mickc1965 training log

Wednesday 27 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

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

Back, Biceps & Abs

• Pin Selected Single Arm Lat Pulldown with D Handles (rep range 10-15) - 18.1kgs (L/ R) x 15/15+3/3+3/3+3/3+3/3+3/3 (increase load next workout)

• Plate Loaded Unilateral Chest Supported Rows (rep range 10-15) - 45kgs x 13+3+3+3+3+3 (same load next workout)

• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 81.5kgs x 15+3+3+3+3+3 (increase load next workout)

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

• Pin Selected Ab Crunch Machine (rep range 10-15) - 45kgs x 15+3+3+3+3+3 (increase load next workout)


** denotes no allowance for any machine resistance
 
Wednesday 27 December 2023

Calories, macros and activity

Not recording caloric intake today

• Steps • 6,179

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine

Positive effects

• AM Workout
 
Thursday 28 December 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 01:17 to 07:01 & 08:55 to 11:15 (8:04)
Total Sleep - 7:21 / ??
Awake - 0:43 (9%) / ?? (%)

Deep Sleep - 1:32 (19%) / ?? (%)
Light Sleep - 4:16 (53%) / ?? (%)
REM - 1:33 (19%) / ?? (%)

Average HRV - 16ms / ??ms

Whoop did not record sleep


Body Weight - Not recording weight until the New Year
 
Thursday 28 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

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

Legs

• Pin Selected Seated Leg Curls (rep range 10-15) - 47.3kgs x 10+3+3+3+2+2 (same load next workout)

• 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 Adductor (rep range 10-15) - 57.5kgs x 11+3+3+3+3+3 (same load next workout)

• Pin Selected Abductor (rep range 10-15 ) - 62.5kgs x 15+3+3+3+3+3 (increase load next workout)

• Pin Selected Standing Calf Raise (rep range 10-15) - 25kgs x 12+3+3+3+3+3 (same load next workout)

** denotes no allowance for any machine resistance
 
Thursday 28 December 2023

Calories, macros and activity

• MyFitnessPal (kcals) • 970

• Protein (g) • 182
• Carbs (g) • 38
• Fat (g) • 10

• Steps • 1,518
 
Thursday 28 December 2023

Potential quality of sleep influencing factors

Negative effects

• Food last consumed less than 3 hours before bed
• Caffeine

Positive effects

• Early afternoon workout
• 16 hour fast followed by a 4 hour eating window
• High protein (0.9 to 1g+ 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
 
Friday 29 December 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:28 to 05:31 (8:03)
Total Sleep - 5:32 / 6:27
Awake - 2:31 (31%) / 1:36 (20%)

Deep Sleep - 0:32 (7%) / 1:17 (16%)
Light Sleep - 3:42 (46%) / 3:46 (47%)
REM - 1:19 (16%) / 1:24 (17%)

Average HRV - 18ms / 36ms


Body Weight - Not recording until the New Year
 
Friday 29 December 2023

Planned Rest Day

Calories, macros and activity

Not recording caloric intake

• Steps • 4,455

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Food last consumed less than 3 hours before bed

Positive effects

• Planned Rest Day
• No Alcohol
• No Caffeine
 
Saturday 30 December 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 19:35 to 03:45 (8:10)
Total Sleep - 7:36 / 7:48
Awake - 0:34 (7%) / 0:22 (4%)

Deep Sleep - 1:09 (14%) / 1:06 (13%)
Light Sleep - 4:35 (56%) / 3:26 (44%)
REM - 1:53 (23%) / 3:16 (39%)

Average HRV - 15ms / 53ms


Body Weight - Not recording until the New Year
 
Last edited:
Saturday 30 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

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

Chest, Delts & Triceps

• Assisted Dip Machine (rep range 10-15) - 54kgs (Bodyweight in gym clothes 90kgs less 36kgs) x 15+3+3+3+3+3 (keep assistance to achieve ~54kgs next workout)

• Pin Selected Cable (Machine 1) High to Low Flies (rep range 10-15) - 5kgs (per hand) 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 Cable (Machine 1) 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) 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
 
