mickc1965 training log

Discussion in 'Training Logs' started by mickc1965, Mar 26, 2014.

  1. mickc1965

    mickc1965 Well-Known Member

    Sunday 10 April 2022

    Calories, macros and activity

    • MyFitnessPal (kcals) • 2,104 (target was 2.0 - 2.1k)

    • Protein (g) • 216
    • Carbs (g) • 164
    • Fat (g) • 65

    5 hour feeding window (7pm - 12am) that was preceded by a 19 hour fast

    • Steps • 9,266
     
  2. mickc1965

    mickc1965 Well-Known Member

    Monday 11 April 2022 (following a night shift)

    Potential quality of sleep influencing factors

    Negative effects

    • Night shift (7pm - 7am)

    Positive effects

    • Workout
    • 19 hour fast
    • 5 hour eating window
    • Ate 7+ hours before bedtime
    • High protein / moderate carb
    • No Alcohol
    • Low Caffeine (~20mg)
    • 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
     
  3. mickc1965

    mickc1965 Well-Known Member

    Monday 11 April 2022 (following a night shift)

    Oura Ring Sleep & HRV Info

    • Readiness Score • 61 (Pay Attention)

    Oura app advised that not all days are meant for breaking records and maybe today is one of them. Can I take a moment to just relax and just breathe today.

    • Sleep Score • 60 (Pay Attention)
    • Bedtime • 07:21
    • Wake up time • 12:21

    • Time in bed • 5:00
    • Actual Sleep • 4:19
    • Awake time • 0:41
    • Sleep efficiency • 87%

    • REM • 0:52 (20% of sleep time)
    • Deep • 1:37 (37% of sleep time)
    • Light • 1:50 (37% of sleep time)

    • Average RHR • 57bpm (min 53bpm)
    • Average HRV • 36ms (max 73ms)
    • Body Temperature deviation • -0.1°C
    • Respiratory Rate • 13.6 per minute

    HRV4Training (data is from the Oura ring)

    • HRV score • 7.5
    • HRV Baseline • 7.0
    • HRV Range (low)• 6.6
    • HRV Range (high)• 7.1

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

    Wattson Blue (data is from the Oura ring)

    • Readiness Score • 58
    • HRV Score • 3.53

    Wattson Blue app advised that my readiness may be lower than ideal today and to proceed with caution. Training wise today may not be the best day for a hard training session.

    Body weight @ 1pm (13 hours since last eaten)

    • Body Weight • 181.0lbs
    • 7 day rolling average • 180.2lbs

    Current target is to maintain ~182.0lbs based on the 7 day rolling average, currently on the 6th day of the reverse diet (adding 100 kcals every couple of days until weight stabilises), weight has been slowly creeping up but the 7 day average is still trending down due to the two outlier weigh ins of 178.8 and 179.0 a few days ago so target remains @ 2k to 2.1k kcals until the outlier weigh ins have passed the 7 day mark (3 more weigh ins).
     
  4. mickc1965

    mickc1965 Well-Known Member

    Monday 11 April 2022 @ 1:30pm

    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) - 34kgs x 12, 11, 10

    • Plate Loaded Chest Supported Row (3 / 8-12) - 100kgs x 12, 9, 8

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

    • V Handle Landmine Row (3 / 8-12) - 70kgs x 12, 10, 8

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

    • DB Hammer Curls (3 / 8-12) - 18kgs x 12, 10, 7

    • DB Curls (3 / 8-12) - 14kgs x 12, 8, 6
     
  5. mickc1965

    mickc1965 Well-Known Member

    Monday 11 April 2022 - Tuesday 12 April 2022 (night shift)

    Calories, macros and activity

    • MyFitnessPal (kcals) • 2,297 (target was 2 - 2.1k)

    • Protein (g) • 247
    • Carbs (g) • 181
    • Fat (g) • 66

    Felt hungry tonight so ending up eating more than target calories

    6 hour feeding window (7pm - 1am) that was preceded by a 19 hour fast

    • Steps • 7,331
     
    Last edited: Apr 12, 2022
  6. mickc1965

    mickc1965 Well-Known Member

    Tuesday 12 April 2022 (following a night shift)

