mickc1965 training log

Monday 28 March 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,859

• Protein (g) • 207
• Carbs (g) • 97
• Fat (g) • 69

2 hour feeding window (3pm - 5pm) as transitioning between night shift and normal life, this was preceded by a 15 hour fast

• Steps • 4,597
 
Last edited:
Monday 28 March 2022 @ 8:30pm

Training style will be 3 sets of 8 - 10 reps with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 then next workout 3x9 etc, rinse and repeat. Once 3x top target is achieved then load will be increased

Back & Biceps

• Plate Loaded T Bar Row (3x 8-10) - 50kgs x 8, 8, 8

• Seal Row (3x 8-10) - 52.5kgs x 8, 8, 8

• Plate Loaded Lat Pulldown (3x 8-10) - 80kgs x 8, 8, 8

• Plate Loaded Low Row (3x 8-10) - 95kgs x 8, 8, 8

• Plate Loaded Shrug Machine (3x 8-10) - 120kgs x 8, 8, 8

• DB Hammer Curls (3x 8-10) - 10kgs x 8, 8, 8

• DB Curls (3x 8-10) - 10kgs x 8, 8, 8

Issues with left wrist particularly with curls so lowered rep range to try and alleviate pain, worked with hammer curls but issue is still there with standard curls even with a wrist support. This all started when I slowed the tempo on the eccentric a few weeks back.
 
Monday 28 March 2022

Potential quality of sleep influencing factors

Negative effects

• Late Workout (generally increases overnight RHR)

Positive effects

• Workout (see above negative comment)
• 15 hour fast
• 2 hour eating window (feel full 5+ hours later)
• Ate 5+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
 
Tuesday 29 March 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 68 (Pay Attention)

Oura app advised that my elevated body temperature is affecting my readiness so it’s better to take it easy today

• Sleep Score • 92 (Optimal)
• Bedtime • 22:51
• Wake up time • 07:11

• Time in bed • 8:20
• Actual Sleep • 7:47
• Awake time • 0:33
• Sleep efficiency • 94%

• REM • 2:32 (32% of sleep time)
• Light • 4:26 (57% of sleep time)
• Deep • 0:49 (11% of sleep time)

• Average HRV • 16ms (max 40ms)
• Average RHR • 54bpm (min 60bpm)
• Body Temperature deviation • +0.5°C
• Respiratory Rate • 13.0 per minute


HRV4Training app (data is from the Oura ring)

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

HRV4Training app advised HRV is below my normal range and I should limit intensity today


Body weight taken @ 8am (15 hours since last eaten)

• Body Weight • 183.0lbs [emoji3483]
• 7 day rolling average • 183.46lbs [emoji3596]

Current target is 182.0lbs based on the 7 day average, will start to reverse diet (increase calories to just over 2000 kcals) once 182.0lbs is reached on the daily basis
 
Last edited:
Tuesday 29 March 2022 @ 8pm


Training style will be 3 sets of 8 - 10 reps with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 then next workout 3x9 etc, rinse and repeat.

Once 3x top target is achieved then load will be increased by ~5%


Legs


• Plate Loaded Low & Narrow Foot Placement 45° Leg Press (3x 8-10) - 150kgs x 8, 8, 8

• Plate Loaded High and Wide Foot Placement Vertical Leg Press (3x 8-10) - 110kgs x 8, 8, 8

• Plate Loaded Standing Leg Curl (3x 8-10) - 15kgs x 8, 8, 8

• Plate Loaded Single Leg Extension (3x 8-10) - 15kgs x 8, 8, 8

• Plate Loaded Donkey Calf Raise (3x 8-10) - 50kgs x 8, 8, 8

• Plate Loaded Seated Calf Raise (3x 8-10) - 50kgs x 8, 8, 8
 
Last edited:
Tuesday 29 March 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,816

• Protein (g) • 209
• Carbs (g) • 104
• Fat (g) • 59

• Steps • 3,368


Potential quality of sleep influencing factors

Negative effects

• Late Workout (generally increases overnight RHR)

Positive effects

• Workout ? (see negative late workout comment)
• 19 hour fast
• 4 hour eating window (12pm - 4pm)
• Ate 7 hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
 
Last edited:
Wednesday 30 March 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 68 (Pay Attention)

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

• Sleep Score • 90 (Optimal)

