mickc1965 training log

Thursday 03 March 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 88 (Optimal)

Oura app advised that sleep balance is optimised

• Sleep Score • 89 (Optimal)
• Sleep • 6:54 (in bed from 22:30 - 05:50)
• Efficiency • 95%

• Awake • 0:24
• REM • 1:38 (24% of sleep time)
• Light • 3:48 (55% of sleep time)
• Deep • 1:27 (21% of sleep time)

• Average HRV • 25ms (max 38ms)
• Average RHR • 53bpm (min 49bpm)
• Body Temperature deviation • -0.3°C
• Respiratory Rate • 13.4 per minute


HRV4Training app (data is from the Oura ring)

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

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


• Body Weight • 188lbs [emoji3596]
• 7 day rolling average • 188.51lbs [emoji3595]

NO TRAINING TODAY AS 12 HOUR SHIFT
 
Thursday 03 March 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,789

• Protein (g) • 237
• Carbs (g) • 102
• Fat (g) • 47

8 hour feeding window (8am - 4pm) that was preceded by a 16 hour fast

• Steps • 5,852
 
Last edited:
Thursday 03 March 2022

Potential quality of sleep influencing factors

Negative effects

• No Exercise / Workout

Positive effects

• 16 hour fast
• 8 hour eating window
• High protein / lowish carb diet
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
 
Friday 04 March 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 91 (Optimal)

Oura app advised that my resting heart rate suggests I am well rested

• Sleep Score • 91 (Optimal)
• Sleep • 6:49 (in bed from 21:45 - 05:09)
• Efficiency • 92%

• Awake • 0:34
• REM • 1:46 (26% of sleep time)
• Light • 3:05 (45% of sleep time)
• Deep • 1:59 (29% of sleep time)

• Average HRV • 22ms (max 41ms)
• Average RHR • 54bpm (min 52bpm)
• Body Temperature deviation • -0.3°C
• Respiratory Rate • 12.9 per minute


HRV4Training app (data is from the Oura ring)

• HRV score • 6.9
• HRV Baseline • 6.8
• HRV Range • 6.7 - 7.1

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


• Body Weight • 186.2lbs [emoji3596]
• 7 day rolling average • 188.60lbs [emoji3595]
 
Friday 04 March 2022

Chest, Shoulders, Triceps, Quads & 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

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) - 97.5kgs x 10+2+2+2+2+2

• BB Incline Press (10) - 62.5kgs x 10+2+2+2+2+2

• Watson Viking Press (10) - 55kgs x 10+2+2+2+2+2

• Watson Plate Loaded Shrug Machine (10) - 150kgs x 20+4+4+4+4+4

• Watson 45° Plate Loaded (Low & Narrow Feet) Leg Press (10) - 170kgs x 10+2+2+2+2+2

• Watson Plate Loaded Leg Extensions (15) - 32.5kgs x 15+3+3+3+3+3

• Watson Seated Calf Raise (20) - 42.5kgs 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
 
Friday 04 March 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 2,581

• Protein (g) • 291
• Carbs (g) • 190
• Fat (g) • 76

11 hour feeding window (8am - 7pm) that was preceded by a 18 hour fast

• Steps • 6,619
 
Last edited:
Friday 04 March 2022

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Workout
• 18 hour fast
• 11 hour eating window
• High protein / moderate carb diet
• No Alcohol
• Low Caffeine (60mg)
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
 
Last edited:
Saturday 05 March 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 79 (Good)

Oura app advised that i was very active yesterday and I have recovered nicely.

