Monday 24 January 2022 Oura Ring Sleep & HRV Info • Readiness Score - 96 • Sleep Score - 91 • Sleep - 8:11 (in bed from 21:56 - 06:32) • Efficiency - 95% • Awake - 0:25 • REM - 2:12 (27% of sleep time) • Light - 5:17 (65% of sleep time) • Deep - 0:41 (8% of sleep time) • Average HRV - 20ms (max 40ms) • Average RHR - 62bpm (min 57bpm) • Body Temperature deviation - -0.1°C • Respiratory Rate - 13.2 per minute • Body Weight - 195.2lbs (7 day rolling average = 194.26lbs) Bit of a bad Sunday foodwise plus a few bevvies on Saturday night
Monday 24 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) - 65kgs x 10, 8, 7 • Plate Loaded Lat Pulldown (10/25) - 85kgs x 10, 8, 7 • Plate Loaded Low Row (10/25) - 105kgs x 10, 8, 7 • Plate Loaded Shrug Machine (10/25) - 170kgs x 10, 8, 7 • Standing Leg Curls (10/25) - 17.5kgs x 10, 8, 7 • SLDL (10/25) - 60kgs x 10, 8, 7 • Donkey Calf Raise (10/25) - 70kgs x 10,8, 7 • DB Curls (15/38) - 10kgs x 15, 13, 10 • DB Hammer Curls (15/38) - 8kgs x 15, 13, 10
Monday 24 January 2022 Calories, macros and activity • MyFitnessPal (kcals)- binged on chocolate late this evening and didn’t record how much I ate • Protein (g) - • Carbs (g) - • Fat (g) - • Steps - 2,645 Potential upcoming Sleep Influencing factors Negatives • Caffeine - 175mg pre workout drink • Binge eating Positives • Workout • IF - 7 hour eating window (13:00 to 20:00) • No Alcohol
Tuesday 25 January 2022 Oura Ring Sleep & HRV Info • Readiness Score - 86 • Sleep Score - 89 • Sleep - 8:18 (in bed from 22:15 - 08:04) • Efficiency - 85% • Awake - 1:30 • REM - 1:56 (23% of sleep time) • Light - 5:03 (61% of sleep time) • Deep - 1:19 (16% of sleep time) • Average HRV - 22ms (max 41ms) • Average RHR - 55bpm (min 63bpm) • Body Temperature deviation - 0.0°C • Respiratory Rate - 13.2 per minute
Tuesday 25 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. The raises below are a warm up for shoulder health • Lu Raises (10) - 5kgs x 10, 10 • Front Raises (10) - 5kgs x 10, 10 • Rear Raises (10) - 5kgs x 10, 10 Main Workout • Plate Loaded Chest Press (10) - 90kgs x 10+2+2+2+2+1+1 • DB flies with slight incline (15) - 20kgs x 15+3+3+3+3+3 • Watson Viking Press (10) - 40kgs 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 • Plate Loaded Leg Extensions (15) - 30kgs x 15+3+3+3+3+3 • Box Front Squats (10) - 60kgs x 10+2+2+2+2+2 • Seated Calf Raise (20) - 25kgs x 20+4+4+4+4+4
Tuesday 25 January 2022 Calories, macros and activity • MyFitnessPal (kcals)- 2004 • Protein (g) - 224 • Carbs (g) - 100 • Fat (g) - 58 • Steps - Potential upcoming Sleep Influencing factors Negative effects • Ate later (within 3 hours of bedtime) • Caffeine - approx 285mg (175mg pre workout drink) Positive effects • Workout • IF - 6 hour eating window (13:30 to 19:30) • High protein / lowish carb diet • No Alcohol
Wednesday 26 January 2022 Oura Ring Sleep & HRV Info • Readiness Score - 93 • Sleep Score - 93 • Sleep - 8:03 (in bed from 22:28 - 07:28) • Efficiency - 90% • Awake - 0:55 • REM - 2:15 (28% of sleep time) • Light - 4:12 (52% of sleep time) • Deep - 1:36 (20% of sleep time) • Average HRV - 25ms (max 40ms) • Average RHR - 60bpm (min 55bpm) • Body Temperature deviation - +0.2°C • Respiratory Rate - 13.4 per minute
