mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Monday 04 December 2023
Sleep info based on Oura Ring / Whoop
Time in bed - 07:31 to 10:53 (3:22)
Total Sleep - 2:49 / 3:07
Awake - 0:33 (16%) / 0:15 (8%)
Deep Sleep - 0:50 (25%) / 0:45 (22%)
Light Sleep - 1:33 (46%) / 1:28 (44%)
REM - 0:26 (13%) / 0:54 (26%)
Average HRV - 17ms / 24ms
Body Weight @ 14:30 - 189.6lbs (up 0.6lbs - 9 hours fasted)
7 day average 188.43lbs (up 0.09lbs, target 185lbs)
Sleep info based on Oura Ring / Whoop
Time in bed - 07:31 to 10:53 (3:22)
Total Sleep - 2:49 / 3:07
Awake - 0:33 (16%) / 0:15 (8%)
Deep Sleep - 0:50 (25%) / 0:45 (22%)
Light Sleep - 1:33 (46%) / 1:28 (44%)
REM - 0:26 (13%) / 0:54 (26%)
Average HRV - 17ms / 24ms
Body Weight @ 14:30 - 189.6lbs (up 0.6lbs - 9 hours fasted)
7 day average 188.43lbs (up 0.09lbs, target 185lbs)
mickc1965
Well-Known Member
Tuesday 05 December 2023
Sleep info based on Oura Ring / Whoop
Time in bed - 18:40 to 08:00 (13:20)
Total Sleep - 10:04 / 10:28
Awake - 3:16 (24%) / 2:52 (21%)
Deep Sleep - 1:10 (9%) / 2:36 (20%)
Light Sleep - 6:20 (48%) / 6:05 (46%)
REM - 2:35 (20%) / 1:47 (13%)
Average HRV - 17ms / 26ms
Body Weight - 188.4lbs (down 0.6lbs - 11 hours fasted)
7 day average 188.34lbs (down 0.09lbs, target 185lbs)
Sleep info based on Oura Ring / Whoop
Time in bed - 18:40 to 08:00 (13:20)
Total Sleep - 10:04 / 10:28
Awake - 3:16 (24%) / 2:52 (21%)
Deep Sleep - 1:10 (9%) / 2:36 (20%)
Light Sleep - 6:20 (48%) / 6:05 (46%)
REM - 2:35 (20%) / 1:47 (13%)
Average HRV - 17ms / 26ms
Body Weight - 188.4lbs (down 0.6lbs - 11 hours fasted)
7 day average 188.34lbs (down 0.09lbs, target 185lbs)
mickc1965
Well-Known Member
Tuesday 05 December 2023
09:30 - 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 outwards (Machine 2 - rep range 10-15) - 65kgs x 13+4+3+3+3+2 (same load next workout)
• Pin Selected Seated Leg Curls (rep range 10-15) - 41.3kgs x 15+5+4+3+3+3 (increase load next workout)
• Pin Selected Adductor (rep range 10-15) - 55kgs x 13+5+3+3+3+3 (same load next workout)
• Pin Selected Abductor (rep range 10-15 ) - 55kgs x 11+3+3+3+3+3 (same load next workout)
• Pin Selected Standing Calf Raise **(rep range 10-15) - 20kgs x 13+3+3+3+3+3 (same load next workout)
• 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)
** denotes no allowance for any machine resistance
Progression protocol will be once the maximum target reps are achieved the load will be increased
09:30 - 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 outwards (Machine 2 - rep range 10-15) - 65kgs x 13+4+3+3+3+2 (same load next workout)
• Pin Selected Seated Leg Curls (rep range 10-15) - 41.3kgs x 15+5+4+3+3+3 (increase load next workout)
• Pin Selected Adductor (rep range 10-15) - 55kgs x 13+5+3+3+3+3 (same load next workout)
• Pin Selected Abductor (rep range 10-15 ) - 55kgs x 11+3+3+3+3+3 (same load next workout)
• Pin Selected Standing Calf Raise **(rep range 10-15) - 20kgs x 13+3+3+3+3+3 (same load next workout)
• 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)
** 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
Wednesday 06 December 2023
Sleep info based on Oura Ring / Whoop
Time in bed - 23:24 to 08:59 (9:35)
Total Sleep - 8:07 / 8:52
Awake - 1:28 (15%) / 0:43 (7%)
Deep Sleep - 1:27 (15%) / 1:41 (17%)
Light Sleep - 4:47 (50%) / 5:02 (54%)
REM - 1:54 (20%) / 2:09 (22%)
Average HRV - 21ms / 44ms
Body Weight - 190.0lbs (up 0.6lbs - 19 hours fasted)
7 day average 188.46 lbs (up 0.12lbs, target 185lbs)
Sleep info based on Oura Ring / Whoop
Time in bed - 23:24 to 08:59 (9:35)
Total Sleep - 8:07 / 8:52
Awake - 1:28 (15%) / 0:43 (7%)
Deep Sleep - 1:27 (15%) / 1:41 (17%)
Light Sleep - 4:47 (50%) / 5:02 (54%)
REM - 1:54 (20%) / 2:09 (22%)
Average HRV - 21ms / 44ms
Body Weight - 190.0lbs (up 0.6lbs - 19 hours fasted)
7 day average 188.46 lbs (up 0.12lbs, target 185lbs)
mickc1965
Well-Known Member
