mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Tuesday 28 November 2023
Potential quality of sleep influencing factors
Negative effects
• Poor Diet
• Caffeine - 200-300mg
Positive effects
• 4:30am Workout
• 20 hour fast followed by a 4 hour eating window
• Last meal / food intake 6+ hours before bedtime
• 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
• Blue light blocking glasses from 8pm
Potential quality of sleep influencing factors
Negative effects
• Poor Diet
• Caffeine - 200-300mg
Positive effects
• 4:30am Workout
• 20 hour fast followed by a 4 hour eating window
• Last meal / food intake 6+ hours before bedtime
• 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
• Blue light blocking glasses from 8pm
mickc1965
Well-Known Member
Wednesday 29 November 2023
Sleep info based on Oura Ring / Whoop
Time in bed - 21:00 to 08:12 (11:12)
Total Sleep - 8:28 / 10:08
Awake - 2:44 (25%) / 1:04 (9%)
Rather a large discrepancy in awake time, sleep watch has sleep disruption at 17.2% so slap bang in the middle of the above [emoji2371]
Deep Sleep - 1:20 (12%) / 2:08 (19%)
Light Sleep - 5:19 (47%) / 4:17 (39%)
REM - 1:49 (16%) / 3:43 (33%)
Average HRV - 22ms / 61ms
Body Weight @ 08:09 - 189.2lbs (no change - 19 hours fasted)
7 day average 189.11 lbs (down 0.55lbs, target is 185lbs)
Sleep info based on Oura Ring / Whoop
Time in bed - 21:00 to 08:12 (11:12)
Total Sleep - 8:28 / 10:08
Awake - 2:44 (25%) / 1:04 (9%)
Rather a large discrepancy in awake time, sleep watch has sleep disruption at 17.2% so slap bang in the middle of the above [emoji2371]
Deep Sleep - 1:20 (12%) / 2:08 (19%)
Light Sleep - 5:19 (47%) / 4:17 (39%)
REM - 1:49 (16%) / 3:43 (33%)
Average HRV - 22ms / 61ms
Body Weight @ 08:09 - 189.2lbs (no change - 19 hours fasted)
7 day average 189.11 lbs (down 0.55lbs, target is 185lbs)
mickc1965
Well-Known Member
Wednesday 29 November 2023
09:40 - 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 Laying Leg Curls (rep range 10-15) - 36kgs x 15+3+3+3+3+3 (increase load next workout)
Back
• Upper / Outer Lats - Pin Selected Seated Lat Pulldown with D Handles (rep range 10-15) - 58.9kgs x 12+3+3+3+3+3 (same load next workout)
• Middle Back - Pin Selected Single Arm Cable Rows (rep range 10-15) - 18.1kgs x 12+3+3+3+3+3 (same load next workout)
• Traps - Cable Machine Shrugs (Machine 2 - rep range 10-15) - 63.4kgs x 15+3+3+3+3+3 (increase load next workout)
Biceps
• Brachialis - Pin Selected Cable Rope Hammer Curls (Machine 1 - rep range 10-15) - 20kgs x 13+ 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
09:40 - 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 Laying Leg Curls (rep range 10-15) - 36kgs x 15+3+3+3+3+3 (increase load next workout)
Back
• Upper / Outer Lats - Pin Selected Seated Lat Pulldown with D Handles (rep range 10-15) - 58.9kgs x 12+3+3+3+3+3 (same load next workout)
• Middle Back - Pin Selected Single Arm Cable Rows (rep range 10-15) - 18.1kgs x 12+3+3+3+3+3 (same load next workout)
• Traps - Cable Machine Shrugs (Machine 2 - rep range 10-15) - 63.4kgs x 15+3+3+3+3+3 (increase load next workout)
Biceps
• Brachialis - Pin Selected Cable Rope Hammer Curls (Machine 1 - rep range 10-15) - 20kgs x 13+ 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
mickc1965
Well-Known Member
Thursday 30 November 2023
Sleep info based on Oura Ring / Whoop
Time in bed - 02:15 to 15:28 (13:13)
Total Sleep - 9:52 / 11:25
Awake - 3:23 (26%) / 1:48 (13%)
Deep Sleep - 1:16 (10%) / 1:40 (12%)
