mickc1965 training log

Thursday 19 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 18:00 to 06:32 (12:32)
Total Sleep - 9:28 / 11:04
Awake - 3:04 (24%) / 1:28 (11%)
Woke about 21:15 for an hour or so

Deep Sleep - 1:31 (12%) / 3:01 (24%)
Light Sleep - 5:11 (41%) / 4:28 (37%)
REM - 2:47 (23%) / 3:35 (28%)

HRV Scores - 18ms / 30ms

06:45 - Weight @ 188.8lbs
 
Thursday 19 October 2023

07:30 - Legs

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

• Quadriceps (vastus lateralis focus) - Pin Selected Leg Extension toes inwards (Machine 2 - rep range 4-8) - 87.5kgs x 8+3 (increase load next workout)

• Quadriceps (vastus medialis focus) - Pin Selected Leg Extension toes outwards (Machine 2 - rep range 4-8) - 87.5kgs x 7+3 (same load next workout)

• Quadriceps (overall) - Pin Selected Leg Extension (Machine 2 - rep range 4-8) - 87.5kgs x 5+2 (same load next workout)

• Hamstrings - Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 4-8) - 25kgs x 8+4 (increase load next workout)

• Hamstrings - Pin Selected Seated Leg Curls (rep range 4-8) - 54.3kgs x 8+4 (increase load next workout)

• Hamstrings - Pin Selected Laying Leg Curls (rep range 4-8) - 50kgs x 7+3 (same load next workout)

• Adductors - Pin Selected Adductor (rep range 4-8) - 67.5kgs x 8+3 (same load next workout)

• Abductors - Pin Selected Abductor (rep range 4-8) - 67.5kgs x 8+3 (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
 
Thursday 19 October 2023

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,911 (target is 2,077 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) • 173
• Carbs (g) • 84
• Fat (g) • 98

• Steps • ~1,500
 
Thursday 19 October 2023

Potential quality of sleep influencing factors

Negative effects

• Caffeine - ~350mg

Positive effects

• AM Workout
• 20 hour fast followed by a 4 hour eating window
• Last meal / food intake 4+ hours before bedtime
• Moderate to High protein (~0.9 per lb) / low carb (50-100g)
 
Friday 20 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 19:18 to 02:08 & 05:47 to 10:07 (11:10)
Total Sleep - 9:04 / 9:45
Awake - 2:16 (20%) / 1:25 (13%)

Deep Sleep - 1:01 (8%) / 1:09 (10%)
Light Sleep - 6:02 (54%) / 5:40 (51%)
REM - 2:02 (18%) / 2:56 (26%)

Average HRV - 17ms / 65ms

05:40- Weight @ 188.8lbs
 
Last edited:
Friday 20 October 2023

03:30 - 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 (32°) on Smith Machine (rep range 4-8) ** - 42.5kgs x 6+3 (same load next workout)

• Mid - Flat Press on Smith Machine ** (rep range 4-8) - 40kgs x 6+3 (same load 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 8+3 (increase load next workout)

• Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (rep range 4-8) - 15kgs x 5+3 (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 20 October 2023

Calories, macros and activity

? hour feeding window (?? - ??)

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

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

Another crap diet day finished the day y ordering pizza etc

• Steps • ~6,600
 
Friday 20 October 2023

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Food last consumed less than 4 hours before bed

Positive effects

• AM Workout
• 200mg but at ~3am
 
Saturday 21 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 22:04 to 03:11 (5:07)
Total Sleep - 4:14 / 4:31
Awake - 0:53 (17%) / 0:36 (11%)

Deep Sleep - 0:59 (19%) / 0:53 (17%)
Light Sleep - 2:19 (46%) / 2:29 (50%)
REM - 0:56 (18%) / 1:08 (22%)

Average HRV - 11ms / 45ms

03:30 - Weight @ 191.0lbs
 
Saturday 21 October 2023

04:10 - 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) - 75kgs x 6+2 (same load next workout)

• Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (rep range 4-8)- 84kgs x 7+3 (increase load next workout)

• Traps - DB Shrugs (rep range 4-8) - 80kgs (40kgs per hand) x 8+3 (same load next workout)

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

Biceps

• Short Head - Pin Selected Preacher Curls (rep range 4-8) - 52kgs x 6+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) - 22.5kgs x 7+3 (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
 
Monday 23 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 20:21 to 02:18 (5:57)
Total Sleep - 4:12 / 4:48
Awake - 1:45 (29%) / 1:09 (19%)