    Potential quality of sleep influencing factors

    Negative effects

    • Night shift (7pm - 7am)

    Positive effects

    • Workout
    • 19 hour fast
    • 6 hour eating window
    • Ate 6+ hours before bedtime
    • High protein / moderate carb
    • No Alcohol
    • No Caffeine
    • 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
     
  7. mickc1965

    mickc1965 Well-Known Member

    Tuesday 12 April 2022 (following a night shift)

    Oura Ring Sleep & HRV Info

    • Readiness Score • 67 (Pay Attention)

    Oura app advised that last night wasn’t the best of nights but I will be fine. Since my body hasn’t gotten the quality rest it needs in a while it maybe best to gear down the workouts and activities today.

    • Sleep Score • 63 (Pay Attention)
    • Bedtime • 07:26
    • Wake up time • 12:02

    • Time in bed • 4:36
    • Actual Sleep • 4:26
    • Awake time • 0:10
    • Sleep efficiency • 96%

    • REM • 1:11 (27% of sleep time)
    • Deep • 2:04 (46% of sleep time)
    • Light • 1:11 (27% of sleep time)

    • Average RHR • 58bpm (min 51bpm)
    • Average HRV • 31ms (max 56ms)
    • Body Temperature deviation • +0.1°C
    • Respiratory Rate • 11.8 per minute

    HRV4Training (data is from the Oura ring)

    • HRV score • 7.3
    • HRV Baseline • 7.0
    • HRV Range (low)• 6.6
    • HRV Range (high)• 7.1

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

    Wattson Blue (data is from the Oura ring)

    • Readiness Score • 40
    • HRV Score • 3.56

    Wattson Blue app advised that i maybe running low on reserves, monitor recovery modalities and try a monitor my wellbeing. Training wise today may not be the best day for a hard training session.

    Body weight @ 1pm (12 hours since last eaten)

    • Body Weight • 181.0lbs
    • 7 day rolling average • 180.23lbs

    Current target is to maintain ~182.0lbs based on the 7 day rolling average, currently on the 7th day of the reverse diet (adding 100 kcals every couple of days until weight stabilises), weight has been stable for 3 days now but the 7 day average has slightly increased today, due to the two outlier weigh ins of 178.8 and 179.0 a few days ago target remains @ 2k to 2.1k kcals until the outlier weigh ins have passed the 7 day mark (2 more weigh ins).
     
  8. mickc1965

    mickc1965 Well-Known Member

    Tuesday 12 April 2022 @ 2pm

    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) - 180kgs x 12, 11, 9, 8

    • Calf Raise on Plate Loaded 45° Leg Press (5 / 8-12) - 160kgs x 12, 11, 11, 10, 9

    • Pin Selected High and Wide Foot Placement Horizontal Leg Press (4 / 8-12) - 110kgs x 12, 11, 9, 8

    • Pin Selected Leg Extension (4 / 8-12) - 60kgs x 12, 12, 12, 12,

    • Pin Selected Seated Leg Curl (4 / 8-12) - 55kgs x 12, 10, 9, 9
     
  9. mickc1965

    mickc1965 Well-Known Member

    Tuesday 12 April 2022

    Calories, macros and activity

    • MyFitnessPal (kcals) • 2,083 (target was 2 - 2.1k)

    • Protein (g) • 227
    • Carbs (g) • 167
    • Fat (g) • 56

    5 hour feeding window (7pm - 12am) that was preceded by an 18 hour fast

    • Steps • 7,297
     
  10. mickc1965

    mickc1965 Well-Known Member

    Wednesday 13 April 2022 @ 7am

    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) - 90kgs x 12, 9, 7

    • DB Incline Press (3 / 8-12) - 28kgs x 12, 9, 6

    • Seated DB Overhead Press (3 / 8-12) - 18kgs x 12, 10, 8

    Tried to do tricep work but significant pain in left wrist, has been an ongoing issue during bicep work (curls) for a few weeks now, no issue with pressing though
     
  11. mickc1965

    mickc1965 Well-Known Member

    Wednesday 13 April 2022

    Potential quality of sleep influencing factors

    Negative effects

    • Night shift (7pm - 7am)
    • Late Workout (generally increases sleeping RHR)

    Positive effects

    • 2 workouts (see negative late workout comment)
    • 18 hour fast
    • 5 hour eating window
    • Ate 8+ hours before bedtime
    • High protein / moderate carb
    • No Alcohol
    • No Caffeine
     
  12. mickc1965

    mickc1965 Well-Known Member

    Wednesday 13 April 2022

    Oura Ring Sleep & HRV Info

    • Readiness Score • 56 (Pay Attention)

    Oura app advised that I reached my highest activity level in 2 weeks yesterday. To make the most out of my actively day I should let my body recover today.

