mickc1965 training log

Wednesday 25 October 2023

Potential quality of sleep influencing factors

Negative effects

• Caffeine - ~250mg (1 x preworkout & 4 decaffeinated coffees)

Positive effects

• AM Workout
• 19 hour fast followed by a 4 hour eating window
• High protein (1g+ per lb) / low - moderate carb (100-160g)
• No Alcohol
 
Thursday 26 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 23:01 to 06:34 (7:31)
Total Sleep - 6:54 / 7:13
Awake - 0:38 (8%) / 0:18 (4%)

Deep Sleep - 1:00 (13%) / 2:04 (27%)
Light Sleep - 4:06 (55%) / 3:14 (45%)
REM - 1:49 (24%) / 1:50 (24%)

Average HRV - 25ms / 34ms

07:00 - Weight @ 186.6lbs
 
Thursday 26 October 2023

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) - 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+3 (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 6+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)
 
Thursday 26 October 2023

Calories, macros and activity

4.5 hour feeding window (13:00 - 17:30)

• MyFitnessPal (kcals) • ???? (target is 2,053 based on wake up body weight in lbs x11 for slow but steady weight loss)

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

Celebratory meal with a few drinks so not recording today

• Steps • ~3,000
 
Thursday 26 October 2023

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Alcohol - 3 pints
• Caffeine - 200mg but at 7am

Positive effects

• Morning Workout
• 20.5 hr fast followed by a 4.5 hour eating window
• Last meal / food intake 4+ hours before bedtime
• No Caffeine in the 12 hours before bed
 
Friday 27 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 22:19 to 06:43 (8:24)
Total Sleep - 7:16 / 8:05
Awake - 1:08 (13%) / 0:19 (3%)

Deep Sleep - 1:14 (15%) / 1:48 (21%)
Light Sleep - 3:59 (47%) / 4:50 (59%)
REM - 2:04 (25%) / 1:26 (17%)

Struggled to fall asleep so I would say Oura ring was more accurate

Average HRV - 15ms / 29ms

07:15 - Weight @ 189.0lbs
 
Friday 27 October 2023

07:50 - 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) - 92.5kgs 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 8+3 (increase load next workout)

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

• Hamstrings - Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 4-8) - 27.5kgs x 8+3 (same load next workout, concentrating on ROM)

• Hamstrings - Pin Selected Seated Leg Curls (rep range 4-8) - 61.3kgs x 8+3 (increase load next workout)

• Hamstrings - Pin Selected Laying Leg Curls (rep range 4-8) - 50kgs x 8+3 (increase 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
 
Friday 27 October 2023

Calories, macros and activity

4 hour feeding window (18:00 - 22:00 as working until 2am)

• MyFitnessPal (kcals) • 2,154 (target is 2,079 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) • 219
• Carbs (g) • 122
• Fat (g) • 88

• Steps • ~10,800
 
Friday 27 / Saturday 28 October 2023

Potential quality of sleep influencing factors

Negative effects

• Late shift (7pm - 2am)
• Caffeine - 250mg (200mg at 7:30am, rest was decaffeinated coffee)

Positive effects

• Morning Workout (7:30am)
• 24 hour fast followed by a 4 hour eating window
• Last meal / food intake 4+ hours before bedtime
• High protein (1g+ per lb) / low - moderate carb (100-160g)
• No Alcohol
 
Saturday 28 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 02:42 to 11:26 (8:44)
Total Sleep - 7:29 / 8:03
Awake - 1:15 (14%) / 0:41 (7%)

Deep Sleep - 1:33 (18%) / 1:30 (17%)
Light Sleep - 4:22 (50%) / 4:48 (56%)
REM - 1:34 (18%) / 1:45 (20%)

Average HRV - 22ms / 47ms

11:45 - Weight @ 187.0lbs (~12 hrs after last meal)
 
Saturday 28 October 2023

12:40 - 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) - 19.35kgs (per hand) x 8+3 (increase load next workout)

• Upper - Incline Press (32°) on Smith Machine (rep range 4-8) ** - 47.5kgs x 8+3 (increase load next workout)

• Mid - Flat Press on Smith Machine ** (rep range 4-8) - 42.5kgs x 7+3 (increase load next workout)

