mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    You can thank @Jester for that, it was he that mentioned them to me
     
    _Simon_ likes this.
  2. Jester

    Jester Well-Known Member

    They’re really effective at very light loads, which I believe is significantly due to the occlusion effect caused by the ROM. I still don’t do them with anything higher than 5kg, I just push the reps. If one can do 15 reps with the weight, I suggest you’re going too heavy. The rep-range should be something like 15-30 reps, similar to a lateral raise, DB curl, neck extension etc.
     
    _Simon_ likes this.
  3. mickc1965

    mickc1965 Well-Known Member

    Sunday 16 January 2022

    Calories, macros and activity

    • MyFitnessPal - 1,825 kcals

    • Protein - 219
    • Carbs - 85
    • Fat - 66

    • Steps - 2,041 (lazy Sunday)

    Potential upcoming Sleep Influencing factors

    Negatives

    • Ate later (within 2 hours of bedtime)

    Positives

    • Exercise / Workout
    • IF with High protein / lowish carb diet
    • No Alcohol
    • No Caffeine
     
  4. mickc1965

    mickc1965 Well-Known Member

    Monday 17 January 2022

    Oura Ring Sleep & HRV Info

    • Readiness Score - 88

    • Sleep Score - 95
    • Sleep - 8:20 (in bed from 21:33 - 06:10)
    • Efficiency - 97%

    • Awake - 0:16
    • REM - 2:46 (33% of sleep time)
    • Light - 4:10 (50% of sleep time)
    • Deep - 1:24 (17% of sleep time)

    • Average RHR - 60bpm (min 53bpm)
    • Average HRV - 17ms (max 35ms)
    • Body Temperature deviation - -0.1°C
    • Respiratory Rate - 13.0 per minute

    • Body Weight - 194.0lbs (7 day rolling average = 195.97lbs)
     
  5. mickc1965

    mickc1965 Well-Known Member

    Monday 17 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) - 65kgs x 10+2+2+2+2+2

    • Plate Loaded Lat Pulldown (10) - 85kgs x 10+2+2+2+2+2

    • Plate Loaded Low Row (10) - 105kgs x 10+2+2+2+2+2

    • Plate Loaded Shrug Machine (10) - 160kgs x 10+2+2+2+2+2

    • Standing Leg Curls (10) - 16.25kgs x 10+2+2+2+2+2

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

    • DB Curls (10) - 17.5kgs x 10+2+2+2+2+2

    • DB Hammer Curls (10) - 15kgs x 10+2+2+2+1+1
     
  6. mickc1965

    mickc1965 Well-Known Member

    Monday 17 January 2022

    Calories, macros and activity

    • MyFitnessPal (kcals) - 1,393

    • Protein (g) - 185
    • Carbs (g) - 73
    • Fat (g) - 37

    • Steps - 2,870 (another lazy day)

    Potential upcoming Sleep Influencing factors

    Negatives

    • Excessive caloric deficit (no appetite after 18 hour fast)

    Positives

    • Exercise / Workout
    • IF with High protein / lowish carb diet
    • No Alcohol
    • No Caffeine
     
  7. mickc1965

    mickc1965 Well-Known Member

    Tuesday 18 January 2022

    Oura Ring Sleep & HRV Info

    • Readiness Score - 83

    • Sleep Score - 87
    • Sleep - 6:55 (in bed from 22:00 - 05:33)
    • Efficiency - 92%

    • Awake - 0:37
    • REM - 1:49 (28% of sleep time)
    • Light - 3:47 (55% of sleep time)
    • Deep - 1:19 (19% of sleep time)

    • Average HRV - 19ms (max 36ms)
    • Average RHR - 59bpm (min 54bpm)
    • Body Temperature deviation - -0.1°C
    • Respiratory Rate - 12.9 per minute

    • Body Weight - 194.8lbs (7 day rolling average = 195.37lbs)
     
    Last edited: Jan 18, 2022
  8. mickc1965

    mickc1965 Well-Known Member

    Tuesday 18 January 2022

    09:15hrs 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) - 85kgs x 10, 8, 7

    • DB flies (10/25) - 10kgs x 10, 8, 7

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

    • DB Front Raises (15/38) - 5kgs x 15, 13, 10

    • DB Rear Raises (15/38) - 5kgs x 15, 13, 10

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

    • Thigh Abductor (10/25) - 70kgs x 10, 8, 7

    • Plate Loaded Seated Calf Raise (10/25) - 60kgs 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
     