Last edited:
Saturday 30 December 2023

Calories, macros and activity

Not recording caloric intake today

• Steps • 9,385

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine

Positive effects

• AM Workout
 
Sunday 31 December 2023

Sleep info based on Oura Ring / Whoop

Time in bed - 21:24 to 04:17 (6:53)
Total Sleep - 4:57 / 5:17
Awake - 1:56 (28%) / 1:36 (23%)

Deep Sleep - 0:56 (13%) / 1:06 (16%)
Light Sleep - 3:00 (43%) / 3:07 (45%)
REM - 1:01 (15%) / 1:04 (16%)

Average HRV - 13ms / 25ms


Body Weight - Not recording weight today
 
Sunday 31 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

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


Back, Biceps & Abs

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

• Pin Selected Single Arm Kneeling Cable Rows with D Handle (rep range 10-15) - 18.1kgs (L/R) x 15/15+3/3+3/3+3/3+3/3+3/3 (increase load next workout)

• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 81.5kgs x 15+3+3+3+3+3 (increase load next workout)

• Cable Hammer Rope Curls (Machine 1 - rep range 10-15) - 20kgs x 14+3+3+3+3+3 (same load next workout)

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


** denotes no allowance for any machine resistance
 
Sunday 31 December 2023 / Monday 01 January 2024 (night shift)

Calories, macros and activity

11 hour feeding window (15:00 - 02:00)

• MyFitnessPal (kcals) • Final day of not counting calories

• Protein (g) •
• Carbs (g) •
• Fat (g) •

• Steps • 4,194
 
Last edited:
Monday 01 January 2024 (following a night shift)

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

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


Legs

• Pin Selected Prone Leg Curls (rep range 10-15) - 41kgs x 12+3+3+3+3+3 (same load next workout)

• Pin Selected Leg Extension (Machine 2 - rep range 10-15) - 67.5kgs x 13+3+3+3+3+3 (same load next workout)

• Pin Selected Adductor (rep range 10-15) - 57.5kgs x 12+3+3+3+3+3 (same load next workout)

• Pin Selected Abductor (rep range 10-15 ) - 65kgs x 13+3+3+3+3+3 (same load next workout)

• Pin Selected Standing Calf Raise (rep range 10-15) - 25kgs x 13+3+3+3+3+3 (same load next workout)


** denotes no allowance for any machine resistance
 
Monday 01 January 2024 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 3am)
• Late 2nd Workout (generally increases sleeping RHR)

Positive effects

• Early Morning 1st Workout
• No Alcohol
• Caffeine (minimal)
 
Monday 01 January 2024 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 04:02 to 09:37 (5:35)
Total Sleep - 4:52 / 5:07
Awake - 0:43 (13%) / 0:28 (8%)

Deep Sleep - 1:06 (19%) / 1:03 (18%)
Light Sleep - 2:57 (53%) / 2:17 (43%)
REM - 0:50 (15%) / 1:47 (31%)

Average HRV - 16ms / 39ms


Body Weight - 196.2lbs (up 8.8lbs since 24 Dec)

7 day average - no 7 day average until 7 Jan

31 January 7 day average target weight is 184.89lbs, this figure is calculated from the 7 day average recorded on 01 December of 188.66 less the targetted 1% per month weight loss
 
Monday 01 January 2024

Calories, macros and activity

1 feeding window (~15:00)

• MyFitnessPal (kcals) • Poor diet not tracked

• Protein (g) •
• Carbs (g) •
• Fat (g) •

• Steps • 2,785
 
Last edited:
Monday 01 January 2024

Potential quality of sleep influencing factors

Negative effects

• Poor Diet

Positive effects

• Early AM Workout
• No Alcohol
• No Caffeine
• White Noise (Thunderstorm sounds)
 
Tuesday 02 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 22:34 to 03:27 (4:53)
Total Sleep - 4:33 / 4:42
Awake - 0:20 (7%) / 0:09 (3%)

Deep Sleep - 1:03 (21%) / 0:55 (18%)
Light Sleep - 2:43 (56%) / 2:06 (45%)
REM - 0:48 (16%) / 1:41 (34%)

Average HRV - 17ms / 54ms


Body Weight - 193.4lbs (down 2.8lbs)

7 day average - not available until 7 Jan

31 January 7 day average target weight is 184.89lbs, this figure is calculated from the 7 day average recorded on 01 December of 188.66 less the targetted 1% per month weight loss
 
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