mickc1965 training log

Sunday 13 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) - 1,579

• Protein (g) - 202
• Carbs (g) - 54
• Fat (g) - 58

• Steps - 8,302

Potential quality of sleep influencing factors

Negative effects

• No Exercise / Workout

Positive effects

• 17 hour fast (from yesterday @ 7pm to 12pm)
• 6 hour eating window (12pm to 6pm)
• High protein / lowish carb diet
• No Alcohol
• No Caffeine
 
Monday 14 February 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 92

• Sleep Score • 92
• Sleep • 7:37 (in bed from 21:33 - 05:55)
• Efficiency • 91%

• Awake • 0:44
• REM • 2:03 (27% of sleep time)
• Light • 3:24 (45% of sleep time)
• Deep • 2:10 (28% of sleep time)

• Average HRV • 23ms (max 39ms)
• Average RHR • 58bpm (min 53bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 12.9 per minute

Oura app advised an active life and to be mindful of recovery

HRV4Training app (data is from the Oura ring)

• HRV score • 6.9
• HRV Baseline • 7.9
• HRV Range • 6.7 - 7.1

HRV4Training app advised proceed as planned

• Body Weight • 189.0lbs
• 7 day rolling average • 189.17lbs

NO TRAINING AS 12 HOUR DAY SHIFT
 
Monday 14 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) •

• Protein (g) •
• Carbs (g) •
• Fat (g) •

Ate a load of crap today and didn’t count the calories

8 hour feeding window (12pm & 8pm) that was preceded by a 18 hour fast

• Steps • 7,817

Potential quality of sleep influencing factors

Negative effects

• No Exercise / Workout
• Poor Diet
• Ate late / within 3 hours of bedtime

Positive effects

• 18 hour fast
• No Alcohol
• No Caffeine
 
Last edited:
Tuesday 15 February 2022

Oura Ring Sleep & HRV Info

• Sleep Score • 86
• Sleep • 6:30 (in bed from 21:50 - 04:42)
• Efficiency • 95%

• Awake • 0:21
• REM • 1:27 (22% of sleep time)
• Light • 3:17 (51% of sleep time)
• Deep • 1:45 (27% of sleep time)

• Average HRV • 20ms (max 36ms)
• Average RHR • 62bpm (min 55bpm)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 13.0 per minute

• Readiness Score • 81

Oura app advised that resting heart rate lowered late last night (not surprised as ate crap yesterday plus ate late meal for Valentines Day meal) but overall readiness is still good.



HRV4Training app (data is from the Oura ring)

• HRV score • 6.8
• HRV Baseline • 7.0
• HRV Range • 6.7 - 7.1

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

• Body Weight • 190.6lbs [emoji3595]
• 7 day rolling average • 189.03lbs [emoji3596]



NO TRAINING AS 12 HOUR DAY SHIFT
 
Last edited:
Tuesday 15 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,857

• Protein (g) • 289
• Carbs (g) • 77
• Fat (g) • 37

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

• Steps • 7,373


Potential quality of sleep influencing factors


Negative effects

• No Exercise / Workout


Positive effects

• 18 hour fast (from yesterday @ 6pm to 12pm)
• 6 hour eating window
• High protein / lowish carb diet
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
 
Last edited:
Wednesday 16 February 2022


Oura Ring Sleep & HRV Info

• Sleep Score • 91 (Optimal)
• Sleep • 7:17 (in bed from 22:00 - 05:47)
• Efficiency • 93%

• Awake • 0:30
• REM • 2:04 (28% of sleep time)
• Light • 3:25 (47% of sleep time)
• Deep • 1:48 (25% of sleep time)

• Average HRV • 24ms (max 52ms)
• Average RHR • 59bpm (min 53bpm)
• Body Temperature deviation • -0.2°C
• Respiratory Rate • 12.5 per minute

• Readiness Score • 85 (Optimal)

Oura app advised that readiness is high and activity goal is set high, could be a good day to challenge myself.