    Last edited: Jan 18, 2022
  9. mickc1965

    mickc1965 Well-Known Member

    Tuesday 18 January 2022

    Calories, macros and activity

    • MyFitnessPal (kcals)- 1,798

    • Protein (g) - 219
    • Carbs (g) - 79
    • Fat (g) - 65

    • Steps - 5,294

    Potential upcoming Sleep Influencing factors

    Negatives

    • None

    Positives

    • Exercise / Workout
    • IF with High protein / lowish carb diet
    • No Alcohol
    • No Caffeine
     
  10. mickc1965

    mickc1965 Well-Known Member

    Wednesday 19 January 2022

    Oura Ring Sleep & HRV Info

    • Readiness Score - 89

    • Sleep Score - 93
    • Sleep - 9:11 (in bed from 21:38 - 07:55)
    • Efficiency - 89%

    • Awake - 1:05
    • REM - 2:39 (29% of sleep time)
    • Light - 4:47 (52% of sleep time)
    • Deep - 1:45 (19% of sleep time)

    • Average HRV - 20ms (max 54ms)
    • Average RHR - 58bpm (min 52bpm)
    • Body Temperature deviation - -0.1°C
    • Respiratory Rate - 13.0 per minute

    • Body Weight - 194.2lbs (7 day rolling average = 194.86lbs)
     
  11. mickc1965

    mickc1965 Well-Known Member

    Wednesday 19 January 2022

    09:15hrs 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) - 62.5kgs x 10, 8, 7

    • Plate Loaded Lat Pulldown (10/25) - 82.5kgs x 10, 8, 7

    • Plate Loaded Low Row (10/25) - 102.5kgs x 10, 8, 7

    • Plate Loaded Shrug Machine (10/25) - 160kgs x 10, 8, 7

    • Standing Leg Curls (10/25) - 16.25kgs x 10, 8, 7

    • Thigh Adductor (10/25) - 70kgs x 10, 8, 7

    • Donkey Calf Raise (10/25) - 60kgs x 10,8, 7

    • DB Curls (15/38) - 10kgs x 15, 13, 10

    • DB Hammer Curls (15/38) - 8kgs x 15, 13, 10
     
  12. mickc1965

    mickc1965 Well-Known Member

    Wednesday 19 January 2022

    Calories, macros and activity

    • MyFitnessPal (kcals)- 1,749

    • Protein (g) - 216
    • Carbs (g) - 75
    • Fat (g) - 64

    • Steps - 3,465

    Potential upcoming Sleep Influencing factors

    Negative effects

    • None

    Positive effects

    • Exercise / Workout
    • IF - 6 hour eating window (12:00 to 18:00)
    • High protein / lowish carb diet
    • No Alcohol
    • No Caffeine
     
  13. mickc1965

    mickc1965 Well-Known Member

    Thursday 20 January 2022

    Oura Ring Sleep & HRV Info

    • Readiness Score - 90

    • Sleep Score - 93
    • Sleep - 6:57 (in bed from 22:12 - 05:33)
    • Efficiency - 95%

    • Awake - 0:24
    • REM - 2:13 (32% of sleep time)
    • Light - 3:43 (54% of sleep time)
    • Deep - 1:00 (14% of sleep time)

    • Average HRV - 23ms (max 40ms)
    • Average RHR - 60bpm (min 56bpm)
    • Body Temperature deviation - -0.1°C
    • Respiratory Rate - 13.0 per minute

    • Body Weight - 193.6lbs (7 day rolling average = 194.46lbs)
     
    Last edited: Jan 20, 2022
  14. mickc1965

    mickc1965 Well-Known Member

    Thursday 20 January 2022

    09:30hrs 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.

    Warm up (shoulder health)

    • DB Lu Raises (10) - 5kgs x 10, 10

    • DB Front Raises (10) - 5kgs x 10, 10

    • DB Rear Raises (10) - 5kgs x 10, 10

    Main Workout

    • Plate Loaded Chest Press (10) - 87.5kgs x 10+2+2+2+2+2

    • DB flies with slight incline (10) - 20kgs x 15+3+3+3+3+3

    • Watson Viking Press (10) - 24kgs x 10+2+2+2+2+2

    • Plate Loaded Leg Extensions (10) - 30kgs x 10+2+2+2+2+2

    • Thigh Abductor (15) - 60kgs x 15+3+3+3+3+3

    • Seated Calf Raise (10) - 70kgs x 10+2+2+2+2+2

    • DB Single Arm OH Tricep Extension (15) - 12.5kgs x 15+3+3+3+3+3

    • DB OH Tricep Extension (15) - 22.5kgs x 15+3+3+3+3+3
     
  15. mickc1965

    mickc1965 Well-Known Member

    Thursday 20 January 2022

    Calories, macros and activity

    • MyFitnessPal (kcals)- 1,834

    • Protein (g) - 224
    • Carbs (g) - 81
    • Fat (g) - 67

    • Steps - 2,930

    Potential upcoming Sleep Influencing factors

    Negative effects

    • Caffeine - ~220mg

    Positive effects

    • Exercise / Workout
    • IF - 5 hour eating window (13:00 to 18:00)
    • High protein / lowish carb diet
    • No Alcohol
     
