mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Thursday 21 December 2023
Potential quality of sleep influencing factors
Negative effects
• Caffeine - 220mg (Preworkout & 2 x decaff coffee)
Positive effects
• AM Workout
• 22 hour fast followed by a 1 hour eating window
• Last meal 6 hours before 8pm bedtime
• High protein (0.9-1.0g 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
Potential quality of sleep influencing factors
Negative effects
• Caffeine - 220mg (Preworkout & 2 x decaff coffee)
Positive effects
• AM Workout
• 22 hour fast followed by a 1 hour eating window
• Last meal 6 hours before 8pm bedtime
• High protein (0.9-1.0g 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
mickc1965
Well-Known Member
Friday 22 December 2023
Sleep info based on Oura Ring / Whoop
Time in bed - 20:00 to 03:10 (7:10)
Total Sleep - 5:55 / 6:29
Awake - 1:15 (17%) / 0:41 (9%)
Deep Sleep - 1:05 (14%) / 1:04 (14%)
Light Sleep - 3:40 (53%) / 3:40 (53%)
REM - 1:11 (16%) / 1:45 (24%)
Average HRV - 25ms / 73ms
Body Weight - 186.6lbs (down 1.6lbs - 15.5 hours fasted)
7 day average 188.71lbs (down 0.37lbs)
24 December target 7 day average weight is 186.77lbs (not achievable now), this figure was calculated from the 7 day average recorded on 01 December of 188.66 less the targetted 1% per month weight loss
Sleep info based on Oura Ring / Whoop
Time in bed - 20:00 to 03:10 (7:10)
Total Sleep - 5:55 / 6:29
Awake - 1:15 (17%) / 0:41 (9%)
Deep Sleep - 1:05 (14%) / 1:04 (14%)
Light Sleep - 3:40 (53%) / 3:40 (53%)
REM - 1:11 (16%) / 1:45 (24%)
Average HRV - 25ms / 73ms
Body Weight - 186.6lbs (down 1.6lbs - 15.5 hours fasted)
7 day average 188.71lbs (down 0.37lbs)
24 December target 7 day average weight is 186.77lbs (not achievable now), this figure was calculated from the 7 day average recorded on 01 December of 188.66 less the targetted 1% per month weight loss
mickc1965
Well-Known Member
Friday 22 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 Angles 90 (rep range 10-15) - 58.9kgs x 12+3+3+3+3+3 (same load next workout)
• Pin Selected Seated Cable Rows with Angles 90 (rep range 10-15) - 45.3kgs x 11+3+3+3+3+3 (same load next workout)
• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 77kgs x 15+3+3+3+3+3 (increase load next workout)
• Assisted Dip Machine (rep range 10-15) - 52kgs (Bodyweight in gym clothes 86.3kgs less 34.3kgs) x 15+3+3+3+3+3 (adjust assistance to achieve ~53kgs 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 13+3+3+3+3+3 (same load next workout)
** denotes no allowance for any machine resistance
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 Angles 90 (rep range 10-15) - 58.9kgs x 12+3+3+3+3+3 (same load next workout)
• Pin Selected Seated Cable Rows with Angles 90 (rep range 10-15) - 45.3kgs x 11+3+3+3+3+3 (same load next workout)
• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 77kgs x 15+3+3+3+3+3 (increase load next workout)
• Assisted Dip Machine (rep range 10-15) - 52kgs (Bodyweight in gym clothes 86.3kgs less 34.3kgs) x 15+3+3+3+3+3 (adjust assistance to achieve ~53kgs 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 13+3+3+3+3+3 (same load next workout)
** denotes no allowance for any machine resistance
mickc1965
Well-Known Member
Friday 22 December 2023
Potential quality of sleep influencing factors
Negative effects
• Caffeine - 550mg but none since early afternoon
Positive effects
• 4am Workout
• 22 hour fast followed by a 1 hour eating window
• Last meal / food intake 8+ hours before bedtime
• High protein (0.9 to 1g+ per lb)
• Ultra low carb (under 50g)
• 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
• Caffeine - 550mg but none since early afternoon
Positive effects
• 4am Workout
• 22 hour fast followed by a 1 hour eating window