Light Sleep - 7:11 (54%) / 8:18 (65%)
REM - 1:26 (10%) / 1:27 (10%)
Average HRV - 14ms / 33ms
Body Weight @ 15:00 - 188.2lbs (down 0.8lbs - 22 hours fasted)
7 day average 189.0lbs (down 0.11lbs, target 185lbs)
Sleep info based on Oura Ring / Whoop
Time in bed - 02:15 to 15:28 (13:13)
Total Sleep - 9:52 / 11:25
Awake - 3:23 (26%) / 1:48 (13%)
Deep Sleep - 1:16 (10%) / 1:40 (12%)
Light Sleep - 7:11 (54%) / 8:18 (65%)
REM - 1:26 (10%) / 1:27 (10%)
Average HRV - 14ms / 33ms
Body Weight @ 15:00 - 188.2lbs (down 0.8lbs - 22 hours fasted)
7 day average 189.0lbs (down 0.11lbs, target 185lbs)
mickc1965
Well-Known Member
Friday 01 December 2023
07:35 - Back, Chest & Arms
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
• Pin Selected Medium Width Straight Arm Lat Pulldown (Machine 2 - rep range 10-15) - 54kgs x 13+3+3+3+3+3 (same load next workout)
• Pin Selected ‘V’ Bar Grip Seated Row (rep range 10-15)- 49.8kgs x 15+3+3+3+3+3 (increase load next workout)
• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 68kgs x 15+3+3+3+3+3 (increase load next workout)
• Incline Press (32°) on Smith Machine (rep range 10-15) ** - 40kgs x 10+3+3+3+3+3 (same load next workout)
• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (rep range 10-15) - 15kgs x 12+3+3+3+3+3 (same load next workout)
• Cable Spider Curls (Machine 1 - rep range 10-15) - 10kgs 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
07:35 - Back, Chest & Arms
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
• Pin Selected Medium Width Straight Arm Lat Pulldown (Machine 2 - rep range 10-15) - 54kgs x 13+3+3+3+3+3 (same load next workout)
• Pin Selected ‘V’ Bar Grip Seated Row (rep range 10-15)- 49.8kgs x 15+3+3+3+3+3 (increase load next workout)
• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 68kgs x 15+3+3+3+3+3 (increase load next workout)
• Incline Press (32°) on Smith Machine (rep range 10-15) ** - 40kgs x 10+3+3+3+3+3 (same load next workout)
• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (rep range 10-15) - 15kgs x 12+3+3+3+3+3 (same load next workout)
• Cable Spider Curls (Machine 1 - rep range 10-15) - 10kgs 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
mickc1965
Well-Known Member
Friday 01 December 2023
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
• Workout close to bedtime (generally increases sleeping RHR)
• Caffeine - 600mg (200mg close to bedtime)
Positive effects
• Workout (see negative late workout comment)
• 29 hour fast followed by a 4 hour eating window
• Last meal / food intake 7+ 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
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
• Workout close to bedtime (generally increases sleeping RHR)
• Caffeine - 600mg (200mg close to bedtime)
Positive effects
• Workout (see negative late workout comment)
• 29 hour fast followed by a 4 hour eating window
• Last meal / food intake 7+ 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
Last edited:
mickc1965
Well-Known Member
Friday 01 December 2023
Sleep info based on Oura Ring / Whoop
Time in bed - 09:11 to 13:08 (3:57)
Total Sleep - 3:27 / 3:35
Awake - 0:30 (13%) / 0:22 (9%)
Deep Sleep - 0:47 (20%) / 0:37 (16%)
Light Sleep - 2:26 (62%) / 1:28 (37%)
REM - 0:14 (5%) / 1:39 (38%)
Average HRV - 21ms / 73ms
Body Weight @ 17:30 - 187.6lbs (down 0.6lbs - 15.5 hours fasted)
7 day average 188.66 lbs (down 0.34lbs, target 185lbs)
Sleep info based on Oura Ring / Whoop
Time in bed - 09:11 to 13:08 (3:57)
Total Sleep - 3:27 / 3:35
