mickc1965 training log

Sunday 24 April 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 70 (Good)

Oura app advised that I got more restorative time than my average yesterday and it may have helped me sleep more soundly last night

• Sleep Score • 91 (Optimal)

• Bedtime • 22:31
• Wake up time • 08:06

• Time in bed • 9:34
• Actual Sleep • 8:42
• Awake time • 0:52
• Sleep efficiency • 91%

• REM • 3:20 (38% of sleep time)
• Deep • 1:47 (21% of sleep time)
• Light • 3:35 (41% of sleep time)

• Average RHR • 64bpm (min 60bpm)
• Average HRV • 22ms (max 46ms)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 13.6 per minute

HRV4Training (data is from the Oura ring)

• HRV score • 6.9
• HRV Baseline • 6.6
• HRV Range (low)• 6.6
• HRV Range (high)• 7.0

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

Wattson Blue (data is from the Oura ring)

• Readiness Score • 37
• HRV Score • 2.94

Wattson Blue app advised that i maybe running low on reserves, monitor recovery modalities and try a prioritise wellbeing. Although you may be ok to train, limit intensity and volume for my body to continue to recover.
 
Sunday 24 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.

Warm up (Shoulder health)

• Lu Raises - 4kgs x 10
• Front Raises - 4kgs x 10
• Rear Raises - 4kgs x 10
• Cable External Rotation - 3.75kgs x 10

Push Day

• Plate Loaded Flat Chest Press (3 x 8-12) - 90kgs x 12, 11, 8

• BB Incline Press (3 x 8-12) - 50kgs x 12, 12, 9

• Viking Press (3 x 8-12) - 37.5kgs x 12, 10, 9
 
Last edited:
Sunday 24 April 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 2,039 (target was 2k)

• Protein (g) • 234
• Carbs (g) • 104
• Fat (g) • 77

10 hour feeding window (12pm - 10pm) that was preceded by a 14 hour fast

• Steps • 9,706

Potential quality of sleep influencing factors

Negative effects

• Late shift (7pm - 2am)

Positive effects

• Workout
• 14 hour fast
• 10 hour eating window
• 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
 
Monday 25 April 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 73 (Good)

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

• Sleep Score • 81 (Good)

• Bedtime • 01:55
• Wake up time • 11:05

• Time in bed • 9:07
• Actual Sleep • 7:22
• Awake time • 1:45
• Sleep efficiency • 81%

• REM • 3:05 (42% of sleep time)
• Deep • 1:57 (27% of sleep time)
• Light • 2:19 (31% of sleep time)

• Average RHR • 63bpm (min 57bpm)
• Average HRV • 18ms (max 39ms)
• Body Temperature deviation • +0.3°C
• Respiratory Rate • 12.9 per minute

HRV4Training (data is from the Oura ring)

• HRV score • 6.6
• HRV Baseline • 6.6
• HRV Range (low) • 6.5
• HRV Range (high) • 7.0

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

Wattson Blue (data is from the Oura ring)

• Readiness Score • 18
• HRV Score • 2.57

Wattson Blue app advised that I need to prioritise me today and any activity should be short and very low intensity. Focus on recovery, try stretching, meditation or a very gentle social session.

Body weight @ 11:30am (13.5 hours since last eaten) • 187.2lbs
 
Monday 25 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.

Pull Day

• DB Row (3 x 8-12) - 38kgs x 12,11, 8

• Plate Loaded Chest Supported Row (3 x 8-12) - 107.5kgs x 12, 10, 7

• V Handle Lat Pulldown (3 x 8-12) - 70kgs x 12, 10, 7

• V Handle Landmine V Bar Row (3 x 8-12) - 80kgs x 12, 10, 8

• Trap Bar Shrugs (3 x 8-12) - 130kgs x 12, 11, 10
 
Monday 09 May 2022

Training style will be 40 reps EMOM style with ~8rm in however many sets it takes with all reps at least 3 seconds on the eccentric, all sets will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range (8 reps) is achieved comfortably on the 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

