mickc1965 training log

Thursday 05 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:52 to 10:38 (12:46)
Total Sleep - 9:11 / 10:37
Deep Sleep - 1:18 (10.18%) / 2:24 (18.80%)
Light Sleep - 5:52 (45.95%) / 6:26 (50.40%)
REM - 2:03 (16.06%) / 1:47 (13.96%)
Awake - 3:36 (28.20%) / 2:10 (16.97%)

11:00hrs - Weight @ 193.6lbs

13:10hrs - Push Day & Lower Abs (Chest, Shoulders, Triceps & Lower Abs)

Training protocol will be 1 set to TECHNICAL FAILURE per exercise and the target for each rep will be 7 seconds (approx cadence of 1:2:4 / concentric:isometric:eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises


Pecs

• Upper - DB L2H Flies (rep range 4-8) - 10kgs (per hand) x 8 (7 secs per rep, same load next workout)

• Upper - Incline Press Machine (rep range 4-8) - 73.7kgs (includes 16.2kgs starting weight) x 8 (7 secs per rep, increase load next workout)

• Mid - Chest Press Machine (rep range 4-8) - 68kgs x 7 (7 secs per rep, same load next workout)

• Lower - Assisted Dip Machine (rep range 4-8) - 65.7kgs (Bodyweight in gym clothes 88.70kgs less 23kgs) x 6 (7 secs per rep, same load next workout)

Shoulders

• Lateral Head - DB Side Lateral Raises (rep range 4-8) - 7kgs x 8 (7 secs per rep, increase load next workout)

• Posterior Head - DB Rear Delt Raises (rep range 4-8) - 7kgs x 8 (7 secs per rep, increase load next workout)


Triceps

• Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (rep range 4-8) - 12.5kgs x 7 (7 secs per rep, same load next workout)

• Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 4-8) - 25kgs x 8 (7 secs per rep, increase load next workout)

• Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (rep range 4-8) - 15kgs x 6 (7 secs per rep, same load next workout)


Lower Abs

• Hanging Leg Raises (rep range 4-8) - Bodyweight x 6 (7 secs per rep, same load next workout)

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps & TUT is achieved the load will be increased
 
Friday 06 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 20:57 to 04:10 (7:13)
Total Sleep - 6:18 / 6:38
Deep Sleep - 0:57 (13%) / 1:30 (20%)
Light Sleep - 3:51 (53%) / 2:51 (42%)
REM - 1:30 (21%) / 2:17 (31%)
Awake - 0:55 (13%) / 0:34 (7%)

04:45 - Back, Biceps & Obliques

Training protocol will be 1 set to TECHNICAL FAILURE per exercise and the target for each rep will be 7 seconds (approx cadence of 1:2:4 / concentric:isometric:eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises

Back

• Upper / Outer Lats - Pin Selected Wide Grip Lat Pulldown (rep range 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 95.1kgs x 8 (7 secs per rep, increase load next workout)

• Lower Lats - Pin Selected Medium Width Straight Arm Lat Pulldown (rep range 4-8) - 72.5kgs x 7 (7 secs per rep, same load next workout)

• Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (rep range 4-8)- 86kgs x 6 (7 secs per rep, same load next workout)

• Traps - DB Shrugs (rep range 4-8) - 80kgs (40kgs per hand) x 6 (7 secs per rep, same load next workout)

Grip issues (sweaty hands) on last 2 exercises, may need to get some liquid chalk

• Lower Back - Hyperextensions (rep range 4-8) - 20kgs x 8 (7 secs per rep, same load next workout)


Biceps

• Short Head - Pin Selected Preacher Curls (rep range 4-8) - 45kgs x 8 (7 secs per rep, increase load next workout)

• Long Head - Pin Selected Cable (Machine 1) Single Arm Bayesian Curls (rep range 4-8) - 12.5kgs (per hand) x 8 (7 secs per rep, increase load next workout)

• Brachialis - Pin Selected Cable (Machine 1) Rope Hammer Curls (rep range 4-8) - 30kgs x 8 (7 secs per rep, increase load next workout)


