mickc1965 training log

Tuesday 08 February 2022

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• No Exercise / Workout

Positive effects

• 17 hour fast (from 2:30am to 7:30pm)
• 5 hour feeding window (7:30pm to 12:30am) as last night shift so need to get back into normal life / feeding habits
• High protein / lowish carb diet
• No Alcohol
• No Caffeine
 
Tuesday 08 February 2022

Oura Ring Sleep & HRV Info

• Readiness Score - 67

• Sleep Score - 63
• Sleep - 4:20 (in bed from 07:20 - 11:50)
• Efficiency - 96%

• Awake - 0:10
• REM - 1:12 (28% of sleep time)
• Light - 1:25 (33% of sleep time)
• Deep - 1:42 (39% of sleep time)

• Average HRV - 23ms (max 36ms)
• Average RHR - 59bpm (min 55bpm)
• Body Temperature deviation - -0.3°C
• Respiratory Rate - 12.9 per minute

HRV4Training app (data is from the Oura ring) - HRV score is 6.9 (current baseline is 6.9 and range is 6.6-6.9)

Oura advised to reduce activity and HRV4Training advised to proceed as planned

• Body Weight - 191.0lbs (7 day rolling average = 191.34lbs)
 
Tuesday 08 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) - 70kgs x 10, 8, 7

• Plate Loaded Lat Pulldown (10/25) - 90kgs x 10, 8, 7

• Plate Loaded Low Row (10/25) - 110kgs x 10, 8, 7

• Plate Loaded Shrug Machine (20/50) - 125kgs x 20, 16, 14

• DB Curls (15/38) - 12.5kgs x 15, 13, 10

• DB Hammer Curls (15/38) - 12.5kgs x 15, 13, 8+2

• Standing Leg Curls (15/38) - 12.5kgs x 15, 13, 10

• SLDL (10/25) - 62.5kgs x 10, 8, 7

• Donkey Calf Raise (20/50) - 50kgs x 20, 16, 14
 
Tuesday 08 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) - 1,754

• Protein (g) - 222
• Carbs (g) - 67
• Fat (g) - 61

3.5 hour feeding window (3:30pm & 7:00pm) that was preceded by a 15 hour fast

• Steps - 10,987
 
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Tuesday 08 February 2022

Potential quality of sleep influencing factors

Negative effects

• Ate late / within 3 hours of bedtime
• Caffeine - 175mg pre workout drink @ 2pm

Positive effects

• Workout
• 15 hour fast (12:30am to 3:30pm)
• 3.5 hour eating window (3:30pm to 7:00pm)
• High protein / lowish carb diet
• No Alcohol
 
Wednesday 09 February 2022

Oura Ring Sleep & HRV Info

• Readiness Score - 82

• Sleep Score - 92
• Sleep - 9:08 (in bed from 22:07 - 07:55)
• Efficiency - 85%

• Awake - 1:39
• REM - 2:40 (29% of sleep time)
• Light - 4:34 (50% of sleep time)
• Deep - 1:54 (21% of sleep time)

• Average HRV - 31ms (max 117ms)
• Average RHR - 57bpm (min 54bpm)
• Body Temperature deviation - -0.2°C
• Respiratory Rate - 14.9 per minute

HRV4Training app (data is from the Oura ring) - HRV score is 7.3 (current baseline is 6.9 and range is 6.6-7.1)

Oura app advised HRV is at optimal balance and appear to have recovered and the HRV4Training app advised HRV is above normal and to proceed as planned

• Body Weight - 189.2lbs (7 day rolling average = 190.94lbs)
 
Wednesday 09 February 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

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

• Plate Loaded Chest Press (10) - 92.5kgs x 10+2+2+2+2+2

• Watson Viking Press (10) - 47.5kgs x 10+2+2+2+2+2

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

• DB OH Tricep Extension (15) - 27.5kgs x 15+3+3+3+3+3

• Plate Loaded Leg Extensions (15) - 35kgs x 15+3+3+3+3+3

• 45° Plate Loaded Leg Press (10) - 140kgs x 10+2+2+2+2+2

• Seated Calf Raise (20) - 35kgs x 20+4+4+4+4+4
 
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Wednesday 09 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) - 1,775

• Protein (g) - 199
• Carbs (g) - 91
• Fat (g) - 64

5 hour feeding window (1pm & 6pm) that was preceded by an 18 hour fast

• Steps - 2,686
 
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Wednesday 09 February 2022

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 175mg pre workout drink @ 9:30am, probably out of system by bedtime but noted it anyway

Positive effects

• Workout
• 18 hour fast (from yesterday @ 7pm to 1pm)
• 5 hour eating window (1pm to 6pm)
• High protein / lowish carb diet
• No Alcohol
• No Caffeine
 
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Thursday 10 February 2022

Oura Ring Sleep & HRV Info

• Readiness Score - 82

• Sleep Score - 93
• Sleep - 8:26 (in bed from 21:48 - 07:19)
• Efficiency - 89%

• Awake - 1:05
• REM - 2:23 (28% of sleep time)
• Light - 4:51 (58% of sleep time)
• Deep - 1:11 (14% of sleep time)

• Average HRV - 24ms (max 40ms)
• Average RHR - 57bpm (min 52bpm)
• Body Temperature deviation - +0.3°C
• Respiratory Rate - 13.2 per minute

HRV4Training app (data is from the Oura ring) - HRV score is 7.0 (current baseline is 7.0 and range is 6.6-7.1)

Oura app advised readiness is at a good level and to listen to my body and to do what feels good and the HRV4Training app advised to proceed as planned

• Body Weight - 188.6lbs (7 day rolling average = 190.6lbs)
 
Thursday 10 February 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) - 75kgs x 10+2+2+2+2+2

