mickc1965 training log

Sunday 03 April 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,891

• Protein (g) • 212
• Carbs (g) • 107
• Fat (g) • 68

5 hour feeding window (10:30am - 3:30pm) that was preceded by a 18.5 hour fast

• Steps • 7,096

Potential quality of sleep influencing factors

Negative effects

• Evening Workout (generally increases night RHR)

Positive effects

• Workout (see negative late workout comment)
• 18.5 hour fast
• 5 hour eating window
• High protein / low to moderate carb
• No Alcohol
• No Caffeine

Magnesium Glycinate

• 1000mg providing 200mg elemental Magnesium

Neuro Night Complex

• 185mg Magnesium
• 50mg 5HTP
• 45mg L-Theanine
• 25μg L-Biotin
• 40mg Lavender Flower Powder
• 15mg Lemon Balm Powder
• 25mg Lavender Flower Powder
 
Monday 04 April 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 68 (Pay Attention)

Oura app advised yesterday activities are challenging my readiness but can help improve future performances. To get the most out of your active day take time to recover today.

• Sleep Score • 83 (Good)
• Bedtime • 22:20
• Wake up time • 04:35

• Time in bed • 6:12
• Actual Sleep • 5:55
• Awake time • 0:17
• Sleep efficiency • 96%

• REM • 1:50 (31% of sleep time)
• Light • 2:24 (41% of sleep time)
• Deep • 1:41 (28% of sleep time)

• Average HRV • 24ms (max 43ms)
• Average RHR • 57bpm (min 52bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 12.6 per minute


HRV4Training app (data is from the Oura ring)

• HRV score • 7.0
• HRV Baseline • 6.7
• 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 @ 5:45 (13.75 hours since last eaten)

• Body Weight • 181.8lbs [emoji3596]
• 7 day rolling average • 182.34lbs [emoji3596]

Current target is 182.0lbs based on the 7 day rolling average, currently caloric intake is 1800-1900 kcals and I will start to reverse diet (adding 100 kcals every couple of days) once 182.0lbs is reached on the 7 day rolling average.
 
Last edited:
Monday 04 April 2022 @ 8:30pm

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 - 12 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 12 reps achieved on 1st set the load will be increased by ~5% on next workout.

Pull

• DB Row (3 / 8-12) - 28kgs x 12, 10, 9

• Plate Loaded Chest Supported Row (3 / 8-12) - 90kgs x 12, 9, 8

• Lat Pulldown (3 / 8-12) - 70kgs x 10, 7, 6

• Smith Machine Bent Over Row (3 / 8-12) - 60kgs x 10, 9, 8

• Smith Machine Shrugs (3 / 8-12) - 120kgs x 12, 12, 12

Had to use Smith Machine as it was international chest day in the gym [emoji23][emoji23]

• DB Hammer Curls (3 / 8-12) - 12kgs x 12, 11, 10

• DB Curls (3 / 8-12) - 12kgs x 10, 9, 8
 
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Monday 04 April 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,997 (target was 1.8 - 1.9k)

• Protein (g) • 225
• Carbs (g) • 118
• Fat (g) • 69

5 hour feeding window (10am - 3pm) that was preceded by a 18.5 hour fast

• Steps • 9,384

Potential quality of sleep influencing factors

Negative effects

• Late Workout (generally increases overnight RHR)

Positive effects

• Workout (see negative late workout comment)
• 18.5 hour fast
• 5 hour eating window
• Ate 8+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine

Magnesium Glycinate

• 1000mg providing 200mg elemental Magnesium

Neuro Night Complex

• 185mg Magnesium
• 50mg 5HTP
• 45mg L-Theanine
• 25μg L-Biotin
• 40mg Lavender Flower Powder
• 15mg Lemon Balm Powder
• 25mg Lavender Flower Powder
 
Tuesday 05 April 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 68 (Pay Attention)

Oura app advised that it looks like I haven’t been sleeping enough for my needs recently and is something keeping me up? Don’t worry as even a few nights if extra sleep can help me get back on track.

