mickc1965 training log

Tuesday 02 January 2024

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

04:45 - Chest, Delts & Triceps

• Incline Press (32°) on Smith Machine (rep range 10-15) ** - 40kgs x 8+3+3+3+2+2 (same load next workout)

• Pin Selected Cable (Machine 1) Low to High Flies - 10kgs x 10+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)

• Pin Selected Cable (Machine 1) High Crossovers (rep range 10-15) - 5kgs (per hand) x 8+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 (L/R) x 13/13+3/3+3/3+3/3+3/3+3/3 (same load next workout)

** denotes no allowance for any machine resistance

Workout felt awful today, was it just a bad day in the office or I am coming down with something? We shall see.
 
Tuesday 02 January 2024

Calories, macros and activity

• MyFitnessPal (kcals) • Not recording calories again a family get together today handing out Xmas gifts and received chocolate so need to eat them today and tomorrow

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

• Steps • 1,663
 
Tuesday 02 January 2024

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine - 250mg (200mg at 04:30hrs)

Positive effects

• AM (04:45) Workout
• White Noise (Thunderstorm sounds)
 
Wednesday 03 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 23:30 to 09:46 (10:16)
Total Sleep - 6:39 / 8:22
Awake - 3:37 (35%) / 1:54 (18%)

Deep Sleep - 1:45 (17%) / 1:50 (17%)
Light Sleep - 3:03 (30%) / 5:03 (51%)
REM - 1:52 (18%) / 1:29 (14%)

Average HRV - 17ms / 24ms


Body Weight - 194.2lbs (up 0.8lbs)

7 day average - not available until 07 January

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
 
Wednesday 03 January 2024

Calories, macros and activity

4 hour feeding window (14:00 - 18:00)

• MyFitnessPal (kcals) • ate last of the crap food from Xmas, diet starts tomorrow

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

• Steps • 414 (very sedentary day)
 
Wednesday 03 January 2024

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


22:45hrs - Back, Biceps & Abs

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

Back, Biceps & Abs

• Pin Selected Medium Width Straight Arm Lat Pulldown (Machine 2 - rep range 10-15) - 58.9kgs x 12+3+3+3+3+2 (same load next workout)

• Pin Selected Single Arm Seated Cable Row 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)

• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 86kgs x 12+3+3+3+3+3 (same load next workout)

• Pin Selected Ab Crunch Machine (rep range 10-15) - 54kgs x 10+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)


** denotes no allowance for any machine resistance
 
Wednesday 03 January 2024

Potential quality of sleep influencing factors

Negative effects

• Late Workout (22:45 generally increases RHR)
• Poor Diet

Positive effects

• Workout (see negative late workout comment)
• 16 hour fast followed by a 4 hour eating window
• No Alcohol
• No Caffeine
• White Noise (Rain / Thunderstorm sounds)
 
Thursday 04 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 00:01 to 08:49 (8:48)
Total Sleep - 6:06 / 7:12
Awake - 2:42 (31%) / 1:36 (18%)

Deep Sleep - 1:05 (12%) / 1:20 (15%)
Light Sleep - 3:24 (39%) / 3:22 (39%)
REM - 1:38 (18%) / 2:30 (28%)

Average HRV - 20ms / 50ms


Body Weight - 194.0lbs (down 0.2lbs), plan is the diet starts today

7 day average - not available until 07 January

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
 
Last edited:
Thursday 04 January 2024

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

Midday - Legs

• Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 10-15) - 25kgs (L/R) x 15/15+3/3+3/3+3/3+3/3+3/3 (increase 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 13+3+3+3+3+3 (same load next workout)

• Pin Selected Abductor (rep range 10-15 ) - 65kgs x 14+3+3+3+3+3 (same load next workout)

• Pin Selected Standing Calf Raise (rep range 10-15) - 25kgs x 14+3+3+3+3+3 (same load next workout)


** denotes no allowance for any machine resistance
 
Thursday 04 January 2024

Calories, macros and activity

4 hour feeding window (14:00 - 18:00)

• MyFitnessPal (kcals) • 1,609

• Protein (g) • 223
• Carbs (g) • 49
• Fat (g) • 54

• Steps • 3,557
 
Thursday 04 January 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 275mg

Positive effects

• Lunctime Workout followed by
• Cold Water Therapy
• 20 hour fast followed by a 4 hour eating window
• Last meal / food intake 3+ hours before bedtime
• Very High protein (1g+ per lb)
• Ultra low carb (under 50g)
• No Alcohol
• Virtually no caffeine since midday
• Pukka Night Time Tea x1
• White Noise (Rain / Thunderstorm sounds)