• Plate Loaded Lat Pulldown (10) - 95kgs x 10+2+2+2+2+2

• Plate Loaded Low Row (10) - 115kgs x 10+2+2+2+2+2

• Plate Loaded Shrug Machine (10) - 130kgs x 20+4+4+4+4+4

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

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

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

• 45° Plate Loaded High Feet Leg Press (10) - 140kgs x 10+2+2+2+2+2

• Donkey Calf Raise (15) - 60kgs x 20+4+4+4+4+4
 
Thursday 10 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) - 1,711

• Protein (g) - 216
• Carbs (g) - 62
• Fat (g) - 63

6 hour feeding window (12pm & 6pm) that was preceded by a 18 hour fast

• Steps - 4,818
 
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Thursday 10 February 2022

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 175mg preworkout drink @ 9am

Positive effects

• Workout
• 18 hour fast (from yesterday @ 6pm to 12pm)
• 6 hour eating window (12pm to 6pm)
• High protein / lowish carb diet
• No Alcohol
• Low Caffeine intake
 
Friday 11 February 2022

Oura Ring Sleep & HRV Info

• Readiness Score - 76

• Sleep Score - 80
• Sleep - 6:10 (in bed from 22:28 - 05:58)
• Efficiency - 82%

• Awake - 1:20
• REM - 1:23 (22% of sleep time)
• Light - 3:04 (50% of sleep time)
• Deep - 1:42 (28% of sleep time)

• Average HRV - 25ms (max 44ms)
• Average RHR - 58bpm (min 54bpm)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 12.9 per minute

Oura app advised that yesterdays activities reduced my readiness score but I still recovered nicely and to listen to my body and to do what feels good

HRV4Training app (data is from the Oura ring)

• HRV - 7.0
• Baseline - 7.0
• Range -6.7-7.1

HRV4Training app advised that HRV trend is trending upwards and to proceed as planned.

• Body Weight - 188.4lbs
• 7 day rolling average - 190.23lbs
 
Friday 11 February 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.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10, 10

• Front Raises - 5kgs x 10, 10

• Rear Raises - 5kgs x 10, 10

Main Workout

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

• Plate Loaded Chest Press (10/25) - 92.5kgs x 10, 7, 5+3

• Viking Press (10/25) - 42.5kgs x 10, 8, 7

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

• DB OH Tricep Extension (15/38) - 27.5kgs x 15, 13, 7+3

• Plate Loaded Leg Extensions (15/38) - 35kgs x 15, 13, 10

• 45° Plate Loaded Low Feet Leg Press (10/25) - 140kgs x 10, 8, 7

• Plate Loaded Seated Calf Raise (20/50) - 35kgs x 20, 17, 13
 
Friday 11 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) - 1,746

• Protein (g) - 210
• Carbs (g) - 75
• Fat (g) - 60

6 hour feeding window (12pm & 6pm) that was preceded by a 18 hour fast

• Steps - 4,664
 
Friday 11 February 2022

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 175mg preworkout drink @ 8:45am

Positive effects

• Workout
• 18 hour fast (from yesterday @ 6pm to 12pm)
• 6 hour eating window (12pm to 6pm)
• High protein / lowish carb diet
• No Alcohol
• Low Caffeine (over 12 hrs before bed)
 
Saturday 12 February 2022

Oura Ring Sleep & HRV Info

• Readiness Score - 80

• Sleep Score - 90
• Sleep - 7:05 (in bed from 21:27 - 05:29)
• Efficiency - 88%

• Awake - 0:57
• REM - 1:36 (23% of sleep time)
• Light - 3:04 (43% of sleep time)
• Deep - 2:24 (34% of sleep time)

• Average HRV - 26ms (max 44ms)
• Average RHR - 57bpm (min 53bpm)
• Body Temperature deviation - 0.0°C
• Respiratory Rate - 13.0 per minute

Oura app advised I have recovered nicely and let my body be my guide

HRV4Training app (data is from the Oura ring)

• HRV score - 7.1
• Baseline - 7.0
• Range - 6.7 - 7.1

HRV4Training app advised HRV is in normal range and to proceed as planned

• Body Weight & 5:45am - 188.4lbs
• 7 day rolling average = 189.91lbs

No training today as 12 hour shift
 
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Saturday 12 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) - 1,637

• Protein (g) - 208
• Carbs (g) - 56
• Fat (g) - 61

• Steps - 7,020

Potential quality of sleep influencing factors

Negative effects

• No Exercise / Workout

Positive effects

• 18 hour fast (from yesterday @ 6pm to 12pm)
• 7 hour eating window (12pm to 7pm)
• High protein / lowish carb diet
• No Alcohol
• No Caffeine
 
Sunday 13 February 2022

Oura Ring Sleep & HRV Info

• Readiness Score - 87

• Sleep Score - 86
• Sleep - 6:35 (in bed from 22:16 - 05:30)
• Efficiency - 91%

• Awake - 0:38
• REM - 1:37 (25% of sleep time)
• Light - 3:10 (48% of sleep time)
• Deep - 1:47 (27% of sleep time)

• Average HRV - 26ms (max 42ms)
• Average RHR - 55bpm (min 51bpm)
• Body Temperature deviation - -0.4°C
• Respiratory Rate - 13.1 per minute

Oura app advised that break helps your focus and readiness is optimal.

HRV4Training app (data is from the Oura ring)

• HRV score - 7.1
• Baseline - 7.0
• Range - 6.7 - 7.1

HRV4Training app advised HRV is in normal range and to proceed as planned

• Body Weight - 188.2lbs
• 7 day rolling average = 189.46lbs

NO TRAINING AS 12 HOUR DAY SHIFT
 
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