoming Sleep Influencing factors

Negatives

• Caloric deficit
• Late Workout (9pm)

Positives

• Exercise / Workout
• Highish Protein Diet
• No Alcohol
• No Caffeine
 
Last edited:
Saturday 15 January 2022

Oura Ring Sleep & HRV Info

• Readiness Score - 83

• Sleep Score - 85
• Sleep - 6:11 (in bed from 22:52 - 05:24)
• Efficiency - 95%

• Awake - 0:20
• REM - 2:23 (38% of sleep time)
• Light - 2:39 (43% of sleep time)
• Deep - 1:09 (19% of sleep time)

• Average HRV - 16ms (max 36ms)
• Average RHR - 63bpm (min 59bpm)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 12.5 per minute

• Body Weight - 194.6lbs (7 day rolling average = 197.26lbs)
 
Saturday 15 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.

Secondary Gym Workout Venue

• Plate Loaded Unilver Low Row (10/25) - 100kgs x 10, 8, 7

• Lat Pulldown (10/25) - 80kgs x 10, 8, 7

• BB Reverse Grip Row (10/25) - 60kgs x 10, 8, 7

• BB Shrugs (10/25) - 150kgs x 10, 8, 7

• DB Curls (10/25) - 15kgs x 10, 8, 7

• DB Hammer Curls (10/25) - 12kgs x 10, 8, 7

• Seated Leg Curls (10/25) - 60kgs x 10, 8, 7

• Thigh Adductor (10/25) - 60kgs x 10, 8, 7

• Toe Raises (10/25) - 150kgs x 10, 8, 7
 
Saturday 15 January 2022

Calories, macros and activity

• MyFitnessPal - 1,946 kcals

• Protein - 227
• Carbs - 95
• Fat - 72

• Steps - 7,596

Potential upcoming Sleep Influencing factors

Negatives

• Caloric deficit
• Late workout (9pm)

Positives

• Exercise / Workout
• High Protein Diet
• No Alcohol
• No Caffeine
 
Alright alright, y'all have convinced me to give Lu raises a try haha, quite like them! Love the full range of motion, hoping it'll be decent for better shoulder health, even though I'm addressing that through other stuff. Started with just 2.5kg plates, 15 reps

Sent from my SM-A520F using Tapatalk
 
Sunday 16 January 2022

Oura Ring Sleep & HRV Info

• Readiness Score - 83

• Sleep Score - 86
• Sleep - 6:55 (in bed from 23:14 - 07:29)
• Efficiency - 84%

• Awake - 1:19
• REM - 2:01 (29% of sleep time)
• Light - 3:38 (53% of sleep time)
• Deep - 1:16 (18% of sleep time)

• Average HRV - 23ms (max 54ms)
• Average RHR - 64bpm (min 58bpm)
• Body Temperature deviation - -0.2°C
• Respiratory Rate - 15.2 per minute

• Body Weight - 193.8lbs (7 day rolling average = 196.46lbs)
 
Sunday 16 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) - 85kgs x 10+2+2+2+2+2

• Plate Loaded Pec Fly Machine (10) - 25kgs x 10+2+2+2+2+2

• DB Lu Raises (10) - 7kgs x 10+2+2+2+2+2

• DB Front Raises (10) - 8kgs x 10+2+2+2+2+2

• DB Rear Raises (10) - 8kgs x 10+2+2+2+2+2

• DB Single Arm OH Tricep Extension (10) - 15kgs x 10+2+2+2+2+2

• DB OH Tricep Extension (10) - 25kgs x 10+2+2+2+2+2

• Plate Loaded Leg Extensions (10) - 25kgs x 10+2+2+2+2+2

• Thigh Abductor (10) - 70kgs x 10+2+2+2+2+2

• Seated Calf Raise (10) - 60kgs x 10+2+2+2+2+2
 
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