• Sleep Score • 84 (Good)
• Bedtime • 23:21
• Wake up time • 05:17

• Time in bed • 5:56
• Actual Sleep • 5:40
• Awake time • 0:16
• Sleep efficiency • 96%

• REM • 1:33 (27% of sleep time)
• Light • 1:55 (34% of sleep time)
• Deep • 2:12 (39% of sleep time)

• Average HRV • 29ms (max 64ms)
• Average RHR • 58bpm (min 52bpm)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 13.5 per minute


HRV4Training app (data is from the Oura ring)

• HRV score • 7.2
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0

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


Body weight taken @ 7am (15 hours since last eaten)

• Body Weight • 180.8lbs [emoji3596]
• 7 day rolling average • 182.03lbs [emoji3596]

Current target is 182.0lbs based on the 7 day rolling average, currently caloric intake is 1800-1900 kcals and I will start to reverse diet (adding 100 kcals every couple of days) once 182.0lbs is reached on the 7 day rolling average which in truth should be tomorrow.
 
Tuesday 05 April 2022 @ 9am

Training style will be ? sets (1st figure in brackets) in total with load for all sets the same with 1st set aiming for ?-? rep range (2nd figure in brackets) with all reps at least 3 seconds on the eccentric with 60 seconds rest between sets, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Back to my old gym as moved back into my house so a bit of trial and error atm

Leg Day & Abs

• Plate Loaded Low & Narrow Foot Placement 45° Leg Press (4 / 8-12) - 160kgs x 12, 10, 8, 7

• Pin Selected High and Wide Foot Placement Horizontal Leg Press (4 / 8-12) - 90kgs x 12, 12, 10, 8

• Calf Raise on Pin Selected Horizontal Leg Press (5 / 8-12) - 150kgs x 12, 10, 8, 8,

• Pin Selected Seated Leg Curl (4 / 8-12) - 40kgs x 12, 12, 12, 12

• Pin Selected Leg Extension (4 / 8-12) - 40kgs x 12, 12, 10, 8

• Pallof Press on cables (4 / 8-12) - 5kgs x 12, 12, 12, 12
 
Tuesday 05 April 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,831 (target 1.8 - 1.9k)

• Protein (g) • 213
• Carbs (g) • 111
• Fat (g) • 58

4 hour feeding window (11am - 3pm) that was preceded by a 20 hour fast

• Steps • 1,972

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Workout
• 20 hour fast
• 4 hour eating window
• Ate 7+ hours before bedtime
• High protein / lowish carb
• No Alcohol
• No Caffeine
• Pukka Night Time Tea x1
• Blue light blocking glasses from 8pm


Magnesium Glycinate

• 1000mg providing 200mg elemental Magnesium

Neuro Night Complex

• 185mg Magnesium
• 50mg 5HTP
• 45mg L-Theanine
• 25μg L-Biotin
• 40mg Lavender Flower Powder
• 15mg Lemon Balm Powder
• 25mg Lavender Flower Powder
 
Wednesday 06 April 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 81 (Good)

Oura app advised that it looks like I have recovered well from my recent activities. How is my energy and what do I want to do today?

• Sleep Score • 94 (Optimal)
• Bedtime • 21:53
• Wake up time • 06:43

• Time in bed • 8:50
• Actual Sleep • 8:07
• Awake time • 0:43
• Sleep efficiency • 92%

• REM • 2:41 (33% of sleep time)
• Deep • 1:53 (23% of sleep time)
• Light • 3:32 (44% of sleep time)

• Average RHR • 55bpm (min 51bpm)
• Average HRV • 24ms (max 47ms)
• 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 • 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 taken @ 7am (16 hours since last eaten)

• Body Weight • 178.8lbs [emoji3596]
• 7 day rolling average • 182.54lbs [emoji3596]

Quite surprised of a 2lb drop in a single day and assumed it is going to be an outlier, maybe a little dehydrated.

Current target was 182.0lbs based on the 7 day rolling average, now that it is lower than that I will start the reverse diet by adding 100 kcals every couple of days until weight stabilises, todays target is 1.9k to 2k kcals.
 
Wednesday 06 April 2022 @ 9am

Training style will be ? sets (1st figure in brackets) in total with load for all sets the same with 1st set aiming for ?-? rep range (2nd figure in brackets) with all reps at least 3 seconds on the eccentric with 60 seconds rest between sets, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Back to my old gym as moved back into my house so a bit of trial and error atm.


