mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Sunday 07 January 2024
Potential quality of sleep influencing factors
Negative effects
• Caffeine - 230mg (200mg preworkout at 12:30hrs)
Positive effects
• 12:00hrs Cold Water Immersion (Day 4 - 30s @ 6°C, need to practice breathwork and will now gradually increase exposure time with target set to 3 minutes)
• 13:00hrs Workout
• 17 hour fast followed by a 2 hour eating window
• Last meal / food intake 4+ hours before bedtime
• High protein (0.9 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
• Ashwagandha - 1200mg
• Magnesium Glycinate
• Neuro Night Complex
• White Noise (Rain / Thunderstorm sounds)
Potential quality of sleep influencing factors
Negative effects
• Caffeine - 230mg (200mg preworkout at 12:30hrs)
Positive effects
• 12:00hrs Cold Water Immersion (Day 4 - 30s @ 6°C, need to practice breathwork and will now gradually increase exposure time with target set to 3 minutes)
• 13:00hrs Workout
• 17 hour fast followed by a 2 hour eating window
• Last meal / food intake 4+ hours before bedtime
• High protein (0.9 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
• Ashwagandha - 1200mg
• Magnesium Glycinate
• Neuro Night Complex
• White Noise (Rain / Thunderstorm sounds)
mickc1965
Well-Known Member
Monday 08 January 2024
Sleep info based on Oura Ring / Whoop
Time in bed - 11:30 to 10:02 (10:32)
Total Sleep - 9:11 / 9:39
Awake - 1:21 (13%) / 0:53 (8%)
Deep Sleep - 0:34 (5%) / 1:56 (18%)
Light Sleep - 6:15 (60%) / 4:40 (46%)
REM - 2:22 (22%) / 3:03 (28%)
Average HRV - 20ms / 66ms
Body Weight - 190.0lbs (down 0.4lbs) - 15 hours fasted)
7 day average 192.29lbs (down 0.88lbs) - high average down to Xmas / New Year food excess
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
Sleep info based on Oura Ring / Whoop
Time in bed - 11:30 to 10:02 (10:32)
Total Sleep - 9:11 / 9:39
Awake - 1:21 (13%) / 0:53 (8%)
Deep Sleep - 0:34 (5%) / 1:56 (18%)
Light Sleep - 6:15 (60%) / 4:40 (46%)
REM - 2:22 (22%) / 3:03 (28%)
Average HRV - 20ms / 66ms
Body Weight - 190.0lbs (down 0.4lbs) - 15 hours fasted)
7 day average 192.29lbs (down 0.88lbs) - high average down to Xmas / New Year food excess
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
mickc1965
Well-Known Member
Monday 08 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
11:50hrs - Legs
• Pin Selected Seated Leg Curls (rep range 10-15) - 47.3kgs x 11+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 14+3+3+3+3+3 (same load next workout)
• Pin Selected Abductor (rep range 10-15 ) - 65kgs x 15+3+3+3+3+3 (increase load next workout)
• Pin Selected Standing Calf Raise (Machine 1 - rep range 10-15) - 25kgs x 14+3+3+3+3+3 (same load next workout)
** denotes no allowance for any machine resistance
No knee sleeves today to see how right knee reacts
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
11:50hrs - Legs
• Pin Selected Seated Leg Curls (rep range 10-15) - 47.3kgs x 11+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 14+3+3+3+3+3 (same load next workout)
• Pin Selected Abductor (rep range 10-15 ) - 65kgs x 15+3+3+3+3+3 (increase load next workout)
• Pin Selected Standing Calf Raise (Machine 1 - rep range 10-15) - 25kgs x 14+3+3+3+3+3 (same load next workout)
** denotes no allowance for any machine resistance
No knee sleeves today to see how right knee reacts
mickc1965
Well-Known Member
Monday 08 January 2024
Calories, macros and activity
2 hour feeding window (14:00 - 16:00)
• MyFitnessPal (kcals) • 1,549
• Protein (g) • 173
• Carbs (g) • 41
• Fat (g) • 77
• Steps • 1,797
Supplements
• Protein Powder - 64g (included in calories above)
• Vitamin D - 4,000 IU
• 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)
Calories, macros and activity
2 hour feeding window (14:00 - 16:00)
• MyFitnessPal (kcals) • 1,549
• Protein (g) • 173
• Carbs (g) • 41
• Fat (g) • 77
• Steps • 1,797