• Bedtime • 23:00
• Wake up time • 06:44

• Time in bed • 7:44
• Actual Sleep • 7:19
• Awake time • 0:25
• Sleep efficiency • 95%

Awake time is incorrect as I was awake until 12:30/1:00 at least

• REM • 2:46 (38% of sleep time)
• Light • 3:31 (48% of sleep time)
• Deep • 1:01 (14% of sleep time)

• Average HRV • 17ms (max 36ms)
• Average RHR • 57bpm (min 53bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 12.8 per minute


HRV4Training app (data is from the Oura ring)

• HRV score • 6.6
• HRV Baseline • 6.6
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0

HRV4Training app advised HRV is below my normal range and I should limit intensity today


Body weight taken @ 8:30am (16 hours since last eaten)

• Body Weight • 182.2lbs [emoji3596]
• 7 day rolling average • 183.2lbs [emoji3596]

Current target is 182.0lbs based on the 7 day average, will start to reverse diet (increase calories to just over 2000 kcals) once 182.0lbs is reached on the daily basis
 
Wednesday 30 March 2022 @ 11:40am

Training style will be 3 sets of 8 - 10 reps with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 then next workout 3x9 etc, rinse and repeat.

Once 3x top target is achieved then load will be increased by ~5%

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) - 45kgs x 9, 9, 9

• Viking Press (3x 8-10) - 37.5kgs x 9, 9, 9

• DB Single Arm OH Tricep Extension (3x 8-10) - 12.5kgs x 9, 9, 9

• DB OH Tricep Extension (3x 8-10) - 25kgs x 9, 9, 9

Ab Crunch Machine to the left (3x 8-10) - 16.25kgs x 9, 9, 9

Ab Crunch Machine to the right (3x 8-10) - 16.25kgs x 9, 9, 9

Ab Crunch Machine (3x 8-10) - 16.25kgs x 9, 9, 9
 
Wednesday 30 March 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,702

• Protein (g) • 202
• Carbs (g) • 98
• Fat (g) • 55

5 hour feeding window (2:30pm - 7:00pm) that was preceded by a 22.5 hour fast

• Steps • 5,570

Potential quality of sleep influencing factors

Negative effects

• Relationship break up

Positive effects

• Workout
• 22.5 hour fast
• 4.5 hour eating window
• Ate 3 hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• 185mg Magnesium
• 50mg 5HTP
• 45mg L-Theanine
• 40mg Lavender Flower Powder
• 15mg Lemon Balm Powder
• 25ug Lavender Flower Powder
• Starpowa Snooze Gummy
 
Thursday 31 March 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 58 (Pay Attention)

Oura app advised that I have been very active but something has stopped me from getting restorative sleep I need to optimise my training response (yes a relationship break up)

• Sleep Score • 77 (Good)
• Bedtime • 22:23
• Wake up time • 06:13

• Time in bed • 7:47
• Actual Sleep • 5:43
• Awake time • 2:04
• Sleep efficiency • 73%

• REM • 1:31 (27% of sleep time)
• Light • 2:59 (52% of sleep time)
• Deep • 1:13 (21% of sleep time)

• Average HRV • 17ms (max 56ms)
• Average RHR • 60bpm (min 54bpm)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 13.5 per minute


HRV4Training app (data is from the Oura ring)

• HRV score • 6.6
• HRV Baseline • 6.6
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0

HRV4Training app advised HRV is below my normal range and I should limit intensity today


Body weight taken @ 8:30am (13.5 hours since last eaten)

• Body Weight • 180.8lbs [emoji3596]
• 7 day rolling average • 182.74lbs [emoji3596]

Current target is 182.0lbs based on the 7 day average, today will start to reverse diet and increase calories to ~2100 kcals from the 7 day average of 1867 kcals
 
Last edited:
Thursday 31 March 2022 @ 9:30am

New gym so a bit of trial and error atm

Training style will be 3 sets of 8 - 10 reps with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 then next workout 3x9 etc, rinse and repeat.