Wednesday 26 January 2022 @ 09:15hrs 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) - 70kgs x 10+2+2+2+2+2 • Plate Loaded Lat Pulldown (10) - 90kgs x 10+2+2+2+2+2 • Plate Loaded Low Row (10) - 110kgs x 10+2+2+2+2+2 • Plate Loaded Shrug Machine (10) - 175kgs x 10+2+2+2+2+2 • Standing Leg Curls (15) - 12.5kgs x 15+3+3+3+3+3 • SLDL (10) - 60kgs x 10+2+2+2+2+2 • Donkey Calf Raise (15) - 50kgs x 20+4+4+4+4+4 • DB Curls (15) - 12.5kgs x 15+3+3+3+3+3 • DB Hammer Curls (15) - 10kgs x 15+3+3+3+3+3
Wednesday 26 January 2022 Calories, macros and activity • MyFitnessPal (kcals)- 1838 • Protein (g) - 220 • Carbs (g) - 82 • Fat (g) - 65 • Steps - 2573 Potential upcoming Sleep Influencing factors Negative effects • Caffeine - 175mg (pre workout drink) Positive effects • Workout • IF - 6 hour eating window (12:00 to 18:00) • High protein / lowish carb diet • No Alcohol
Thursday 27 January 2022 Oura Ring Sleep & HRV Info • Readiness Score - 92 • Sleep Score - 93 • Sleep - 8:11 (in bed from 21:08 - 05:46) • Efficiency - 95% • Awake - 0:26 • REM - 2:56 (36% of sleep time) • Light - 4:05 (50% of sleep time) • Deep - 1:10 (14% of sleep time) • Average HRV - 22ms (max 37ms) • Average RHR - 58bpm (min 52bpm) • Body Temperature deviation - -0.2°C • Respiratory Rate - 13.1 per minute • Body Weight - 195.0lbs NO TRAINING TODAY AS 12 SHIFT Calories, macros and activity • MyFitnessPal (kcals)- 1,986 • Protein (g) - 261 • Carbs (g) - 94 • Fat (g) - 60 • Steps - 5,416 Potential upcoming Sleep Influencing factors Negative effects • No Exercise / Workout Positive effects • IF - 8 hour eating window (10:00 to 18:00) • High protein / lowish carb diet • No Alcohol • No Caffeine
Friday 28 January 2022 Oura Ring Sleep & HRV Info • Readiness Score - 97 • Sleep Score - 92 • Sleep - 8:13 (in bed from 20:55 - 06:00) • Efficiency - 91% • Awake - 0:51 • REM - 2:21 (29% of sleep time) • Light - 4:45 (58% of sleep time) • Deep - 1:07 (13% of sleep time) • Average HRV - 20ms (max 33ms) • Average RHR - 60bpm (min 55bpm) • Body Temperature deviation - -0.2°C • Respiratory Rate - 13.0 per minute • Body Weight - 195.2lbs NO TRAINING TODAY AS 12 SHIFT Calories, macros and activity • MyFitnessPal (kcals)- 1,696 • Protein (g) - 211 • Carbs (g) - 76 • Fat (g) - 59 • Steps - 10,899 Potential upcoming Sleep Influencing factors Negative effects • No Exercise / Workout Positive effects • IF - 8 hour eating window (10:00 to 18:00) • High protein / lowish carb diet • No Alcohol • No Caffeine
Saturday 29 January 2022 Oura Ring Sleep & HRV Info • Readiness Score - 93 • Sleep Score - 95 • Sleep - 7:30 (in bed from 21:36 - 05:46) • Efficiency - 92% • Awake - 0:40 • REM - 2:28 (33% of sleep time) • Light - 3:44 (50% of sleep time) • Deep - 1:17 (17% of sleep time) • Average HRV - 15ms (max 28ms) • Average RHR - 64bpm (min 59bpm) • Body Temperature deviation - 0.0°C • Respiratory Rate - 12.8 per minute • Body Weight - 184.0lbs NO TRAINING TODAY AS 12 SHIFT Calories, macros and activity • MyFitnessPal (kcals)- 1,746 • Protein (g) - 216 • Carbs (g) - 75 • Fat (g) - 64 • Steps - 4,736 Potential upcoming Sleep Influencing factors Negative effects • No Exercise / Workout Positive effects • IF - 8 hour eating window (10:00 to 18:00) • High protein / lowish carb diet • No Alcohol • No Caffeine
