mickc1965 training log

Saturday 19 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,815

• Protein (g) • 185
• Carbs (g) • 131
• Fat (g) • 58

8 hour feeding window (9am & 5pm) that was preceded by a 14 hour fast - used 40g of dextrose at 9am for workout so fast was broken then even though first meal was at 1pm

• Steps • 3,194
 
Last edited:
Saturday 19 February 2022

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Workout
• 14 hour fast
• 8 hour eating window
• High protein / moderate carb diet
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
 
Sunday 20 February 2022

Oura Ring Sleep & HRV Info

• Sleep Score • 92 (Optimal)
• Sleep • 8:00 (in bed from 21:02 - 06:06)
• Efficiency • 88%

• Awake • 1:04
• REM • 2:53 (36% of sleep time)
• Light • 3:37 (45% of sleep time)
• Deep • 1:30 (19% of sleep time)

• Average HRV • 26ms (max 43ms)
• Average RHR • 58bpm (min 55bpm)
• Body Temperature deviation • 0.0°C
• Respiratory Rate • 13.2 per minute

• Readiness Score • 84 (Good)

Oura app advised that sleep balance is optimised blah blah blah


HRV4Training app (data is from the Oura ring)

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

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


• Body Weight • 188.8lbs [emoji3596]
• 7 day rolling average • 189.51lbs [emoji3596]
 
Last edited:
Sunday 20 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.

• Watson 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

• Watson Plate Loaded Lat Pulldown (10/25) - 95kgs x 10, 8, 7

• Watson Plate Loaded T Bar Row (10/25) - 60kgs x 10, 8, 7

First time on this machine so will stick with this load for a few sessions before increasing load

• Watson Plate Loaded Low Row (10/25) - 115kgs x 10, 8, 7

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

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

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

• Watson 45° Plate Loaded High & Wide Feet Leg Press (10/25) - 160kgs x 10, 8, 7

• Watson Donkey Calf Raise (20/50) - 52.5kgs x 20, 17, 13


2 days off now as working tonight and Monday night, should be back to training on Wednesday
 
Last edited:
Sunday 20 February 2022 - Monday 21 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 2,510

• Protein (g) • 147
• Carbs (g) • 224
• Fat (g) • 113

6 hour feeding window (7pm & 1am) that was preceded by a 26 hour fast

• Steps • 2,201
 
Monday 21 February 2022 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)

Positive effects

• 26 hour fast (from Saturday @ 5:00pm to Sunday @ 7:00pm)
• 6 hour eating window (19:00 to 01:00)
• No Alcohol
• No Caffeine
• Moderate protein / highish carb diet
• 1000mg Magnesium Glycinate
 
Monday 21 February 2022 (following a night shift)

Oura Ring Sleep & HRV Info

• Readiness Score • 77 (Good)

Oura app advised that yesterday I reached my highest activity level and have recovered well - can’t see that tbh as only did ~2k steps.

• Sleep Score • 73 (Good)
• Sleep • 6:24 (in bed from 07:14 - 15:28)
• Efficiency • 78%

• Awake • 1:50
• REM • 1:42 (27% of sleep time)
• Light • 3:01 (47% of sleep time)
• Deep • 1:40 (26% of sleep time)

Did my usual on night shift and woke up for approximately 1.5 hrs after the first 2-3 hours sleep and then managed to get back to sleep

• Average HRV • 26ms (max 43ms)
• Average RHR • 58bpm (min 53bpm)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 13.0 per minute


HRV4Training app (data is from the Oura ring)

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

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


• Body Weight • 189.0lbs [emoji3595]
• 7 day rolling average • 189.51lbs [emoji3483]

NO TRAINING TODAY AS ON NIGHT SHIFTS
 
Last edited:
Monday 21 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,679

• Protein (g) • 180
• Carbs (g) • 61
• Fat (g) • 79

5 hour feeding window (19:00 & 00:00) that was preceded by a 18 hour fast

• Steps • 16,327
 
Tuesday 22 February 2022 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 3am)
• No Exercise / Workout

Positive effects

• 18 hour fast (from Monday 1am to 7pm)
• 5 hour eating window (Monday 7pm to 12am)
• High protein / low carb diet
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
 
Tuesday 22 February 2022 (following a night shift)

Oura Ring Sleep & HRV Info

• Readiness Score • 73

Oura app advised it looks like I didn’t sleep well and it is affecting my readiness

• Sleep Score • 65
• Sleep • 4:48 (in bed from 03:32 - 08:36)
• Efficiency • 95%

• Awake • 0:16
• REM • 0:48 (17% of sleep time)
• Light • 2:44 (57% of sleep time)
• Deep • 1:15 (26% of sleep time)

• Average HRV • 22ms (max 39ms)
• Average RHR • 59bpm (min 54bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 13.4 per minute


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 HRV is within normal range


• Body Weight • 187.8lbs [emoji3596]
• 7 day rolling average • 189.11lbs [emoji3596]

