mickc1965 training log

Friday 13 / Saturday 14 October 2023 (night shift)

Calories, macros and activity

• MyFitnessPal (kcals) • 1,969 (target is 2,077 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) • 200
• Carbs (g) • 90
• Fat (g) • 90

3.5 hour feeding window (00:30 - 04:00)

• Steps • 8,850 (Friday)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• Late Workout (generally increases sleeping RHR)
• Caffeine - 900mg + last 200mg (preworkout) taken at 07:00

Positive effects

• 30.5 hour fast followed by a 3.5 hour eating window
• Last meal / food intake 4+ hours before bedtime
• No Alcohol
 
Last edited:
Saturday 14 October 2023 (following a night shift)

07:25 - 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 7 (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 7 (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) - 52kgs x 8 (7 secs per rep, increase load next workout)

• Hamstrings - Pin Selected Laying Leg Curls (rep range 4-8) - 50kgs x 6 (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)

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


• Calves - omitted due to ongoing issue with left ankle

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved the load will be increased
 
Saturday 14 October 2023 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 08:52 to 14:56 (6:04)
Total Sleep - 4:49 / 4:55
Awake - 1:15 (21%) / 1:09 (18%)

Deep Sleep - 1:10 (19%) / 1:09 (18%)
Light Sleep - 2:59 (49%) / 1:42 (27%)
REM - 0:40 (11%) / 2:13 (37%)

HRV Scores - 26ms / 53ms

15:30 - Weight @ 187.4lbs
 
Last edited:
Thinking of adding in a rest pause set or two onto my current training schedule, need to decide overnight at work if I plan to train in the morning
 
Saturday 14 / Sunday 15 October 2023 (night shift)

Calories, macros and activity

• MyFitnessPal (kcals) • 1,936 (target is 2,061 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) • 195
• Carbs (g) • 89
• Fat (g) • 89

4 hour feeding window (22:00 - 02:00)

• Steps • ~6,500
 
Last edited:
Sunday 15 October 2023 (after a 12hr night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• No Workout
• Late Workout (generally increases sleeping RHR)
• Caffeine - 700mg+ with last amount of 160mg consumed between 03:15 & 05:00

Positive effects

• 18 hour fast followed by a 4 hour eating window
• Last meal / food intake 5+ hours before bedtime
• High protein / lowish carb
• No Alcohol
 
Sunday 15 October 2023 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 08:00 to 15:37 (7:37)
Total Sleep - 6:04 / 7:10
Awake - 1:33 (20%) / 0:27 (5%)

Deep Sleep - 0:52 (11%) / 1:14 (16%)
Light Sleep - 4:01 (53%) / 2:29 (32%)
REM - 1:12 (16%) / 3:27 (47%)

HRV - 28ms / 55ms

2 very different results, Whoop does feel more reflective of my sleep, only recall waking once

16:00 - Weight @ 187.4lbs
 
Sunday 15 / Monday 16 October 2023 (night shift)

Calories, macros and activity

Completely fell off the food wagon, ordered a large pizza at work, chicken bits then in the early hours ate a load of doughnuts

At a guess I would say I consumed ~6,000 calories

• Steps • ~12,600
 
Last edited:
Monday 16 October 2023 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• No Workout
• Poor Diet
• Food last consumed less than 4 hours before bed
• Caffeine - 500mg

Positive effects

• None
 
Monday 16 October 2023 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 07:50 to 14:14 (6:24)
Total Sleep - 5:54 / 6:04
Awake - 0:30 (8%) / 0:20 (5%)

Deep Sleep - 1:15 (20%) / 1:07 (17%)
Light Sleep - 3:32 (55%) / 3:29 (56%)
REM - 1:07 (17%) / 1:28 (22%)

HRV - 17ms / 34ms

15:20 - Weight @ 190.0lbs (crap diet last night)
 
Monday 16 - Tuesday 17 October 2023 (night shift)

Calories, macros and activity

• MyFitnessPal (kcals) • ???? (target is 2,090 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) •
• Carbs (g) •
• Fat (g) •

? hour feeding window (?? - ??)

