mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Friday 18 March 2022
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.
Legs
• 45° Plate Loaded Low & Narrow Feet Leg Press (3x 8-10) - 140kgs x 10, 10, 10
• Plate Loaded High and Wide Vertical Leg Press (3x 8-10) - 100kgs x 10, 10, 9
• Standing Leg Curls (3x 12-15) - 10kgs x 14, 14, 14
• Plate Loaded Leg Extensions (3x 12-15) - 25kgs x 12, 12, 12
• Plate Loaded Donkey Calf Raise (3x 20-25) - 30kgs x 21, 21, 21
• Plate Loaded Seated Calf Raise (3x 20-25) - 30kgs x 21, 21, 21
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.
Legs
• 45° Plate Loaded Low & Narrow Feet Leg Press (3x 8-10) - 140kgs x 10, 10, 10
• Plate Loaded High and Wide Vertical Leg Press (3x 8-10) - 100kgs x 10, 10, 9
• Standing Leg Curls (3x 12-15) - 10kgs x 14, 14, 14
• Plate Loaded Leg Extensions (3x 12-15) - 25kgs x 12, 12, 12
• Plate Loaded Donkey Calf Raise (3x 20-25) - 30kgs x 21, 21, 21
• Plate Loaded Seated Calf Raise (3x 20-25) - 30kgs x 21, 21, 21
mickc1965
Well-Known Member
Friday 18 March 2022
Potential quality of sleep influencing factors
Negative effects
• None
Positive effects
• Workout
• 21.5 hour fast
• 3 hour eating window
• Ate 8+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
Potential quality of sleep influencing factors
Negative effects
• None
Positive effects
• Workout
• 21.5 hour fast
• 3 hour eating window
• Ate 8+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
mickc1965
Well-Known Member
Saturday 19 March 2022
Oura Ring Sleep & HRV Info
• Readiness Score • 60 (Stay in Balance)
Oura app advised yesterday activities are challenging my readiness but can help boost future performances.. Skipping the gym today can help you return stronger
• Sleep Score • 83 (Good)
• Bedtime • 23:20
• Wake up time • 05:35
• Time in bed • 6:15
• Actual Sleep • 5:39
• Awake time • 0:36
• Sleep efficiency • 91%
• REM • 2:16 (40% of sleep time)
• Light • 2:01 (36% of sleep time)
• Deep • 1:22 (24% of sleep time)
• Average HRV • 23ms (max 45ms)
• Average RHR • 63bpm (min 57bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate •13.2 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.9
• 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 • 184.6lbs [emoji3596]
• 7 day rolling average • 185.57lbs [emoji3596]
NO TRAINING TODAY AS WORKING A 12 HOUR DAY SHIFT (7am - 7 pm) AND GYM IS ONLY OPEN 7am to 6pm AT THE WEEKEND
Oura Ring Sleep & HRV Info
• Readiness Score • 60 (Stay in Balance)
Oura app advised yesterday activities are challenging my readiness but can help boost future performances.. Skipping the gym today can help you return stronger
• Sleep Score • 83 (Good)
• Bedtime • 23:20
• Wake up time • 05:35
• Time in bed • 6:15
• Actual Sleep • 5:39
• Awake time • 0:36
• Sleep efficiency • 91%
• REM • 2:16 (40% of sleep time)
• Light • 2:01 (36% of sleep time)
• Deep • 1:22 (24% of sleep time)
• Average HRV • 23ms (max 45ms)
• Average RHR • 63bpm (min 57bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate •13.2 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.9
• 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 • 184.6lbs [emoji3596]
• 7 day rolling average • 185.57lbs [emoji3596]
NO TRAINING TODAY AS WORKING A 12 HOUR DAY SHIFT (7am - 7 pm) AND GYM IS ONLY OPEN 7am to 6pm AT THE WEEKEND
mickc1965
Well-Known Member
Saturday 19 March 2022
Potential quality of sleep influencing factors
Negative effects
• No Exercise / Workout
Positive effects
• 21 hour fast
• 3 hour eating window
• Ate 6+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• Low Caffeine - 2x Decaf Coffee (assume ~ 20mg)
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
Potential quality of sleep influencing factors
Negative effects
• No Exercise / Workout
Positive effects
• 21 hour fast
• 3 hour eating window
