mickc1965 training log

Wednesday 22 November 2023

Potential quality of sleep influencing factors

Negative effects

• Caffeine mg - 200 at 04:00 plus 60 (decaf coffee)

Positive effects

• Early Morning Workout
• 22 hour fast followed by a 1 hour eating window
• Last meal / food intake 6+ hours before bedtime
• High protein (1g+ per lb) / low carb (50-100g)
• No Alcohol
• No Significant Caffeine since 04:00
• 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
• Blue light blocking glasses from 8pm
 
Thursday 23 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:16 to 05:31 (8:15)
Total Sleep - 7:40 / 7:37
Awake - 0:35 (7%) / 0:38 (7%)

Deep Sleep - 1:29 (18%) / 1:40 (20%)
Light Sleep - 3:46 (46%) / 3:08 (39%)
REM - 2:25 (29%) / 2:49 (34%)

Average HRV - 20ms / 31ms


Body Weight @ 05:45 - 189.0lbs (down 4.0lbs - 14.75 hours fasted)
 
Thursday 23 November 2023

Rest Day


Calories, macros and activity

Poor diet today ate crap

Steps - ~4,500


Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Food last consumed less than 3 hours before bed

Positive effects

• Planned Rest Day
 
Friday 24 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 20:51 to 02:04 (5:13)
Total Sleep - 4:26 / 4:45
Awake - 0:47 (15%) / 0:28 (9%)

Deep Sleep - 1:03 (20%) / 0:58 (19%)
Light Sleep - 2:22 (45%) / 2:07 (40%)
REM - 1:03 (20%) / 1:40 (32%)

Average HRV - 17ms / 32ms


Body Weight @ 05:45 - 190.0lbs (up 1.0lbs - only 10 hours fasted)
 
Friday 24 November 2023

03:40 - Quads, Adductors, Chest, Delts & Triceps

Training protocol will be MYO REPS (20 seconds rest) with the Activation & Myo Rep sets all performed close to TECHNICAL FAILURE at 10-15 reps (Activation) plus 5 further sets x 3 reps 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


Quads & Adductors

• Quadriceps (vastus lateralis focus) - Pin Selected Leg Extension toes inwards (Machine 2 - rep range 10-15) - 65kgs x 12+3+3+3+3+3 (same load next workout)

• Adductors - Pin Selected Adductor (rep range 10-15) - 50kgs x 15+3+3+3+3+3 (increase load next workout)


Chest

• Upper - Incline Press (32°) on Smith Machine (rep range 10-15) ** - 40kgs x 10+3+3+3+3+3 (same load next workout)


Delts

• Lateral Head - Pin Selected Cable (Machine 1) Low to High Crossovers (rep range 10-15) - 5kgs (per hand) x 12+3+3+3+3+3 (same load next workout)


Triceps

• Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (rep range 10-15) - 15kgs x 13+3+3+3+3+3 (same load next workout)


** denotes no allowance for any machine resistance

Progression protocol will be once the target reps stated above & the TUT are both met the load will be increased
 
Last edited:
Friday 24 November 2023

Calories, macros and activity

2 hour feeding window (12:00 - 14:00)

• MyFitnessPal (kcals) • 1,822

• Protein (g) • 212
• Carbs (g) • 58
• Fat (g) • 82

• Steps • ~7,600
 
Friday 24 November 2023

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 800mg+ (none since midday)

Positive effects

• Early Morning Workout
• 16 hour fast followed by a 2 hour eating window
• Last meal / food intake 7+ hours before bedtime
• High protein (1g+ per lb) / low carb (50-100g)
• 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
 
Saturday 25 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 22:13 to 03:36 (5:13)
Total Sleep - 5:00 / 5:05
Awake - 0:13 (4%) / 0:08 (2%)

Deep Sleep - 1:09 (21%) / 1:08 (21%)
Light Sleep - 2:35 (50%) / 2:01 (40%)
REM - 1:17 (25%) / 1:56 (37%)

Average HRV - 17ms / 37ms


Body Weight @ 06:00 - 188.2lbs (down 1.8lbs - 16 hours fasted)
 
