mickc1965 training log

Decided to have a nap this afternoon as doing overtime night shifts tonight and tomorrow night, according to Oura it changed the following

• Readiness • 82 to 84

• Sleep Score • 93 to 95
• Bedtime • 21:44 & 14:11
• Wake up time • 06:11 & 17:13
• Time in bed • 8:27 to 11:29
• Actual Sleep • 8:08 to 10:55
• Awake time • 0:19 to 0:34
• Sleep efficiency • 96% to 95%
• REM • 2:47 (26% of sleep time)
• Light • 4:36 (48% to 42% of sleep time)
• Deep • 3:32 (26% to 32% of sleep time)
 
Sunday 13 March 2022 - Monday 14 March 2022 (night shift)

Calories, macros and activity

• MyFitnessPal (kcals) • 1,836

• Protein (g) • 214
• Carbs (g) • 86
• Fat (g) • 68

6 hour feeding window (7:30pm - 1:30am) that was preceded by a 26.5 hour fast

• Steps • 6,967
 
Monday 14 March 2022 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)

Positive effects

• Workout
• 26.5 hour fast
• 6 hour eating window
• Ate 7+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
 
Monday 14 March 2022 (following a night shift)

Oura Ring Sleep & HRV Info

• Readiness Score • 68 (Pay Attention)

Oura app advised that yesterday I reached my highest activity in 2 weeks and to make the most of my recovery I should let my body recover today.

• Sleep Score • 58 (Pay Attention)
• Bedtime 1 • 07:22
• Wake up time 1 • 12:17
• Bedtime 2 • 14:24
• Wake up time 1 • 15:57
• Time in bed • 6:28
• Actual Sleep • 5:17
• Awake time • 1:11
• Sleep efficiency • 81%
• REM • 1:24 (26% of sleep time)
• Light • 2:26 (46% of sleep time)
• Deep • 1:27 (28% of sleep time)

• Average HRV • 24ms (max 46ms)
• Average RHR • 59bpm (min 55bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 14.6 per minute


HRV4Training app (data is from the Oura ring)

• HRV score • 7.0
• HRV Baseline • 6.9
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0

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


• Body Weight • 185.8lbs [emoji3596]
• 7 day rolling average • 186.14lbs [emoji3596]

NO WEIGHT TRAINING TODAY (MONDAY) AS ON NIGHT SHIFT HOWEVER THIS WILL CHANGE AS INTEND TO NOW GO PPL AND WILL TRAIN AFTER I FINISH WORK ON NIGHTS, WILL SEE IF I CAN ACTUALLY TRAIN DIRECTLY AFTER A 12 HOUR NIGHT SHIFT TOMORROW MORNING
 
Last edited:
Monday 14 March 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,803

• Protein (g) • 208
• Carbs (g) • 92
• Fat (g) • 64

5 hour feeding window (7pm - 12am) that was preceded by a 17.5 hour fast

• Steps • 11,306
 
Last edited:
Tuesday 15 March 2022 @ 9am (following a 12 hour night shift and before sleep)

Training style will be 3 sets of 8 - 10 reps / 12 - 15 / 20 -25 (figure for each exercise in the brackets) with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 / 3x12 / 3x20 then next workout 3x9 etc (assuming 3x8 was achieved), once 3x top target is achieved then load will be increased, rinse and repeat.

Warm up (Shoulder health)

• Lu Raises - 3kgs x 15

• Front Raises - 3kgs x 15

• Rear Raises - 3kgs x 15


Chest, Shoulders, Upper Traps & Triceps

• Plate Loaded Chest Press (3x 8-10) - 80kgs x 9, 9, 8

• BB Incline Press (3x 8-10) - 42.5kgs x 8, 8, 8

• Viking Press (3x 8-10) - 35kgs x 9, 9, 9

• Plate Loaded Shrug Machine (3x 20-25) - 100kgs x 21, 21, 21

• DB Single Arm OH Tricep Extension (3x 12-15) - 10kgs x 12, 12, 12

• DB OH Tricep Extension (3x 12-15) - 20kgs x 12, 12, 12
 
Tuesday 15 March 2022 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)

Positive effects

• Workout
• 17.5 hour fast
• 6 hour eating window
• Ate 10.5 hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
 
Tuesday 15 March 2022 (following a night shift)

Oura Ring Sleep & HRV Info

• Readiness Score • 70 (Good)

Oura app advised that heart rate lowered late so may not be fully recovered and to take it easy today

• Sleep Score • 55 (Pay Attention)
• Bedtime • 10:39
• Wake up time • 14:32
• Time in bed • 3:53
• Actual Sleep • 3:38
• Awake time • 0:13
• Sleep efficiency • 94%
• REM • 0:49 (23% of sleep time)
• Light • 1:52 (51% of sleep time)
• Deep • 0:57 (26% of sleep time)

• Average HRV • 15ms (max 24ms)
• Average RHR • 61bpm (min 56bpm)
• Body Temperature deviation • +0.2°C
• Respiratory Rate • 13.1 per minute