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

Push Day

• Plate Loaded Flat Chest Press (40 reps) - 100kgs x 8, 8, 7, 5, 4, 4, 4

• Viking Press (40 reps) - 37.5kgs x 8, 8, 7, 7, 6, 4

• DB OH Tricep Extension (40 reps) - 25kgs x 8, 7, 6, 6, 5, 4, 4
 
Tuesday 24 May 2022

Training style will be 40 reps EMOM style with ~8rm in however many sets it takes with all reps at least 3 seconds on the eccentric, all sets will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range (8 reps) is achieved comfortably on the 1st set the load will be increased by ~5% on next workout.

Pull day

• Seal Row (40 reps) - 55kgs x 8, 7, 6, 6, 5, 4, 4

• Plate Loaded Lat Pulldown (40 reps) - 80kgs x 8, 8, 7, 7, 6, 5

• Plate Loaded Shrug Machine (40 reps) - 130kgs x 8, 7, 7, 6, 6, 6

• DB Hammer Curls (40 reps) - 10kgs x 8, 8, 8, 8, 8

• DB Romanian Deadlift (40 reps) - 40kgs x 8, 8, 8, 8, 8
 
Wednesday 25 May 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 91 (Optimal)

Oura app advised I was very active yesterday and I have recovered nicely

• Sleep Score • 93 (Optimal)

• Bedtime • 22:20
• Wake up time • 08:05

• Time in bed • 9:45
• Actual Sleep • 9:03
• Awake time • 0:42
• Sleep efficiency • 93%

• REM • 3:31 (39% of sleep time)
• Deep • 1:23 (15% of sleep time)
• Light • 4:09 (46% of sleep time)

• Average RHR • 61bpm (min 56bpm)
• Average HRV • 20ms (max 52ms)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 12.9 per minute

HRV4Training (data is from the Oura ring)

• HRV score • 6.8
• HRV Baseline • 6.8
• HRV Range (low) • 6.5
• HRV Range (high) • 7.0

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

Wattson Blue (data is from the Oura ring)

• Readiness Score • 46
• HRV Score • 2.7

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.

Wattson Blue app advised that i maybe running low on reserves, monitor recovery modalities and try a prioritise wellbeing. Although you may be ok to train, limit intensity and volume for my body to continue to recover.

Body weight @ 9am (14 hours since last eaten)

• Body Weight • 191.0lbs [emoji3595]

Current target is to reduce body weight to ~182.0lbs based on the 7 day rolling average
 
Wednesday 25 May 2022

Training style will be 40 reps EMOM style with ~8rm in however many sets it takes with all reps at least 3 seconds on the eccentric, all sets will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range (8 reps) is achieved comfortably on the 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

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

Push Day

• BB Incline Press (40 reps) - 60kgs x 8, 7, 7, 7, 6, 3, 2

• Plate Loaded Seated Shoulder Press (40 reps) - 40kgs x 8, 8, 7, 7, 6, 6

• DB OH Tricep Extension (40 reps) - 25kgs x 8, 8, 7, 6, 6, 5

• Pin Selected Leg Extension (4 x 8-12) - 32.5kgs x 8, 8, 7, 6, 6, 5

• Plate Loaded Seated Calf Raise (3 x 8-12) - 60kgs x 8, 8, 7, 6, 6, 5
 
Wednesday 25 May 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 2,037 (target is 1,910 based on wake up body weight in lbs x10 for weight loss)

• Protein (g) • 189
• Carbs (g) • 153
• Fat (g) • 78

5 hour feeding window (2pm - 7pm) that was preceded by a 17 hour fast

• Steps •

Potential quality of sleep influencing factors

Negative effects

• Ate late / within 3 hours of bedtime
• Caffeine - 11am Pre workout drink

Positive effects

• Workout
• 17 hour fast
• 5 hour eating window
• 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 26 May 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 86 (Optimal)

Oura app advised that I reached my highest activity in 2 weeks yesterday and I have recovered well.