Wednesday 06 December 2023
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
• Pin Selected Lat Pulldown with D Handles (rep range 10-15) - 58.9kgs x 12+3+3+3+3+3 (same load next workout)
• Pin Selected Seated Cable Rows with D Handles (rep range 10-15) - 54.4kgs x 12+3+3+3+3+3 (same load next workout)
• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 77kgs x 12+3+3+3+3+3 (increase load next workout)
• Assisted Dip Machine (rep range 10-15) - 49.2kgs (Bodyweight in gym clothes 87.5kgs less 38.3kgs) x • x 15+3+3+3+3+3 (adjust assistance to achieve ~51kgs next workout)
• Cable Hammer Rope Curls (Machine 1 - rep range 10-15) - 20kgs x 13+3+3+3+3+3 (same load next workout)
• Pin Selected Cable Rope Pulldowns (Machine 1 - rep range 10-15) - 20kgs x 11+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
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
• Pin Selected Lat Pulldown with D Handles (rep range 10-15) - 58.9kgs x 12+3+3+3+3+3 (same load next workout)
• Pin Selected Seated Cable Rows with D Handles (rep range 10-15) - 54.4kgs x 12+3+3+3+3+3 (same load next workout)
• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 77kgs x 12+3+3+3+3+3 (increase load next workout)
• Assisted Dip Machine (rep range 10-15) - 49.2kgs (Bodyweight in gym clothes 87.5kgs less 38.3kgs) x • x 15+3+3+3+3+3 (adjust assistance to achieve ~51kgs next workout)
• Cable Hammer Rope Curls (Machine 1 - rep range 10-15) - 20kgs x 13+3+3+3+3+3 (same load next workout)
• Pin Selected Cable Rope Pulldowns (Machine 1 - rep range 10-15) - 20kgs x 11+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
Wednesday 06 December 2023
Potential quality of sleep influencing factors
Negative effects
• Caffeine - 250mg
Positive effects
• AM Workout
• 22 hour fast followed by a 2 hour eating window
• Last meal / food intake 3+ hours before bedtime
• Moderately High protein (0.8g+ per lb) / ultra low carb (under 50g)
• 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
Potential quality of sleep influencing factors
Negative effects
• Caffeine - 250mg
Positive effects
• AM Workout
• 22 hour fast followed by a 2 hour eating window
• Last meal / food intake 3+ hours before bedtime
• Moderately High protein (0.8g+ per lb) / ultra low carb (under 50g)
• 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
mickc1965
Well-Known Member
Thursday 07 December 2023
Sleep info based on Oura Ring / Whoop
Time in bed - 20:15 to 06:30 (10:15)
Total Sleep - 7:46 / 8:52
Awake - 2:29 (24%) / 1:23 (13%)
Deep Sleep - 0:56 (9%) / 1:28 (14%)
Light Sleep - 5:15 (51%) / 4:42 (47%)
REM - 1:36 (16%) / 2:42 (26%)
Average HRV - 19ms / 57ms
Body Weight @ 09:00 - 188.4lbs (down 0.6lbs - 17 hours fasted)
7 day average 188.46lbs (no change, current target is 185lbs)
Sleep info based on Oura Ring / Whoop
Time in bed - 20:15 to 06:30 (10:15)
Total Sleep - 7:46 / 8:52
Awake - 2:29 (24%) / 1:23 (13%)
Deep Sleep - 0:56 (9%) / 1:28 (14%)
Light Sleep - 5:15 (51%) / 4:42 (47%)
REM - 1:36 (16%) / 2:42 (26%)
Average HRV - 19ms / 57ms
Body Weight @ 09:00 - 188.4lbs (down 0.6lbs - 17 hours fasted)
7 day average 188.46lbs (no change, current target is 185lbs)
mickc1965
Well-Known Member
Thursday 07 December 2023
08:30 - Legs & Side 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 (Machine 1 - rep range 10-15) - 77kgs x 10+3+3+3+2+2 (same load next workout)
• Pin Selected Prone Leg Curls (rep range 10-15) - 38.3kgs x 15+3+3+3+3+3 (increase load next workout)
• Pin Selected Adductor (rep range 10-15) - 55kgs x 13+5+3+3+3+3 (same load next workout)
• Pin Selected Abductor (rep range 10-15 ) - 50kgs x 13+3+3+3+3+3 (same load next workout)
• Pin Selected Standing Calf Raise **(rep range 10-15) - 20kgs x 15+3+3+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+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