As yesterday today ended up a pizza and doughnut day

• Steps • 7,600 (Monday)
 
Tuesday 17 October 2023 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• No Workout
• Poor Diet
• Food last consumed less than 4 hours before bed
• Caffeine - 500mg

Positive effects

• None
 
Last edited:
Tuesday 17 October 2023 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 07:51 to 12:36 (4:45)
Total Sleep - 4:23 / 4:31
Awake - 0:22 (8%) / 0:14 (4%)

Deep Sleep - 1:13 (26.5%) / 0:52 (18%)
Light Sleep - 1:53 (40%) / 2:06 (46%)
REM - 1:17 (27.5%) / 1:33 (32%)

HRV - 18ms / 35ms

13:00 - Weight @ 193.4lbs
 
Tuesday 17 October 2023

13:50 - Push Day (Chest, Shoulders & Triceps)

Training protocol will be REST PAUSE (20 seconds) with 1 set to TECHNICAL FAILURE plus 1 further technical failure set 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 exercises


Chest

• Upper - DB L2H Flies (rep range 4-8) - 10kgs (per hand) x 8+2 (same load next workout)

• Upper - Incline Press Machine (rep range 4-8) - 76.2kgs (includes 16.2kgs starting weight) x 6+2 (same load next workout)

• Mid - Flat Press on Smith Machine ** (rep range 4-8) - 40kgs x 7+2 (same load next workout)

• Lower - Assisted Dip Machine (rep range 4-8) - 65.5kgs (Bodyweight in gym clothes less 23kgs) x 7+2 (same assistance next workout)


Shoulders

• Lateral Head - DB Side Lateral Raises (rep range 4-8) - 8kgs x 8+3 (same load next workout)

• Posterior Head - DB Rear Delt Raises (rep range 4-8) - 8kgs x 8+3 (same load next workout)


Triceps

• Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (rep range 4-8) - 12.5kgs x 7+3 (same load next workout)

• Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 4-8) - 30kgs x 7+3 (same load next workout)

• Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (rep range 4-8) - 15kgs x 4+2 (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
 
Last edited:
Tuesday 17 to Wednesday 18 October 2023 (night shift)

Calories, macros and activity

• MyFitnessPal (kcals) • ???? (target is 2,127 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) •
• Carbs (g) •
• Fat (g) •

? hour feeding window (?? - ??)

Poor diet again so not recorded

• Steps • ~7,300
 
Wednesday 18 October 2023 (following a night shift)

07:30 - Back & Biceps

Training protocol will be REST PAUSE (20 seconds) with 1 set to TECHNICAL FAILURE plus 1 further technical failure set 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 exercises


Back

• Upper / Outer Lats - Pin Selected Wide Grip Lat Pulldown (rep range 4-8) - 96.35kgs x 7+2 (same load next workout)

• Lower Lats - Pin Selected Medium Width Straight Arm Lat Pulldown (rep range 4-8) - 73.75kgs x 8+2 (increase load next workout)

• Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (rep range 4-8)- 82.75kgs x 8+3 (increase load next workout)

• Traps - DB Shrugs (rep range 4-8) - 80kgs (40kgs per hand) x 8+2 (same load next workout)

• Lower Back - Hyperextensions (rep range 4-8) - 20kgs x 8*2 (same load next workout)


Biceps

• Short Head - Pin Selected Preacher Curls (rep range 4-8) - 52kgs x 5+2 (same load next workout)

• Long Head - Pin Selected Cable (Machine 1) Single Arm Bayesian Curls (rep range 4-8) - 15kgs (per hand) x 5+2 (same load next workout)

• Brachialis - Pin Selected Cable (Machine 1) Rope Hammer Curls (rep range 4-8) - 20kgs x 8+2 (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
 
Last edited:
Wednesday 18 October 2023 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• Late Workout (generally increases sleeping RHR)
• Poor Diet
• Food last consumed less than 4 hours before bed
• Caffeine - 700mg+

Positive effects

• None
 
Wednesday 18 October 2023 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 09:00 to 13:29 (4:29)
Total Sleep - 4:04 / 4:06
Awake - 0:25 (9%) / 0:22 (8%)

Deep Sleep - 0:29 (11%) / 0:51 (19%)
Light Sleep - 3:13 (72%) / 2:42 (60%)
REM - 0:23 (8%) / 0:33 (13%)

HRV - 17ms / 30ms

13:50 - Weight @ 191.4lbs
 
Wednesday 18 October 2023

Calories, macros and activity

• MyFitnessPal (kcals) • 1,043 (target is 2,105 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) • 114
• Carbs (g) • 49
• Fat (g) • 40

2 hour feeding window (14:00 - 16:00)

Not hungry today but not surprised after the 3 day carb binge I have been on

• Steps • ~4,000
 
Wednesday 18 October 2023

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• AM Workout
• Last meal / food intake 4+ hours before bedtime
• No Alcohol
• No Caffeine
 
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