HRV4Training app (data is from the Oura ring)

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

HRV4Training app advised HRV is within range and to proceed as planned


• Body Weight • 189.6lbs [emoji3596]
• 7 day rolling average • 189.09lbs [emoji3595]
 
Last edited:
Wednesday 16 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

Sticking with same weight for a while as tend to cut some reps a bit short of where they should be, particularly in the 2nd and 3rd sets

• Plate Loaded Lat Pulldown (10/25) - 92.5kgs x 10, 8, 7

• Plate Loaded Low Row (10/25) - 112.5kgs x 10, 8, 7

• Plate Loaded Shrug Machine (20/50) - 130kgs 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

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

• Donkey Calf Raise (20/50) - 50kgs x 20, 16, 14
 
Last edited:
Wednesday 16 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,545

• Protein (g) • 181
• Carbs (g) • 80
• Fat (g) • 54

6 hour feeding window (12pm & 6pm) that was preceded by a 18 hour fast (did have bcaas and preworkout drink at the 14 hour mark)

• Steps • 3,535
 
Wednesday 16 February 2022

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 175mg preworkout drink @ 8:45am, however this shouldn’t affect sleep

Positive effects

• Workout
• 18 hour fast
• 6 hour eating window
• High protein / lowish carb diet
• No Alcohol
• Low Caffeine (see negative)
• 1000mg Magnesium Glycinate
 
Thursday 17 February 2022

Oura Ring Sleep & HRV Info

• Sleep Score • 90 (Optimal)
• Sleep • 7:32 (in bed from 21:22 - 05:37)
• Efficiency • 91%

• Awake • 0:43
• REM • 2:08 (28% of sleep time)
• Light • 3:47 (50% of sleep time)
• Deep • 1:36 (22% of sleep time)

• Average HRV • 26ms (max 44ms)
• Average RHR • 57bpm (min 52bpm)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 13.1 per minute

• Readiness Score • 83 (Good)

Oura app advised keep it balanced, apparently I was very active yesterday and have recovered nicely. If I feel tired then I should switch to lighter activities.



HRV4Training app (data is from the Oura ring)

• HRV score • 7.1 [emoji3595]
• HRV Baseline • 7.0
• HRV Range • 6.7 - 7.1

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



• Body Weight • 188.8lbs [emoji3596]
• 7 day rolling average • 189.2lbs [emoji3595]
 
Last edited:
Thursday 17 February 2022 @ 9:30am

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 for shoulder health (2 x 10 reps)

• Lu Raises (10) - 5kgs x 10, 10

• Front Raises (10) - 5kgs x 10, 10

• Rear Raises (10) - 5kgs x 10, 10

Main Workout (Myo)

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

• Plate Loaded Chest Press (10) - 95kgs x 10+2+2+2+2+1+1

• Watson Viking Press (10) - 50kgs 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) - 30kgs x 15+3+3+3+3+3

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

• 45° Plate Loaded Low Feet Leg Press (10) - 150kgs x 10+2+2+2+2+2

• Seated Calf Raise (20) - 40kgs x 20+4+4+4+4+4
 
Thursday 17 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,609

• Protein (g) • 162
• Carbs (g) • 87
• Fat (g) • 56

6 hour feeding window (1pm & 7pm) that was preceded by a 19 hour fast (did have bcaas and preworkout drink at the 15 hour mark)

• Steps • 4,824
 
Thursday 17 February 2022

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 175mg preworkout drink @ 9am

Positive effects

• Workout
• 19 hour fast (BCAAs and Preworkout drink at 15 hour mark)
• 6 hour eating window
• High protein / lowish carb diet
• No Alcohol
• Low Caffeine
• 1000mg Magnesium Glycinate
 
Last edited:
Friday 18 February 2022

Oura Ring Sleep & HRV Info

• Sleep Score • 90 (Optimal)
• Sleep • 6:58 (in bed from 22:00 - 05:34)
• Efficiency • 92%

• Awake • 0:36
• REM • 2:01 (29% of sleep time)
• Light • 4:00 (58% of sleep time)
• Deep • 0:56 (13% of sleep time)