Push Day

Warm up (Shoulder health)

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

Push Day

• Plate Loaded Chest Press (3 / 8-12) - 80kgs x 12, 12, 9

• BB Incline Press (3 / 8-12) - 52.5kgs x 12, 10, 8

• Standing Overhead Press (3 / 8-12) - 37.5kgs x 12, 10, 8

• DB Single Arm OH Tricep Extension (3 / 8-12) - 14kgs x 12, 10, 8

• DB OH Tricep Extension (3 / 8-12) - 26kgs x 12, 10, 9

Side Bends to the left (3 / 8-12) - 10kgs x 12, 12, 12

Side Bends to the right (3 / 8-12) - 10kgs x 12, 12, 12

Ab Crunch Machine (3 / 8-12) - 17.5kgs x 12, 12, 12
 
Wednesday 06 April 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 2,097 (target was 1.9k - 2k)

• Protein (g) • 213
• Carbs (g) • 179
• Fat (g) • 62

4 hour feeding window (11am - 3pm) that was preceded by a 20 hour fast

• Steps • 3,879

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Workout
• 20 hour fast
• 4 hour eating window
• Ate 8+ hours before bedtime
• High protein / low to moderate carb
• No Alcohol
• No Caffeine

Magnesium Glycinate

• 1000mg providing 200mg elemental Magnesium

Neuro Night Complex

• 185mg Magnesium
• 50mg 5HTP
• 45mg L-Theanine
• 25μg L-Biotin
• 40mg Lavender Flower Powder
• 15mg Lemon Balm Powder
• 25mg Lavender Flower Powder
 
Thursday 07 April 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 80 (Good)

Oura app advised that I was very active yesterday but my readiness is still good, how do I feel today? Let my body be my guide.

• Sleep Score • 93 (Optimal)
• Bedtime • 23:31
• Wake up time • 07:25

• Time in bed • 7:54
• Actual Sleep • 7:35
• Awake time • 0:19
• Sleep efficiency • 96%

• REM • 2:38 (35% of sleep time)
• Deep • 1:58 (26% of sleep time)
• Light • 2:58 (39% of sleep time)

• Average RHR • 55bpm (min 52bpm)
• Average HRV • 27ms (max 81ms)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 13.0 per minute


HRV4Training (data is from the Oura ring)

• HRV score • 7.1
• HRV Baseline • 6.9
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0

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


Wattson Blue (data is from the Oura ring)

• Readiness Score • 85
• HRV Score • 3.37
• Acute Training Load Score •
• Training Stress Balance Score •
• Chronic Training Load Score •

Wattson Blue app advised that my body seems well recovered and ready to take on the day. If you feel ok proceed as planned with training.


Body weight @ 7:30am (16.5 hours since last eaten)

• Body Weight • 179.0lbs [emoji3595]
• 7 day rolling average • 181.28lbs [emoji3596]

Current target was 182.0lbs based on the 7 day rolling average, currently on the 2nd day of the reverse diet (adding 100 kcals every couple of days until weight stabilises), todays target remains @ 1.9k to 2k kcals.
 
Last edited:
Thursday 07 April 2022 @ 9:30am

Training style will be ? sets (1st figure in brackets) in total with load for all sets the same with 1st set aiming for ?-? rep range (2nd figure in brackets) with all reps at least 3 seconds on the eccentric with 60 seconds rest between sets, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Back to my old gym as moved back into my house so a bit of trial and error atm.

Pull Day

• DB Row (3 / 8-12) - 30kgs x 12, 12, 10

• Plate Loaded Chest Supported Row (3 / 8-12) - 95kgs x 12, 9, 7

• Lat Pulldown (3 / 8-12) - 70kgs x 12, 8, 7

• BB Bent Over Row (3 / 8-12) - 60kgs x 12, 10, 9

• BB Shrugs (3 / 8-12) - 100kgs x 12, 12, 12

• DB Hammer Curls (3 / 8-12) - 16kgs x 12, 10, 7

• DB Curls (3 / 8-12) - 12kgs x 12, 10, 8
 
Thursday 07 April 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,983 (target was 1.9 - 2k)

• Protein (g) • 225
• Carbs (g) • 153
• Fat (g) • 49

3 hour feeding window (5pm - 8pm working a late shift 7pm - 2am) that was preceded by a 25 hour fast

• Steps • 7,187

Potential quality of sleep influencing factors

Negative effects

• Late shift (7pm - 2am)
• Caffeine - approx 40mg

Positive effects

• Workout
• 25 hour fast
• 3 hour eating window
• Ate 7+ hours before bedtime
• High protein / moderate carb
• No Alcohol
• Low Caffeine (@ 11am 1x Green Tea)
• Pukka Night Time Tea x1

