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
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
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).
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
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
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
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).
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
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
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
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
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).
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
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
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.
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
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
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
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.
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
