mickc1965 training log

Friday 10 November 2023

Potential quality of sleep influencing factors

Negative effects

• Late Workout (generally increases sleeping RHR)

Positive effects

• 17 hour fast followed by a 3 hour eating window
• Last meal / food intake 6+ hours before bedtime
• High protein (1g+ per lb) / low carb (50-100g)
• No Alcohol
• Minimal Caffeine (~40mg)
• 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
 
Saturday 11 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 22:33 to 07:30 (8:57)
Total Sleep - 7:43 / 8:17
Awake - 1:14 (14%) / 0:40 (7%)

Deep Sleep - 1:17 (14%) / 0:58 (10%)
Light Sleep - 4:26 (50%) / 5:04 (58%)
REM - 2:01 (22%) / 2:15 (25%)

Average HRV - 25ms / 69ms

Body Weight @ 08:00

188.4lbs (down 0.6lbs - 15 hours fasted)
7 day average 187.46lbs (no change, target 185lbs)
 
Saturday 11 November 2023

09:10 - 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) - 22.7kgs (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) - 45kgs x 6+2 (same load next workout)

• Lower - Assisted Dip Machine (rep range 4-8) - 68.9kgs (Bodyweight in gym clothes 86.9kgs less 18kgs) x 7+3 (adjust assistance to achieve 68-69kgs 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
 
Sunday 12 November 2023

Potential quality of sleep influencing factors

Negative effects

• Poor Diet

Positive effects

• Planned Rest Day
• Last meal / food intake 3+ hours before bedtime
• Minimal Caffeine
• Pukka Night Time Tea x1
• Ashwagandha - 1200mg
• 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 13 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 20:36 to 07:32 (10:56)
Total Sleep - 9:28 / 09:55
Awake - 1:28 (13%) / 1:00 (9%)

Deep Sleep - 1:31 (14%) / 1:45 (16%)
Light Sleep - 5:24 (49%) / 4:55 (46%)
REM - 2:34 (24%) / 3:15 (29%)

Average HRV - 24ms / 57ms
 
Monday 13 November 2023

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) - 32.95kgs x 6+3 (same load next workout)

• Lower Lats - Pin Selected Medium Width Straight Arm Lat Pulldown with bar (rep range 4-8) - 75kgs x 8+3 (increase load next workout)

• Middle Back - Pin Selected Single Arm Cable Rows (rep range 4-8) - 25.2kgs x 8+3 (increase load next workout)

• Traps - Cable Machine Shrugs on Machine 2 (rep range 4-8) - 77kgs 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) - 27.5kgs x 6+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 13 November 2023

Calories, macros and activity

3 hour feeding window (13:30 - 16:30)

• MyFitnessPal (kcals) • 1,908

• Protein (g) • 180
• Carbs (g) • 147
• Fat (g) • 67

• Steps • ~2,000
 
Last edited:
Tuesday 14 November 2023

00:45 - 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, 2-3 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 (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 (overall) - Pin Selected Leg Extension (Machine 2 - rep range 4-8) - 87.5kgs x 8+3 (same load next workout)

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

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

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

• Adductors - Pin Selected Adductor (rep range 4-8) - 70kgs x 8+3 (same load next workout)

• Abductors - Pin Selected Abductor (rep range 4-8) - 70kgs x 8+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
 
Last edited:
Tuesday 14 November 2023 (preparing for upcoming night shift)

Potential quality of sleep influencing factors

Negative effects

• Workout close to bedtime

Positive effects

• 22 hour fast followed by a 3 hour eating window
• Last meal / food intake 10+ hours before bedtime
• Moderate to High protein (0.8 to 1g+ per lb) / low - moderate carb (100-160g)
• No Alcohol
• Minimal Caffeine (~50mg)
• Pukka Night Time Tea x1
• Ashwagandha - 1200mg
• 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 14 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 02:47 to 10:21 (7:34)
Total Sleep - 6:16 / 7:10
Awake - 1:18 (17%) / 0:24 (5%)

Deep Sleep - 1:13 (16%) / 0:59 (12%)
Light Sleep - 3:31 (46%) / 3:54 (53%)
REM - 1:33 (21%) / 2:17 (30%)

Average HRV - 32ms / 65ms


Body Weight @ 10:30

189.6lbs (18.5 hours fasted)
 