Magnesium Glycinate

• 1000mg providing 200mg elemental Magnesium

Neuro Night Complex

• 185mg Magnesium
• 50mg 5HTP
• 45mg L-Theanine
• 25μg L-Biotin
• 40mg Lavender Flower Powder
• 15mg Lemon Balm Powder
• 25mg Lavender Flower Powder
 
Friday 08 April 2022

Oura Ring - Sleep & HRV Info

• Readiness Score • 65 (Pay Attention)

Oura app advised that it seems I didn’t sleep that well last night but don’t worry, try to take it easy today and make time for sleep tonight.

• Sleep Score • 71 (Good)
• Bedtime • 2:05
• Wake up time • 7:43

• Time in bed • 5:38
• Actual Sleep • 5:01
• Awake time • 0:37
• Sleep efficiency • 88%

• REM • 1:22 (27% of sleep time)
• Deep • 1:36 (32% of sleep time)
• Light • 2:02 (41% of sleep time)

• Average RHR • 58bpm (min 55bpm)
• Average HRV • 26ms (max 45ms)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 12.4 per minute

HRV4Training (data is from the Oura ring)

• HRV score • 7.1
• HRV Baseline • 7.0
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0

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

Wattson Blue (data is from the Oura ring)

• Readiness Score • 72
• HRV Score • 3.09
• Acute Training Load Score •
• Training Stress Balance Score •
• Chronic Training Load Score •

Wattson Blue app advised that my body seems well recovered and ready to take on the day. If you feel ok proceed as planned with training.

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

• Body Weight • 180.4lbs [emoji3595]
• 7 day rolling average • 181.0lbs [emoji3596]

Current target was 182.0lbs based on the 7 day rolling average, currently on the 3rd day of the reverse diet (adding 100 kcals every couple of days until weight stabilises), todays target remains @ 1.9k to 2k kcals.
 
Friday 08 April 2022

Training style will be ? sets (1st figure in brackets) in total with load for all sets the same with 1st set aiming for ?-? rep range (2nd figure in brackets) with all reps at least 3 seconds on the eccentric with 60 seconds rest between sets, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Back to my old gym as moved back into my house so a bit of trial and error atm.

Leg Day

• Plate Loaded Low & Narrow Foot Placement 45° Leg Press (4 / 8-12) - 170kgs x 12, 10, 9, 8

• Pin Selected High and Wide Foot Placement Horizontal Leg Press (4 / 8-12) - 100kgs x 12, 10, 10, 8

• Calf Raise on Pin Selected Horizontal Leg Press (5 / 8-12) - 160kgs x 12, 10, 9, 9. 8

• Pin Selected Leg Extension (4 / 8-12) - 50kgs x 12, 12, 12, 12

• Pin Selected Seated Leg Curl (4 / 8-12) - 50kgs x 12, 10, 9, 9

• Pallof Press on cables (4 / 8-12) - 7.5kgs x 12, 12, 12, 12
 
Saturday 09 April 2022

Oura Ring - Sleep & HRV Info

• Readiness Score • 53 (Pay Attention)

Oura app advised that both my body temperature and resting heart rate are elevated. To help regain balance give yourself time to recover today.

• Sleep Score • 85 (Optimal)
• Bedtime • 00:13
• Wake up time • 11:37

• Time in bed • 11:24
• Actual Sleep • 10:33
• Awake time • 0:51
• Sleep efficiency • 93%

• REM • 5:05 (48% of sleep time)
• Deep • 1:13 (12% of sleep time)
• Light • 4:14 (40% of sleep time)

• Average RHR • 76bpm (min 70bpm)
• Average HRV • 12ms (max 37ms)
• Body Temperature deviation • +0.7°C
• Respiratory Rate • 13.1 per minute

HRV4Training (data is from the Oura ring)

• HRV score • 6.3
• HRV Baseline • 6.9
• 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

Wattson Blue (data is from the Oura ring)

• Readiness Score • 28
• HRV Score • 2.4
• Acute Training Load Score •
• Training Stress Balance Score •
• Chronic Training Load Score •

Wattson Blue app advised that I need to prioritise me today, look after yourself and see if I can get good rest and recovery this evening. If I am training avoid pushing the intensity too much.