Supplements
• Protein Powder - 64g (included in calories above)
• Vitamin D - 4,000 IU
• 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
Monday 08 January 2024
Potential quality of sleep influencing factors
Negative effects
• Caffeine - 230mg
Positive effects
• 10:30hrs Cold Water Immersion (Day 5 - 45s @ 6°C, will gradually increase exposure time with target set to 3 minutes)
• Midday Workout
• 21 hour fast followed by a 2 hour eating window
• Last meal / food intake 7+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
• Pukka Night Time Tea x1
• Ashwagandha - 1200mg
• Magnesium Glycinate
• Neuro Night Complex
• Blue light blocking glasses from 8pm
• White Noise
Potential quality of sleep influencing factors
Negative effects
• Caffeine - 230mg
Positive effects
• 10:30hrs Cold Water Immersion (Day 5 - 45s @ 6°C, will gradually increase exposure time with target set to 3 minutes)
• Midday Workout
• 21 hour fast followed by a 2 hour eating window
• Last meal / food intake 7+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
• Pukka Night Time Tea x1
• Ashwagandha - 1200mg
• Magnesium Glycinate
• Neuro Night Complex
• Blue light blocking glasses from 8pm
• White Noise
mickc1965
Well-Known Member
Tuesday 09 January 2024
Sleep info based on Oura Ring / Whoop
Time in bed - 21:03 to 05:21 (8:18)
Total Sleep - 5:36 / 6:22
Awake - 2:43 (33%) / 1:56 (23%)
Deep Sleep - 0:46 (9%) / 1:05 (13%)
Light Sleep - 3:40 (44%) / 3:03 (38%)
REM - 1:10 (14%) / 2:14 (26%)
Average HRV - 22ms / 66ms
Body Weight - 190.0lbs (no change - 15.5 hours fasted)
7 day average 191.80lbs (down 0.49lbs) - high average down to Xmas / New Year food excess
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
Sleep info based on Oura Ring / Whoop
Time in bed - 21:03 to 05:21 (8:18)
Total Sleep - 5:36 / 6:22
Awake - 2:43 (33%) / 1:56 (23%)
Deep Sleep - 0:46 (9%) / 1:05 (13%)
Light Sleep - 3:40 (44%) / 3:03 (38%)
REM - 1:10 (14%) / 2:14 (26%)
Average HRV - 22ms / 66ms
Body Weight - 190.0lbs (no change - 15.5 hours fasted)
7 day average 191.80lbs (down 0.49lbs) - high average down to Xmas / New Year food excess
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
mickc1965
Well-Known Member
Tuesday 09 January 2024
Calories, macros and activity
7 hour feeding window (11:00 - 18:00)
• MyFitnessPal (kcals) • 1,761
• Protein (g) • 166
• Carbs (g) • 32
• Fat (g) • 105
• Steps • 5,740
Supplements
• Vitamin D - 4,000 IU
• 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)
Calories, macros and activity
7 hour feeding window (11:00 - 18:00)
• MyFitnessPal (kcals) • 1,761
• Protein (g) • 166
• Carbs (g) • 32
• Fat (g) • 105
• Steps • 5,740
Supplements
• Vitamin D - 4,000 IU
• 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
Tuesday 09 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
20:40 - Chest, Delts & Triceps
• Assisted Dip Machine (rep range 10-15) - 56.7kgs (Bodyweight in gym clothes 88.7kgs less 32kgs) x 15+3+3+3+3+3 (reduce assistance to achieve ~59kgs next workout)
• Pin Selected Cable (Machine 1) High to Low Flies (rep range 10-15) - 10kgs (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 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) 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
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
20:40 - Chest, Delts & Triceps
• Assisted Dip Machine (rep range 10-15) - 56.7kgs (Bodyweight in gym clothes 88.7kgs less 32kgs) x 15+3+3+3+3+3 (reduce assistance to achieve ~59kgs next workout)
• Pin Selected Cable (Machine 1) High to Low Flies (rep range 10-15) - 10kgs (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 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) 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:
mickc1965
Well-Known Member
Tuesday 09 January 2024
Potential quality of sleep influencing factors
Negative effects