HRV4Training app (data is from the Oura ring)

• HRV score • 6.5
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0

HRV4Training app advised HRV is below normal range and to limit intensity


• Body Weight • 185.8lbs [emoji3483]
• 7 day rolling average • 186.09lbs [emoji3596]
 
Tuesday 15 March 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,747

• Protein (g) • 204
• Carbs (g) • 97
• Fat (g) • 60

2 hour feeding window (4pm - 6pm) that was preceded by a 16 hour fast, short window is due to the transition from night shift to day shift over 1 day off

• Steps • 11,640
 
Last edited:
Tuesday 15 March 2022

Potential quality of sleep influencing factors

Negative effects

• Adjusting from night shift to day shift in 1 day
• Short 2 hour feeding window

Positive effects

• Workout
• 16 hour fast
• Ate 3+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
 
Wednesday 16 March 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 69 ( Pay Attention)

Oura app advised that while readiness is low my resting heart rate indicates that body is recovering.

• Sleep Score • 89 (Optimal)
• Bedtime • 22:20
• Wake up time • 05:38
• Time in bed • 7:18
• Actual Sleep • 6:58
• Awake time • 0:20
• Sleep efficiency • 95%
• REM • 2:18 (33% of sleep time)
• Light • 3:34 (51% of sleep time)
• Deep • 1:05 (16% of sleep time)

• Average HRV • 19ms (max 38ms)
• Average RHR • 60bpm (min 53bpm)
• Body Temperature deviation • +0.3°C
• Respiratory Rate • 13.2 per minute


HRV4Training app (data is from the Oura ring)

• HRV score • 6.7
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 6.8

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


• Body Weight • 185.8lbs [emoji3483]
• 7 day rolling average • 186.03lbs [emoji3596]

NO TRAINING TODAY AS 12 HOUR SHIFT
 
Wednesday 16 March 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,836

• Protein (g) • 204
• Carbs (g) • 99
• Fat (g) • 68

4 hour feeding window (12pm - 4pm) that was preceded by a 18 hour fast

• Steps • 13,128
 
Last edited:
Wednesday 16 March 2022

Potential quality of sleep influencing factors

Negative effects

• No Exercise / Workout

Positive effects

• 18 hour fast
• 4 hour eating window
• Ate 6+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
 
Thursday 17 March 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 81 (Good)

Oura app advised that my inactive time was low yesterday, keep it up.

• Sleep Score • 87 (Optimal)
• Bedtime • 21:42
• Wake up time • 05:02
• Time in bed • 7:18
• Actual Sleep • 6:56
• Awake time • 0:22
• Sleep efficiency • 95%
• REM • 2:42 (39% of sleep time)
• Light • 3:33 (51% of sleep time)
• Deep • 0:40 (10% of sleep time)

• Average HRV • 21ms (max 39ms)
• Average RHR • 56bpm (min 52bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 13.1 per minute


HRV4Training app (data is from the Oura ring)

• HRV score • 6.8
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0

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


• Body Weight • 185.6lbs [emoji3596]
• 7 day rolling average • 185.95bs [emoji3596]
 
Last edited:
Thursday 17 March 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,718

• Protein (g) • 206
• Carbs (g) • 101
• Fat (g) • 52

3 hour feeding window (11:30am - 2:30pm) that was preceded by a 19.5 hour fast

• Steps • 6,926
 
Last edited:
Jester said:
3hr feeding window??? How come?
Click to expand...

Just decided as I tend to prefer the IF (16:8 or 18:6) way of feeding I will try and reduce the feeding window further while calories are low to see how I feel, if I go with the traditional 16:8 I feel more hungry on ~1800kcals than I do with a shorter feeding window. The IF way of life really started for me when I was researching my late wifes cancer etc.

Once I reach 182lbs then calories will increase and the feeding window will revert back to ~8 hours
 
Thursday 17 March 2022 @ 8:30pm

Training style will be 3 sets of 8 - 10 reps / 12 - 15 / 20 - 25 (figure for each exercise in the brackets) with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 / 3x12 / 3x20 then next workout 3x9 etc (assuming 3x8 was achieved), once 3x top target is achieved then load will be increased, rinse and repeat.

Back & Biceps

• Plate Loaded T Bar Row (3x 8-10) - 45kgs x 10, 10, 10

• Seal Row (3x 8-10) - 50kgs x 10, 10, 10

• Plate Loaded Lat Pulldown (3x 8-10) - 75kgs x 10, 10, 9

• Plate Loaded Low Row (3x 8-10) - 90kgs x 10, 10, 10

• DB Curls (3x 12-15) - 8kgs x 14, 14, 14

• DB Hammer Curls (3x 12-15) - 8kgs x 14, 14, 14
 
Last edited:
Thursday 17 March 2022

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Workout
• 19.5 hour fast
• 3 hour eating window
• Ate 7+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
 
Friday 18 March 2022

Left my Oura Ring at the gym so no sleep info today


• Body Weight • 185.2lbs [emoji3596]
• 7 day rolling average • 185.80lbs [emoji3596]
 
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