    • Sleep Score • 49 (Pay Attention)
    • Bedtime • 08:06
    • Wake up time • 11:12

    • Time in bed • 3:06
    • Actual Sleep • 2:46
    • Awake time • 0:20
    • Sleep efficiency • 89%

    • REM • 0:17 (10% of sleep time)
    • Deep • 1:14 (45% of sleep time)
    • Light • 1:14 (45% of sleep time)

    • Average RHR • 57bpm (min 54bpm)
    • Average HRV • 24ms (max 40ms)
    • Body Temperature deviation • -0.4°C
    • Respiratory Rate • 13.4 per minute

    Data not uploading to the Oura webpage so data below not available yet

    HRV4Training (data is from the Oura ring)

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

    Wattson Blue (data is from the Oura ring)

    • Readiness Score •
    • HRV Score •

    Body weight @ 11:30 (11.5 hours since last eaten)

    • Body Weight • 180.6lbs
    • 7 day rolling average • 180.49lbs

    Current target is to maintain ~182.0lbs based on the 7 day rolling average, currently on the 8th day of the reverse diet (adding 100 kcals every couple of days until weight stabilises), weight has been stable for 6 days now but the 7 day average has slightly increased today, due to the outlier weigh in of 179.0 nearly a week ago, target remains @ 2k to 2.1k kcals until the outlier weigh ins have passed the 7 day mark (1 more weigh in).
     
    Last edited: Apr 24, 2022
  13. mickc1965

    mickc1965 Well-Known Member

    Wednesday 13 April 2022

    Calories, macros and activity

    • MyFitnessPal (kcals) • 2,045 (target was 2 - 2.1k)

    • Protein (g) • 204
    • Carbs (g) • 152
    • Fat (g) • 71

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

    • Steps • 14,085
     
    Last edited: Apr 13, 2022
  14. mickc1965

    mickc1965 Well-Known Member

    Wednesday 13 April 2022

    Potential quality of sleep influencing factors

    Negative effects

    • No Workout

    Positive effects

    • 12 hour fast
    • 6 hour eating window
    • Ate 3+ hours before bedtime
    • High protein / moderate carb
    • No Alcohol
    • No Caffeine
     
  15. mickc1965

    mickc1965 Well-Known Member

    Thursday 14 April 2022

    Oura Ring Sleep & HRV Info

    • Readiness Score • 69 (Pay Attention)

    Oura app advised that I should prioritise sleep as it looks like I could do with an extra few hours. To start rebuilding sleep balance I should try making more time for sleep in the upcoming nights.

    Oura app advised

    • Sleep Score • 95 (Optimal)

    • Bedtime • 22:34
    • Wake up time • 6:30

    • Time in bed • 7:56
    • Actual Sleep • 7:32
    • Awake time • 0:24
    • Sleep efficiency • 95%

    • REM • 2:00 (27% of sleep time)
    • Deep • 1:10 (15% of sleep time)
    • Light • 4:21 (58% of sleep time)

    • Average RHR • 55bpm (min 49bpm)
    • Average HRV • 24ms (max 46ms)
    • Body Temperature deviation • +0.1°C
    • Respiratory Rate • 12.5 per minute

    HRV4Training (data is from the Oura ring)

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

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

    Wattson Blue (data is from the Oura ring)

    • Readiness Score • 75
    • HRV Score • 3.26

    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 @ 6:30am (12.5 hours since last eaten)

    • Body Weight • 179.8lbs
    • 7 day rolling average • 180.60lbs

    Current target is to maintain ~182.0lbs based on the 7 day rolling average, currently on the 8th day of the reverse diet (adding 100 kcals every couple of days until weight stabilises), weight has been relatively stable for previous 6 days (180.4 to 181.0) and now seems to be dropping again now but the 7 day average has slightly increased today (due to the last of the two outlier weigh ins of 178.8 and 179.0 from 8 and 9 days ago), target calorie intake will now increase to between 2.1k to 2.2k kcals.
     
