mickc1965 training log

Friday 15 December 2023

Calories, macros and activity

Another bad diet day plus 5 pints of cider

• Steps • 12,258


Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Alcohol
• Caffeine

Positive effects

• Early Morning Workout
• Last meal / food intake 3+ hours before bedtime
 
Saturday 16 December 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 00:00 to 09:53 (09:53)
Total Sleep - 08:15 / ??
Awake - 1:38 (17%) / ?? (%)

Deep Sleep - 1:32 (16%) / ?? (%)
Light Sleep - 4:47 (48%) / ?? (%)
REM - 1:57 (19%) / ?? (%)

Average HRV - 16ms / ??ms

Whoop didn’t record the first 4-5 hours of sleep


Body Weight - 190.0lbs (up 0.8lbs)

7 day average (no change)

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:
Saturday 16 December 2023

Planned Rest Day


Calories, macros and activity

Single feeding window (2pm) consuming a large pizza

• Steps • 8,148
 
Sunday 17 December 2023 (following a 12hr night shift)

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

Back, Chest & Arms

• Pin Selected Medium Width Straight Arm Lat Pulldown (Machine 2 - rep range 10-15) - 54.4kgs x 15+3+3+3+3+3 (increase load next workout)

• Pin Selected ‘V’ Bar Grip Seated Row (rep range 10-15)- 54.4kgs x 15+3+3+3+3+3 (increase load next workout)

• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 77kgs x 14+3+3+3+3+3 (same load next workout)

• Incline Press (32°) on Smith Machine (rep range 10-15) ** - 40kgs x 12+3+3+3+3+3 (same load next workout)

• Cable Spider Curls (Machine 1 - rep range 10-15) - 12.5kgs x 12+3+3+3+3+3 (same load next workout)

• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (rep range 10-15) - 7.5kgs x 12+3+3+3+3+3 (same load next workout)


** denotes no allowance for any machine resistance
 
Sunday 17 December 2023 (following a 12hr night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• Late Workout (generally increases sleeping RHR)
• Poor Diet
• Caffeine - 600mg+

Positive effects

• Workout (see negative late workout comment)
• Last meal / food intake 3+ hours before bedtime
• No Alcohol
 
Sunday 17 December 2023 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 09:05 to 16:59 (7:54)
Total Sleep - 4:54 / 5:54
Awake - 2:59 (38%) / 1:59 (25%)

Deep Sleep - 0:30 (6%) / 1:45 (22%)
Light Sleep - 3:44 (47%) / 2:40 (35%)
REM - 0:41 (9%) / 1:28 (18%)

Average HRV - 24ms / 31ms


17:50hrs Body Weight - 190.2lbs (up 0.2lbs)

7 day average - 190.83lbs (no change)

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:
Sunday 17 December / Monday 18 December 2023

Calories, macros and activity

1.5 hour feeding window (00:00 - 01:30)

• MyFitnessPal (kcals) • 1,728

• Protein (g) • 185
• Carbs (g) • 65
• Fat (g) • 81

• Steps • 10,002
 
Monday 18 December 2023 (following a night shift)

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 inwards (Machine 2 - rep range 10-15) - 65kgs x 12+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 13+3+3+3+3+3 (same load next workout)

• Pin Selected Standing Calf Raise **(rep range 10-15) - 22.5kgs x 14+3+3+3+3+3 (same 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 ) - 57.5kgs x 12+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 10+3+3+3+3+3 (same load next workout)

** denotes no allowance for any machine resistance
 
Monday 18 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+

Positive effects

• Workout (see negative late workout comment)
• Last meal / food intake 8+ hours before bedtime
• Moderately High protein (0.8g+ per lb) / low carb (50-100g)
 
Monday 18 December 2023 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 08:51 to 12:15 (3:24)
Total Sleep - 3:00 / 3:10
Awake - 0:24 (12%) / 0:14 (6%)

Tried to get back to sleep to no avail, going to be a long night shift

Deep Sleep - 0:36 (18%) / 0:12 (5%)
Light Sleep - 1:57 (57%) / 2:12 (67%)
REM - 0:28 (13%) / 0:46 (22%)

Average HRV - 17ms / 45ms


16:45hrs Body Weight - 188.4lbs (down 1.8lbs - 15 hours fasted)

7 day average 190.77lbs (down 0.06lbs) - target below is unlikely given recent binge eating but will still give it a go despite the lack of time now

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)
 