Obliques

• Pin Selected Cable (Machine 1) Side Bends (4-8) - 32.5kgs x 8(7 secs per rep, same load next workout)

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved the load will be increased


05:45 - Weight @ 194.4lbs
 
Saturday 07 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:00 to 04:10 (7:10)
Total Sleep - 6:14 / 6:15
Awake - 0:57 (13%) / 0:55 (12%)

Deep Sleep - 1:05 (15%) / 0:59 (13%)
Light Sleep - 3:49 (53%) / 3:54 (56%)
REM - 1:20 (19%) / 1:22 (19%)

04:45 - Legs & Abs

Training protocol will be 1 set to TECHNICAL FAILURE per exercise and the target for each rep will be 7 seconds (approx cadence of 1:2:4 / concentric:isometric:eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises


• Quadriceps (vastus lateralis focus) - Pin Selected Leg Extension toes inwards (Machine 2 - rep range 4-8) - 85kgs x 8 (7 secs per rep, increase load next workout)

• Quadriceps (vastus medialis focus) - Pin Selected Leg Extension toes outwards (Machine 2 - rep range 4-8) - 87.5kgs x 7 (7 secs per rep, same load next workout)

• Quadriceps (overall) - Pin Selected Leg Extension (Machine 2 - rep range 4-8) - 85kgs x 8 (7 secs per rep, increase load next workout)

• Hamstrings - Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 4-8) - 30kgs x 8 (7 secs per rep, same load next workout to concentrate on ROM)

• Hamstrings - Pin Selected Seated Leg Curls (rep range 4-8) - 47.3kgs x 8 (7 secs per rep, increase load next workout)

• Hamstrings - Pin Selected Laying Leg Curls (rep range 4-8) - 41kgs x 8 (7 secs per rep, increase load next workout)

• Abductors - Pin Selected Abductor (rep range 4-8) - 65kgs x 8 (7 secs per rep, increase load next workout)

• Adductors - Pin Selected Adductor (rep range 4-8) - 65kgs x 8 (7 secs per rep, increase load next workout)

• Calves - omitted due to ongoing left ankle issue

Abs

• Ab Crunch Machine (rep range 4-8) - 86kgs x 8 (7 secs per rep, increase load next workout)

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved the load will be increased


05:45 - Weight @ 193.2lbs
 
Saturday 07 October 2023

Calories, macros and activity

• MyFitnessPal (kcals) • 2,101 (target is 2125 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) • 170
• Carbs (g) • 157
• Fat (g) • 85

5 hour feeding window (14:00 - 19:00) that was preceded by a 20 hour fast

• Steps • ~5,700

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 1000mg +
• Ate 2 hours before bedtime

Positive effects

• Workout
• 20 hour fast followed by a
• 5 hour eating window
• No Alcohol
 
Sunday 08 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:03 to 05:41 (8:38)
Total Sleep - 7:44 / 8:07
Awake - 0:54 (10.5%) / 0:31 (5%)

Deep Sleep - 1:08 (13%) / 1:34 (18%)
Light Sleep - 5:01 (58%) / 3:56 (47%)
REM - 1:36 (18.5%) / 2:37 (30%)

05:45 - Weight @ 191.8lbs
 
Sunday 08 October 2023

Calories, macros and activity

• MyFitnessPal (kcals) • 2,046 (target is 2,110 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) • 152
• Carbs (g) • 139
• Fat (g) • 94

4 hour feeding window (14:00- 18:00) that was preceded by a 19 hour fast

• Steps • ~5,000

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 1000mg+

Positive effects

• 19 hour fast followed by a
• 4 hour eating window
• Last meal / food intake 3+ hours before bedtime
• Moderate protein / moderate carb
• No Alcohol
 
Monday 09 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:02 to 08:47 (11:45)
Total Sleep - 10:03 / ??
Awake - 1:42 (15%) / ?? (%)

Deep Sleep - 1:33 (13%) / ?? (%)
Light Sleep - 6:08 (52%) / ?? (%)
REM - 2:22 (20%) / ?? (%)

Whoop did not pick up any sleep until ~midnight [emoji2371]