Once 3x top target is achieved then load will be increased by ~5%

Back & Biceps

• DB Row (3x 8-10) - 24kgs x 9, 9, 9

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

• Lat Pulldown (3x 8-10) - 70kgs x 9, 9, 9

• BB Row (3x 8-10) - 60kgs x 9, 9, 9

• BB Shrugs (3x 8-10) - 100kgs x 9, 9, 9

• DB Hammer Curls (3x 8-10) - 10kgs x 9, 9, 9

• DB Curls (3x 8-10) - 10kgs x 9, 9, 9
 
Thursday 31 March 2022

Took a nap due to last nights poor sleep, below are changes according to Oura

Oura Ring Sleep & HRV Info

• Readiness Score • 58 to 69 (Pay Attention)

Oura app advised great job taking a pausing and recharging body and mind

• Sleep Score • 77 to 90 (Good to Optimal)
• Bedtime • 22:23
• Wake up time • 06:13
• Nap • 11:45
• Wake up time • 13:53

• Time in bed • 7:47 to 9:55
• Actual Sleep • 5:43 to 7:45
• Awake time • 2:04 to 2:29
• Sleep efficiency • 73% to 78%

• REM • 1:31 to 2:00 (27% to 26% of sleep time)
• Light • 2:59 to 3:54 (52% of sleep time)
• Deep • 1:13 to 1:41 (21% to 22% of sleep time)
 
Thursday 31 March 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,993

• Protein (g) • 230
• Carbs (g) • 106
• Fat (g) • 72

6 hour feeding window (11am - 5pm) that was preceded by a 16 hour fast

• Steps • 2,823

Potential quality of sleep influencing factors

Negative effects

• Relationship issues

Positive effects

• Workout
• 16 hour fast
• 6 hour eating window
• Ate 4+ hours before bedtime
• High protein / low to moderate carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• 185mg Magnesium
• 50mg 5HTP
• 45mg L-Theanine
• 40mg Lavender Flower Powder
• 15mg Lemon Balm Powder
• 25ug Lavender Flower Powder
• Starpowa Snooze Gummy
 
Friday 01 April 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 72 (Good)

Oura app advised that it looks like I have been pushing myself lately and it’s affecting my readiness. Re regain my balance I should try taking it easy today.

• Sleep Score • 95 (Optimal)
• Bedtime • 21:48
• Wake up time • 05:45

• Time in bed • 7:57
• Actual Sleep • 7:36
• Awake time • 0:21
• Sleep efficiency • 95%

• REM • 2:50 (37% of sleep time)
• Light • 2:58 (39% of sleep time)
• Deep • 1:48 (24% of sleep time)

• Average HRV • 17ms (max 41ms)
• Average RHR • 58bpm (min 54bpm)
• Body Temperature deviation • +0.2°C
• Respiratory Rate • 12.9 per minute


HRV4Training app (data is from the Oura ring)

• HRV score • 6.6
• HRV Baseline • 6.6
• HRV Range (low)• 6.6
• HRV Range (high)• 7.0

HRV4Training app advised HRV is below my normal range and I should limit intensity today


Body weight taken @ 6:00 (13 hours since last eaten)

• Body Weight • 182.4lbs [emoji3595]
• 7 day rolling average • 182.54lbs [emoji3596]

Current target is 182.0lbs based on the 7 day average, up 1.6lbs since yesterday but weigh is over 2 hours earlier due to work today so will continue will start to reverse diet (increase calories to just over 2000 kcals)
 
Last edited:
Friday 01 April 2022 @ 8:30pm

New gym so a bit of trial and error atm

Training style will be 3 sets of 8 - 10 reps with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 then next workout 3x9 etc, rinse and repeat.

Once 3x top target is achieved then load will be increased by ~5%

Legs

• Plate Loaded Low & Narrow Foot Placement 45° Leg Press (3x 8-10) - 150kgs x 9, 9, 9

• Calf Raise on Plate Loaded 45° Leg Press (5x 8-10) - 150kgs x 9, 9, 9, 9, 9

• Pin Selected High and Wide Foot Placement Horizontal Leg Press (3x 8-10) - 80kgs x 9, 9, 9

• Pin Selected Seated Leg Curl (3x 8-10) - 40kgs x 9, 9, 9

• Pin Selected Leg Extension (3x 8-10) - 40kgs x 9, 9, 9
 
Friday 01 April 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 2,109

• Protein (g) • 201
• Carbs (g) • 159
• Fat (g) • 71

6 hour feeding window (10am - 4pm) that was preceded by a 17 hour fast

• Steps • 8,981

Potential quality of sleep influencing factors

Negative effects

• Late Workout (generally increases overnight RHR)

