mickc1965 training log

Friday 12 January 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 250mg

Positive effects

• Wake Up Cold Water Immersion
• Planned Rest Day

• 22.5 hour fast (17:30 - 16:00)
• 2 hour eating window (16:00 - 18:00)
• 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
 
Saturday 13 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 20:54 to 08:48 (11:54)
Total Sleep - 10:19 / 11:06
Awake - 1:35 (13%) / 0:50 (7%)

Deep Sleep - 1:54 (16%) / 2:11 (18%)
Light Sleep - 6:20 (53%) / 4:38 (39%)
REM - 2:06 (18%) / 4:15 (36%)

Average HRV - 24ms / 32ms


Body Weight - 187.2lbs (down 0.8lbs / 15 hours fasted)

7 day average 189.2lbs (down 0.54lbs) - high average still down to the Xmas / New Year food excess but now at a similar weight as I was just before Xmas so average should be where it needs to be in 7 days or so fingers crossed for consistency from now on to meet the criteria below

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


• 09:45hrs Cold Water Immersion - 110s @ 4°C (Air 2°C), target is 3 minutes and I will be increasing time gradually
 
Saturday 13 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

13:50hrs - Chest, Delts & Triceps

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

Seem to be struggling with the above so will either reduce load or move onto the incline press machine

• Pin Selected Cable (Machine 2) Low to High Flies (rep range 10-15) - 13.6kgs (per hand) x 10+3+3+3+3+3 (same load next workout)

• Pin Selected Cable (Machine 2) Low to High Crossovers (rep range 10-15) - 4.5kgs (per hand) x 11+3+3+3+3+3 (same load next workout)

• Pin Selected Cable (Machine 2) High Crossovers (rep range 10-15) - 4.5kgs (per hand) x 10+3+3+3+3+3 (same load next workout)

• Pin Selected Cable (Machine 2) Single Arm Crossbody Tricep Extensions (rep range 10-15) - 9kgs (L/R) x 10/10+3/3+3/3+3/3+3/3+3/3 (same load next workout)
 
Saturday 13 January 2024

Calories, macros and activity

2 hour feeding window (16:00 - 18:00)

• MyFitnessPal (kcals) • 1,614

• Protein (g) • 161
• Carbs (g) • 40
• Fat (g) • 90

• Steps • 2,767

Supplements

• Protein Powder - 35g (included in calories above)
• 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
 
Last edited:
Saturday 13 January 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 210mg (none since 14:00)

Positive effects

• Wake Up Cold Water Immersion
• PM Workout

• 22 hour fast (18:00 - 16:00)
• 2 hour eating window (16:00 - 18:00)
• Last meal / food intake 4+ 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
 
Sunday 14 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 22:37 to 08:41 (10:04)
Total Sleep - 8:15 / 9:24
Awake - 1:50 (18%) / 0:40 (6%)

Deep Sleep - 1:53 (19%) / 1:21 (13%)
Light Sleep - 4:28 (44%) / 5:42 (58%)
REM - 1:55 (19%) / 2:21 (23%)

Average HRV - 25ms / 67ms


Body Weight - 186.0lbs (down 1.2lbs - 15 hours fasted)

7 day average 188.57lbs (down 0.63lbs) - high average down to Xmas / New Year food excess however almost back on course now, just need to stay consistent with the caloric deficit which will be hard this upcoming week due to Tuesdays shift finishing at 2am then 5 straight night shifts [emoji22]

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


09:30hrs Cold Water Immersion - 100s @ 4°C (Air 3°C), slightly less time today due to misjudgment, final target is 3 minutes
 
Sunday 14 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

13:30hrs 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)- 22.7kgs (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) - 85kgs x 13+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 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
 
Sunday 14 January 2024

Calories, macros and activity

3 hour feeding window (16:00 - 19:00)

• MyFitnessPal (kcals) • 1,549

• Protein (g) • 158
• Carbs (g) • 29
• Fat (g) • 89

• Steps • 3,930

Supplements

• Creatine - 20g (loading phase)
• Protein Powder - 46g (included in calories above)
• MCT Oil - 5ml (included in calories above)
• 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
 
Last edited:
Sunday 14 January 2024

Potential quality of sleep influencing factors

Negative effects

• Food last consumed less than 3 hours before bed
• Caffeine - 220mg (none since 13:00hrs)

Positive effects

• Wake Up Cold Water Immersion
• Lunchtime Workout

• 22 hour fast (18:00 - 16:00)
• 3 hour eating window (16:00 - 19:00)
• 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
• Shilajit
 
Monday 15 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 22:08 to 08:45 (10:37)
Total Sleep - 9:09 / 9:44
Awake - 1:28 (14%) / 0:53 (8%)

Deep Sleep - 1:19 (12%) / 1:43 (16%)
Light Sleep - 5:59 (56%) / 5:16 (50%)
REM - 1:51 (18%) / 2:45 (26%)

Average HRV - 22ms / 45ms


Body Weight - 185.8lbs (down 0.2lbs - 14 hours fasted)

7 day average 187.97lbs (down 0.6lbs)

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

Current higher average than targetted is down to Xmas / New Year food excess, should balance out within a week


09:30hrs Cold Water Immersion - 130s @ 4°C (Air 0°C), target is 3 minutes and will be increasing time gradually
 
Monday 15 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

Legs

• Pin Selected Standing Leg Curls (on Leg Extension Machine 2 - rep range 10-15) - 27.5kgs (L/R) x 13/13+3/3+3/3+3/3+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) - 60kgs x 13+3+3+3+3+3 (same load next workout)

