mickc1965 training log

Thursday 18 January 2024 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 08:30 to 15:11 (6:41)
Total Sleep - ?? /
Awake - 8% /

Deep Sleep - 16% /
Light Sleep - 48% /
REM - 28% /

Average HRV - 28ms /

Both Oura and Whoop had issues picking up sleep, Oura missed the beginning and Whoop didn’t pick it up at all (had to manually add), just showing % for Oura

Body Weight - 184.0lbs (down 0.8lbs / - 16 hours fasted)

7 day average 185.77lbs (down 0.74lbs) - pretty much back on track following 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

Cold Water Immersion - 210s @ 8°C
 
Last edited:
Thursday 18 - Friday 19 January 2024 (night shift)

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,496

• Protein (g) • 159
• Carbs (g) • 40
• Fat (g) • 77

• Steps • 12,803

Supplements

• Creatine - 20g (loading phase)
• Protein Powder - 50g (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:
Friday 19 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

07:30hrs - Back, Biceps & Abs

• Pin Selected Single Arm Lat Pulldown with D Handles (rep range 10-15) - 27.2kgs (L/ R) x 12/12+3/3+3/3+3/3+3/3+3/3 (same load next workout)

• Plate Loaded Unilateral Chest Supported Rows (rep range 10-15) - 45kgs x 12+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)

• Cable Machine Shrugs (Machine 2 - rep range 10-15) - 85kgs x 13+3+3+3+3+3 (same load next workout)

** denotes no allowance for any machine resistance
 
Friday 19 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 - 500mg

Positive effects

• Wake Up Cold Water Immersion

• Workout (see negative late workout comment)

• 22 hour fast (02:00- 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

• Pukka Night Time Tea
• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
 
Friday 19 January 2024 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 09:00 to 14:30 (5:30)
Total Sleep - 4:21 / 4:37
Awake - 1:09 (21%) / 0:53 (16%)

Deep Sleep - 0:49 (15%) / 0:37 (11%)
Light Sleep - 2:38 (48%) / 2:08 (40%)
REM - 0:54 (16%) / 1:52 (33%)

Average HRV - 19ms / 39ms


Body Weight - 184.4lbs (up 0.4lbs - 15 hours fasted)

7 day average 185.26lbs (down 0.51lbs)

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

17:00hrs Cold Water Immersion - 3m 50s @ 7°C
 
Friday 19 / Saturday 20 January 2024 (night shift)

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,584

• Protein (g) • 160
• Carbs (g) • 38
• Fat (g) • 88

• Steps • 13,861

Supplements

• Creatine - 20g (loading phase)
• Protein Powder - 50g (included in calories above)
• MCT Oil - 10ml (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
 
Saturday 20 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

07:30 - Legs and lower Abs

• Pin Selected Seated Leg Curls (rep range 10-15) - 47.3kgs 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) - 60kgs x 12+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)

• Leg Raises (rep range 10-15) - 10+3+3+3+3+3 (same load next workout)

** denotes no allowance for any machine resistance
 
Saturday 20 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 - 450mg

Positive effects

• Wake Up Cold Water Immersion
• Workout (see negative late workout comment)

• 22 hour fast (02:00 - 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

• Pukka Night Time Tea
• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
 
Saturday 20 January 2024 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 09:11 to 16:35 (7:24)
Total Sleep - 6:02 / 6:13
Awake - 1:22 (18%) / 1:11 (15%)

Deep Sleep - 0:56 (13%) / 1:20 (18%)
Light Sleep - 3:29 (47%) / 1:48 (24%)
REM - 1:38 (22%) / 3:05 (43%)

Average HRV - 17ms / 45ms


Body Weight - 184.4lbs (no change - 14.5 hours fasted)

7 day average 184.86lbs (down 0.4lbs) - 31 January target met

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

17:00hrs Cold Water Immersion - 4m 20s @ 8°C
 
Saturday 20 / Sunday 21 January 2024 (night shift)

Calories, macros and activity

1.5 hour feeding window (00:00 - 01:30)

• MyFitnessPal (kcals) • 1,730

• Protein (g) • 173
• Carbs (g) • 39
• Fat (g) • 98

• Steps • 6,572

Supplements

• Creatine - 5g
• Protein Powder - 50g (included in calories above)
• MCT Oil - 10ml (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
 
Sunday 21 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

07:30hrs - Chest, Delts & Triceps

• Assisted Dip Machine (rep range 10-15) - 59.3kgs (Bodyweight in gym clothes 86.3kgs less 27kgs) x 12+3+3+3+3+3 (adjust assistance to maintain ~59.3kgs next workout)

