mickc1965 training log

Monday 30 October 2023

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Food last consumed less than 4 hours before bed
• Alcohol -
• Caffeine - ~240mg (200mg preworkout at 04:00)

Positive effects

• Early Morning Workout
• 20 hour fast followed by a 4 hour eating window
• Last meal / food intake 4+ hours before bedtime
• No Alcohol
 
Tuesday 31 October 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:08 to 04:55 (7:47)
Total Sleep - 7:14 / 7:22
Awake - 0:33 (7%) / 0:25 (5%)

Deep Sleep - 1:28 (19%) / 1:39 (21%)
Light Sleep - 3:48 (49%) / 3:18 (43%)
REM - 1:58 (25%) / 2:26 (31%)

Average HRV - 20ms / 39ms

05:30 - 187.4lbs (12+ hours after last meal)
7 day average 186.94lbs [emoji3595] 0.03lbs


Rest Day
 
Tuesday 31 October 2023

Calories, macros and activity

? hour feeding window (?? - ??)

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

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

Today was a bad day binge eating crap food so not logged, need to get a grip and get back on the clean eating wagon

• Steps • ~7,600
 
Tuesday 31 October 2023

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Food last consumed less than 2 hours before bed
• Caffeine - 270mg+

Positive effects

• Planned rest day
• No Alcohol
 
Wednesday 01 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 22:04 to 01:37 (3:33)
Total Sleep - 2:45 / 3:10
Awake - 0:48 (22.5%) / 0:23 (11%)

Deep Sleep - 0:48 (22.5%) / 0:32 (15%)
Light Sleep - 1:35 (45%) / 1:30 (42%)
REM - 0:22 (10%) / 1:08 (32%)

Average HRV - 19ms / 44ms

Poor diet yesterday kept me awake with acid reflux [emoji20][emoji99]

Time - 190.0lbs (9 hours after last meal)
7 day average 187.51lbs [emoji3595] (target is 185)
 
Wednesday 01 November 2023

04:10 - 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) - 20.6kgs (per hand) x 8+3 (increase load next workout)

• Upper - Incline Press (32°) on Smith Machine (rep range 4-8) ** - 50kgs x 5+2 (same load next workout)

• Mid - Flat Press on Smith Machine ** (rep range 4-8) - 42.5kgs x 6+3 (same load next workout)

• Lower - Assisted Dip Machine (rep range 4-8) - 65kgs (Bodyweight in gym clothes 88kgs less 23kgs) x 7+3 (adjust assistance to keep 65kgs 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 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
 
Wednesday 01 November 2023

Calories, macros and activity

8 hour feeding window (10:00 - 16:00)

• MyFitnessPal (kcals) • ???? (target is 1,900 to 2,090) based on wake up body weight in lbs x10-11 for slow but steady weight loss)

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

Another bad diet day

• Steps • ~5,600
 
Wednesday 01 November 2023

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Food last consumed less than 4 hours before bed
• Caffeine - 270mg+ (200mg preworkout at 04:00)

Positive effects

• Early Morning Workout
• No Alcohol
 
Thursday 02 November 2023

Time in bed - 20:06 to 03:03 (6:57)
Total Sleep - 6:29 / 6:28
Awake - 0:28 (7%) / 0:29 (7%)

Deep Sleep - 1:02 (15%) / 1:17 (18%)
Light Sleep - 3:27 (49%) / 2:41 (39%)
REM - 2:00 (28%) / 2:28 (36%)

Average HRV - 18ms / 52ms

05:40 - 189.0lbs (13 hours after last meal)
7 day average 187.86lbs [emoji3595] (target is 185lbs)
 
Thursday 02 November 2023

04:45 - 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 Side On Single Arm Lat Pulldown (rep range 4-8) - 27.2kgs x 8+3 (increase load next workout)

• Lower Lats - Pin Selected Medium Width Straight Arm Lat Pulldown with bar (rep range 4-8) - 75kgs x 7+2 (same load next workout)

• Middle Back - Pin Selected Single Arm Cable Rows (rep range 4-8) - 22.7kgs x 8+3 (increase load next workout)

• Traps - Smith Machine Shrugs ** (rep range 4-8) - 80kgs x 8+3 (increase 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 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
 
Thursday 02 November 2023

Calories, macros and activity

? hour feeding window (?? - ??)