Time - Weight @ 191.0lbs
 
Monday 09 October 2023

10:00 - Push Day (Chest, Shoulders, & Triceps)

Training protocol will be 1 set to TECHNICAL FAILURE per exercise and the target for each rep will be 7 seconds (approx cadence of 1:2:4 / concentric:isometric:eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises


Pecs

• Upper - DB L2H Flies (rep range 4-8) - 10kgs (per hand) x 8 (7 secs per rep, same load next workout)

• Upper - 30 degree Incline Press on Smith Machine (rep range 4-8) ** - 40kgs x 8 (7 secs per rep, increase load next workout)

• Mid - Flat Press on Smith Machine (rep range 4-8) ** - 40kgs x 6 (7 secs per rep, same load next workout)

• Lower - Assisted Dip Machine (rep range 4-8) - 64.6kgs (Bodyweight in gym clothes 87.60kgs less 23kgs) x 6 (7 secs per rep, same load next workout)

Shoulders

• Lateral Head - DB Side Lateral Raises (rep range 4-8) - 7kgs x 8 (7 secs per rep, same load next workout)

• Posterior Head - DB Rear Delt Raises (rep range 4-8) - 7kgs x 8 (7 secs per rep, same load next workout)


Triceps

• Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (rep range 4-8) - 12.5kgs x 8 (7 secs per rep, same load next workout)

• Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 4-8) - 27.5kgs x 8 (7 secs per rep, increase load next workout)

• Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (rep range 4-8) - 15kgs x 6 (7 secs per rep, same load next workout)

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps & TUT is achieved the load will be increased
 
Monday 09 October 2023

Calories, macros and activity

• MyFitnessPal (kcals) • 1,931 (target is 2101 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) • 202
• Carbs (g) • 162
• Fat (g) • 53

6 hour feeding window (13:00 - 19:00) that followed a 19 hour fast

• Steps • ~2,000 (tattoo session today so not much movement)

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 1000mg+ last consumed at 17:00
• Long and late tattoo session
• Food last consumed less than 4 hours before bed

Positive effects

• AM Workout
• 19 hour fast followed by a
• 6 hour eating window
• Moderate protein / Moderate carb
• No Alcohol
 
Tuesday 10 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:00 to 08:10 (11:10)
Total Sleep - 8:25 / 9:35
Awake - 2:38 (24%) / 1:36 (14%)

Deep Sleep - 0:24 (4%) / 2:01 (18%)
Light Sleep - 6:40 (59%) / 5:27(50%)
REM - 1:32 (13%) / 2:07 (18%)

HRV Scores - 14ms / 25ms

Rather a large discrepancy between the two , tend to feel today that Whoop is more reflective of the total sleep although Oura may have deep sleep better due to yesterdays tattooing session

10:00- Weight @ 190.4lbs
 
Tuesday 10 October 2023

09:00 - Back & Biceps

Training protocol will be 1 set to TECHNICAL FAILURE per exercise and the target for each rep will be 7 seconds (approx cadence of 1:2:4 / concentric:isometric:eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises

Back

• Upper / Outer Lats - Pin Selected Wide Grip Lat Pulldown (rep range 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 99.7kgs x 6 (7 secs per rep, same load next workout)

• Lower Lats - Pin Selected Medium Width Straight Arm Lat Pulldown (rep range 4-8) - 72.5kgs x 8 (7 secs per rep, increase load next workout)

• Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (rep range 4-8)- 86kgs x 6 (7 secs per rep, same load next workout)

• Traps - DB Shrugs (rep range 4-8) - 80kgs (40kgs per hand) x 8 (7 secs per rep, same load next workout)

• Lower Back - Hyperextensions (rep range 4-8) - 20kgs x 8 (7 secs per rep, same load next workout)


Biceps

• Short Head - Pin Selected Preacher Curls (rep range 4-8) - 52kgs x 5 (7 secs per rep, same load next workout)

• Long Head - Pin Selected Cable (Machine 1) Single Arm Bayesian Curls (rep range 4-8) - 15kgs (per hand) x 6 (7 secs per rep, same load next workout)