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Saturday 25 November 2023

04:30 - Hamstrings, Back & Biceps

Training protocol will be MYO REPS (20 seconds rest) with the Activation & Myo Rep sets all performed close to TECHNICAL FAILURE at 10-15 reps (Activation) plus 5 further sets x 3 reps 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


Hamstrings

• Hamstrings - Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 10-15) - 20kgs x 15+3+3+3+3+3 (increase load next workout, concentrating on ROM)

Back

• Upper / Outer Lats - Pin Selected Wide Grip Lat Pulldown (rep range 10-15) - 68kgs x 12+3+3+3+3+3 (same load next workout)

• Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (rep range 10-15)- 49.8kgs x 12+3+3+3+3+3 (same load next workout)

• Lower Lats - Pin Selected Medium Width Straight Arm Lat Pulldown (Machine 2 - rep range 10-15) - 54kgs x 12+3+3+3+3+3 (same load next workout)

• Traps - DB Shrugs (rep range 10-15) - 50kgs (25kgs per hand) x 10+3+3+3+3+3 (same load next workout)

• Lower Back - Hyperextensions (rep range 10-15) - 10kgs x 15+3+3+3+3+3 (same load next workout)

Biceps

• Short Head - Cable Spider Curls (Machine 1 - rep range 10-15) - 10kgs x 15+3+3+3+3+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 up
 
Saturday 25 November 2023

Calories, macros and activity

Didn’t track calories today plus had a few too many bevvies after work

Potential quality of sleep influencing factors

Negative effects

• Alcohol -
• Caffeine - 600mg+

Positive effects

• 4:30am Workout
• 23 hour fast followed by a 4 hour eating window
• Last meal / food intake 3+ hours before bedtime
 
Sunday 26 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 00:08 to 09:26 (9:18)
Total Sleep - 6:42 / 7:37
Awake - 2:36 (28%) / 1:41 (18%)

Deep Sleep - 1:31 (16%) / 1:33 (16%)
Light Sleep - 3:48 (41%) / 3:33 (39%)
REM - 1:23 (15%) / 2:31 (27%)

Average HRV - 13ms / 47ms


Body Weight @ 09:30 - 189.2lbs (up 0.8lbs - 15 hours fasted)
 
Sunday 26 November 2023

Quads, Abductors, Chest, Delts & Triceps

Training protocol will be MYO REPS (20 seconds rest) with the Activation & Myo Rep sets all performed close to TECHNICAL FAILURE at 10-15 reps (Activation) plus 5 further sets x 3 reps 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


Quads & Abductors

• Quadriceps (vastus medialis focus) - Pin Selected Leg Extension toes outwards (Machine 2 - rep range 10-15 ) - 65kgs x 12+3+3+3+2+2 (same load next workout)

• Abductors - Pin Selected Adductor (rep range 10-15 ) - 50kgs x 15+3+3+3+3+3 (increase load next workout)


Chest

• Mid - Chest Press Machine (rep range 10-15 ) - 41kgs x 15+3+3+3+3+3 (increase load next workout)

Delts

• Posterior Head - Pin Selected Cable (Machine 1) High Crossovers (rep range 10-15 ) - 5kgs (per hand) x 15+3+3+3+3+3 (same load next workout)


Triceps

• Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 10-15 ) - 20kgs x 15+3+3+3+3+3 (increase load next workout)


** denotes no allowance for any machine resistance

Progression protocol will be once the target reps stated above & the TUT are both met the load will be increased
 
Sunday 26 November 2023

Calories, macros and activity

3 hour feeding window (14:00 - 17:00)

• MyFitnessPal (kcals) • 2,521, includes 3 pints of non alcoholic cider

• Protein (g) • 209
• Carbs (g) • 211
• Fat (g) • 87

• Steps • ~3,000
 
Sunday 26 November 2023

Potential quality of sleep influencing factors

Negative effects

• Caffeine - ~210mg

Positive effects

• Lunchtime Workout
• 19 hour fast followed by a 3 hour eating window
• Last meal / food intake 4+ hours before bedtime
• High protein (1g+ per lb) / moderate carb (160 -275g)
• No Alcohol
 
Monday 27 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:19 to 04:00 (6:41)
Total Sleep - 6:13 / 6:27
Awake - 0:28 (7%) / 0:14 (3%)