Sunday 30 January 2022 Oura Ring Sleep & HRV Info • Readiness Score - 96 • Sleep Score - 92 • Sleep - 7:48 (in bed from 21:12 - 06:00) • Efficiency - 89% • Awake - 0:59 • REM - 2:02 (26% of sleep time) • Light - 4:13 (54% of sleep time) • Deep - 1:33 (20% of sleep time) • Average HRV - 21ms (max 35ms) • Average RHR - 60bpm (min 57bpm) • Body Temperature deviation - -0.1°C • Respiratory Rate - 12.5 per minute • Body Weight - 193.0lbs NO TRAINING TODAY AS 12 SHIFT Calories, macros and activity • MyFitnessPal (kcals)- 1,774 • Protein (g) - 216 • Carbs (g) - 79 • Fat (g) - 65 • Steps - 5,710 Potential upcoming quality of sleep Influencing factors Negative effects • No Exercise / Workout Positive effects • IF - 8 hour eating window (10:00 to 18:00) • High protein / lowish carb diet • No Alcohol • No Caffeine
Monday 31 January 2022 Oura Ring Sleep & HRV Info • Readiness Score - 95 • Sleep Score - 93 • Sleep - 8:27 (in bed from 21:14 - 07:33) • Efficiency - 82% • Awake - 1:52 • REM - 2:39 (31% of sleep time) • Light - 4:05 (49% of sleep time) • Deep - 1:41 (20% of sleep time) • Average HRV - 20ms (max 38ms) • Average RHR - 60bpm (min 53bpm) • Body Temperature deviation - -0.1°C • Respiratory Rate - 12.6 per minute • Body Weight - 192.0lbs (7 day rolling average = 194.17lbs)
Monday 31 January 2022 @ 10:15am 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) - 90kgs x 10, 8, 7 • DB flies with slight incline (15/38) - 15kgs x 15, 13, 10 • Viking Press (10/25) - 37.5kgs x 10, 8, 7 • Plate Loaded Leg Extensions (10/25) - 30kgs x 15, 13, 10 • Box Front Squats (15/38) - 62.5kgs x 10, 8, 7 • Plate Loaded Seated Calf Raise (20/50) - 30kgs x 20, 17, 13 • DB Single Arm OH Tricep Extension (15/38) - 12.5kgs x 15, 13, 10 • DB OH Tricep Extension (15/38) - 25kgs x 15, 13, 8+2
Monday 31 January 2022 - Tuesday 01 February 2022 (Night Shift) Calories, macros and activity • MyFitnessPal (kcals)- 1,808 • Protein (g) - 225 • Carbs (g) - 71 • Fat (g) - 65 • Steps - 6,012 Todays feeding window was between 9pm to 5am that was preceded by a 27 hour fast
Tuesday 01 February 2022 (following a night shift) Potential quality of sleep influencing factors Negative effects • Night shift (7pm - 7am) • Caffeine - 175mg (pre workout drink) albeit 22 hours before bedtime Positive effects • Workout • 27 hour fast (30th @ 6pm to 31st @ 9pm) • 8 hour eating window (9pm to 5am) • High protein / lowish carb diet • No Alcohol
Tuesday 01 February 2022 Oura Ring Sleep & HRV Info • Readiness Score - 47 • Sleep Score - 55 • Sleep - 3:40 (in bed from 08:02 - 11:56) • Efficiency - 94% • Awake - 0:14 • REM - 0:37 (17% of sleep time) • Light - 1:53 (51% of sleep time) • Deep - 1:09 (32% of sleep time) • Average HRV - 14ms (max 25ms) • Average RHR - 69bpm (min 65bpm) • Body Temperature deviation - +0.5°C • Respiratory Rate - 12.6 per minute • Body Weight - 192.0lbs (7 day rolling average = 193.77lbs)
Tuesday 01 February 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) - 67.5kgs x 10, 8, 7 • Plate Loaded Lat Pulldown (10/25) - 87.5kgs x 10, 8, 7 • Plate Loaded Low Row (10/25) - 107.5kgs x 10, 8, 7 • Plate Loaded Shrug Machine (20/50) - 120kgs x 20, 16, 14 • Standing Leg Curls (10/25) - 18.75kgs x 10, 8, 7 • SLDL (10/25) - 62.5kgs x 10, 8, 7 • Donkey Calf Raise (20/50) - 50kgs x 20, 16, 14 • DB Curls (15/38) - 10kgs x 15, 13, 10 • DB Hammer Curls (15/38) - 10kgs x 15, 13, 10
Tuesday 01 February 2022 - Wednesday 02 February 2022 (Night shift) Calories, macros and activity • MyFitnessPal (kcals)- 1,844 • Protein (g) - 226 • Carbs (g) - 81 • Fat (g) - 64 • Steps - 18,681 Todays feeding window was between 8pm & 4am that was preceded by a 15 hour fast