• Ate 6+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• Low Caffeine - 2x Decaf Coffee (assume ~ 20mg)
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
Last edited:
mickc1965
Well-Known Member
Sunday 20 March 2022
Oura Ring Sleep & HRV Info
• Readiness Score • 83 (Good)
Oura app advised I did a great job at avoiding long periods of inactivity yesterday, moving regularly throughout the day keeps your blood flowing, which is good for overall health
• Sleep Score • 91 (Optimal)
• Bedtime • 21:10
• Wake up time • 05:37
• Time in bed • 8:27
• Actual Sleep • 7:46
• Awake time • 0:41
• Sleep efficiency • 92%
• REM • 2:35 (33% of sleep time)
• Light • 3:51 (50% of sleep time)
• Deep • 1:19 (17% of sleep time)
• Average HRV • 22ms (max 48ms)
• Average RHR • 59bpm (min 56bpm)
• Body Temperature deviation • -0.2°C
• Respiratory Rate • 14.0 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.9
• 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 • 184.4lbs [emoji3596]
• 7 day rolling average • 185.31lbs [emoji3596]
Oura Ring Sleep & HRV Info
• Readiness Score • 83 (Good)
Oura app advised I did a great job at avoiding long periods of inactivity yesterday, moving regularly throughout the day keeps your blood flowing, which is good for overall health
• Sleep Score • 91 (Optimal)
• Bedtime • 21:10
• Wake up time • 05:37
• Time in bed • 8:27
• Actual Sleep • 7:46
• Awake time • 0:41
• Sleep efficiency • 92%
• REM • 2:35 (33% of sleep time)
• Light • 3:51 (50% of sleep time)
• Deep • 1:19 (17% of sleep time)
• Average HRV • 22ms (max 48ms)
• Average RHR • 59bpm (min 56bpm)
• Body Temperature deviation • -0.2°C
• Respiratory Rate • 14.0 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.9
• 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 • 184.4lbs [emoji3596]
• 7 day rolling average • 185.31lbs [emoji3596]
mickc1965
Well-Known Member
Sunday 20 March 2022 @ 7:30am
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, Triceps & Abs
• Plate Loaded Chest Press (3x 8-10) - 80kgs x 9, 9, 9
• BB Incline Press (3x 8-10) - 42.5kgs x 9, 9, 9
• Viking Press (3x 8-10) - 35kgs x 10, 10, 10
• DB Single Arm OH Tricep Extension (3x 12-15) - 10kgs x 13, 13, 13
• DB OH Tricep Extension (3x 12-15) - 20kgs x 13, 13, 13
Ab Crunch Machine (left) -12.5kgs x 10, 10, 10
Ab Crunch Machine (right) -12.5kgs x 10, 10, 10
Ab Crunch Machine - 12.5kgs x 10, 10, 10
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, Triceps & Abs
• Plate Loaded Chest Press (3x 8-10) - 80kgs x 9, 9, 9
• BB Incline Press (3x 8-10) - 42.5kgs x 9, 9, 9
• Viking Press (3x 8-10) - 35kgs x 10, 10, 10
• DB Single Arm OH Tricep Extension (3x 12-15) - 10kgs x 13, 13, 13
• DB OH Tricep Extension (3x 12-15) - 20kgs x 13, 13, 13
Ab Crunch Machine (left) -12.5kgs x 10, 10, 10
Ab Crunch Machine (right) -12.5kgs x 10, 10, 10
Ab Crunch Machine - 12.5kgs x 10, 10, 10
mickc1965
Well-Known Member
Sunday 20 March 2022
Had to take a short afternoon nap as doing 2 night shifts on overtime, according to Oura it changed the following
Oura Ring Sleep & HRV Info
• Readiness Score • 83 to 88 (+5)
Oura app advised great job pausing and recharging your body and mind. Your well timed nap improved the readiness score.
• Sleep Score • 91 to 94 (+3)
• Bedtime • 21:10
• Wake up time • 05:37
• Nap • 13:08
• Nap Wake up time • 14:38
• Time in bed • 8:27 to 10:17
• Actual Sleep • 7:46 to 9:13
• Awake time • 0:41 to 0:43
• Sleep efficiency • 92 to 90%
• REM • 2:38 (33% to 29% of sleep time)
• Light • 4:24 (50% to 48% of sleep time)
• Deep • 2:09 (17% to 23% of sleep time)
Had to take a short afternoon nap as doing 2 night shifts on overtime, according to Oura it changed the following
Oura Ring Sleep & HRV Info
• Readiness Score • 83 to 88 (+5)
Oura app advised great job pausing and recharging your body and mind. Your well timed nap improved the readiness score.
