mickc1965 training log

Sunday 05 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 19:53 to 04:14 (8:21)
Total Sleep - 7:41 / 7:40
Awake - 0:40 (8%) / 0:41 (8%)

Deep Sleep - 1:26 (17%) / 1:30 (18%)
Light Sleep - 4:16 (51%) / 3:43 (45%)
REM - 1:59 (24%) / 2:27 (29%)

Average HRV - 25ms / 51ms

06:00 - 186.8lbs [emoji3596] 1.6lbs (14 hours after last meal)
7 day average 188.09lbs [emoji3595] 0.03lbs (current target is 185lbs)
 
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Sunday 05 November 2023

05:00 - 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 Side On Single Arm Lat Pulldown (rep range 4-8) - 28.45kgs 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) - 23.95kgs x 8+3 (increase load next workout)

• Traps - Cable Machine Shrugs on Machine 2 (rep range 4-8) - 68kgs 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) - 25kgs 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
 
Sunday 05 November 2023

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,921 target is 1,868 to 2,055 based on wake up body weight in lbs x10-11 for slow but steady weight loss

• Protein (g) • 215
• Carbs (g) • 74
• Fat (g) • 85

• Steps • ~2,500
 
Last edited:
Sunday 05 November 2023

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 230mg (200mg preworkout shot @ 04:45 plus 3 x decaf coffee)

Positive effects

• Early Morning Workout
• 18 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
• Magnesium Glycinate - 1000mg providing 200mg elemental Magnesium
• Neuro Night Complex - 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder / 25mg Lavender Flower Powder
 
Monday 06 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 20:10 to 05:33 (9:23)
Total Sleep - 7:53 / 8:21
Awake - 1:30 (16%) / 1:02 (11%)

Deep Sleep - 1:39 (18%) / 1:51 (19%)
Light Sleep - 4:07 (44%) / 3:32 (39%)
REM - 2:08 (22%) / 2:57 (31%)

Average HRV - 20ms / 41ms

06.00 - 186.0lbs [emoji3596] 0.8lbs (14 hours after last meal)
7 day average 188.09lbs [emoji3539] no change (current target is 185lbs)
 
Monday 06 November 2023

Calories, macros and activity

8 hour feeding window (10:00 - 18:00)

• 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) •

Crap diet today, too many temptations at work such as flapjacks and doughnuts

• Steps • ~8,500

No training today as planned rest day
 
Monday 06 November 2023

Potential quality of sleep influencing factors

Negative effects

• No Workout (planned)
• Poor Diet

Positive effects

• 18 hour fast followed by a 8 hour eating window
• Last meal / food intake 3+ hours before bedtime
• No Alcohol
• 40mg Caffeine
• Magnesium Glycinate - 1000mg providing 200mg elemental Magnesium
• Neuro Night Complex - 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder / 25mg Lavender Flower Powder
 
Tuesday 07 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 22:06 to 07:33 (9:27)
Total Sleep - 7:48 / 8:30
Awake - 1:39 (17%) / 0:57 (10%)

Deep Sleep - 1:14 (13%) / 1:24 (14%)
Light Sleep - 4:38 (49%) / 4:30 (49%)
REM - 1:56 (21%) / 2:36 (27%)

Average HRV - 18ms / 53ms

08:00 - 189.2lbs [emoji3595] 3.2lbs (high carbs yesterday - 14 hours after last meal)
7 day average 188.34lbs [emoji3595] 0.25lbs (current target is 185lbs)
 
Tuesday 07 November 2023

08:45 - 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 (overall) - Pin Selected Leg Extension (Machine 2 - rep range 4-8) - 87.5kgs x 8+3 (same load next workout)

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

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

• Hamstrings - Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 4-8) - 30kgs x 8+3 (same load next workout, concentrating on ROM)

• Hamstrings - Pin Selected Seated Leg Curls (rep range 4-8) - 66kgs x 8+3 (same load next workout)

• Hamstrings - Pin Selected Laying Leg Curls (rep range 4-8) - 54kgs x 6+2 (same load next workout)

• Adductors - Pin Selected Adductor (rep range 4-8) - 70kgs x 6+2 (same load next workout)

• Abductors - Pin Selected Abductor (rep range 4-8) - 70kgs x 6+2 (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
 
Tuesday 07 November 2023

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,821, target was 1,892 to 2,081 based on wake up body weight in lbs x10-11 for slow but steady weight loss

• Protein (g) • 190
• Carbs (g) • 105
• Fat (g) • 71

• Steps • ~5,900
 
Last edited:
Tuesday 07 November 2023

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Morning Workout
• 18 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
• 40mg Caffeine
• Magnesium Glycinate - 1000mg providing 200mg elemental Magnesium
• Neuro Night Complex - 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder / 25mg Lavender Flower Powder
 