Deep Sleep - 1:51 (28%) / 1:24 (20%)
Light Sleep - 2:32 (37%) / 2:19 (34%)
REM - 1:52 (28%) / 2:44 (43%)

Average HRV - 19ms / 34ms


Body Weight @ 07:30 - 189.2lbs (down 0.2lbs / - 14.5 hours fasted)

7 day average 190.09lbs (target 185lbs)
 
Monday 27 November 2023

04:40 - Hamstrings, Back & Biceps

Training protocol will be MYO REPS (20 seconds rest) with the Activation & Myo Rep sets all performed close to TECHNICAL FAILURE at 10-15 reps (Activation) plus 5 further sets x 3 reps 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


Hamstrings

• Hamstrings - Pin Selected Seated Leg Curls (rep range 10-15) - 39kgs x 15+3+3+3+3+3 (increase load next workout)

Back

• Upper / Outer Lats - Plate Loaded Unilateral High Pulley Row (rep range 10-15) - 40kgs x 15+3+3+3+3+3 (increase load next workout)

• Middle Back - Plate Loaded Unilateral Chest Supported Rows (rep range 10-15) - 40kgs x 15+3+3+3+3+3 (increase load next workout)

• Traps - Cable Machine Shrugs (Machine 2 - rep range 10-15) - 58.9kgs x 15+3+3+3+3+3 (increase load next workout)

• Lower Back - Hyperextensions (rep range 10-15) - 10kgs x 13+3+3+3+3+3 (same load next workout)

Biceps

• Long Head - Pin Selected Cable Bayesian Curls (Machine 1 - rep range 10-15) - 10kgs (per hand) x 12+3+3+3+3+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 27 November 2023

Calories, macros and activity

1 meal at 2pm after completion of my back tattoo

• MyFitnessPal (kcals) • 1,809

• Protein (g) • 76
• Carbs (g) • 204
• Fat (g) • 72

• Steps • ~3,300
 
Monday 27 November 2023

Potential quality of sleep influencing factors

Negative effects

• New Tattoo
• Poor Diet
• Caffeine - ~500mg

Positive effects

• 4:30am Workout
• 21 hour fast followed by a single meal
• 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
• Blue light blocking glasses from 8pm
 
Last edited:
Tuesday 28 November 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:03 to 03:33 (6:30)
Total Sleep - 6:02 / 6:10
Awake - 0:28 (7%) / 0:20 (5%)

Deep Sleep - 0:16 (4%) / 1:35 (24%)
Light Sleep - 4:23 (67%) / 2:44 (42%)
REM - 1:23 (22%) / 1:51 (29%)

Average HRV - 19ms / 27ms


Body Weight @ 06:30 - 189.2lbs (up 0.2lbs - 16.5 hours fasted)

7 day average 189.66lbs (down 0.43lbs target 185lbs)
 
Tuesday 28 November 2023

Quads, Calves, Chest, Delts & Triceps

Training protocol will be MYO REPS (20 seconds rest) with the Activation & Myo Rep sets all performed close to TECHNICAL FAILURE at 10-15 reps (Activation) plus 5 further sets x 3 reps 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


Quads & Calves

• Quadriceps (overall) - Pin Selected Leg Extension (Machine 2 - rep range 10-15) - 65kgs x 15+3+3+3+3+3 (increase load next workout)

• Calves - Pin Selected Standing Calf Raise **(rep range 10-15) - 15kgs x 15+3+3+3+3+3 (increase load next workout)


Chest

• Lower - Assisted Dip Machine (rep range 10-15) - 47kgs (Bodyweight in gym clothes 88kgs less 41kgs) x 15+3+3+3+3+3 (adjust assistance to achieve ~50kgs next workout)


Delts

• Lateral Head - Pin Selected Cable (Machine 1) Low to High Crossovers (rep range 10-15) - 5kgs (per hand) x 12+3+3+3+3+3 (same load next workout)


Triceps

• Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (rep range 10-15) - 5kgs x 15+3+3+3+3+3 (increase load next workout)


** denotes no allowance for any machine resistance

Progression protocol will be once the target reps stated above & the TUT are both met the load will be increased
 
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