• Sleep Score • 93 (Optimal)

• Bedtime • 22:03
• Wake up time • 06:33

• Time in bed • 8:30
• Actual Sleep • 8:08
• Awake time • 0:22
• Sleep efficiency • 96%

• REM • 3:11 (39% of sleep time)
• Deep • 1:40 (21% of sleep time)
• Light • 3:16 (40% of sleep time)

• Average RHR • 62bpm (min 58bpm)
• Average HRV • 17ms (max 41ms)
• Body Temperature deviation • 0.0°C
• Respiratory Rate • 12.9 per minute

HRV4Training (data is from the Oura ring)

• HRV score • 6.6
• HRV Baseline • 6.7
• HRV Range (low) • 6.5
• HRV Range (high) • 7.0

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

Wattson Blue (data is from the Oura ring)

• Readiness Score • 60
• HRV • 2.94
• HRV long term • 3.07
• RMSSD • 19
• RMSSD long term • 22

Wattson Blue app advised that my readiness score is in a good range. Training wise this may be a good day for a solid session.

Body weight @ 9am (14 hours since last eaten)

• Body Weight • 191.0lbs [emoji3483]
• 7 day rolling average • not taken 7 consecutive readings yet

Current target is to reduce body weight to ~182.0lbs based on the 7 day rolling average
 
Thursday 26 May 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1770 (target is 1,910 based on wake up body weight in lbs x10 for weight loss)

• Protein (g) • 180
• Carbs (g) • 91
• Fat (g) • 82

3 hour feeding window (15:30 - 18:30) that was preceded by a 22.5 hour fast (trying to transition to night shift that starts on Friday at 6pm)

• Steps • 1,828

Potential quality of sleep influencing factors

Negative effects

• No Workout
• Caffeine - ~220mg

Positive effects

• 22.5 hour fast
• 3 hour eating window
• Ate 3+ hours before bedtime
• High protein / lowish carb
• No Alcohol

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 27 May 2022

Oura Ring Sleep & HRV Info

• Readiness Score • 92 (Optimal)

Oura app advised That my overall readiness is good but my resting heart rate indicates I may not be fully recovered. To ensure my body gets the rest it needs I should try and concentrate on lighter activities today.

• Sleep Score • 92 (Optimal)

• Bedtime • 22:01
• Wake up time • 08:28

• Time in bed • 10:27
• Actual Sleep • 9:12
• Awake time • 1:15
• Sleep efficiency • 88%

• REM • 3:10 (34% of sleep time)
• Deep • 1:04 (12% of sleep time)
• Light • 4:58 (54% of sleep time)

• Average RHR • 63bpm (min 59bpm)
• Average HRV • 15ms (max 33ms)
• Body Temperature deviation • -0.2°C
• Respiratory Rate • 12.6 per minute

HRV4Training (data is from the Oura ring)

• HRV score • 6.5
• HRV Baseline • 6.6
• HRV Range (low) • 6.5
• HRV Range (high) • 7.0

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

Wattson Blue (data is from the Oura ring)

• Readiness Score • 26
• HRV • 2.64
• HRV long term • 3.07
• RMSSD • 14
• RMSSD long term • 22

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. Try stretching, meditation or a very gentle social session.

Body weight @ 9am (14.5 hours since last eaten)

• Body Weight • 191.0lbs [emoji3483]
• 7 day rolling average • not taken 7 consecutive readings yet

Current target is to reduce body weight to ~182.0lbs based on the 7 day rolling average.
 
Friday 27 May 2022

Training style will be 40 reps EMOM style with ~8rm in however many sets it takes with all reps at least 3 seconds on the eccentric, all sets will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range (8 reps) is achieved comfortably on the 1st set the load will be increased by ~5% on next workout.