Body weight @ midday (18 hours since last eaten)

• Body Weight • 180.4lbs [emoji3483]
• 7 day rolling average • 180.63lbs [emoji3596]

Current target was 182.0lbs based on the 7 day rolling average, currently on the 4th day of the reverse diet (adding 100 kcals every couple of days until weight stabilises), todays target will increase to 2k to 2.1k kcals.
 
Last edited:
Saturday 09 April 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 2,157 (target was 2 - 2.1k)

• Protein (g) • 234
• Carbs (g) • 168
• Fat (g) • 59

6 hour feeding window (6pm - 12am) that was preceded by a 24 hour fast

• Steps • 8,597
 
Sunday 10 April 2022 (after a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• No Workout

Positive effects

• 24 hour fast
• 6 hour eating window
• Ate 7+ hours before bedtime
• High protein / moderate carb
• No Alcohol
• No Caffeine

Magnesium Glycinate

• 1000mg providing 200mg elemental Magnesium

Neuro Night Complex

• 185mg Magnesium
• 50mg 5HTP
• 45mg L-Theanine
• 25μg L-Biotin
• 40mg Lavender Flower Powder
• 15mg Lemon Balm Powder
• 25mg Lavender Flower Powder
 
Last edited:
Sunday 10 April 2022 (following a night shift)

Oura Ring - Sleep & HRV Info

• Readiness Score • 76 (Good)

Oura app advised that I didn’t sleep well last night but don’t worry I will be fine. Try and take it easy today and make time for sleep tonight.

• Sleep Score • 64 (Pay Attention)
• Bedtime • 07:17
• Wake up time • 12:42

• Time in bed • 5:23
• Actual Sleep • 5:07
• Awake time • 0:13
• Sleep efficiency • 95%

• REM • 0:56 (18% of sleep time)
• Deep • 1:40 (33% of sleep time)
• Light • 2:30 (49% of sleep time)

• Average RHR • 56bpm (min 52bpm)
• Average HRV • 28ms (max 41ms)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 11.6 per minute

HRV4Training (data is from the Oura ring)

• HRV score • 7.1
• HRV Baseline • 7.0
• HRV Range (low)• 6.6
• HRV Range (high)• 7.0

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

Wattson Blue (data is from the Oura ring)

• Readiness Score • 62
• HRV Score • 3.26
• Acute Training Load Score •
• Training Stress Balance Score •
• Chronic Training Load Score •

Wattson Blue app advised that my readiness score is in a good range and if I feel ok to proceed as planned with training.

Body weight @ 1:30pm (13.5 hours since last eaten)

• Body Weight • 181.0lbs [emoji3595]
• 7 day rolling average • 180.31lbs [emoji3596]

Current target is to maintain ~182.0lbs based on the 7 day rolling average, currently on the 5th day of the reverse diet (adding 100 kcals every couple of days until weight stabilises), weight is slowly creeping up but 7 day average is trending down due to the two outlier weigh ins of 178.8 and 179.0 a few days ago so todays target remains @ 2k to 2.1k kcals.
 
Sunday 10 April 2022 @ 3pm

Training style will be ? sets (1st figure in brackets) in total with load for all sets the same with 1st set aiming for ?-? rep range (2nd figure in brackets) with all reps at least 3 seconds on the eccentric with 60 seconds rest between sets, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Back to my old gym as moved back into my house so a bit of trial and error atm.

Warm up (Shoulder health)

• Lu Raises - 4kgs x 10
• Front Raises - 4kgs x 10
• Rear Raises - 4kgs x 10
• Cable External Rotation - 2.5kgs x 20

Push Day

• Plate Loaded Chest Press (3 / 8-12) - 85kgs x 12, 10, 8

• DB Incline Press (3 / 8-12) - 24kgs x 12, 12, 10

• Seated DB Overhead Press (3 / 8-12) - 14kgs x 12, 12, 12

• DB Single Arm OH Tricep Extension (3 / 8-12) - 16kgs x 11, 9, 7

• DB OH Tricep Extension (3 / 8-12) - 28kgs x 10, 9,

Abs / Obliques

Side Bends to the left (3 x 12) - 12kgs x 12, 12, 12
Side Bends to the right (3 x 12) - 12kgs x 12, 12, 12
Ab Crunch Machine (3 x 12) - 20kgs x 12, 12, 12
 
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