• Late Workout (generally increases sleeping RHR)
• Caffeine - 250mg
Positive effects
• Late Workout (see negative workout comment)
• 05:30hrs Cold Water Immersion - 60s @ 6°C, target is 3 minutes but will be increasing time gradually
• 19 hour fast followed by a 7 hour eating window
• Last meal / food intake 3+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
• Pukka Night Time Tea
• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• White Noise
Potential quality of sleep influencing factors
Negative effects
• Late Workout (generally increases sleeping RHR)
• Caffeine - 250mg
Positive effects
• Late Workout (see negative workout comment)
• 05:30hrs Cold Water Immersion - 60s @ 6°C, target is 3 minutes but will be increasing time gradually
• 19 hour fast followed by a 7 hour eating window
• Last meal / food intake 3+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
• Pukka Night Time Tea
• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• White Noise
mickc1965
Well-Known Member
Wednesday 10 January 2024
Sleep info based on Oura Ring / Whoop
Time in bed - 22:15 to 05:15 (7:00)
Total Sleep - 5:46 /
Awake - 1:14 (18%) / 7%
Deep Sleep - 1:14 (18%) / 17%
Light Sleep - 3:10 (44%) / 27%
REM - 1:23 (20%) / 49%
Average HRV - 14ms / 74ms
Whoop did not record sleep from 03:45, figures above are the percentages of each sleep type only up until 03:45
Body Weight - 189.6lbs (down 0.4lbs)
7 day average 191.14lbs (down 0.66lbs) - high average still down to Xmas / New Year food excess
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
• 05:30hrs Cold Water Immersion - 65s @ 3°C, target is 3 minutes but will be increasing time gradually
Sleep info based on Oura Ring / Whoop
Time in bed - 22:15 to 05:15 (7:00)
Total Sleep - 5:46 /
Awake - 1:14 (18%) / 7%
Deep Sleep - 1:14 (18%) / 17%
Light Sleep - 3:10 (44%) / 27%
REM - 1:23 (20%) / 49%
Average HRV - 14ms / 74ms
Whoop did not record sleep from 03:45, figures above are the percentages of each sleep type only up until 03:45
Body Weight - 189.6lbs (down 0.4lbs)
7 day average 191.14lbs (down 0.66lbs) - high average still down to Xmas / New Year food excess
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
• 05:30hrs Cold Water Immersion - 65s @ 3°C, target is 3 minutes but will be increasing time gradually
Last edited:
mickc1965
Well-Known Member
Wednesday 10 January 2024
Calories, macros and activity
2 hour feeding window (16:30 - 18:30)
• MyFitnessPal (kcals) • 1,743
• Protein (g) • 162
• Carbs (g) • 33
• Fat (g) • 106
• Steps • 5,394
Supplements
• Vitamin D - 4,000 IU
• Ashwagandha - 1200mg
• Magnesium Glycinate *
• Neuro Night Complex **
* 1000mg providing 200mg elemental Magnesium
** 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder / 25mg Lavender Flower Powder
Calories, macros and activity
2 hour feeding window (16:30 - 18:30)
• MyFitnessPal (kcals) • 1,743
• Protein (g) • 162
• Carbs (g) • 33
• Fat (g) • 106
• Steps • 5,394
Supplements
• Vitamin D - 4,000 IU
• Ashwagandha - 1200mg
• Magnesium Glycinate *
• Neuro Night Complex **
* 1000mg providing 200mg elemental Magnesium
** 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
Wednesday 10 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
21:45hrs - Back, Biceps & Abs
• Plate Loaded Unilateral High Pulley Row (rep range 10-15) - 55kgs 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) - 22.7kgs (L/R) x 10/10+2/2+2/2+2/2+2/2+2/2 (same load next workout)
• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 85kgs x 13+3+3+3+3+3 (same 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) - 54kgs x 11+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
Progression protocol will be once the maximum target reps are achieved the load will be increased
21:45hrs - Back, Biceps & Abs
• Plate Loaded Unilateral High Pulley Row (rep range 10-15) - 55kgs 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) - 22.7kgs (L/R) x 10/10+2/2+2/2+2/2+2/2+2/2 (same load next workout)
• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 85kgs x 13+3+3+3+3+3 (same 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) - 54kgs x 11+3+3+3+3+3 (same load next workout)
** denotes no allowance for any machine resistance
mickc1965
Well-Known Member
Wednesday 10 January 2024
Potential quality of sleep influencing factors
Negative effects
• Late Workout (generally increases sleeping RHR)
• Caffeine - 400mg
Positive effects
• Wake Up Cold Water Immersion
• Workout (see negative late workout comment)
• 22.5 hour fast (18:00 - 16:30)
• 2 hour eating window (16:30 - 18:30)
• Last meal / food intake 5+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
• Pukka Night Time Tea
• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• White Noise
Potential quality of sleep influencing factors
Negative effects
• Late Workout (generally increases sleeping RHR)
• Caffeine - 400mg
Positive effects
• Wake Up Cold Water Immersion
• Workout (see negative late workout comment)
• 22.5 hour fast (18:00 - 16:30)
• 2 hour eating window (16:30 - 18:30)
• Last meal / food intake 5+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
• Pukka Night Time Tea
• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• White Noise
mickc1965
Well-Known Member
Thursday 11 January 2024
Sleep info based on Oura Ring / Whoop
Time in bed - 23:26 to 05:19 (5:53)
Total Sleep - 5:17 / 5:41
Awake - 0:34 (11%) / 0:13 (3%)
Deep Sleep - 1:17 (%) / 1:08 (19%)
Light Sleep - 2:50 (%) / 1:55 (32%)
REM - 1:23 (%) / 2:37 (46%)
Average HRV - 18ms / 50ms
Body Weight - 189.2lbs (down 0.4lbs -11 hours fasted)
7 day average 190.46lbs (down 0.68lbs) - high average down to Xmas / New Year food excess
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
• 05:30hrs Cold Water Immersion - 80s @ 3°C, target is 3 minutes but will be increasing time gradually
Sleep info based on Oura Ring / Whoop
Time in bed - 23:26 to 05:19 (5:53)
Total Sleep - 5:17 / 5:41
Awake - 0:34 (11%) / 0:13 (3%)
Deep Sleep - 1:17 (%) / 1:08 (19%)
Light Sleep - 2:50 (%) / 1:55 (32%)
REM - 1:23 (%) / 2:37 (46%)
Average HRV - 18ms / 50ms
Body Weight - 189.2lbs (down 0.4lbs -11 hours fasted)
7 day average 190.46lbs (down 0.68lbs) - high average down to Xmas / New Year food excess
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
• 05:30hrs Cold Water Immersion - 80s @ 3°C, target is 3 minutes but will be increasing time gradually
mickc1965
Well-Known Member
Thursday 11 January 2024
Calories, macros and activity
1 hour feeding window (16:30 - 17:30)
• MyFitnessPal (kcals) • 1,325 (not hungry today)
• Protein (g) • 122
• Carbs (g) • 20
• Fat (g) • 84
• Steps • 7,808
Supplements
• Vitamin D - 4,000 IU
• Ashwagandha - 1200mg
• Magnesium Glycinate *
• Neuro Night Complex **
* 1000mg providing 200mg elemental Magnesium
** 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder / 25mg Lavender Flower Powder
Calories, macros and activity
1 hour feeding window (16:30 - 17:30)
• MyFitnessPal (kcals) • 1,325 (not hungry today)
• Protein (g) • 122
• Carbs (g) • 20
• Fat (g) • 84
• Steps • 7,808
Supplements
• Vitamin D - 4,000 IU
• Ashwagandha - 1200mg
• Magnesium Glycinate *
• Neuro Night Complex **
* 1000mg providing 200mg elemental Magnesium
** 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
Thursday 11 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
21:45 - Legs
• Pin Selected Prone Leg Curls (rep range 10-15) - 41kgs x 14+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 15+3+3+3+3+3 (increase load next workout)
• Pin Selected Abductor (rep range 10-15 ) - 70kgs x 12+3+3+3+3+3 (same load next workout)
• Pin Selected Standing Calf Raise (Machine 1 - rep range 10-15) - 25kgs x 14+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