    Last edited: Jan 21, 2022
  16. mickc1965

    mickc1965 Well-Known Member

    Friday 21 January 2022

    Oura Ring Sleep & HRV Info

    • Readiness Score - 88

    • Sleep Score - 88
    • Sleep - 8:12 (in bed from 21:38 - 06:30)
    • Efficiency - 92%

    • Awake - 0:40
    • REM - 2:42 (33% of sleep time)
    • Light - 5:14 (64% of sleep time)
    • Deep - 0:15 (3% of sleep time)

    15 minutes of deep sleep seems a bit unrealistic

    • Average HRV - 23ms (max 51ms)
    • Average RHR - 57bpm (min 51bpm)
    • Body Temperature deviation - -0.1°C
    • Respiratory Rate - 13.4 per minute

    • Body Weight - 194.0lbs (7 day rolling average = 194.14lbs)
     
    Last edited: Jan 22, 2022
  17. mickc1965

    mickc1965 Well-Known Member

    Friday 21 January 2022 @ 11:15hrs

    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) - 67.5kgs x 10+2+2+2+2+2

    • Plate Loaded Lat Pulldown (10) - 87.5kgs x 10+2+2+2+2+2

    • Plate Loaded Low Row (10) - 107.5kgs x 10+2+2+2+2+2

    • Plate Loaded Shrug Machine (10) - 170kgs x 10+2+2+2+2+2

    • Standing Leg Curls (15) - 12.5kgs x 15+3+3+3+3+3

    • DB Romanian DL (10) - 40kgs x 10+2+2+2+2+2

    • Donkey Calf Raise (15) - 70kgs x 15+3+3+3+3+3

    • DB Curls (15) - 12.5kgs x 15+3+3+3+3+3

    • DB Hammer Curls (15) - 10kgs x 15+3+3+3+3+3
     
  18. mickc1965

    mickc1965 Well-Known Member

    Friday 21 January 2022

    Calories, macros and activity

    • MyFitnessPal (kcals)- 1,951

    • Protein (g) - 213
    • Carbs (g) - 80
    • Fat (g) - 83

    • Steps - 3,163

    Potential upcoming Sleep Influencing factors

    Negative effects

    • Caffeine - 175mg (pre workout) however this was taken at 10:30hrs

    Positive effects

    • Exercise / Workout
    • IF - 5 hour eating window (13:00 to 18:00)
    • High protein / lowish carb diet
    • No Alcohol
     
  19. mickc1965

    mickc1965 Well-Known Member

    Saturday 22 January 2022

    Oura Ring Sleep & HRV Info

    • Readiness Score - 90

    • Sleep Score - 91
    • Sleep - 7:56 (in bed from 21:36 - 06:32)
    • Efficiency - 89%

    • Awake - 0:59
    • REM - 2:37 (33% of sleep time)
    • Light - 3:53 (48% of sleep time)
    • Deep - 1:25 (19% of sleep time)

    • Average HRV - 21ms (max 39ms)
    • Average RHR - 56bpm (min 50bpm)
    • Body Temperature deviation - -0.1°C
    • Respiratory Rate - 13.6 per minute

    • Body Weight - 192.8lbs (7 day rolling average = 193.89lbs)
     
  20. mickc1965

    mickc1965 Well-Known Member

    Saturday 22 January 2022 @ 14:30hrs

    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.

    Warm up (Shoulder health)

    • Lu Raises - 5kgs x 10, 10

    • Front Raises - 5kgs x 10, 10

    • Rear Raises - 5kgs x 10, 10

    Main Workout

    • Plate Loaded Chest Press (10/25) - 87.5kgs x 10, 8, 7

    • DB flies with slight incline (15/38) - 12.5kgs x 15, 13, 10

    • Viking Press (10/25) - 34kgs x 10, 8, 7

    • Plate Loaded Leg Extensions (10/25) - 30kgs x 10, 8, 7

    • Box Front Squats (10/25) - 60kgs x 10, 8, 7

    • Plate Loaded Seated Calf Raise (20/50) - 25kgs x 20, 17, 13

    • DB Single Arm OH Tricep Extension (15/38) - 12.5kgs x 15, 13, 10

    • DB OH Tricep Extension (15/38) - 22.5kgs x 15, 13, 10
     

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