mickc1965 training log

Sunday 10 December 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 23:31 to 08:49 (9:18)
Total Sleep - 8:06 / 8:42
Awake - 1:12 (13%) / 0:36 (6%)

Deep Sleep - 1:05 (12%) / 1:30 (16%)
Light Sleep - 5:28 (59%) / 4:34 (50%)
REM - 1:34 (16%) / 2:38 (28%)

Average HRV - 23ms / 56ms


Body Weight - 190.2lbs
 
Sunday 10 December 2023

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 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

Progression protocol will be once the maximum target reps are achieved the load will be increased


• Pin Selected Leg Extension toes inwards (Machine 2 - rep range 10-15) - 65kgs x 13+3+3+3+3+3 (same load next workout)

• Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 10-15) - 25kgs x 12+3+3+3+3+3 (same load next workout)

• Pin Selected Adductor (rep range 10-15) - 55kgs x 13+3+3+3+3+3 (same load next workout)

• Pin Selected Abductor (rep range 10-15 ) - 50kgs x 14+3+3+3+3+3 (same load next workout)

• Pin Selected Standing Calf Raise **(rep range 10-15) - 21.25kgs 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 13+3+3+3+3+3 (same load next workout)


** denotes no allowance for any machine resistance
 
Sunday 10 December 2023

Calories, macros and activity

2 hour feeding window (13:00 - 15:00)

• MyFitnessPal (kcals) • 1,868

• Protein (g) • 226
• Carbs (g) • 74
• Fat (g) • 74

• Steps • 1,800
 
Sunday 10 December 2023

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 220mg (none since 13:00hrs)

Positive effects

• Morning Workout
• 25 hour fast followed by a 2 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
 
Last edited:
Monday 11 December 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 22:06 to 03:39 (5:33)
Total Sleep - 5:04 / 5:22
Awake - 0:28 (8.5%) / 0:11 (3%)

Deep Sleep - 0:18 (5.5%) / 0:58 (17%)
Light Sleep - 3:43 (67%) / 3:00 (55%)
REM - 1:03 (19%) / 1:24 (25%)

Average HRV - 24ms / 33ms


Body Weight - 188.8lbs (down 1.4lbs / - 14.75 hours fasted)

7 day average 189.17lbs (down 0.12lbs / 24 December target weight is between 184.89 and 186.77 (7 day average range achieving a 1 to 2% weight loss from the 188.66 average on 01 December)
 
Last edited:
Monday 11 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

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


• Plate Loaded Unilateral High Pulley Row (rep range 10-15) - 45kgs x 15+3+3+3+3+3 (increase load next workout)

• Plate Loaded Unilateral Chest Supported Rows (rep range 10-15) - 42.5kgs 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)

• Flat Press on Smith Machine (rep range 10-15) ** - 35kgs x 15+3+3+3+3+3 (increase load next workout)

• Cable Bayesian Curls (Machine 1 - rep range 10-15) - 20kgs (10kgs per hand) x 11+3+3+3+3+3 (same load next workout)

• Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 10-15 ) - 22.5kgs x 15+3+3+3+3+3 (same load next workout)


** denotes no allowance for any machine resistance
 
Monday 11 December 2023

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine - 600mg+

Positive effects

• Early Morning Workout
• No Alcohol
 
Tuesday 12 December 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 22:13 to 04:34 (6:21)
Total Sleep - 5:48 / 5:54
Awake - 0:33 (9%) / 0:27 (7%)

Deep Sleep - 1:12 (19%) / 1:19 (20%)
Light Sleep - 3:34 (56%) / 3:04 (50%)
REM - 1:03 (16%) / 1:30 (23%)

Average HRV - 17ms / 25ms


Body Weight @ 05:45 - 191.2lbs (up 1.6lbs)

7 day average 189.40lbs (up 0.23lbs)

24 December target weight is from 186.77 to 184.89 (based on the 7 day average and targetting a 1 to 2% weight loss from the 188.66 average on 01 December)
 
Last edited:
Tuesday 12 December 2023


Planned Rest Day


Calories, macros and activity


Crap diet again


• Steps • 8,917


Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine - 200mg close to bedtime

Positive effects

• Planned Rest Day
 
Wednesday 13 December 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:46 to 07:45 (9:59)
Total Sleep - 7:46 / 8:32
Awake - 2:13 (22%) / 1:27 (14%)

Deep Sleep - 1:36 (16%) / 1:54 (19%)
Light Sleep - 4:40 (47%) / 2:56 (29%)
REM - 1:31 (15%) / 3:42 (38%)

Average HRV - 15ms / 38ms


Body Weight @ 08:45 - 194.2lbs (up 3.0lbs)

7 day average 189.83lbs (up 0.43lbs)

24 December target weight is from 186.77 to 184.89 (based on the 7 day average and targetting a 1 to 2% weight loss from the 188.66 average on 01 December)