Pull day

• Plate Loaded Supinated Lat Pulldown (40 reps) - 80kgs x 8, 7, 7, 6, 6, 6

• Plate Loaded Low Row (40 reps) - 95kgs x 8, 7, 7, 6, 5, 4, 3

• Plate Loaded Shrug Machine (40 reps) - 140kgs x 8, 7, 6, 6, 6, 6, 5

• DB Hammer Curls (40 reps) - 12.5kgs x 8, 8, 7, 6, 6, 5

• DB Romanian Deadlift (40 reps) - 22.5kgs x 8, 7, 7, 7, 6, 5
 
Friday 27 May 2022 - Saturday 28 May 2022 (night shift)

Calories, macros and activity

• MyFitnessPal (kcals) • 1,809 (target is 1,910 based on wake up body weight in lbs x10 for weight loss)

• Protein (g) • 219
• Carbs (g) • 87
• Fat (g) • 70

5 hour feeding window (7:30pm - 12:30am) that was preceded by a 25 hour fast

• Steps • 5,514
 
Saturday 28 May 2022 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)

Positive effects

• Workout
• 25 hour fast
• 5 hour eating window
• Ate 7+ 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
 
Saturday 28 May 2022 (following a night shift)

Oura Ring Sleep & HRV Info

• Readiness Score • 71 (Good)

Oura app advised that it looks like something kept my heart rate up last night. To give the rest my body needs try taking it easy today.

• Sleep Score • 75 (Good)

• Bedtime • 07:28
• Wake up time • 14:00

• Time in bed • 6:32
• Actual Sleep • 6:10
• Awake time • 0:22
• Sleep efficiency • 94%

• REM • 2:18 (38% of sleep time)
• Deep • 2:03 (33% of sleep time)
• Light • 1:48 (29% of sleep time)

• Average RHR • 71bpm (min 62bpm)
• Average HRV • 17ms (max 34ms)
• Body Temperature deviation • 0.0°C
• Respiratory Rate • 12.5 per minute

HRV4Training (data is from the Oura ring)

• HRV score • 6.6
• HRV Baseline • 6.5
• HRV Range (low) • 6.5
• HRV Range (high) • 7.0

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

Wattson Blue (data is from the Oura ring)

• Readiness Score • 9
• HRV • 2.83
• HRV long term • 3.08
• RMSSD • 17
• RMSSD long term • 23

Wattson Blue app advised that I need to prioritise me today and any activity should be short and very low intensity. Focus on recovery, try stretching, meditation or a very gentle social session.

Body weight @ 3pm (14.5 hours since last eaten)

• Body Weight • 191.0lbs [emoji3483]
• 7 day rolling average • not taken 7 consecutive readings yet

Current target is to reduce body weight to ~182.0lbs based on the 7 day rolling average.
 
Saturday 28 May 2022

Training style will be 40 reps EMOM style with ~8rm in however many sets it takes with all reps at least 3 seconds on the eccentric, all sets will be AMRAP / 1RIR strictly without form breaking down.

Progression protocol will be once the top end of the rep range (8 reps) is achieved comfortably on the 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day

• Plate Loaded Flat Chest Press (40 reps) - 112.5kgs x 8, 7, 7, 6, 5, 4, 3

• Plate Loaded Viking Press (40 reps) - 40kgs x 8, 8, 7, 6, 6, 5

• DB OH Tricep Extension (40 reps) - 27.5kgs x 8, 8, 7, 6, 6, 5

• Pin Selected Leg Extension (40 reps) - 37.5kgs x 8, 8, 7, 6, 6, 5

• Plate Loaded Donkey Calf Raise (40 reps) - 60kgs x 8, 8, 7, 6, 6, 5
 
Saturday 28 May 2022

Calories, macros and activity

• MyFitnessPal (kcals) • 1,858 (target is 1,910 based on wake up body weight in lbs x10 for weight loss)

• Protein (g) • 208
• Carbs (g) • 106
• Fat (g) • 75

4.5 hour feeding window (7:30pm - 12:00am) that was preceded by a 19 hour fast

• Steps • 17,351
 
Sunday 29 May 2022 following a night shift

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)

Positive effects

• Workout (yesterday)
• Workout ? (see negative late workout comment)
• 19 hour fast
• 4.5 hour eating window
• Ate 7+ 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
 
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