Supplements

• 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 05 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 23:58 to 11:25 (11:27)
Total Sleep - 9:48 / 10:33
Awake - 1:39 (14%) / 0:54 (8%)

Deep Sleep - 0:52 (8%) / 1:17 (11%)
Light Sleep - 5:53 (51%) / 6:08 (54%)
REM - 3:03 (27%) / 3:08 (27%)

Average HRV - 22ms / 66ms


Body Weight - 193.0lbs (down 1.0lbs)

7 day average - not available until the 7th

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
 
Friday 05 January 2024

Planned Rest Day


Calories, macros and activity

3.5 hour feeding window (14:00 - 17:30)

• MyFitnessPal (kcals) • 1,353

• Protein (g) • 175
• Carbs (g) • 44
• Fat (g) • 53

• Steps • 851 (very restful day)
 
Friday 05 January 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 100mg

Positive effects

• Planned Rest Day
• Cold Water Therapy
• 20 hour fast followed by a 3.5 hour eating window
• High protein (0.9 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol

Sleep Aid Supplements / Actions

• 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
• White Noise (Rain / Thunderstorm sounds)
 
Saturday 06 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 21:53 to 07:43 (9:50)
Total Sleep - 7:23 / 8:25
Awake - 2:27 (25%) / 1:25 (14%)

Deep Sleep - 0:49 (8%) / 1:14 (12%)
Light Sleep - 4:46 (48%) / 5:13 (55%)
REM - 1:48 (18%) / 1:58 (19%)

Average HRV - 20ms / 34ms


Body Weight - 191.0lbs (down 2.0lbs - 17 hours fasted)


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
 
Saturday 06 January 2024

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

08:50hrs - Chest, Delts & Triceps

• Smith Machine Flat Press (rep range 10-15) ** - 40kgs x 13+3+3+2+2+2 (same load next workout)

• Pin Selected Seated Cable (Machine 1) Flies (rep range 10-15) - 10kgs (per hand) x 10+3+3+3+3+3 (reduce load to 7.5kgs 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)

• Pin Selected Cable (Machine 1) High Crossovers (rep range 10-15) - 5kgs (per hand) x 10+3+3+3+2+2 (same load next workout)

• Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 10-15 ) - 27.5kgs x 11+3+3+3+3+3 (increase load next workout)

** denotes no allowance for any machine resistance


Poor performance today
 
Saturday 06 January 2024

Calories, macros and activity

6 hour feeding window (16:00 - 22:00)

• MyFitnessPal (kcals) • 2,639 from food plus 420 for non alcoholic Guinness (macros exclude Guinness)

• Protein (g) • 184
• Carbs (g) • 145
• Fat (g) • 147

• Steps • 3,608
 
Saturday 06 January 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 230mg

Positive effects

• 08:50hrs Workout
• 11:00hrs Cold Water Immersion (Day 3 - 30s @ 7°C not fully submerged yet building up to that, once achieved I will increase time)
• 22.5 hour fast followed by a 5 hour eating window
• Last meal / food intake 3+ hours before bedtime
• High protein (0.9 to 1g per lb)
• Low - moderate carb (100-160g)
• No Alcohol

Sleep Aid Supplements / Actions

• 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
• White Noise (Rain / Thunderstorm sounds)
 
Sunday 07 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 01:01 to 10:01 (9:00)
Total Sleep - 7:53 / 8:24
Awake - 1:07 (12%) / 0:36 (6%)

Deep Sleep - 1:34 (17%) / 2:01 (22%)
Light Sleep - 4:23 (49%) / 2:54 (32%)
REM - 1:57 (22%) / 3:29 (40%)

Average HRV - 16ms / 40ms


Body Weight - 190.4lbs (down 0.6lbs)

7 day average 193.17lbs (going to take a couple of weeks to lower the average due to the 10lbs or so increase over Xmas)

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
 
Sunday 07 January 2024

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

13:00hrs - Back, Biceps & Abs

• Pin Selected Single Arm Lat Pulldown with D Handles (rep range 10-15) - 22.7kgs (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 14+3+3+3+3+3 (same load next workout)

• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 86kgs x 13+3+3+3+3+3 (same load next workout)

• Cable Bayesian Curls (Machine 1 - rep range 10-15) - 20kgs (10kgs per hand) x 12+3+3+3+3+3 (same load next workout)

• Pin Selected Ab Crunch Machine (rep range 10-15) - 54kgs x 12+3+3+3+3+3 (same load next workout)

** denotes no allowance for any machine resistance
 
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