• Last meal / food intake 8+ hours before bedtime
• High protein (0.9 to 1g+ per lb)
• Ultra low carb (under 50g)
• 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 23 December 2023
Sleep info based on Oura Ring / Whoop
Time in bed - 21:00 to 03:00 (6:00)
Total Sleep - 5:09 / 5:23
Awake - 0:51 (14%) / 0:37 (10%)
Deep Sleep - 1:30 (25%) / 0:45 (12%)
Light Sleep - 2:18 (38%) / 2:49 (48%)
REM - 1:22 (23%) / 1:49 (30%)
Average HRV - 15ms / 42ms
Body Weight - 186.0lbs (down 0.6lbs - 15.5 hours fasted)
7 day average 188.14lbs (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
Sleep info based on Oura Ring / Whoop
Time in bed - 21:00 to 03:00 (6:00)
Total Sleep - 5:09 / 5:23
Awake - 0:51 (14%) / 0:37 (10%)
Deep Sleep - 1:30 (25%) / 0:45 (12%)
Light Sleep - 2:18 (38%) / 2:49 (48%)
REM - 1:22 (23%) / 1:49 (30%)
Average HRV - 15ms / 42ms
Body Weight - 186.0lbs (down 0.6lbs - 15.5 hours fasted)
7 day average 188.14lbs (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
mickc1965
Well-Known Member
Saturday 23 December 2023
03:45 - 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) - 41kgs x 12+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 ) - 60kgs 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)
• 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
03:45 - 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) - 41kgs x 12+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 ) - 60kgs 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)
• 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
mickc1965
Well-Known Member
Saturday 23 December 2023
Calories, macros and activity
Poor diet at work today as colleagues put on a bit of a spread for Xmas
• Steps • 10,015
Potential quality of sleep influencing factors
Negative effects
• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine - 500mg+
Positive effects
• 3:45am Workout
• No Alcohol
Calories, macros and activity
Poor diet at work today as colleagues put on a bit of a spread for Xmas
• Steps • 10,015
Potential quality of sleep influencing factors
Negative effects
• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine - 500mg+
Positive effects
• 3:45am Workout
• No Alcohol
mickc1965
Well-Known Member
Sunday 24 December 2023
Sleep info based on Oura Ring / Whoop
Time in bed - 20:02 to 08:16 (12:14)
Total Sleep - 8:51 / 10:11
Awake - 3:24 (28%) / 2:03 (16%)
Deep Sleep - 1:19 (11%) / 1:56 (15%)
Light Sleep - 5:30 (45%) / 6:24 (54%)
REM - 2:03 (16%) / 1:51 (15%)
Average HRV - 17ms / 37ms
Body Weight - 187.4lbs (up 1.4lbs - binged yesterday)
7 day average 187.74lbs (down 0.4lbs)
24 December target 7 day average weight is 186.77lbs, this figure was calculated from the 7 day average recorded on 01 December of 188.66 less the targetted 1% per month weight loss.
So ~1lb (0.5%) weight loss which is short of the target set but December isn’t the best month to diet is it, will do my best over the festive period to minimise binge eating and diet will start again in the new year.
Sleep info based on Oura Ring / Whoop
Time in bed - 20:02 to 08:16 (12:14)
Total Sleep - 8:51 / 10:11
Awake - 3:24 (28%) / 2:03 (16%)
Deep Sleep - 1:19 (11%) / 1:56 (15%)
Light Sleep - 5:30 (45%) / 6:24 (54%)
REM - 2:03 (16%) / 1:51 (15%)
Average HRV - 17ms / 37ms
Body Weight - 187.4lbs (up 1.4lbs - binged yesterday)
7 day average 187.74lbs (down 0.4lbs)
24 December target 7 day average weight is 186.77lbs, this figure was calculated from the 7 day average recorded on 01 December of 188.66 less the targetted 1% per month weight loss.
So ~1lb (0.5%) weight loss which is short of the target set but December isn’t the best month to diet is it, will do my best over the festive period to minimise binge eating and diet will start again in the new year.