Awake - 0:30 (13%) / 0:22 (9%)
Deep Sleep - 0:47 (20%) / 0:37 (16%)
Light Sleep - 2:26 (62%) / 1:28 (37%)
REM - 0:14 (5%) / 1:39 (38%)
Average HRV - 21ms / 73ms
Body Weight @ 17:30 - 187.6lbs (down 0.6lbs - 15.5 hours fasted)
7 day average 188.66 lbs (down 0.34lbs, target 185lbs)
mickc1965
Well-Known Member
Saturday 02 December 2023 (following a night shift)
07:30 - Legs & Delts
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 ? 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
• Pin Selected Leg Extension toes inwards (Machine 2 - rep range 10-15) - 65kgs x 12+4+4+4+3+3 (same load next workout)
• Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 10-15) - 22.5kgs x 15+4+4+3+3+3 (increase load next workout, concentrating on ROM)
• Pin Selected Adductor (rep range 10-15) - 55kgs x 13+5+4+3+3+3 (same load next workout)
• Pin Selected Abductor (rep range 10-15 ) - 50kgs x 10+3+3+3+3+2 (same load next workout)
• Pin Selected Standing Calf Raise **(rep range 10-15) - 15kgs x 12+4+4+3+3+3 (increase load next workout)
• Pin Selected Cable (Machine 1) Low to High Crossovers (rep range 10-15) - 5kgs (per hand) x 12+5+4+4+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
07:30 - Legs & Delts
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 ? 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
• Pin Selected Leg Extension toes inwards (Machine 2 - rep range 10-15) - 65kgs x 12+4+4+4+3+3 (same load next workout)
• Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 10-15) - 22.5kgs x 15+4+4+3+3+3 (increase load next workout, concentrating on ROM)
• Pin Selected Adductor (rep range 10-15) - 55kgs x 13+5+4+3+3+3 (same load next workout)
• Pin Selected Abductor (rep range 10-15 ) - 50kgs x 10+3+3+3+3+2 (same load next workout)
• Pin Selected Standing Calf Raise **(rep range 10-15) - 15kgs x 12+4+4+3+3+3 (increase load next workout)
• Pin Selected Cable (Machine 1) Low to High Crossovers (rep range 10-15) - 5kgs (per hand) x 12+5+4+4+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
mickc1965
Well-Known Member
Saturday 02 December 2023 (following a night shift)
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
• Late Workout (generally increases sleeping RHR)
• Caffeine - 700mg (200mg at 7am)
Positive effects
• Workout (see negative late workout comment)
• 20 hour fast followed by a 4 a hour eating window
• Last meal / food intake 7+ hours before bedtime
• High protein (1g+ per lb) / moderate carb (160 -275g)
• 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
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
• Late Workout (generally increases sleeping RHR)
• Caffeine - 700mg (200mg at 7am)
Positive effects
• Workout (see negative late workout comment)
• 20 hour fast followed by a 4 a hour eating window
• Last meal / food intake 7+ hours before bedtime
• High protein (1g+ per lb) / moderate carb (160 -275g)
• 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
mickc1965
Well-Known Member
Saturday 02 December 2023
Sleep info based on Oura Ring / Whoop
Time in bed - 09:22 to 14:28 (5:06)
Total Sleep - 4:36 / 4:20
Awake - 0:30 (10%) / 0:46 (14%)
Deep Sleep - 0:46 (14%) / 0:43 (14%)
Light Sleep - 2:50 (56%) / 2:46 (56%)
REM - 1:01 (20%) / 0:51 (16%)
Average HRV - 22ms / 51ms
Body Weight @ 17:00 - 187.4lbs (down 0.2lbs - 15 hours fasted)
7 day average 188.54lbs (down 0.12lbs, current target is 185lbs)
Sleep info based on Oura Ring / Whoop
Time in bed - 09:22 to 14:28 (5:06)
Total Sleep - 4:36 / 4:20