Monday 18 December 2023 / Tuesday 19 December 2023

Calories, macros and activity

Poor diet again

• Steps • 8,505


Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine -

Positive effects

• None
 
Tuesday 19 December 2023 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 07:20 to 11:38 (4:18)
Total Sleep - 3:48 / 3:59
Awake - 0:30 (12%) / 0:19 (7%)

Deep Sleep - 1:07 (26%) / 0:53 (20%)
Light Sleep - 2:00 (47%) / 2:08 (51%)
REM - 0:41 (15%) / 0:58 (22%)

Average HRV - 14ms / 20ms


14:50hrs Body Weight - 189.4lbs (up 1.0lb)

7 day average 190.51lbs (down 0.2lb)

24 December target 7 day average weight is 186.77lbs, this figure is calculated from the 7 day average recorded on 01 December of 188.66 less the targetted 1% per month weight loss
 
Last edited:
Tuesday 19 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


• Plate Loaded Unilateral High Pulley Row (rep range 10-15) - 50kgs x 13+3+3+3+3+3 (same load next workout)

• Plate Loaded Unilateral Chest Supported Rows (rep range 10-15) - 45kgs x 9+3+3+3+3+3 (same load next workout)

• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 77kgs x 14+3+3+3+3+3 (same load next workout)

• Flat Press on Smith Machine (rep range 10-15) ** - 40kgs 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 ) - 25kgs x 13+3+3+3+3+3 (same load next workout)


** denotes no allowance for any machine resistance
 
Tuesday 19 December 2023

Calories, macros and activity

1 hour feeding window (16:00 - 17:00)

• MyFitnessPal (kcals) • 1,676

• Protein (g) • 185
• Carbs (g) • 54
• Fat (g) • 80

• Steps • 9,357
 
Tuesday 19 December 2023

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 200mg (13:15hrs)

Positive effects

• Early Afternoon Workout
• Last meal / food intake 3+ hours before bedtime
• Moderately High protein (0.8g - 1.0g per lb)
• Low carb (50-100g)
• No Alcohol
• No late Caffeine
• 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
 
Wednesday 20 December 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 23:13 to 12:20 (12:07)
Total Sleep - 10:17 / 11:18
Awake - 1:50 (15%) / 1:49 (13%)

Deep Sleep - 1:49 (15%) / 1:59 (15%)
Light Sleep - 5:58 (49%) / 5:14 (41%)
REM - 2:31 (21%) / 4:04 (31%)

Average HRV - 18ms / 61ms


12:30hrs Body Weight - 188.2lbs (down 0.8lbs - 19 hours fasted)

7 day average 189.65lbs (down 0.86lbs)

24 December target 7 day average weight is 186.77lbs, this figure is calculated from the 7 day average recorded on 01 December of 188.66 less the targetted 1% per month weight loss
 
Last edited:
Wednesday 20 December 2023


Planned Rest Day


Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,473

• Protein (g) • 185
• Carbs (g) • 55
• Fat (g) • 57

• Steps • 1,223
 
Last edited:
Wednesday 20 December 2023

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Planned Rest Day
• 22 hour fast followed by a 1 hour eating window
• Last meal / food intake 3+ hours before bedtime
• High protein (0.9 to 1g per lb)
• Low carb (50-100g)
• 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
 
Thursday 21 December 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 22:15 to 05:40 (7:25)
Total Sleep - 6:29 / 6:41
Awake - 0:56 (13%) / 0:44 (9%)

Deep Sleep - 0:23 (5%) / 1:46 (23%)
Light Sleep - 4:36 (62%) / 2:46 (40%)
REM - 1:30 (20%) / 2:09 (28%)

Average HRV - 28ms / 47ms


07:30hrs Body Weight - 188.2lbs (no change - 16.5 hours fasted)

7 day average 189.08 lbs (down 0.57lbs)

24 December target 7 day average weight is 186.77lbs, this figure is calculated from the 7 day average recorded on 01 December of 188.66 less the targetted 1% per month weight loss
 
Thursday 21 December 2023

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) - 67.5kgs x 12+3+3+3+3+3 (same load next workout)

• Pin Selected Seated Leg Curls (rep range 10-15) - 45kgs 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 ) - 57.5kgs 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 11+3+3+3+3+3 (same load next workout)

• Pin Selected Standing Calf Raise **(rep range 10-15) - 22.5kgs x 14+3+3+3+3+3 (same load next workout)

** denotes no allowance for any machine resistance
 
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