08:30 - Legs & Side 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 (Machine 1 - rep range 10-15) - 77kgs x 10+3+3+3+2+2 (same load next workout)
• Pin Selected Prone Leg Curls (rep range 10-15) - 38.3kgs x 15+3+3+3+3+3 (increase load next workout)
• Pin Selected Adductor (rep range 10-15) - 55kgs x 13+5+3+3+3+3 (same load next workout)
• Pin Selected Abductor (rep range 10-15 ) - 50kgs x 13+3+3+3+3+3 (same load next workout)
• Pin Selected Standing Calf Raise **(rep range 10-15) - 20kgs x 15+3+3+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+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 08 December 2023
Sleep info based on Oura Ring / Whoop
Time in bed - 22:16 to 05:44 (7:28)
Total Sleep - 5:40 / 6:53
Awake - 1:47 (24%) / 0:35 (7%)
Deep Sleep - 0:33 (7%) / 1:02 (13%)
Light Sleep - 3:22 (45%) / 3:48 (53%)
REM - 1:45 (24%) / 2:03 (27%)
Average HRV - 15ms / 34ms
Body Weight @ 06:00 - 188.4lbs (no change)
7 day average 188.57lbs (up 0.11lbs, current target is 185lbs)
Sleep info based on Oura Ring / Whoop
Time in bed - 22:16 to 05:44 (7:28)
Total Sleep - 5:40 / 6:53
Awake - 1:47 (24%) / 0:35 (7%)
Deep Sleep - 0:33 (7%) / 1:02 (13%)
Light Sleep - 3:22 (45%) / 3:48 (53%)
REM - 1:45 (24%) / 2:03 (27%)
Average HRV - 15ms / 34ms
Body Weight @ 06:00 - 188.4lbs (no change)
7 day average 188.57lbs (up 0.11lbs, current target is 185lbs)
mickc1965
Well-Known Member
Saturday 09 December 2023
Sleep info based on Oura Ring / Whoop
Time in bed - 02:30 to 10:04 & 12:51 to 16:45 (11:28)
Total Sleep - 9:20 / ??
Awake - 2:08 (19%) / ?? (%)
Deep Sleep - 2:03 (18%) / ?? (%)
Light Sleep - 5:42 (50%) / ?? (%)
REM - 1:38 (13%) / ?? (%)
Average HRV - ??ms / ??ms
Whoop didn’t record any sleep data
Sleep info based on Oura Ring / Whoop
Time in bed - 02:30 to 10:04 & 12:51 to 16:45 (11:28)
Total Sleep - 9:20 / ??
Awake - 2:08 (19%) / ?? (%)
Deep Sleep - 2:03 (18%) / ?? (%)
Light Sleep - 5:42 (50%) / ?? (%)
REM - 1:38 (13%) / ?? (%)
Average HRV - ??ms / ??ms
Whoop didn’t record any sleep data
mickc1965
Well-Known Member
Saturday 09 December 2023
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
Back, Chest & Arms
• Pin Selected Medium Width Straight Arm Lat Pulldown (Machine 2 - rep range 10-15) - 54.4kgs x 13+3+3+3+3+3 (same load next workout)
• Pin Selected ‘V’ Bar Grip Seated Row (rep range 10-15)- 54.4kgs x 14+3+3+3+3+3 (same load next workout)
• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 77kgs x 13+3+3+3+3+3 (same 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)
• Cable Spider Curls (Machine 1 - rep range 10-15) - 10kgs x 13+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 10+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
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
Back, Chest & Arms
• Pin Selected Medium Width Straight Arm Lat Pulldown (Machine 2 - rep range 10-15) - 54.4kgs x 13+3+3+3+3+3 (same load next workout)
• Pin Selected ‘V’ Bar Grip Seated Row (rep range 10-15)- 54.4kgs x 14+3+3+3+3+3 (same load next workout)
• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 77kgs x 13+3+3+3+3+3 (same 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)
• Cable Spider Curls (Machine 1 - rep range 10-15) - 10kgs x 13+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 10+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
Saturday 09 December 2023
Potential quality of sleep influencing factors
Negative effects
• Late Workout (generally increases sleeping RHR)
• Poor Diet
Positive effects
• Late Workout (see negative late workout comment)
• Last meal / food intake 11+ hours before bedtime
• No Alcohol
• No Caffeine
Potential quality of sleep influencing factors
Negative effects
• Late Workout (generally increases sleeping RHR)
• Poor Diet
Positive effects
• Late Workout (see negative late workout comment)
• Last meal / food intake 11+ hours before bedtime
• No Alcohol
• No Caffeine