Deep Sleep - 0:36 (10%) / 0:48 (13%)
Light Sleep - 3:13 (54%) / 3:18 (57%)
REM - 0:24 (7%) / 0:41 (11%)

Average HRV - 14ms / 34ms

04:00 - Weight @ 187.4lbs
 
Monday 23 October 2023

04:30 - Legs

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


• Quadriceps (vastus lateralis focus) - Pin Selected Leg Extension toes inwards (Machine 2 - rep range 4-8) - 90kgs x 8+2 (increase load next workout)

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

• Quadriceps (overall) - Pin Selected Leg Extension (Machine 2 - rep range 4-8) - 87.5kgs x 5+2 (same load next workout)

• Hamstrings - Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 4-8) - 27.5kgs x 8+2 (same load next workout, concentrate on ROM)

• Hamstrings - Pin Selected Seated Leg Curls (rep range 4-8) - 59kgs x 8+3 (increase load next workout)

• Hamstrings - Pin Selected Laying Leg Curls (rep range 4-8) - 50kgs x 7+3 (same load next workout)

• Adductors - Pin Selected Adductor (rep range 4-8) - 67.5kgs x 8+3 (same load next workout)

• Abductors - Pin Selected Abductor (rep range 4-8) - 67.5kgs x 8+3 (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
 
Monday 23 October 2023

Calories, macros and activity

6 hour feeding window (12:00 - 18:00)

• MyFitnessPal (kcals) • 2,061 (target is 2,101 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) • 92
• Carbs (g) • 160
• Fat (g) • 117

• Steps • ~8,300
 
Last edited:
Monday 23 October 2023

Negative effects

• Poor Diet
• Caffeine - 700mg+

Positive effects

• AM Workout
• 17 hour fast followed by a 6 hour eating window
• Last meal / food intake 4+ hours before bedtime
 
Tuesday 24th October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 22:40 to 05:07 (6:27)
Total Sleep - 5:34 / 6:03
Awake - 0:53 (14%) / 0:24 (6%)

Deep Sleep - 1:58 (30%) / 1:01 (15 %)
Light Sleep - 2:16 (35%) / 2:16 (35%)
REM - 1:20 (21%) / 2:41 (44%)

Average HRV - 20ms / 35ms

05:40 - Weight @ 187.2lbs
 
Tuesday 24th October 2023

Calories, macros and activity

5 hour feeding window (12:00 - 17:00)

• MyFitnessPal (kcals) • 2,262 (target is 2,059 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) • 166
• Carbs (g) • 204
• Fat (g) • 87

• Steps • ~7,400
 
Last edited:
Tuesday 24th October 2023

Potential quality of sleep influencing factors

Negative effects

• No Workout (planned rest day)
• Poor Diet
• Caffeine - 500mg+

Positive effects

• 18 hour fast followed by a 5 hour eating window
• Last meal / food intake 4+ hours before bedtime
• Moderate protein (0.8 - 1g per lb) / moderate carb (160 -275g)
• No Alcohol
 
Wednesday 25th October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 19:26 to 09:35 (14:09)
Total Sleep - 10:21 / 11:52
Awake - 3:48 (27%) / 2:11 (15%)

Deep Sleep - 1:24 (10%) / 2:54 (20%)
Light Sleep - 6:43 (47%) / 5:12 (39%)
REM - 2:14 (16%) / 3:46 (26%)

Average HRV - 21ms / 44ms

10:00- Weight @ 186.0lbs
 
Wednesday 25 October 2023

11:00 - 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 - Pin Selected Cable (Machine 2) Low to High Flies (rep range 4-8) - 18.1kgs (per hand) x 8+3 (increase load next workout)

• Upper - Incline Press (32°) on Smith Machine (rep range 4-8) ** - 45kgs x 8+3 (increase load next workout)

• Mid - Flat Press on Smith Machine ** (rep range 4-8) - 40kgs x 8+3 (increase load next workout)

• Lower - Assisted Dip Machine (rep range 4-8) - 62.8kgs (Bodyweight in gym clothes 85.8kgs less 23kgs) x 8+3 (reduce 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 8+3 (increase load next workout)

• Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 4-8) - 32.5kgs x 7+3 (same load next workout)

• Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (rep range 4-8) - 15kgs x 5+3 (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
 
Wednesday 25 October 2023

Calories, macros and activity

4.5 hour feeding window (12:00 - 16:30)

• MyFitnessPal (kcals) • 1,917 (target is 2,046 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) • 209
• Carbs (g) • 113
• Fat (g) • 69

• Steps • ~6,000
 
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