• Brachialis - Pin Selected Cable (Machine 1) Rope Hammer Curls (rep range 4-8) - 25kgs x 6 (7 secs per rep, same load next workout)

Note - reduced load on hammer curls to ensure full ROM


** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved the load will be increased
 
Tuesday 10 October 2023

Calories, macros and activity

• MyFitnessPal (kcals) • 2,094 (target is 2,095 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) • 195
• Carbs (g) • 133
• Fat (g) • 87

4 hour feeding window (12:00 - 16:00)

• Steps •

Potential quality of sleep influencing factors

Negative effects

• Caffeine - ~500mg but last consumed at 11:00

Positive effects

• AM Workout
• 17 hour fast followed by a 4 hour eating window
• Last meal / food intake 4+ hours before bedtime
• High protein / low to moderate carb
• No Alcohol
 
Wednesday 11 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 20:15 to 07:00 (10:45)
Total Sleep - 09:11 / 9:54
Awake - 1:34 (15%) / 0:51 (7%)

Deep Sleep - 1:13 (11%) / 2:18 (21%)
Light Sleep - 5:24 (50%) / 4:02 (39%)
REM - 2:35 (24%) / 3:34 (33%)

HRV Scores - 18ms / 22ms

08:00 - Weight @ 189.6lbs
 
Last edited:
Wednesday 11 October 2023

08:30 - Legs & Abs

Training protocol will be 1 set to TECHNICAL FAILURE per exercise and the target for each rep will be 7 seconds (approx cadence of 1:2:4 / concentric:isometric:eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises


• Quadriceps (vastus lateralis focus) - Pin Selected Leg Extension toes inwards (Machine 2 - rep range 4-8) - 87.5kgs x 6 (7 secs per rep, same load next workout)

• Quadriceps (vastus medialis focus) - Pin Selected Leg Extension toes outwards (Machine 2 - rep range 4-8) - 87.5kgs x 7 (7 secs per rep, same load next workout)

• Quadriceps (overall) - Pin Selected Leg Extension (Machine 2 - rep range 4-8) - 87.5kgs x 6 (7 secs per rep, same load next workout)

• Hamstrings - Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 4-8) - 25kgs x 8 (7 secs per rep, same load next workout to concentrate on ROM)

• Hamstrings - Pin Selected Seated Leg Curls (rep range 4-8) - 49.6kgs x 8 (7 secs per rep, increase load next workout)

• Hamstrings - Pin Selected Laying Leg Curls (rep range 4-8) - 45kgs x 8 (7 secs per rep, increase load next workout)

• Abductors - Pin Selected Abductor (rep range 4-8) - 67.5kgs x 8 (7 secs per rep, same load next workout)

• Adductors - Pin Selected Adductor (rep range 4-8) - 67.5kgs x 8 (7 secs per rep, same load next workout)

• Calves - omitted due to ongoing left ankle issue, however this appears to be improving but on nights next shift and the foot patrols aggravate the ankle

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved the load will be increased
 
Last edited:
Wednesday 11 October 2023

Calories, macros and activity

• MyFitnessPal (kcals) • 2,010 (target is 2,086 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) • 213
• Carbs (g) • 96
• Fat (g) • 81

4 hour feeding window (12:00 - 16:00)

• Steps • ~3,000

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 500mg but none since 11:00

Positive effects

• Morning Workout
• 20 hour fast followed by a 4 hour eating window
• Last meal / food intake 4+ hours before bedtime
• High protein / lowish carb
• No Alcohol
 
Last edited:
Thursday 12 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:44 to 08:48 (11:04)
Total Sleep - 9:12 / ??
Awake - 1:52 (17%) / ?? (%)

Deep Sleep - 1:34 (14%) / ?? (%)
Light Sleep - 5:24 (49%) / ?? (%)
REM - 2:15 (20%) / ?? (%)

HRV Scores - 27ms / ??ms

Whoop said incomplete data [emoji2371]

09:00 - Weight @ 189.2lbs
 
Last edited:
Thursday 12 October 2023

09:30- Push Day & Lower Abs (Chest, Shoulders, Triceps & Lower Abs)