• Sleep Score • 90 (Optimal)
• Sleep • 7:51 (in bed from 23:17 - 09:01)
• Efficiency • 81%

• Awake • 1:54 *
• REM • 2:19 (30% of sleep time)
• Light • 3:26 (44% of sleep time)
• Deep • 2:05 (26% of sleep time)

* Originally woke at 5:50am and went back to sleep at 7:30am (courtesy of a frisky girlfriend [emoji6])

• Average HRV • 20ms (max 31ms)
• Average RHR • 60bpm (min 56bpm)
• Body Temperature deviation • 0.0°C
• Respiratory Rate • 13.0 per minute


HRV4Training app (data is from the Oura ring)

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

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


• Body Weight • 186.2lbs [emoji3483]
• 7 day rolling average • 188.51lbs [emoji3596]
 
Saturday 05 March 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

• Watson Plate Loaded T Bar Row (10) - 61.25kgs x 10+2+2+2+2+2

• Watson Plate Loaded Lat Pulldown (10) - 102.5kgs x 10+2+2+2+2+2

• Watson Plate Loaded Low Row (10) - 122.5kgs x 10+2+2+2+2+2

• Watson Plate Loaded Vertical Leg Press (10) - 125kgs 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

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

• DB Hammer Curls (15) - 15kgs x 15+3+3+3+3+3
 
Saturday 05 March 2022 - Sunday 06 March 2022 (night shift)

Calories, macros and activity

• MyFitnessPal (kcals) • 2,103

• Protein (g) • 213
• Carbs (g) • 168
• Fat (g) • 72

8 hour feeding window (5pm - 1am) that was preceded by a 22 hour fast

• Steps • 3,639
 
Sunday 06 March 2022 (following night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)

Positive effects

• Workout
• 22 hour fast
• 8 hour eating window
• High protein / lowish carb diet
• No Alcohol
• No Caffeine
• Starpowa Snooze Gummy
 
Sunday 06 March 2022 (after a night shift)

Oura Ring Sleep & HRV Info

• Readiness Score • 51 (Pay Attention)

Oura app advised try and do something relaxing today and to focus on sleep tonight

• Sleep Score • 55 (Pay Attention)
• Bedtime • 7:19am
• Wake up time • 10:52am
• Sleep efficiency • 94%
• Actual Sleep • 3:20
• Awake • 0:13
• REM • 1:06 (33% of sleep time)
• Light • 0:52 (26% of sleep time)
• Deep • 1:21 (41% of sleep time)

• Average HRV • 17ms (max 27ms)
• Average RHR • 62bpm (min 58bpm)
• Body Temperature deviation • -0.2°C
• Respiratory Rate • 12.5 per minute


HRV4Training app (data is from the Oura ring)

• HRV score • 6.6
• HRV Baseline • 6.8
• HRV Range • 6.7 - 7.1

HRV4Training app advised HRV is below normal range


• Body Weight • 185.2lbs [emoji3596]
• 7 day rolling average • 188.23lbs [emoji3596]


NO TRAINING TODAY AS ON NIGHT SHIFT
 
Last edited:
Sunday 06 March 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,837

• Protein (g) • 224
• Carbs (g) • 137
• Fat (g) • 50

2 hour feeding window (4pm - 6pm) that was preceded by a 15 hour fast - short window was transitioning from a single night shift to 7 days off

• Steps • 6,531
 
Sunday 06 March 2022

Potential quality of sleep influencing factors

Negative effects

• No Exercise / Workout

Positive effects

• 15 hour fast
• 2 hour eating window
• High protein / moderate carb diet
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
 
Monday 07 March 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 80 (Good)

Oura app advised that overall readiness is good, also mentioned that resting heart rate lowered late last night (assume that this was caused by the 2 hour eating window with not enough digestion time before bed - thought 4 hours would have sufficient)

• Sleep Score • 91 (Optimal)
• Bedtime • 22:11
• Wake up time • 05:21
• Time in bed • 7:09
• Actual Sleep • 7:02
• Sleep efficiency • 98%
• Awake • 0:07
• REM • 2:03 (29% of sleep time)
• Light • 3:23 (48% of sleep time)
• Deep • 1:35 (23% of sleep time)

• Average HRV • 26ms (max 40ms)
• Average RHR • 61bpm (min 56bpm)
• Body Temperature deviation • +0.2°C
• Respiratory Rate • 12.5 per minute


HRV4Training app (data is from the Oura ring)

• HRV score • 7.1
• HRV Baseline • 6.9
• HRV Range (low) • 6.7
• HRV Range (high) • 7.1

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


• Body Weight • 186.2lbs [emoji3595]
• 7 day rolling average • 187.4lbs [emoji3596]
 
Monday 07 March 2022

Chest, Shoulders, Triceps, Quads & Calves

Decided to lower loads by approximately 20% and slow the tempo down to approximately 3 seconds on the eccentric to ensure more TUT.

