mickc1965 training log

Discussion in 'Training Logs' started by mickc1965, Mar 26, 2014.

  1. mickc1965

    mickc1965 Well-Known Member

    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
     
  2. mickc1965

    mickc1965 Well-Known Member

    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
     
  3. mickc1965

    mickc1965 Well-Known Member

    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
     
  4. mickc1965

    mickc1965 Well-Known Member

    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
     
  5. mickc1965

    mickc1965 Well-Known Member

    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: Jan 11, 2022
  6. mickc1965

    mickc1965 Well-Known Member

    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
     
  7. mickc1965

    mickc1965 Well-Known Member

    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
     
  8. mickc1965

    mickc1965 Well-Known Member

    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
     
  9. mickc1965

    mickc1965 Well-Known Member

    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: Jan 13, 2022
  10. mickc1965

    mickc1965 Well-Known Member

    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: Jan 14, 2022
  11. mickc1965

    mickc1965 Well-Known Member

    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
     
  12. mickc1965

    mickc1965 Well-Known Member

    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
     
  13. mickc1965

    mickc1965 Well-Known Member

    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
     
  14. mickc1965

    mickc1965 Well-Known Member

    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: Jan 16, 2022
  15. mickc1965

    mickc1965 Well-Known Member

    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)
     
  16. mickc1965

    mickc1965 Well-Known Member

    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
     
  17. mickc1965

    mickc1965 Well-Known Member

    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
     
  18. _Simon_

    _Simon_ Active Member

    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
     
  19. mickc1965

    mickc1965 Well-Known Member

    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)
     
  20. mickc1965

    mickc1965 Well-Known Member

    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
     

Share This Page