Training protocol will be 1 set to TECHNICAL FAILURE per exercise and the target for each rep will be 7 seconds (approx cadence of 1:2:4 / concentric:isometric:eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises


Pecs

• Upper - DB L2H Flies (rep range 4-8) - 10kgs (per hand) x 8 (7 secs per rep, same load next workout)

• Upper - Incline Press (32°) on Smith Machine (rep range 4-8) ** - 42.5kgs x 8 (7 secs per rep, increase load next workout)

• Mid - Flat Press on Smith Machine (rep range 4-8) ** - 40kgs x 8 (7 secs per rep, increase load next workout)

• Lower - Assisted Dip Machine (rep range 4-8) - 63.75kgs (Bodyweight in gym clothes 86.75kgs less 23kgs) x 8 (7 secs per rep, reduce assistance next workout)

Shoulders

• Lateral Head - DB Side Lateral Raises (rep range 4-8) - 7kgs x 8 (7 secs per rep, same load next workout)

• Posterior Head - DB Rear Delt Raises (rep range 4-8) - 7kgs x 8 (7 secs per rep, same load next workout)


Triceps

• Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (rep range 4-8) - 12.5kgs x 8 (7 secs per rep, same load next workout)

• Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 4-8) - 30kgs x 8 (7 secs per rep, increase load next workout)

• Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (rep range 4-8) - 15kgs x 6 (7 secs per rep, same load next workout)

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps & TUT is achieved the load will be increased
 
Thursday 12 October 2023

Calories, macros and activity

• MyFitnessPal (kcals) • 1,960 (target is 2,081 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) • 198
• Carbs (g) • 91
• Fat (g) • 89

4 hour feeding window (14:00 - 18:00) moved slightly to prepare for next set of night shifts

• Steps • 10,700

Potential quality of sleep influencing factors

Negative effects

• Late shift (7pm - 2am)
• 02:30 Workout (generally increases sleeping RHR)
• Caffeine - 600mg but none since midday

Positive effects

• Workout
• 22 hour fast followed by a 4 hour eating window
• Last meal / food intake 8+ hours before bedtime
• High protein / lowish carb
• No Alcohol
 
Friday 13 October 2023

02:40 - Back & Biceps

Training protocol will be 1 set to TECHNICAL FAILURE per exercise and the target for each rep will be 7 seconds (approx cadence of 1:2:4 / concentric:isometric:eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description, 2 minutes rest between sets / exercises

Back

• Upper / Outer Lats - Pin Selected Wide Grip Lat Pulldown (rep range 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 99.7kgs x 6 (7 secs per rep, same load next workout)

• Lower Lats - Pin Selected Medium Width Straight Arm Lat Pulldown (rep range 4-8) - 77kgs x 6 (7 secs per rep, same load next workout)

• Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (rep range 4-8)- 86kgs x 6 (7 secs per rep, same load next workout)

• Traps - DB Shrugs (rep range 4-8) - 80kgs (40kgs per hand) x 8 (7 secs per rep, same load next workout)

• Lower Back - Hyperextensions (rep range 4-8) - 20kgs x 8 (7 secs per rep, same load next workout)


Biceps

• Short Head - Pin Selected Preacher Curls (rep range 4-8) - 52kgs x 6 (7 secs per rep, same load next workout)

• Long Head - Pin Selected Cable (Machine 1) Single Arm Bayesian Curls (rep range 4-8) - 15kgs (per hand) x 6 (7 secs per rep, same load next workout)

• Brachialis - Pin Selected Cable (Machine 1) Rope Hammer Curls (rep range 4-8) - 25kgs x 7 (7 secs per rep, same load next workout)

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved the load will be increased
 
Friday 13 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 03:29 to 12:23 (8:54)
Total Sleep - 7:41 / 8:12
Awake - 1:13 (13%) / 0:41 (8%)

Deep Sleep - 1:10 (13%) / 1:44 (20%)
Light Sleep - 4:51 (55%) / 3:14 (36%)
REM - 1:41 (19%) / 3:14 (36%)

HRV Scores - 20ms / 47ms

12:30 - Weight @ 188.8lbs
 
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