• Lower - Assisted Dip Machine (rep range 4-8) - 63.3kgs (Bodyweight in gym clothes 86.3kgs 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) - 15kgs x 6+3 (same 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)
 
Saturday 28 October 2023

Calories, macros and activity

4 hour feeding window (18:00 - 22:00)

• MyFitnessPal (kcals) • 1,918 (target is 2,057 based on wake up body weight in lbs x11 for slow but steady weight loss)

• Protein (g) • 195
• Carbs (g) • 107
• Fat (g) • 769

• Steps • ~11,000
 
Saturday 28 / Sunday 29 October 2023

Potential quality of sleep influencing factors

Negative effects

• Late shift (7pm - 2am)
• Caffeine - 230mg (200mg Preworkout at 12pm)

Positive effects

• Morning Workout
• 20 hour fast followed by a 4 hour eating window
• Last meal / food intake 4+ hours before bedtime
• High protein (1g+ per lb) / low - moderate carb (100-160g)
• No Alcohol
 
Sunday 29 Ocrober 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 02:38 to 09:18 (6:40)
Total Sleep - 5:49 / 6:14
Awake - 0:51 (13%) / 0:25 (6%)

Deep Sleep - 1:33 (23%) / 1:14 (18%)
Light Sleep - 2:49 (42%) / 1:54 (28%)
REM - 1:28 (22%) / 3:06 (48%)

Average HRV - 18ms / 46ms

10:30 - Weight @ 186.6lbs (7 day average 187.11)
 
Last edited:
Sunday 29 October 2023

12:00 - 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 7+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 - Smith Machine Shrugs ** (rep range 4-8) - 85kgs x 6+3 (same load next workout)

• Lower Back - Hyperextensions (rep range 4-8) - 20kgs x 8+3 (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 6+3 (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
 
Last edited:
Sunday 29 October 2023

Calories, macros and activity

3.75 hour feeding window (13:15 - 17:00)

• MyFitnessPal (kcals) • 1,952 (target is 1866 to 2052 based on wake up body weight in lbs x10-11 for slow but steady weight loss)

• Protein (g) • 204
• Carbs (g) • 104
• Fat (g) • 80

• Steps • ~3,200
 
Sunday 29 October 2023

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 200mg preworkout taken at 11:45am

Positive effects

• Midday Workout
• 15.5 hour fast followed by a 3.75 hour eating window
• Last meal / food intake 4+ hours before bedtime
• High protein (1g+ per lb) / low - moderate carb (100-160g)
• No Alcohol
 
Monday 30 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:05 to 03:46 (6:41)
Total Sleep - 6:11 / 6:19
Awake - 0:30 (7%) / 0:22 (5%)

Deep Sleep - 1:11 (18%) / 0:52 (13%)
Light Sleep - 3:25 (51%) / 3:24 (51%)
REM - 1:36 (24%) / 2:03 (31%)

Average HRV - 24ms / 44ms

05:30 - 186.0lbs (12+ hours after last meal)
7 day average 186.91lbs [emoji3596]
 
Monday 30 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) - 95kgs x 7+3 (increase load next workout)

• Quadriceps (vastus medialis focus) - Pin Selected Leg Extension toes outwards (Machine 2 - rep range 4-8) - 90kgs x 6+2 (same load next workout)

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

• Hamstrings - Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 4-8) - 27.5kgs x 8+3 (same load next workout, concentrating on ROM)

• Hamstrings - Pin Selected Seated Leg Curls (rep range 4-8) - 63.6kgs x 8+2 (same load next workout)

• Hamstrings - Pin Selected Laying Leg Curls (rep range 4-8) - 54kgs x 7+3 (same load next workout)

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

• Abductors - Pin Selected Abductor (rep range 4-8) - 67.5kgs x 8+3 (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
 
Monday 30 October 2023

Calories, macros and activity

4 hour feeding window (13:00 - 17:00)

• MyFitnessPal (kcals) • 2,404 (target is 1,860 to 2,046 (wake up body weight in lbs x10-11 for slow but steady weight loss)

• Protein (g) • 117
• Carbs (g) • 213
• Fat (g) • 116

Poor diet today, mainly doughnuts [emoji2371]

• Steps • ~9,100
 
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