• Pin Selected Cable (Machine 1) High to Low Flies (rep range 10-15) - 12.5kgs (per hand) x 14+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+3+3 (same load next workout)

• Pin Selected Cable (Machine 1) Rope Tricep Extensions (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
 
Sunday 21 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 - 500mg (last intake at 06:00hrs)

Positive effects

• Wake Up Cold Water Immersion
• Workout (see negative late workout comment)

• 22 hour fast (02:00 - 00:00)
• 1.5 hour eating window (00:00 - 01:30)
• 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
• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
 
Sunday 21 January 2024 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 08:56 to 14:44 (5:48)
Total Sleep - 5:07 / 5:32
Awake - 0:41 (12%) / 0:16 (4%)

Deep Sleep - 1:10 (20%) / 1:07 (19%)
Light Sleep - 3:09 (54%) / 1:55 (33%)
REM - 0:49 (14%) / 2:30 (44%)

Average HRV - 18ms / 38ms


Body Weight - 184.4lbs (no change) - 15 hours fasted)

7 day average 184.63 lbs (down 0.13lbs) - end of January target has been met, will continue at ~1,800kcals

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

17:00hrs Cold Water Immersion - 5m 20s @ 9°C
 
Sunday 21 / Monday 22 January 2024 (night shift)

Calories, macros and activity

1.5 hour feeding window (00:30 - 02:00)

• MyFitnessPal (kcals) • 1,627

• Protein (g) • 172
• Carbs (g) • 39
• Fat (g) • 87

• Steps • 12,600

Supplements

• Creatine - 5g
• Protein Powder - 50g (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:
Monday 22 January 2024 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• Caffeine - 600mg

Positive effects

• Wake Up Cold Water Immersion
• Planned Rest Day

• 23 hour fast (01:30 - 00:30)
• 1.5 hour eating window (00:30 - 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

• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
 
Last edited:
Monday 22 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 09:32 to 13:28 (3:56)
Total Sleep - 3:36 / 3:35
Awake - 0:20 (8%) / 0:21 (8%)

Deep Sleep - 0:55 (23%) / 0:50 (21%)
Light Sleep - 2:00 (51%) / 1:34 (41%)
REM - 0:42 (18%) / 1:11 (30%)

Average HRV - 23ms / 35ms


Body Weight - 182.8lbs (down 0.6lbs - 12.5 hours fasted)

7 day average 184.34lbs (down 0.29lbs) - Januarys target weight already met

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


14:15hrs Cold Water Immersion - 6m 30s @ 10°C, gradually building tolerance to achieve the target of 1 minute per °C of water temperature
 
Monday 22 January 2024

Calories, macros and activity

2 hour feeding window (16:30 - 18:30)

• MyFitnessPal (kcals) • 1,679, target is 1,844 to 2,029 based on wake up body weight in lbs x10-11 for slow but steady weight loss

• Protein (g) • 177
• Carbs (g) • 38
• Fat (g) • 91

• Steps • 8,688

Supplements

• Creatine - 5g
• Protein Powder - 50g (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 22 January 2024

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Wake Up Cold Water Immersion
• Planned Rest Day

• 14.5 hr fast (02:00 - 16:30) - transition from nights
• 2 hour eating window (16:30 - 18:30)
• Last meal / food intake 4 hours before bedtime

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

• No Alcohol
• Caffeine - negligible

Sleep Aid Supplements / Actions

• Pukka Night Time Tea
• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
 
Tuesday 23 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 22:22 to 06:36 (8:14)
Total Sleep - 7:26 / 7:36
Awake - 0:48 (10%) / 0:38 (7%)

Deep Sleep - 1:07 (14%) / 1:21 (16%)
Light Sleep - 4:52 (59%) / 3:54 (49%)
REM - 1:28 (17%) / 2:21 (28%)

Average HRV - 18ms / 38ms

Body Weight - 182.8lbs (down 1.0lbs / 13 hours fasted)

7 day average 184.09lbs (down 0.25lbs ) - Januarys target was met on the 20th, will continue caloric deficit

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

08:30hrs Cold Water Immersion - 8m 0s @ 10°C, gradually building tolerance to achieve 1 minute per °C of water temperature
 
Tuesday 23 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

12:15hrs - Back, Biceps & Abs

• Plate Loaded Unilateral High Pulley Row (rep range 10-15) - 55kgs x 13+3+3+3+3+3 (same load next workout)

• Pin Selected Single Arm Kneeling Cable Rows with D Handle (rep range 10-15) - 19.35kgs (L/R) x 13+3+3+3+3+3 / 13+3+3+3+3+3 (same load next workout)

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

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

** denotes no allowance for any machine resistance
 
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