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

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

Work training course today so diet again was crap

• Steps • ~5,000
 
Thursday 02 November 2023

Potential quality of sleep influencing factors

Negative effects

• Not well
• Poor Diet
• Food last consumed less than 4 hours before bed
• Caffeine - ~400mg (last consumption 14:00)

Positive effects

• Early morning workout
• No Alcohol
 
Friday 03 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:59 to 08:03 (10:04)
Total Sleep - 07:53 / 8:51
Awake - 2:11 (22%) / 1:09 (11%)

Deep Sleep - 1:37 (16%) / 2:03 (20%)
Light Sleep - 4:31 (45%) / 3:53 (40%)
REM - 1:45 (17%) / 2:55 (29%)

Average HRV - 19ms / 37ms

09:00 - 189.0lbs (15 hours after last meal)
7 day average 187.86lbs [emoji3539] (current target is 185)
 
Friday 03 November 2023

09:55 - 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 8+3 (increase load next workout)

• Quadriceps (vastus medialis focus) - Pin Selected Leg Extension toes outwards (Machine 2 - rep range 4-8) - 90kgs 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) - 27.5kgs x 8+3 (increase load next workout, concentrating on ROM)

• Hamstrings - Pin Selected Seated Leg Curls (rep range 4-8) - 63.6kgs x 8+3 (increase 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
 
Friday 03 November 2023

Calories, macros and activity

3 hour feeding window (15:00 - 18:00)

• MyFitnessPal (kcals) • 1,998 (target is 1,890 to 2,079 based on wake up body weight of 189lbs x10-11 for slow but steady weight loss)

• Protein (g) • 241
• Carbs (g) • 82
• Fat (g) • 78

• Steps • ~3,200
 
Friday 03 November 2023

Potential quality of sleep influencing factors

Negative effects

• Not well
• Caffeine - 210mg (200mg preworkout at 09:30)

Positive effects

• Morning Workout
• 21 hour fast followed by a 3 hour eating window
• Last meal / food intake 3+ hours before bedtime
• High protein (1g+ per lb) / low carb (50-100g)
• No Alcohol
 
Last edited:
Saturday 04 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 20:41 to 02:57 (6:16)
Total Sleep - 5:50 / 5:47
Awake - 0:26 (6%) / 0:29 (7%)

Deep Sleep - 1:07 (18%) / 1:13 (19%)
Light Sleep - 3:10 (51%) / 2:37 (43%)
REM - 1:33 (25%) / 1:57 (31%)

Average HRV - 23ms / 41ms

07:40 - 188.4lbs (13.75 hours after last meal)
7 day average 188.06lbs [emoji3595] (current target is 185lbs)
 
Saturday 04 November 2023

04:50 - 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 - Pin Selected Cable (Machine 2) Low to High Flies (rep range 4-8) - 21.85kgs (per hand) x 7+3 (same load next workout)

• Upper - Incline Press (32°) on Smith Machine (rep range 4-8) ** - 50kgs x 5+2 (same load next workout)

• Mid - Flat Press on Smith Machine ** (rep range 4-8) - 42.5kgs x 6+3 (same load next workout)

• Lower - Assisted Dip Machine (rep range 4-8) - 66.45kgs (Bodyweight in gym clothes 86.75kgs less 20.3kgs) x 7+3 (adjust assistance to keep ~66kgs 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) - 35kgs 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
 
Saturday 04 November 2023

Calories, macros and activity

6 hour feeding window (10:00 - 16:00)

• MyFitnessPal (kcals) • 1,913 - target is 1,884 to 2072 based on wake up body weight in lbs x10-11 for slow but steady weight loss

• Protein (g) • 215
• Carbs (g) • 72
• Fat (g) • 85

• Steps • ~1,800
 
Saturday 04 November 2023

Potential quality of sleep influencing factors

Negative effects

• Caffeine - ~250mg (200mg Preworkout shot at 04:30 remainder was decaf coffee last consumed at 16:00)

Positive effects

• Early Morning Workout
• 16 hour fast followed by a 6 hour eating window
• Last meal / food intake 3+ hours before bedtime
• High protein (1g+ per lb) / low carb (50-100g)
• No Alcohol
 
Last edited:
You must log in or register to reply here.
Back
Top