Tuesday 14 - Wednesday 15 November 2023 (night shift)

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1861

• Protein (g) • 205
• Carbs (g) • 78
• Fat (g) • 81

• Steps • ~7,000
 
Wednesday 15 November 2023 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• Workout close to bedtime (generally increases sleeping RHR)
• Caffeine - ~200mg (last intake of 160mg at 2am)

Positive effects

• 30 hour fast followed by a 4 hour eating window
• Last meal / food intake 6+ hours before bedtime
• High protein (1g+ per lb) / low carb (50-100g)
• No Alcohol
• Ashwagandha - 1200mg
• 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 15 November 2023 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• Workout close to bedtime (generally increases sleeping RHR)
• Caffeine - ~200mg (last intake of 160mg at 2am)

Positive effects

• 30 hour fast followed by a 4 hour eating window
• Last meal / food intake 6+ hours before bedtime
• High protein (1g+ per lb) / low carb (50-100g)
• No Alcohol
• Ashwagandha - 1200mg
• 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 15 November 2023 (following a night shift)

07:40 - 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) - 23.95kgs (per hand) x 8+3 (same 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) - 45kgs x 6+2 (same load next workout)

• Lower - Assisted Dip Machine (rep range 4-8) - 68.9kgs (Bodyweight in gym clothes 86.9kgs less 18kgs) x 7+3 (adjust assistance to achieve 68-69kgs next workout)

• Complete - Pin Selected Cable (Machine 1) Ladder Flies (L2H positions 6, 9, 12, 15, 18 - 5 x 4-8) - 17.5kgs (per hand) x 6, 6, 6, 6, 6


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 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
 
Wednesday 15 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 08:59 to 13:23 (4:24)
Total Sleep - 3:33 / 3:54
Awake - 0:49 (19%) / 0:30 (11%)

Deep Sleep - 0:51 (19%) / 0:37 (14%)
Light Sleep - 1:49 (42%) / 2:08 (49%)
REM - 0:53 (20%) / 1:09 (26%)

Average HRV - 18ms / 46ms


Body Weight @ 17:30

187.8lbs (15.5 hours fasted)
 
Thursday 16 November 2023

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• Poor Diet
• Food last consumed less than 1 hour before bed
• Caffeine - ~200mg

Positive effects

• Rest Day
• 18 hour fast followed by a 8 hour eating window
• No Alcohol
• Ashwagandha - 1200mg
• 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
 
Last edited:
Thursday 16 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 07:21 to 17:17 (9:56)
Total Sleep - 6:50 / 7:43
Awake - 3:06 (32%) / 2:13 (22%)

Deep Sleep - 0:53 (8%) / 1:24 (14%)
Light Sleep - 4:36 (46%) / 4:00 (41%)
REM - 1:22 (14%) / 2:18 (23%)

Average HRV - 16ms / 37ms

Time - 189.4lbs (up 1.6lbs - 11 hours fasted)
 
Thursday 16 - Friday 17 November 2023 (night shift)

Calories, macros and activity

6 hour feeding window (20:00 - 02:00)

• MyFitnessPal (kcals) • 2,638

• Protein (g) • 131
• Carbs (g) • 221
• Fat (g) • 137

• Steps • ~16,000
 
Friday 17 November 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 Side On Single Arm Lat Pulldown (rep range 4-8) - 32.95kgs x 8+3 (same load next workout)

• Middle Back - Pin Selected Single Arm Cable Rows (rep range 4-8) - 25.2kgs x 8+3 (increase load next workout)

• Lower Lats - Pin Selected Medium Width Straight Arm Lat Pulldown with bar (rep range 4-8) - 77kgs x 6+2 (same load next workout)

• Traps - Cable Machine Shrugs on Machine 2 (rep range 4-8) - 77kgs 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) - 27.5kgs 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
 
Friday 17 November 2023 (after night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• Workout close to sleep (generally increases sleeping RHR)
• Poor Diet
• Caffeine - 450mg (200mg preworkout at 7am)

Positive effects

• Workout (see negative late workout comment)
• 14 hour fast followed by a 6 hour eating window
• Last meal / food intake 6+ hours before bedtime
• No Alcohol
• Pukka Night Time Tea x1
• Ashwagandha - 1200mg
• 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
 
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