After today (work team Xmas meal) will try and get back on the wagon
 
Last edited:
Wednesday 13 December 2023 @ 09:30hrs


Legs & Delts

Training protocol will be MYO REPS (20 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 10-15 reps 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

Progression protocol will be once the maximum target reps are achieved the load will be increased

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

• Pin Selected Seated Leg Curls (rep range 10-15) - 43.6kgs x 15+3+3+3+3+3 (increase load next workout)

• Pin Selected Adductor (rep range 10-15) - 55kgs x 14+3+3+3+3+3 (same load next workout)

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

• Pin Selected Standing Calf Raise **(rep range 10-15) - 21.25kgs x 14+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
 
Wednesday 13 December 2023

Calories, macros and activity

Single feeding window (13:00)

• MyFitnessPal (kcals) • 1,687

• Protein (g) • 66
• Carbs (g) • 216
• Fat (g) • 57

• Steps • 4,545
 
Last edited:
Wednesday 13 December 2023

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Caffeine - 200mg (but at 09:00)
• Low protein / moderate carb (160 -275g)

Positive effects

• Morning Workout
• 17 hour fast followed by a single eating window
• Last meal / food intake 8+ 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
 
Thursday 14 December 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:53 to 08:18 (10:25)
Total Sleep - 8:43 / 9:31
Awake - 1:42 (16%) / 0:54 (8%)

Deep Sleep - 1:25 (14%) / 2:09 (20%)
Light Sleep - 5:06 (49%) / 4:18 (43%)
REM - 2:13 (21%) / 3:04 (29%)

Average HRV - 24ms / 56ms


Body Weight - 192.2lbs (down 2.0lbs - 19 hours fasted)

7 day average 190.71lbs (up) - yesterday was last day (hopefully) of bad food choices

24 December target weight is from 186.77 to 184.89 (based on the 7 day average and targetting a 1 to 2% weight loss from the 188.66 7 day average recorded on 01 December)
 
Last edited:
Thursday 14 December 2023

Back, Chest & Arms

Training protocol will be MYO REPS (20 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 10-15 reps 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

Progression protocol will be once the maximum target reps are achieved the load will be increased

• 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)

• Cable Machine Shrugs (Machine 1 - rep range 10-15) - 75kgs x 8+3+3+3+3+3 (reduce load next workout)

• Assisted Dip Machine (rep range 10-15) - 50.3kgs (Bodyweight in gym clothes 88.6kgs less 38.3kgs) 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 12+3+3+3+3+3 (same load next workout)

• Pin Selected Cable Rope Pulldowns (Machine 1 - rep range 10-15) - 20kgs x 12+3+3+3+3+3 (same load next workout)


** denotes no allowance for any machine resistance
 
Thursday 14 December 2023

Calories, macros and activity

1 hour feeding window (15:30 - 16:30)

• MyFitnessPal (kcals) • 1,536

• Protein (g) • 172
• Carbs (g) • 51
• Fat (g) • 68

• Steps • 2,016
 
Thursday 14 December 2023

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 400mg

Positive effects

• 26 hour fast followed by a 1 hour eating window
• Last meal / food intake 5+ hours before bedtime
• Moderate protein (0.8g+ per lb) / low carb (50-100g)
• No Alcohol
• Ashwagandha - 1200mg
• Pukka Night Time Tea x1
• 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
 
Friday 15 December 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 22:00 to 02:14 (4:14)
Total Sleep - 3:49 / 4:05
Awake - 0:25 (10%) / 0:09 (3%)

Deep Sleep - 1:14 (29%) / 0:17 (6%)
Light Sleep - 1:58 (46%) / 2:29 (60%)
REM - 0:37 (15%) / 1:19 (31%)

Average HRV - 26ms / 89ms


Body Weight @ 05:30 - 189.2lbs (down 3.0lbs - 13 hours fasted)

7 day average 190.83 lbs (up 0.12lbs) this should be the last day of increase in the average weight as the bingeing started last Thursday that’s assuming I don’t binge today

24 December target weight is from 186.77 to 184.89 (based on the 7 day average and targetting a 1 to 2% weight loss from the 188.66 7 day average recorded on 01 December)
 
Last edited:
Friday 15 December 2023

Legs & Side Delts

Training protocol will be MYO REPS (20 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 10-15 reps 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

Progression protocol will be once the maximum target reps are achieved the load will be increased

• Pin Selected Leg Extension (Machine 2 - rep range 10-15) - 67.5kgs x 12+3+3+3+3+3 (same load next workout)

• Pin Selected Prone Leg Curls (rep range 10-15) - 39.4kgs x 15+3+3+3+3+3 (increase load next workout)

• Pin Selected Adductor (rep range 10-15) - 55kgs x 14+3+3+3+3+3 (same load next workout)

• Pin Selected Abductor (rep range 10-15 ) - 55kgs x 13+3+3+3+3+3 (increase load next workout)

• Pin Selected Standing Calf Raise **(rep range 10-15) - 21.25kgs 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
 
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