Awake - 0:30 (10%) / 0:46 (14%)
Deep Sleep - 0:46 (14%) / 0:43 (14%)
Light Sleep - 2:50 (56%) / 2:46 (56%)
REM - 1:01 (20%) / 0:51 (16%)
Average HRV - 22ms / 51ms
Body Weight @ 17:00 - 187.4lbs (down 0.2lbs - 15 hours fasted)
7 day average 188.54lbs (down 0.12lbs, current target is 185lbs)
mickc1965
Well-Known Member
Sunday 03 December 2023 (following a night shift)
07:30 - Back, Chest & Arms
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 ? 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
• Plate Loaded Unilateral High Pulley Row (rep range 10-15) - 42.5kgs x 15+4+3+3+3+3 (increase load next workout)
• Plate Loaded Unilateral Chest Supported Rows (rep range 10-15) - 42.5kgs x 12+3+3+3+3+3 (same load next workout)
• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 72.5kgs x 15+5+4+4+3+3 (increase load next workout)
• Flat Press on Smith Machine (rep range 10-15) ** - 35kgs x 12+3+3+3+3+3 (same load next workout)
• Cable Bayesian Curls (Machine 1 - rep range 10-15) - 20kgs (10kgs per hand) x 10+3+3+3+3+3 (same load next workout)
• Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 10-15 ) - 22.5kgs x 12+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
07:30 - Back, Chest & Arms
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 ? 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
• Plate Loaded Unilateral High Pulley Row (rep range 10-15) - 42.5kgs x 15+4+3+3+3+3 (increase load next workout)
• Plate Loaded Unilateral Chest Supported Rows (rep range 10-15) - 42.5kgs x 12+3+3+3+3+3 (same load next workout)
• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 72.5kgs x 15+5+4+4+3+3 (increase load next workout)
• Flat Press on Smith Machine (rep range 10-15) ** - 35kgs x 12+3+3+3+3+3 (same load next workout)
• Cable Bayesian Curls (Machine 1 - rep range 10-15) - 20kgs (10kgs per hand) x 10+3+3+3+3+3 (same load next workout)
• Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 10-15 ) - 22.5kgs x 12+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
mickc1965
Well-Known Member
Sunday 03 December 2023 (following a night shift)
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
• Late Workout (generally increases sleeping RHR)
• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine - 650-700mg (200mg at 07:00)
Positive effects
• Workout (see negative late workout comment)
• No Alcohol
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm - 7am)
• Late Workout (generally increases sleeping RHR)
• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine - 650-700mg (200mg at 07:00)
Positive effects
• Workout (see negative late workout comment)
• No Alcohol
mickc1965
Well-Known Member
Sunday 03 December 2023 (following a night shift)
Sleep info based on Oura Ring / Whoop
Time in bed - 09:26 to 15:04 (5:38)
Total Sleep - 4:59 / 5:10
Awake - 0:39 (12%) / 0:28 (8%)
Deep Sleep - 0:52 (15%) / 1:12 (21%)
Light Sleep - 2:59 (53%) / 2:16 (41%)
REM - 1:09 (20%) / 1:42 (30%)
Average HRV - 25ms / 63ms
Body Weight @ 17:20 - 187.8lbs (up 0.4lbs - 12 hours fasted)
7 day average 188.34lbs (down 0.2lbs, current target is 185lbs)
Sleep info based on Oura Ring / Whoop
Time in bed - 09:26 to 15:04 (5:38)
Total Sleep - 4:59 / 5:10
Awake - 0:39 (12%) / 0:28 (8%)
Deep Sleep - 0:52 (15%) / 1:12 (21%)
Light Sleep - 2:59 (53%) / 2:16 (41%)
REM - 1:09 (20%) / 1:42 (30%)
Average HRV - 25ms / 63ms
Body Weight @ 17:20 - 187.8lbs (up 0.4lbs - 12 hours fasted)
7 day average 188.34lbs (down 0.2lbs, current target is 185lbs)