Wednesday 08 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 20:00 to 01:23 (5:23)
Total Sleep - 4:38 / 4:51
Awake - 0:45 (14%) / 0:32 (10%)

Deep Sleep - 0:55 (17%) / 1:16 (24%)
Light Sleep - 2:41 (50%) / 2:13 (41%)
REM - 1:02 (19%) / 1:22 (25%)

Average HRV - 20ms / 35ms


08:00 - 186.8lbs [emoji3596] 2.4lbs (16 hours after last meal)

7 day average 187.89lbs [emoji3596] 0.45lbs (current target is 185lbs)
 
Wednesday 08 November 2023

03:20 - 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 8+3 (increase load next workout)

• Upper - Incline Press (32°) on Smith Machine (rep range 4-8) ** - 50kgs x 7+3(same load next workout)

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

• Lower - Assisted Dip Machine (rep range 4-8) - 66.2kgs (Bodyweight in gym clothes 86.5kgs less 20.3kgs) x 8+3 (reduce assistance to achieve 67-68kgs next workout)


Delts

• Lateral Head - Pin Selected Cable (Machine 1) Low to High Crossovers (rep range) - 7.5kgs (per hand) x 7+3 (same load next workout)

• Posterior Head - Pin Selected Cable (Machine 1) High Crossovers (rep range 4-8) - 7.5kgs (per hand) x 7+3 (same load next workout)


Triceps

• Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (rep range 4-8) - 15kgs x 5+3 (same load next workout)

• Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 4-8) - 35kgs x 8+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 08 November 2023

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,882 (target is 1,868 to 2,055 based on wake up body weight in lbs x10-11 for slow but steady weight loss)

• Protein (g) • 194
• Carbs (g) • 111
• Fat (g) • 70

• Steps • ~4,200
 
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Wednesday 08 November 2023

Potential quality of sleep influencing factors

Negative effects

• Caffeine (~240mg - 200mg Preworkout @ 03:00 plus 4 x Decaff Coffee last one @ approx 15:00)

Positive effects

• Early Morning Workout
• 20 hour fast followed by a 4 hour eating window
• Last meal / food intake 3+ hours before bedtime
• High protein (1g+ per lb) / low - moderate carb (100-160g)
• No Alcohol
• Magnesium Glycinate - 1000mg providing 200mg elemental Magnesium
• Neuro Night Complex - 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder / 25mg Lavender Flower Powder
 
Thursday 09 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 08:26 to 03:41 (7:15)
Total Sleep - 6:10 / 6:28
Awake - 1:05 (15%) / 0:47 (11%)

Deep Sleep - 0:56 (13%) / 1:18 (18%)
Light Sleep - 4:01 (55%) / 3:31 (49%)
REM - 1:13 (17%) / 1:39 (22%)

Average HRV - 19ms / 39ms


Body Weight

05:30 - 186.0lbs (-0.8lbs - 13.5 hours since meal)

7 day average 187.46lbs (-0.43lbs - current target is 185lbs)
 
Thursday 09 November 2023

04:25 - 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) - 31.7kgs 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) - 25.2kgs x 8+3 (same load next workout)

• Traps - Cable Machine Shrugs on Machine 2 (rep range 4-8) - 72.5kgs 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+3 (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) - 25kgs 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 10 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:38 to 08:15 (10:37 - wide awake between 02:36 to 04:57)
Total Sleep - 7:13 / 7:52
Awake - 3:24 (32%) / 2:45 (26%)

Deep Sleep - 1:47 (17%) / 1:35 (15%)
Light Sleep - 3:50 (36%) / 4:25 (42%)
REM - 1:36 (15%) / 1:52 (17%)

Average HRV - 16ms / 30ms

08:45 - 189.0lbs (up 3.0lbs - 13 hours fasted)
7 day average 187.46lbs (no change, target 185lbs)
 
Friday 10 November 2023

Calories, macros and activity

3 hour feeding window (13:00 - 16:00)

• MyFitnessPal (kcals) • 1.898, target is 1,890 to 2,079 based on wake up body weight in lbs x10-11 for slow but steady weight loss

• Protein (g) • 208
• Carbs (g) • 80
• Fat (g) • 83

• Steps • 2,200
 
Last edited:
Friday 10 November 2023

21:25 - 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 (overall) - Pin Selected Leg Extension (Machine 2 - rep range 4-8) - 87.5kgs x 8+3 (same load next workout)

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

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

Last exercise above struggled to keep a slow tempo

• Hamstrings - Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 4-8) - 30kgs x 8+3 (same load next workout, concentrating on ROM)

• Hamstrings - Pin Selected Seated Leg Curls (rep range 4-8) - 66kgs x 8+3 (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) - 70kgs x 7+3 (same load next workout)

• Abductors - Pin Selected Abductor (rep range 4-8) - 70kgs x 7+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
 
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