Progression protocol will be once the maximum target reps are achieved the load will be increased
21:45 - Legs
• Pin Selected Prone Leg Curls (rep range 10-15) - 41kgs x 14+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 15+3+3+3+3+3 (increase load next workout)
• Pin Selected Abductor (rep range 10-15 ) - 70kgs x 12+3+3+3+3+3 (same load next workout)
• Pin Selected Standing Calf Raise (Machine 1 - rep range 10-15) - 25kgs x 14+3+3+3+3+3 (same load next workout)
** denotes no allowance for any machine resistance
mickc1965
Well-Known Member
Thursday 11 January 2024
Potential quality of sleep influencing factors
Negative effects
• Late Workout (generally increases sleeping RHR)
• 400mg Caffeine
Positive effects
• Wake Up Cold Water Immersion
• Workout (see negative late workout comment)
• 22 hour fast (18:30 - 16:30)
• 1 hour eating window (16:30 - 17:30)
• Last meal / food intake 5+ hours before bedtime
• Low to Moderate protein (0.6 to 0.7g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
• Pukka Night Time Tea
• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Blue light blocking glasses from 8pm
• White Noise
Potential quality of sleep influencing factors
Negative effects
• Late Workout (generally increases sleeping RHR)
• 400mg Caffeine
Positive effects
• Wake Up Cold Water Immersion
• Workout (see negative late workout comment)
• 22 hour fast (18:30 - 16:30)
• 1 hour eating window (16:30 - 17:30)
• Last meal / food intake 5+ hours before bedtime
• Low to Moderate protein (0.6 to 0.7g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
• Pukka Night Time Tea
• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Blue light blocking glasses from 8pm
• White Noise
mickc1965
Well-Known Member
Friday 12 January 2024
Sleep info based on Oura Ring / Whoop
Time in bed - 23:13 to 04:41 (5:28)
Total Sleep - 5:02 / 5:12
Awake - 0:26 (8%) / 0:16 (4%)
Deep Sleep - 1:13 (22%) / 0:58 (17%)
Light Sleep - 2:46 (51%) / 2:32 (49%)
REM - 1:03 (19%) / 1:40 (30%)
Average HRV - 18ms / 38ms
Body Weight - 188.0lbs (down 1.2lbs - 12 hours fasted)
7 day average 189.74lbs (down 0.72lbs) - high average down to Xmas / New Year food excess
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
• 05:25hrs Cold Water Immersion - 105s @ 4°C, target is 3 minutes but will be increasing time gradually
Sleep info based on Oura Ring / Whoop
Time in bed - 23:13 to 04:41 (5:28)
Total Sleep - 5:02 / 5:12
Awake - 0:26 (8%) / 0:16 (4%)
Deep Sleep - 1:13 (22%) / 0:58 (17%)
Light Sleep - 2:46 (51%) / 2:32 (49%)
REM - 1:03 (19%) / 1:40 (30%)
Average HRV - 18ms / 38ms
Body Weight - 188.0lbs (down 1.2lbs - 12 hours fasted)
7 day average 189.74lbs (down 0.72lbs) - high average down to Xmas / New Year food excess
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
• 05:25hrs Cold Water Immersion - 105s @ 4°C, target is 3 minutes but will be increasing time gradually
mickc1965
Well-Known Member
Friday 12 January 2024
Planned Rest Day
Calories, macros and activity
2 hour feeding window (16:00 - 18:00)
• MyFitnessPal (kcals) • 1,792
• Protein (g) • 162
• Carbs (g) • 44
• Fat (g) • 106
• Steps • 7,563
Supplements
• Creatine - 20g (loading phase)
• Vitamin D - 4,000 IU
• Ashwagandha - 1200mg
• Magnesium Glycinate *
• Neuro Night Complex **
* 1000mg providing 200mg elemental Magnesium
** 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder / 25mg Lavender Flower Powder
Planned Rest Day
Calories, macros and activity
2 hour feeding window (16:00 - 18:00)
• MyFitnessPal (kcals) • 1,792
• Protein (g) • 162
• Carbs (g) • 44
• Fat (g) • 106
• Steps • 7,563
Supplements
• Creatine - 20g (loading phase)
• Vitamin D - 4,000 IU
• Ashwagandha - 1200mg
• Magnesium Glycinate *
• Neuro Night Complex **
* 1000mg providing 200mg elemental Magnesium
** 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder / 25mg Lavender Flower Powder
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