Training style is EMOM for 10 rep target / 30-45 seconds rest between sets for 15 and 20 rep targets (with ~3 seconds on the eccentric) 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) with the 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 - 3kgs x 15, 15

• Front Raises - 3kgs x 15, 15

• Rear Raises - 3kgs x 15, 15

Main Workout

• Watson Plate Loaded Chest Press (10/25) - 80kgs x 10, 8, 7

• BB Incline Press (10/25) - 50kgs x 10, 8, 7

• Watson Viking Press (10/25) - 37.5kgs x 10, 6, 4+1+1 +1 +1 +1

• Watson Plate Loaded Shrug Machine (20/50) - 120kgs x 20, 12, 10+4+4

• Watson 45° Plate Loaded (Low & Narrow Feet) Leg Press (10/25) - 120kgs x 10, 8, 7

• Watson Plate Loaded Leg Extensions (15/38) - 25kgs x 15, 13, 10

• Watson Plate Loaded Seated Calf Raise (20/50) - 35kgs x 20, 14, 13+3

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

• DB OH Tricep Extension (15/38) - 20kgs x 15, 13, 10
 
Last edited:
Monday 07 March 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,805

• Protein (g) • 225
• Carbs (g) • 107
• Fat (g) • 55

6 hour feeding window (10am - 4pm) that was preceded by a 16 hour fast

• Steps • 2,642
 
Monday 07 March 2022

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Workout
• 16 hour fast
• 6 hour eating window
• High protein / low to moderate carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
 
Tuesday 08 March 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 81 (Good)

Oura app advised that my sleep score is trending up which means my body is getting the rest needed to recover.

• Sleep Score • 96 (Optimal)
• Bedtime • 21:15
• Wake up time • 07:13
• Time in bed • 9:58
• Actual Sleep • 8:58
• Awake time • 0:59
• Sleep efficiency • 90%
• REM • 3:23 (38% of sleep time)
• Light • 4:01 (45% of sleep time)
• Deep • 1:34 (17% of sleep time)

• Average HRV • 23ms (max 51ms)
• Average RHR • 57bpm (min 51bpm)
• Body Temperature deviation • -0.3°C
• Respiratory Rate • 13.4 per minute


HRV4Training app (data is from the Oura ring)

• HRV score • 6.9
• HRV Baseline • 6.9
• HRV Range (low)• 6.7
• HRV Range (high)• 7.1

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


• Body Weight • 186.2lbs [emoji3483]
• 7 day rolling average • 186.69lbs [emoji3596]
 
Tuesday 08 March 2022

Training style is 3 sets (all reps are with at least 3 seconds on the eccentric) 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) with 30-45 seconds rest between sets. If the total rep target is not met in 3 sets then further set(s) / clusters will be done. Once the total target reps are met in 3 sets then I will add weight in the next workout.


Back, Biceps, Hamstrings & Calves


• Watson Seal Row (10/25) - 50kgs x 10, 8, 7

• Watson Plate Loaded T Bar Row (10/25) - 45kgs x 10, 8, 7

• Watson Plate Loaded Lat Pulldown (10/25) - 75kgs x 10, 8, 7

• Watson Plate Loaded Low Row (10/25) - 90kgs x 10, 8, 7

• Watson Plate Loaded Vertical Leg Press (10/25) - 100kgs x 10, 8, 7

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

• Watson Donkey Calf Raise (20/50) - 55kgs x 20, 11, 10, 9

• DB Curls (15/38) - 8kgs x 15, 13, 10

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