Positive effects

• Workout (see negative late workout comment)
• 17 hour fast
• 6 hour eating window
• Ate 7 hours before bedtime
• High protein / moderate carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• 185mg Magnesium
• 50mg 5HTP
• 45mg L-Theanine
• 40mg Lavender Flower Powder
• 15ug Lemon Balm Powder
• 25ug Lavender Flower Powder
• Starpowa Snooze Gummy
 
Saturday 02 April 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 75 (Good)

Oura app advised to at my readiness is improving and keep it up, I will get back on track

• Sleep Score • 89 (Optimal)
• Bedtime • 23:06
• Wake up time • 05:46

• Time in bed • 6:40
• Actual Sleep • 6:12
• Awake time • 0:28
• Sleep efficiency • 93%

• REM • 1:56 (31% of sleep time)
• Deep • 1:55 (31% of sleep time)
• Light • 2:20 (38% of sleep time)

• Average HRV • 21ms (max 38ms)
• Average RHR • 58bpm (min 54bpm)
• Body Temperature deviation • 0.0°C
• Respiratory Rate • 12.9 per minute


HRV4Training app (data is from the Oura ring)

• HRV score • 6.8
• HRV Baseline • 6.6
• 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 taken @ 6am (14 hours since last eaten)

• Body Weight • 183.0lbs [emoji3595]
• 7 day rolling average • 182.46lbs [emoji3596]

Current target is 182.0lbs based on the 7 day average, seems the reverse diet of increasing calories to just over 2000 kcals once 182.0lbs was reached on the daily basis has failed as weight has increased by 2.2lbs in 2 days which I assume is water retention from additional carb intake. I will drop carbs back a little bit and replace with protein those calories to see what happens over the next two days.
 
Saturday 02 April 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 2,099

• Protein (g) • 209
• Carbs (g) • 142
• Fat (g) • 78

6 hour feeding window (10am - 4pm) that was preceded by a 18 hour fast

• Steps • 5,911

Potential quality of sleep influencing factors

Negative effects

• No Workout
• Late Night (for me anyway)

Positive effects

• 18 hour fast
• 6 hour eating window
• Ate 8+ hours before bedtime
• High protein / moderate carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• 185mg Magnesium
• 50mg 5HTP
• 45mg L-Theanine
• 40mg Lavender Flower Powder
• 15mg Lemon Balm Powder
• 25ug Lavender Flower Powder
 
Sunday 03 April 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 71 (Good)

Oura app advised it’s time to pause and take action as sleep score is trending down. It has a big effect on readiness to perform

• Sleep Score • 79 (Good)

• Bedtime • 00:18
• Wake up time • 05:45

• Time in bed • 5:27
• Actual Sleep • 5:17
• Awake time • 0:10
• Sleep efficiency • 97%

• REM • 1:48 (34% of sleep time)
• Light • 2:35 (49% of sleep time)
• Deep • 0:54 (17% of sleep time)

• Average HRV • 17ms (max 47ms)
• Average RHR • 57bpm (min 55bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 12.8 per minute


HRV4Training app (data is from the Oura ring)

• HRV score • 6.6
• HRV Baseline • 6.6
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0

HRV4Training app advised HRV is below my normal range and I should limit intensity today


Body weight taken @ 6am (14 hours since last eaten)

• Body Weight • 183.2lbs [emoji3595]
• 7 day rolling average • 182.51lbs [emoji3595]

Current target is 182.0lbs based on the 7 day average, again reverse diet is showing weight increase so will lower carbs and calories back down to ~1800kcs today and until 7 day average is slightly below target weight
 
Sunday 03 April 2022 @ 7:45pm

New gym so a bit of trial and error atm

Training style will be 3 sets in total with load for all sets the same with 1st set aiming for 8 - 10 reps with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets, sets 2 and 3 will be 1RIR.

Progression protocol will be once 10 reps achieved on 1st set the load will be increased by ~5% on next workout.

Push

Warm up (Shoulder health)

• Lu Raises - 4kgs x 10
• Front Raises - 4kgs x 10
• Rear Raises - 4kgs x 10

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

• BB Incline Press (3x 8-10) - 47.5kgs x 10, 10, 9

• Standing Overhead Press (3x 8-10) - 37.5kgs x 10, 9, 8

• DB Single Arm OH Tricep Extension (3x 8-10) - 14kgs x 10, 9, 8

• DB OH Tricep Extension (3x 8-10) - 26kgs x 10, 10, 10

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
 
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