mickc1965
Well-Known Member
Sunday 24 December 2023
Today is supposed to be a rest day but will take that day tomorrow (Xmas day) as on night shift tonight
Training protocol will be MYO REPS (14 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 10-15 reps 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
Note: Have reduced the rest time between sets to 14 seconds
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Back, Chest & Arms
• Pin Selected Medium Width Straight Arm Lat Pulldown (Machine 2 - rep range 10-15) - 58.9kgs x 12+3+3+3+2+2 (same load next workout)
• Pin Selected ‘V’ Bar Grip Seated Row (rep range 10-15)- 58.9kgs x 10+3+3+3+2+2 (same load next workout)
• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 81.5kgs x 12+3+3+3+3+3 (same load next workout)
• Incline Press (32°) on Smith Machine (rep range 10-15) ** - 40kgs x 12+3+3+2+2+2 (same load next workout)
• Cable Spider Curls (Machine 1 - rep range 10-15) - 12.5kgs x 12+3+3+3+3+2 (same load next workout)
• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (rep range 10-15) - 7.5kgs x 10+3+3+3+3+3 (same load next workout)
** denotes no allowance for any machine resistance
Today is supposed to be a rest day but will take that day tomorrow (Xmas day) as on night shift tonight
Training protocol will be MYO REPS (14 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 10-15 reps 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
Note: Have reduced the rest time between sets to 14 seconds
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Back, Chest & Arms
• Pin Selected Medium Width Straight Arm Lat Pulldown (Machine 2 - rep range 10-15) - 58.9kgs x 12+3+3+3+2+2 (same load next workout)
• Pin Selected ‘V’ Bar Grip Seated Row (rep range 10-15)- 58.9kgs x 10+3+3+3+2+2 (same load next workout)
• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 81.5kgs x 12+3+3+3+3+3 (same load next workout)
• Incline Press (32°) on Smith Machine (rep range 10-15) ** - 40kgs x 12+3+3+2+2+2 (same load next workout)
• Cable Spider Curls (Machine 1 - rep range 10-15) - 12.5kgs x 12+3+3+3+3+2 (same load next workout)
• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (rep range 10-15) - 7.5kgs x 10+3+3+3+3+3 (same load next workout)
** denotes no allowance for any machine resistance
mickc1965
Well-Known Member
Sunday 24 December 2023 / Monday 25 December 2023 (night shift)
Calories, macros and activity
Not recording calorie intake for today (or the next few days)
• Steps • 9,384
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm -3:30am)
• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine
Positive effects
• AM Workout on the 24th
Calories, macros and activity
Not recording calorie intake for today (or the next few days)
• Steps • 9,384
Potential quality of sleep influencing factors
Negative effects
• Night shift (7pm -3:30am)
• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine
Positive effects
• AM Workout on the 24th
mickc1965
Well-Known Member
Monday 25 December 2023
Merry Xmas everyone, probably onlyJester as no one else seems to be on here [emoji23][emoji23]
Decided to go back to in effect a push, pull, legs routine to allow me to increase the number of push exercises in the timescale I allow myself in the gym
Merry Xmas everyone, probably onlyJester as no one else seems to be on here [emoji23][emoji23]
Decided to go back to in effect a push, pull, legs routine to allow me to increase the number of push exercises in the timescale I allow myself in the gym
mickc1965
Well-Known Member
Monday 25 December 2023 (following a night shift)
Sleep info based on Oura Ring / Whoop
Time in bed - 03:51 to 08:32 (4:41)
Total Sleep - 4:17 / 4:35
Awake - 0:24 (9%) / 0:07 (2%)
Deep Sleep - 0:47 (17%) / 0:37 (13%)
Light Sleep - 3:04 (64%) / 2:35 (56%)
REM - 0:27 (10%) / 1:22 (29%)
Average HRV - 15ms / 36ms
Body Weight - Not recording between now and the New Year
Sleep info based on Oura Ring / Whoop
Time in bed - 03:51 to 08:32 (4:41)
Total Sleep - 4:17 / 4:35
Awake - 0:24 (9%) / 0:07 (2%)
Deep Sleep - 0:47 (17%) / 0:37 (13%)
Light Sleep - 3:04 (64%) / 2:35 (56%)
REM - 0:27 (10%) / 1:22 (29%)
Average HRV - 15ms / 36ms
Body Weight - Not recording between now and the New Year
mickc1965
Well-Known Member
Monday 25 December 2023
Training protocol will be MYO REPS (14 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 10-15 reps 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
Note: Have reduced the rest time between sets to 14 seconds
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Legs
• Pin Selected Leg Extension toes inwards (Machine 2 - rep range 10-15) - 65kgs x 12+3+3+3+3+2 (same load next workout)
• Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 10-15) - 25kgs (L/R) x 14/14+3/3+3/3+3/3+3/3+3/3 (same load next workout)
• Pin Selected Standing Calf Raise (rep range 10-15) - 22.5kgs x 15+3+3+3+3+3 (increase load next workout)
• Pin Selected Adductor (rep range 10-15) - 55kgs x 15+3+3+3+3+3 (increase load next workout)
• Pin Selected Abductor (rep range 10-15 ) - 62.5kgs x 13+3+3+3+3+3 (same load next workout)