• Average HRV • 23ms (max 45ms)
• Average RHR • 58bpm (min 54bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 13.2 per minute

• Readiness Score • 83 (Good)

Oura app advised that I have been plenty of sleep recently blah blah blah, good day ahead apparently



HRV4Training app (data is from the Oura ring)

• HRV score • 6.9
• HRV Baseline • 7.0
• HRV Range • 6.7 - 7.1

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



• Body Weight • 188.2lbs [emoji3596]
• 7 day rolling average • 189.17lbs [emoji3596]
 
Last edited:
Friday 18 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) - 70kgs x 10+2+2+2+2+2

Sticking with same weight for a while as tend to cut some reps a bit short of where they should

• Plate Loaded Lat Pulldown (10) - 97.5kgs x 10+2+2+2+2+2

• Plate Loaded Low Row (10) - 117.5kgs 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) - 160kgs x 10+2+2+2+2+2

• Donkey Calf Raise (15) - 60kgs x 20+4+4+4+4+4
 
Friday 18 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) •

• Protein (g) •
• Carbs (g) •
• Fat (g) •

Not counted calories as binged today

6 hour feeding window (13:00 & 19:00) that was preceded by a 19 hour fast (did have bcaas and preworkout drink at the 14.5 hour mark)

• Steps • 2,227

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Caffeine - 175mg preworkout drink

Might have to drop the preworkout drink as nosebleeds have returned, blood pressure is still in the normal range, previously dropped caffeine when blood pressure rose to 170/104 which did bring pressure back down to the 120/80 area

Positive effects

• Workout
• 19 hour fast
• 1000mg Magnesium Glycinate
 
Saturday 19 February 2022

Oura Ring Sleep & HRV Info

• Sleep Score • 88 (Optimal)
• Sleep • 6:44 (in bed from 22:38 - 06:02)
• Efficiency • 91%

• Awake • 0:40
• REM • 2:24 (36% of sleep time)
• Light • 3:17 (49% of sleep time)
• Deep • 1:02 (15% of sleep time)

• Average HRV • 29ms (max 99ms)
• Average RHR • 64bpm (min 57bpm)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 14.4 per minute

• Readiness Score • 76 (Good)

Oura app advised that yesterdays activities are challenging readiness but can boost future performance. To build my capacity I should make the most of my next workout I should try and and focus on recovery today.



HRV4Training app (data is from the Oura ring)

• HRV score • 7.2
• HRV Baseline • 7.0
• HRV Range • 6.7 - 7.1

HRV4Training app advised that HRV is above normal and to proceed as planned



• Body Weight • 191.6lbs [emoji3595]
• 7 day rolling average • 189.57lbs [emoji3595]

2.6lbs increase in a day due to a lot of carbs yesterday
 
As nosebleeds have started again I will drop caffeine as this seemed to have worked back in October / November last year.

Took my blood pressure last night while nosebleed was occurring and it was slightly over 120/80 and this morning it was 113/79 so don’t believe that blood pressure is the cause of the nosebleeds, hence dropping the caffeine.
 
Decided to move shrugs from pull day into push day to pair with shoulder workout and this allows for another horizontal pulling exercise for back, also going to drop dumbbell flies and add incline press to todays push day to see how right shoulder holds up, will be starting quite light and increase weight slowly
 
Saturday 19 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

• Watson Plate Loaded Chest Press (10/25) - 92.5kgs x 10, 8, 7

• BB Incline Press (10/25) - 60kgs x 10, 8, 7

• Watson Viking Press (10/25) - 45kgs x 10, 8, 7

• Watson Plate Loaded Shrug Machine (20/50) - 130kgs x 20, 16, 14

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

• DB OH Tricep Extension (15/38) - 27.5kgs x 15, 13, 10

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

• Watson 45° Plate Loaded Low & Narrow Feet Leg Press (10/25) - 150kgs x 10, 8, 7

• Watson Plate Loaded Seated Calf Raise (20/50) - 40kgs x 20, 17, 13
 
Last edited:
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