    Last edited: Apr 14, 2022
  16. mickc1965

    mickc1965 Well-Known Member

    Thursday 14 April 2022 @ 7:15am

    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.

    Pull Day

    • DB Row (3 / 8-12) - 36kgs x 12, 10, 8

    • Plate Loaded Chest Supported Row (3 / 8-12) - 105kgs x 12, 8,

    • V Handle Lat Pulldown (3 / 8-12) - 75kgs x 10, 9, 7

    • V Handle Landmine V Bar Row (3 / 8-12) - 75kgs x 12, 10, 8

    • Trap Bar Shrugs (3 / 8-12) - 125kgs x 12, 10, 8
     
    Last edited: Apr 14, 2022
  17. mickc1965

    mickc1965 Well-Known Member

    Thursday 14 April 2022

    Calories, macros and activity

    • MyFitnessPal (kcals) • 1,803 (food only target was 2.1 - 2.2k) plus

    • Protein (g) • 169
    • Carbs (g) • 140
    • Fat (g) • 63

    Plus

    • Alcohol • 1,103

    9 hour feeding window (11am - 8pm) that was preceded by a 17 hour fast

    • Steps • 13,354
     
    Last edited: Apr 15, 2022
  18. mickc1965

    mickc1965 Well-Known Member

    Thursday 14 April 2022

    Potential quality of sleep influencing factors

    Negative effects

    • Alcohol - too much for a good nights kip
    • Caffeine - approx 180mg

    Positive effects

    • Workout
    • 17 hour fast
    • 8 hour eating window
    • Ate 4+ hours before bedtime
    • High protein / moderate carb
     
    Last edited: Apr 15, 2022
  19. mickc1965

    mickc1965 Well-Known Member

    Saturday 23 April 2022

    Oura Ring Sleep & HRV Info

    • Readiness Score • 64 (Pay Attention)

    Oura app advised that my resting heart rate was above average which means I am not fully recovered. Take it easy today.

    • Sleep Score • 90 (Optimal)

    • Bedtime • 23:34
    • Wake up time • 07:54

    • Time in bed • 8:16
    • Actual Sleep • 7:51
    • Awake time • 0:25
    • Sleep efficiency • 95%

    • REM • 2:30 (32% of sleep time)
    • Deep • 0:56 (12% of sleep time)
    • Light • 4:25 (56% of sleep time)

    • Average RHR • 69bpm (min 61bpm)
    • Average HRV • 16ms (max 34ms)
    • Body Temperature deviation • 0.0°C
    • Respiratory Rate • 13.5 per minute

    HRV4Training (data is from the Oura ring)

    • HRV score • 6.5
    • HRV Baseline • 6.5
    • 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 • 32
    • HRV Score • 2.83

    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.
     
  20. mickc1965

    mickc1965 Well-Known Member

    Saturday 23 April 2022 @ 11:15am

    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.

    Leg Day

    • Plate Loaded Low & Narrow Foot Placement 45° Leg Press (4 x 8-12) - 150kgs x 12,10, 9, 8

    • Plate Loaded High and Wide Foot Placement Vertical Leg Press (4 x 8-12) - 110kgs x 10, 9, 8, 7

    • Plate Loaded Standing Leg Curl (4 x 8-12) - 10kgs x 12, 12, 12, 12

    • Plate Loaded Single Leg Extension (4 x 8-12) - 12.5kgs x 12, 7, 7, 6

    Significant pain in right knee and limited range of motion (ongoing issues of not having a posterior cruciate ligament) so reps limited from set 2 onwards

    • Plate Loaded Donkey Calf Raise (3 x 8-12) - 50kgs x 12, 12, 12

    • Plate Loaded Seated Calf Raise (3 x 8-12) - 50kgs x 12, 12, 12
     

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