• Sleep Score • 91 to 94 (+3)
• Bedtime • 21:10
• Wake up time • 05:37
• Nap • 13:08
• Nap Wake up time • 14:38
• Time in bed • 8:27 to 10:17
• Actual Sleep • 7:46 to 9:13
• Awake time • 0:41 to 0:43
• Sleep efficiency • 92 to 90%
• REM • 2:38 (33% to 29% of sleep time)
• Light • 4:24 (50% to 48% of sleep time)
• Deep • 2:09 (17% to 23% of sleep time)
mickc1965
Well-Known Member
Monday 21 March 2022 (following a night shift)
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
Positive effects
• Workout
• 28 hour fast
• 6 hour eating window
• Ate 9 hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
Positive effects
• Workout
• 28 hour fast
• 6 hour eating window
• Ate 9 hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
mickc1965
Well-Known Member
Monday 21 March 2022 (following a night shift)
Oura Ring Sleep & HRV Info
• Readiness Score • 55 (Pay Attention)
Oura app advised that it looks like something kept my heart rate up last night, to give my body a rest it needs I should take it easy today
• Sleep Score • 68 (Pay Attention)
• Bedtime • 07:43
• Wake up time • 13:13
• Time in bed • 5:28
• Actual Sleep • 4:54
• Awake time • 0:34
• Sleep efficiency • 90%
• REM • 2:05 (42% of sleep time)
• Light • 1:45 (36% of sleep time)
• Deep • 1:04 (22% of sleep time)
• Average HRV • 18ms (max 43ms)
• Average RHR • 61bpm (min 58bpm)
• Body Temperature deviation • +0.3°C
• Respiratory Rate • 12.6 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.6
• HRV Baseline • 6.7
• HRV Range (low)• 6.7
• HRV Range (high)• 6.2
HRV4Training app advised HRV is below my normal range and I should limit intensity today
• Body Weight • 183.4lbs [emoji3596]
• 7 day rolling average • 184.97lbs [emoji3596]
Oura Ring Sleep & HRV Info
• Readiness Score • 55 (Pay Attention)
Oura app advised that it looks like something kept my heart rate up last night, to give my body a rest it needs I should take it easy today
• Sleep Score • 68 (Pay Attention)
• Bedtime • 07:43
• Wake up time • 13:13
• Time in bed • 5:28
• Actual Sleep • 4:54
• Awake time • 0:34
• Sleep efficiency • 90%
• REM • 2:05 (42% of sleep time)
• Light • 1:45 (36% of sleep time)
• Deep • 1:04 (22% of sleep time)
• Average HRV • 18ms (max 43ms)
• Average RHR • 61bpm (min 58bpm)
• Body Temperature deviation • +0.3°C
• Respiratory Rate • 12.6 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.6
• HRV Baseline • 6.7
• HRV Range (low)• 6.7
• HRV Range (high)• 6.2
HRV4Training app advised HRV is below my normal range and I should limit intensity today
• Body Weight • 183.4lbs [emoji3596]
• 7 day rolling average • 184.97lbs [emoji3596]
mickc1965
Well-Known Member
Monday 21 March 2022
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) - 47.5kgs x 8, 8, 8
• Seal Row (3x 8-10) - 52.5kgs x 8, 8, 8
• Plate Loaded Lat Pulldown (3x 8-10) - 75kgs x 10, 10, 10
• Plate Loaded Low Row (3x 8-10) - 92.5kgs x 8, 8, 8
• Plate Loaded Shrug Machine (3x 20-25) - 100kgs x 22, 22, 22
• DB Hammer Curls (3x 12-15) - 8kgs x 15, 15, 15
• DB Curls (3x 12-15) - 8kgs x 15, 15, 15
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) - 47.5kgs x 8, 8, 8
• Seal Row (3x 8-10) - 52.5kgs x 8, 8, 8
• Plate Loaded Lat Pulldown (3x 8-10) - 75kgs x 10, 10, 10
• Plate Loaded Low Row (3x 8-10) - 92.5kgs x 8, 8, 8
• Plate Loaded Shrug Machine (3x 20-25) - 100kgs x 22, 22, 22
• DB Hammer Curls (3x 12-15) - 8kgs x 15, 15, 15
• DB Curls (3x 12-15) - 8kgs x 15, 15, 15
mickc1965
Well-Known Member
Tuesday 22 March 2022 (following a night shift)
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
Positive effects
• Exercise / Workout
• 17 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
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
Positive effects
• Exercise / Workout