• Pin Selected Abductor (rep range 10-15 ) - 70kgs x 13+3+3+3+3+3 (same load next workout)

• Pin Selected Standing Calf Raise (Machine 1 - rep range 10-15) - issues with left ankle returned so dropping calf raises for the foreseeable

** denotes no allowance for any machine resistance
 
Monday 15 January 2024

Calories, macros and activity

2 hour feeding window (15:00 - 17:00)

• MyFitnessPal (kcals) • 1,554

• Protein (g) • 162
• Carbs (g) • 42
• Fat (g) • 82

• Steps • 6,416

Supplements

• Creatine - 20g (loading phase)
• Protein Powder - 45g (included in calories above)
• MCT Oil - 5ml (included in calories above)
• Vitamin D - 4,000 IU
• Ashwagandha - 1200mg
• Magnesium Glycinate *
• Neuro Night Complex **
• Shilajit

* 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
 
Monday 15 January 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 230mg

Positive effects

• Wake Up Cold Water Immersion
• Lunchtime Workout

• 20 hour fast (19:00 - 15:00)
• 2 hour eating window (15:00 - 17:00)
• Last meal / food intake 3+ hours before bedtime

• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)

• No Alcohol

• 1 x 20 minute walk

Sleep Aid Supplements / Actions

• Pukka Night Time Tea
• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
 
Tuesday 16 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 22:11 to 10:00 (11:49)
Total Sleep - 9:26 / 10:54
Awake - 2:23 (20%) / 0:55 (7%)

Oura is absolutely incorrect, says I was awake between 07:15 and 08:30 when I wasn’t.

Deep Sleep - 1:36 (14%) / 1:54 (16%)
Light Sleep - 5:43 (47%) / 5:05 (44%)
REM - 2:09 (19%) / 3:55 (33%)

Average HRV - 20ms / 35ms


Body Weight - 184.6lbs (down 1.2lbs - 17 hours fasted)

7 day average 187.2lbs (down 0.77lbs)

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

Current higher average than targetted is down to the Xmas / New Year food excess, should balance out within a week


11:15hrs Cold Water Immersion - 60s @ 2°C, this is too cold for me to do any longer, seriously thinking of draining and moving it into my garage
 
Tuesday 16 January 2024

Planned Rest Day

Calories, macros and activity

2 hour feeding window (17:00 - 19:00)

• MyFitnessPal (kcals) • 1,536

• Protein (g) • 160
• Carbs (g) • 42
• Fat (g) • 81

• Steps •

Supplements

• Creatine - 20g (loading phase)
• Protein Powder - 50g (included in calories above)
• MCT Oil - 5ml (included in calories above)
• Vitamin D - 4,000 IU
• Ashwagandha - 1200mg
• Magnesium Glycinate *
• Neuro Night Complex **
• Shilajit

* 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
 
Tuesday 16 January 2024

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 2am)

Positive effects

• Wake Up Cold Water Immersion
• Planned Rest Day

• 25 hour fast (16:00 - 17:00)
• 2 hour eating window (17:00 - 19:00)
• Last meal / food intake 7+ hours before bedtime

• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)

• No Alcohol
• No Caffeine

Sleep Aid Supplements / Actions

• Shilajit
 
Wednesday 17 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 02:32 to 11:00 (8:28)
Total Sleep - 6:53 / ??
Awake - 1:35 (19%) / ?? (%)

Deep Sleep - 1:12 (14%) / ?? (%)
Light Sleep - 4:25 (52%) / ?? (%)
REM - 1:16 (15%) / ?? (%)

Average HRV - 25ms / ??ms

Whoop only picked up last 2 hours of sleep

Body Weight - 184.8lbs (up 0.2lbs - 17.5 hours fasted)

7 day average 186.51lbs (down 0.69lbs)

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

Current higher average than targetted is down to Xmas / New Year food excess, now sitting below Decembers target average weight so this should now balance out within a week

Cold Water Immersion - 180s @ 8°C
 
Wednesday 17 /Thursday 18 January 2024 (night shift)

Calories, macros and activity

2 hour feeding window (00:00 - 02:00)

• MyFitnessPal (kcals) • 1,563

• Protein (g) • 160
• Carbs (g) • 44
• Fat (g) • 83

• Steps • 4,412

Supplements

• Creatine - 20g (loading phase)
• Protein Powder - 50g (included in calories above)
• MCT Oil - 5ml (included in calories above)
• Vitamin D - 4,000 IU
• Ashwagandha - 1200mg
• Magnesium Glycinate *
• Neuro Night Complex **
• Shilajit

* 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
 
Last edited:
Thursday 18 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 on the activation set the load will be increased

Chest, Delts & Triceps

• Pin Selected Seated Chest Press (rep range 10-15) - 45kgs x 11+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 (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 8+3+2+2+2+2 (same load next workout)

• Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 10-15 ) - 27.5kgs x 12+3+3+3+3+3 (increase load next workout)


** denotes no allowance for any machine resistance
 
Thursday 18 January 2024 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• Workout near bedtime (increases sleeping RHR)
• Caffeine - 400mg

Positive effects

• Wake Up Cold Water Immersion

• Workout (see negative workout comment)

• 29 hour fast (19:00 - 00:00)
• 2 hour eating window (00:00 - 02:00)
• 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

• Shilajit
 
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