** denotes no allowance for any machine resistance
Training protocol will be MYO REPS (14 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 10-15 reps 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
Note: Have reduced the rest time between sets to 14 seconds
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Legs
• Pin Selected Leg Extension toes inwards (Machine 2 - rep range 10-15) - 65kgs x 12+3+3+3+3+2 (same load next workout)
• Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 10-15) - 25kgs (L/R) x 14/14+3/3+3/3+3/3+3/3+3/3 (same load next workout)
• Pin Selected Standing Calf Raise (rep range 10-15) - 22.5kgs x 15+3+3+3+3+3 (increase load next workout)
• Pin Selected Adductor (rep range 10-15) - 55kgs x 15+3+3+3+3+3 (increase load next workout)
• Pin Selected Abductor (rep range 10-15 ) - 62.5kgs x 13+3+3+3+3+3 (same load next workout)
** denotes no allowance for any machine resistance
mickc1965
Well-Known Member
Monday 25 December 2023
Calories, macros and activity
Not recording caloric intake today
• Steps • 3,135
Potential quality of sleep influencing factors
Negative effects
• Poor Diet
• Food last consumed less than 3 hours before bed
• Alcohol -
• Caffeine - 250mg (200mg was preworkout 10am)
Positive effects
• No Alcohol
Calories, macros and activity
Not recording caloric intake today
• Steps • 3,135
Potential quality of sleep influencing factors
Negative effects
• Poor Diet
• Food last consumed less than 3 hours before bed
• Alcohol -
• Caffeine - 250mg (200mg was preworkout 10am)
Positive effects
• No Alcohol
mickc1965
Well-Known Member
Tuesday 26 December 2023
Sleep info based on Oura Ring / Whoop
Time in bed - 23:00 to 05:50 (6:50)
Total Sleep - 6:07 / 6:24
Awake - 0:43 (11%) / 0:26 (6%)
Deep Sleep - 1:49 (26%) / 1:08 (16%)
Light Sleep - 2:58 (43%) / 3:26 (52%)
REM - 1:21 (20%) / 1:49 (26%)
Average HRV - 17ms / 41ms
Body Weight - Not recording weight until the New Year
Sleep info based on Oura Ring / Whoop
Time in bed - 23:00 to 05:50 (6:50)
Total Sleep - 6:07 / 6:24
Awake - 0:43 (11%) / 0:26 (6%)
Deep Sleep - 1:49 (26%) / 1:08 (16%)
Light Sleep - 2:58 (43%) / 3:26 (52%)
REM - 1:21 (20%) / 1:49 (26%)
Average HRV - 17ms / 41ms
Body Weight - Not recording weight until the New Year
mickc1965
Well-Known Member
Tuesday 26 December 2023
Training protocol will be MYO REPS (14 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 10-15 reps 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
Note: Have reduced the rest time between sets to 14 seconds
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Chest, Delts & Triceps
• Smith Machine Flat Press (rep range 10-15) ** - 40kgs x 13+3+3+3+3+3 (same load next workout)
• Pin Selected Seated Cable (Machine 1) Flies (rep range 10-15) - 10kgs (per hand) 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 11+3+3+3+3+3 (same load next workout)
• Pin Selected Cable (Machine 1) High Crossovers (rep range 10-15) - 5kgs (per hand) x 9+3+3+3+2+2 (same load next workout)
• Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 10-15 ) - 25kgs x 15+3+3+3+3+3 (increase load next workout)
** denotes no allowance for any machine resistance
Training protocol will be MYO REPS (14 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 10-15 reps 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
Note: Have reduced the rest time between sets to 14 seconds
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Chest, Delts & Triceps
• Smith Machine Flat Press (rep range 10-15) ** - 40kgs x 13+3+3+3+3+3 (same load next workout)
• Pin Selected Seated Cable (Machine 1) Flies (rep range 10-15) - 10kgs (per hand) 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 11+3+3+3+3+3 (same load next workout)
• Pin Selected Cable (Machine 1) High Crossovers (rep range 10-15) - 5kgs (per hand) x 9+3+3+3+2+2 (same load next workout)
• Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 10-15 ) - 25kgs x 15+3+3+3+3+3 (increase load next workout)
** denotes no allowance for any machine resistance
mickc1965
Well-Known Member
Tuesday 26 December 2023
Calories, macros and activity
Not recording caloric intake today
• Steps • 3,131
Potential quality of sleep influencing factors
Negative effects
• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine - 500mg
Positive effects
• AM Workout
Calories, macros and activity
Not recording caloric intake today
• Steps • 3,131
Potential quality of sleep influencing factors
Negative effects
• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine - 500mg
Positive effects
• AM Workout
mickc1965
Well-Known Member
Wednesday 27 December 2023
Sleep info based on Oura Ring / Whoop
Time in bed - 00:20 to 03:14 & 06:32 to 10:35 (6:57)
Total Sleep - 6:32 / 6:27
Awake - 0:25 (6%) / 0:30 (7%)
Deep Sleep - 0:59 (14%) / 1:08 (16%)
Light Sleep - 4:14 (61%) / 4:04 (59%)
REM - 1:17 (18%) / 1:15 (18%)
Average HRV - 28ms / 33ms
Body Weight - not being taken until the New Year
Sleep info based on Oura Ring / Whoop
Time in bed - 00:20 to 03:14 & 06:32 to 10:35 (6:57)
Total Sleep - 6:32 / 6:27
Awake - 0:25 (6%) / 0:30 (7%)
Deep Sleep - 0:59 (14%) / 1:08 (16%)
Light Sleep - 4:14 (61%) / 4:04 (59%)
REM - 1:17 (18%) / 1:15 (18%)
Average HRV - 28ms / 33ms
Body Weight - not being taken until the New Year