• 17 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
mickc1965
Well-Known Member
Tuesday 22 March 2022 (following a night shift)
Oura Ring Sleep & HRV Info
• Readiness Score • 52 (Prioritise Recovery)
Oura app advised that my low HRV balance signals my body may need time to recover today
• Sleep Score • 55 (Pay Attention)
• Bedtime • 07:35
• Wake up time • 10:52
• Time in bed • 3:17
• Actual Sleep • 2:58
• Awake time • 0:19
• Sleep efficiency • 90%
• REM • 0:57 (32% of sleep time)
• Light • 0:18 (10% of sleep time)
• Deep • 1:42 (58% of sleep time)
• Average HRV • 18ms (max 28ms)
• Average RHR • 59bpm (min 55bpm)
• Body Temperature deviation • -0.3°C
• Respiratory Rate • 12.1 per minute
HRV4Training app (data is from the Oura ring) - to follow as data is not updating the Oura cloud and therefore not syncing between the two systems
• HRV score •
• HRV Baseline •
• HRV Range (low)•
• HRV Range (high)•
HRV4Training app advised
• Body Weight • 184.2lbs [emoji3595]
• 7 day rolling average • 184.74lbs [emoji3596]
Oura Ring Sleep & HRV Info
• Readiness Score • 52 (Prioritise Recovery)
Oura app advised that my low HRV balance signals my body may need time to recover today
• Sleep Score • 55 (Pay Attention)
• Bedtime • 07:35
• Wake up time • 10:52
• Time in bed • 3:17
• Actual Sleep • 2:58
• Awake time • 0:19
• Sleep efficiency • 90%
• REM • 0:57 (32% of sleep time)
• Light • 0:18 (10% of sleep time)
• Deep • 1:42 (58% of sleep time)
• Average HRV • 18ms (max 28ms)
• Average RHR • 59bpm (min 55bpm)
• Body Temperature deviation • -0.3°C
• Respiratory Rate • 12.1 per minute
HRV4Training app (data is from the Oura ring) - to follow as data is not updating the Oura cloud and therefore not syncing between the two systems
• HRV score •
• HRV Baseline •
• HRV Range (low)•
• HRV Range (high)•
HRV4Training app advised
• Body Weight • 184.2lbs [emoji3595]
• 7 day rolling average • 184.74lbs [emoji3596]
Last edited:
mickc1965
Well-Known Member
Tuesday 22 March 2022
Calories, macros and activity
• MyFitnessPal (kcals) • 1,765
• Protein (g) • 205
• Carbs (g) • 105
• Fat (g) • 59
4 hour feeding window (1:30pm - 5:30pm) that was preceded by a 13.5 hour fast, back off nights for 2 days only so shortened fast to allow a 4 hour feeding window as very hungry today
• Steps • 10,270
Calories, macros and activity
• MyFitnessPal (kcals) • 1,765
• Protein (g) • 205
• Carbs (g) • 105
• Fat (g) • 59
4 hour feeding window (1:30pm - 5:30pm) that was preceded by a 13.5 hour fast, back off nights for 2 days only so shortened fast to allow a 4 hour feeding window as very hungry today
• Steps • 10,270
mickc1965
Well-Known Member
Tuesday 22 March 2022
Potential quality of sleep influencing factors
Negative effects
• No Exercise / Workout
Positive effects
• 13.5 hour fast
• 4 hour eating window
• Ate 5+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
Potential quality of sleep influencing factors
Negative effects
• No Exercise / Workout
Positive effects
• 13.5 hour fast
• 4 hour eating window
• Ate 5+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
mickc1965
Well-Known Member
Wednesday 23 March 2022
Woke up this morning feeling rough, started to feel rough as the day progressed yesterday which I put down to fatigue from working nights and lack of sleep. The plan today was to train legs as I missed this workout yesterday and also push day as was planned, will see how the day progresses once I dose up on ibuprofen etc, will do push day first in a fasted state and will do legs tonight
Oura Ring Sleep & HRV Info
• Readiness Score • 78 (Good)
Oura app advised that I have been more active than usual recently but my readiness is still at a good level. To ensure that I don’t strain myself too much I should listen to my body and do what feels good.