NO TRAINING TODAY AS ON NIGHT SHIFTS
 
Tuesday 22 February 2022

Lunchtime nap - Oura Ring Sleep & HRV Info

• Readiness Score • 5

• Sleep Score • 8
• Sleep • 1:07 (in bed from 12:16 - 13:23)
• Efficiency • 95%

• Awake • 0:12
• REM • 0:02 (4% of sleep time)
• Light • 0:06 (11% of sleep time)
• Deep • 0:46 (85% of sleep time)

• Average HRV • 34ms (max 40ms)
• Average RHR • 51bpm (min 49bpm)


Nap increased Readiness Score to 78 and Sleep Score to 73
 
Tuesday 22 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,572

• Protein (g) • 190
• Carbs (g) • 65
• Fat (g) • 69

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

• Steps • 3,884
 
Last edited:
Tuesday 22 February 2022

Potential quality of sleep influencing factors

Negative effects

• No Exercise / Workout

Positive effects

• 12 hour fast
• 6 hour eating window
• High protein / lowish carb diet
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
 
Wednesday 23 February 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 92 (Optimal)

Oura app advised that it looks like I have had an active week, by continuing to get a daily dose of activity improves oxygen flow in the blood and helps keep energy up.

• Sleep Score • 93 (Optimal)
• Sleep • 8:02 (in bed from 21:43 - 06:27)
• Efficiency • 92%

• Awake • 0:41
• REM • 2:23 (30% of sleep time)
• Light • 4:12 (52% of sleep time)
• Deep • 1:27 (18% of sleep time)

• Average HRV • 24ms (max 51ms)
• Average RHR • 55bpm (min 51bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 13.0 per minute


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 in normal range and to proceed as planned


• Body Weight • 187.4lbs [emoji3596]
• 7 day rolling average • 188.8lbs [emoji3596]
 
Wednesday 23 February 2022

Chest, Shoulders, Quads, Calves and Triceps - Training style is Myo reps with the activation set rep target in brackets followed by 5 Myo rep sets (~10 seconds rest) with the total Myo rep count to match activation set, once achieved will add load next workout

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)

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

• BB Incline Press (10) - 60kgs x 10+2+2+2+2+2

• Watson Viking Press (10) - 52.5kgs x 10+2+2+2+2+2

• Watson Plate Loaded Shrug Machine (10) - 140kgs x 20+4+4+4+4+4

• 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

• Watson 45° Plate Loaded (Low & Narrow Feet) Leg Press (10) - 160kgs x 10+2+2+2+2+2

• Watson Plate Loaded Leg Extensions (15) - 30kgs x 15+3+3+3+3+3

• Watson Seated Calf Raise (20) - 41.25kgs x 20+4+4+4+4+4
 
Wednesday 23 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,598

• Protein (g) • 191
• Carbs (g) • 71
• Fat (g) • 60

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

• Steps • 9,828
 
Wednesday 23 February 2022

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Workout & 3 mile walk
• 18 hour fast
• 6 hour eating window
• High protein / lowish carb diet
• No Alcohol
• Caffeine - 10mg
• 1000mg Magnesium Glycinate
 
Thursday 24 February 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 82 (Good)

Oura app advised that HRV balance is at optimal level indicating that my body has had enough time to recover

• Sleep Score • 94 (Optimal)
• Sleep • 8:33 (in bed from 22:00 - 07:48)
• Efficiency • 87%

• Awake • 1:14
• REM • 2:33 (28% of sleep time)
• Light • 4:44 (55% of sleep time)
• Deep • 1:26 (17% of sleep time)

Felt I was awake for longer during the night as I struggled to get back to sleep when I woke at approximately 3am for my nightly trip to the bathroom (old man issues [emoji23][emoji23])

• Average HRV • 22ms (max 72ms)
• Average RHR • 59bpm (min 55bpm)
• Body Temperature deviation • 0.0°C
• Respiratory Rate •13.2 per minute


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 within normal range and to proceed as planned


• Body Weight • 185.6lbs [emoji3596]
• 7 day rolling average • 188.34lbs [emoji3596]
 
Thursday 24 February 2022

Back, Biceps, Hamstrings & Calves - Training style is Myo reps with the activation set rep target in brackets followed by 5 Myo rep sets (~10 seconds rest) with the total Myo rep count to match activation set, once achieved will add load next workout.

• Watson 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

• Watson Plate Loaded T Bar Row (10) - 60kgs x 10+2+2+2+2+2

Still getting used to the free movement of this machine so will stick to this load for a few more sessions

• Watson Plate Loaded Lat Pulldown (10) - 100kgs x 10+2+2+2+2+2

• Watson Plate Loaded Low Row (10) - 120kgs x 10+2+2+2+2+2

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

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

• Watson Plate Loaded Vertical Leg Press (10) - 120kgs x 10+2+2+2+2+2

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

• Watson Donkey Calf Raise (15) - 62.5kgs x 20+4+4+4+4+4
 
Thursday 24 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,519

• Protein (g) • 187
• Carbs (g) • 60
• Fat (g) • 58

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

• Steps •
 
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