mickc1965 training log

Friday 17 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 09:22 to 11:52 (2:30)
Total Sleep - 2:19 / 2:26
Awake - 0:16 (6%) / 0:04 (2%)

Deep Sleep - 0:46 (31%) / 0:14 (9%)
Light Sleep - 1:05 (43%) / 1:37 (66%)
REM - 0:28 (20%) / 0:35 (23%)

Average HRV - 21ms / 68ms
 
Friday 17 November 2023

Calories, macros and activity

2 hour feeding window (14:00 - 16:00)

• MyFitnessPal (kcals) • 1799 from food plus 2000 from alcohol

• Protein (g) • 177
• Carbs (g) • 104
• Fat (g) • 71

• Steps • ~7,300
 
Friday 17 November 2023

Potential quality of sleep influencing factors

Negative effects

• Alcohol - 8 pints

Positive effects

• Workout
• Workout ? (see negative late workout comment)
• 12 hour fast followed by a 2 hour eating window
• Last meal / food intake 8+ hours before bedtime
• Moderately High protein (0.8g+ per lb) / low - moderate carb (100-160g)
 
Saturday 18 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 00:23 to 11:48 (11:25)
Total Sleep - 9:59 / 10:26
Awake - 1:26 (13%) / 0:58 (8%)

Deep Sleep - 2:06 (18%) / 2:07 (18%)
Light Sleep - 5:26 (48%) / 5:06 (46%)
REM - 2:27 (21%) / 3:13 (28%)

Average HRV - 15ms / 22ms
 
Saturday 18 November 2023

15:10 - 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

Quads

• 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

• 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) - 68.3kgs x 8+3 (same load next workout)

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


Adductors & Abductors

• 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
 
Saturday 18 November 2023

Calories, macros and activity

8 hour feeding window (14:00 - 22:00)

• MyFitnessPal (kcals) •

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

Was out and about last night so not recorded calorie intake, heavy drinking session

• Steps • ~5,000
 
Saturday 18 November 2023

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Alcohol

Positive effects

• Workout
• 20 hour fast followed by a 8 hour eating window
• Last meal / food intake 5+ hours before bedtime
• No Caffeine
 
Sunday 19 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 02:53 to 09:23 (6:30)
Total Sleep - 5:53 / 5:58
Awake - 0:37 (9%) / 0:32 (8%)

Deep Sleep - 1:03 (16%) / 0:45 (11%)
Light Sleep - 3.30 (54%) / 2:59 (47%)
REM - 1:21 (21%) / 2:13 (34%)

Average HRV - 10ms / 25ms
 
Sunday 19 November 2023

Planned Rest Day

Calories, macros and activity

7.5 hour binging window (13:00 - 20:30)

• MyFitnessPal (kcals) • Not counted [emoji2371]

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

• Steps • ~4,400

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine - ~300mg

Positive effects

• No Alcohol
 
Last edited:
Monday 20 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 23:18 to 06:19 (7:01)
Total Sleep - 6:17 / 6:36
Awake - 0:44 (10%) / 0:25 (5%)

Deep Sleep - 1:12 (17%) / 1:22 (19%)
Light Sleep - 3:48 (54%) / 3:18 (49%)
REM - 1:18 (19%) / 1:56 (27%)

Average HRV - 17ms / 38ms


Body Weight @ 193.0lbs (weekend drinking and high carb / poor diet)
 
Monday 20 November 2023

07:35 - Push Day (Chest, Delts & 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, 2-2.5 minutes rest between exercises


Chest

• Upper - Pin Selected Cable (Machine 2) Low to High Flies (rep range 4-8) - 25.2kgs (per hand) x 8+3 (same load next workout)

• Upper - Incline Press Machine (rep range 4-8) - 76.2kgs (includes 16.2kgs starting weight) x 7+2 (same load next workout)

• Mid - Chest Press Machine (rep range 4-8) - 68kgs x 6+2 (same load next workout)

• Lower - Assisted Dip Machine (rep range 4-8) - 68.4kgs (Bodyweight in gym clothes 89kgs less 20.6kgs) x 7+3 (adjust assistance to achieve 68-69kgs next workout)

• Complete - Pin Selected Cable (Machine 1) Ladder Flies (L2H positions 5, 7, 9, 11, 13, 15, 17 - 7 x 4-8) - 17.5kgs (per hand) x 6, 6, 6, 6, 6, 6, 6