• Sleep Score • 92 (Optimal)
• Bedtime • 22:17
• Wake up time • 05:50
• Time in bed • 7:33
• Actual Sleep • 7:16
• Awake time • 0:17
• Sleep efficiency • 96%
• REM • 2:45 (38% of sleep time)
• Light • 3:34 (49% of sleep time)
• Deep • 0:56 (13% of sleep time)
• Average HRV • 19ms (max 37ms)
• Average RHR • 58bpm (min 54bpm)
• Body Temperature deviation • 0.0°C
• Respiratory Rate • 12.8 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)• 7.0
HRV4Training app advised as I reported I don’t feel well I should take it easy
Body weight taken @ 8:15am (15 hours since last eaten)
• Body Weight • 184.0lbs [emoji3596]
• 7 day rolling average • 184.49lbs [emoji3596]
Woke up this morning feeling rough, started to feel rough as the day progressed yesterday which I put down to fatigue from working nights and lack of sleep. The plan today was to train legs as I missed this workout yesterday and also push day as was planned, will see how the day progresses once I dose up on ibuprofen etc, will do push day first in a fasted state and will do legs tonight
Oura Ring Sleep & HRV Info
• Readiness Score • 78 (Good)
Oura app advised that I have been more active than usual recently but my readiness is still at a good level. To ensure that I don’t strain myself too much I should listen to my body and do what feels good.
• Sleep Score • 92 (Optimal)
• Bedtime • 22:17
• Wake up time • 05:50
• Time in bed • 7:33
• Actual Sleep • 7:16
• Awake time • 0:17
• Sleep efficiency • 96%
• REM • 2:45 (38% of sleep time)
• Light • 3:34 (49% of sleep time)
• Deep • 0:56 (13% of sleep time)
• Average HRV • 19ms (max 37ms)
• Average RHR • 58bpm (min 54bpm)
• Body Temperature deviation • 0.0°C
• Respiratory Rate • 12.8 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)• 7.0
HRV4Training app advised as I reported I don’t feel well I should take it easy
Body weight taken @ 8:15am (15 hours since last eaten)
• Body Weight • 184.0lbs [emoji3596]
• 7 day rolling average • 184.49lbs [emoji3596]
Last edited:
mickc1965
Well-Known Member
Wednesday 23 March 2022 @ 9am
Training style will be 3 sets of 8 - 10 reps / 13 - 15 / 18 - 20 (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 / 3x13 / 3x18 then next workout 3x9 etc, rinse and repeat. Once 3x top target is achieved then load will be increased
Warm up (Shoulder health)
• Lu Raises - 3kgs x 15
• Front Raises - 3kgs x 15
• Rear Raises - 3kgs x 15
Chest, Shoulders, Triceps & Abs
• Plate Loaded Chest Press (3x 8-10) - 80kgs x 10, 10, 9
• BB Incline Press (3x 8-10) - 42.5kgs x 10, 10, 9
• Viking Press (3x 8-10) - 35kgs x 10, 10, 10
• DB Single Arm OH Tricep Extension (3x 13-15) - 10kgs x 15, 15, 15
• DB OH Tricep Extension (3x 13-15) - 20kgs x 15, 15, 15
Ab Crunch Machine to the left (3x 8-10) - 15kgs x 10, 10, 10
Ab Crunch Machine to the right (3x 8-10) - 15kgs x 10, 10, 10
Ab Crunch Machine (3x 8-10) - 15kgs x 10, 10, 10
Training style will be 3 sets of 8 - 10 reps / 13 - 15 / 18 - 20 (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 / 3x13 / 3x18 then next workout 3x9 etc, rinse and repeat. Once 3x top target is achieved then load will be increased
Warm up (Shoulder health)
• Lu Raises - 3kgs x 15
• Front Raises - 3kgs x 15
• Rear Raises - 3kgs x 15
Chest, Shoulders, Triceps & Abs
• Plate Loaded Chest Press (3x 8-10) - 80kgs x 10, 10, 9
• BB Incline Press (3x 8-10) - 42.5kgs x 10, 10, 9
• Viking Press (3x 8-10) - 35kgs x 10, 10, 10
• DB Single Arm OH Tricep Extension (3x 13-15) - 10kgs x 15, 15, 15
• DB OH Tricep Extension (3x 13-15) - 20kgs x 15, 15, 15
Ab Crunch Machine to the left (3x 8-10) - 15kgs x 10, 10, 10
Ab Crunch Machine to the right (3x 8-10) - 15kgs x 10, 10, 10
Ab Crunch Machine (3x 8-10) - 15kgs x 10, 10, 10