mickc1965 training log
- Thread starter mickc1965
- Start date
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
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
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 [emoji3483]
• 7 day rolling average • 180.2lbs [emoji3596]
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).
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 [emoji3483]
• 7 day rolling average • 180.2lbs [emoji3596]
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).
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
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
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
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:
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
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
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 [emoji3483]
• 7 day rolling average • 180.23lbs [emoji3595]
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).
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 [emoji3483]
• 7 day rolling average • 180.23lbs [emoji3595]
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).
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
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
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
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
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
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
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 [emoji3596]
• 7 day rolling average • 180.49lbs [emoji3595]
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).
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 [emoji3596]
• 7 day rolling average • 180.49lbs [emoji3595]
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:
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 [emoji3483]
• 7 day rolling average • 180.60lbs [emoji3595]
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.
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 [emoji3483]
• 7 day rolling average • 180.60lbs [emoji3595]
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:
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
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:
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
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:
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
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:
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.
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.
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
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