Delts

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

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

• Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (rep range 4-8) - 15kgs x 6+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
 
Monday 20 November 2023

Calories, macros and activity

2.5 hour feeding window (13:30 - 16:00)

• MyFitnessPal (kcals) • 1,850 target was 1,930 to 2,123 based on wake up body weight in lbs x10-11 for slow but steady weight loss

• Protein (g) • 186
• Carbs (g) • 110
• Fat (g) • 74

• Steps • 2,200
 
Monday 20 November 2023

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Morning Workout
• 16.5 hr fast followed by a 2.5 hr eating window
• Last meal / food intake 6+ hours before bedtime
• No Alcohol
• Virtually No Caffeine since 7am (~230mg total)
• 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 21 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 23:50 to 07:35 (7:45)
Total Sleep - 7:17 / 7:27
Awake - 0:28 (6%) / 0:18 (3%)

Deep Sleep - 1:19 (17%) / 1:29 (19%)
Light Sleep - 3:50 (50%) / 3:46 (50%)
REM - 2:09 (27%) / 2:12 (28%)

Average HRV - 18ms / 26ms


Body Weight @ 08:00

192.2lbs (down 0.8lbs - 16 hours fasted)
 
Tuesday 21 November 2023

08:45 - 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, 2-2.5 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 (increase load next workout)

• Lower Lats - Pin Selected Single Straight Arm Rope Lat Pulldown with on Machine 2 (rep range 4-8) - 27.2kgs x 8+3 (increase load next workout)

• Middle Back - Pin Selected Single Arm Cable Rows (rep range 4-8) - 27.2kgs x 8+3 (increase load next workout)

• Traps - Cable Machine Shrugs on Machine 2 (rep range 4-8) - 81.5kgs 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 - Cable Spider Curls (Machine 1 - rep range 4-8) - 15kgs x 8+3 (increase load next workout)

• Long Head - Pin Selected Cable Single Arm Bayesian Curls (Machine 1 - rep range 4-8) - 15kgs (per hand) x 6+3 (same load next workout)

• Brachialis - Pin Selected Cable Rope Hammer Curls (Machine 1 - rep range 4-8) - 27.5kgs 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
 
Tuesday 21 November 2023

Calories, macros and activity

1 hour feeding window (15:00 - 16:00)

• MyFitnessPal (kcals) • 1,887 target is 1,922 to 2,114 based on wake up body weight in lbs x10-11 for slow but steady weight loss

• Protein (g) • 212
• Carbs (g) • 73
• Fat (g) • 83

• Steps • ~5,400
 
Last edited:
Tuesday 21 November 2023

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Morning Workout
• 23 hour fast followed by a 1 hour eating window
• Last meal / food intake 3+ hours before bedtime
• High protein (1g+ per lb) / low carb (50-100g)
• No Alcohol
• Caffeine - 200mg (preworkout at 08:30) plus 20mg from decaffeinated coffee
• 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
 
Last edited:
Wednesday 22 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 22:20 to 03:35 (5:15)
Total Sleep - 4:33 / 4:58
Awake - 0:43 (14%) / 0:17 (5%)

Deep Sleep - 0:12 (4%) / 0:24 (7%)
Light Sleep - 3:12 (61%) / 2:42 (53%)
REM - 1:10 (21%) / 1:52 (35%)

Average HRV - 24ms / 65ms


Body Weight @ 06:00 - 193.0lbs (up 0.8lbs - 14 hours fasted)
 
Last edited:
Wednesday 22 November 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, 2-2.5 minutes rest between exercises


Quadriceps

• 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

• Hamstrings - Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 4-8) - 32.5kgs x 8+3 (same load next workout, concentrating on ROM)

• Hamstrings - Pin Selected Seated Leg Curls (rep range 4-8) - 68.3kgs x 8+3 (same load next workout)

• Hamstrings - Pin Selected Laying Leg Curls (rep range 4-8) - 56.3kgs x 7+3 (same load next workout)


Adductors / Abductors

• 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
 
Wednesday 22 November 2023

Calories, macros and activity

1 hour feeding window (14:00 - 15:00)

• MyFitnessPal (kcals) • 1,877

• Protein (g) • 213
• Carbs (g) • 70
• Fat (g) • 83


• Steps • ~14,500
 
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