mickc1965 training log

Tuesday 23 January 2024

Calories, macros and activity

2 hour feeding window (14:00 - 16:00)

• MyFitnessPal (kcals) • 1,805

• Protein (g) • 184
• Carbs (g) • 49
• Fat (g) • 97

• Steps •

Supplements

• Creatine - 5g
• 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 23 January 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 500mg

Positive effects

• Wake Up Cold Water Immersion
• Lunchtime Workout

• 19.5 hour fast (18:30 - 14:00)
• 2 hour eating window (14:00 - 16:00)
• Last meal / food intake 6+ 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
 
Wednesday 24 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 22:58 to 08:11 (9:13)
Total Sleep - 7:25 / 7:51
Awake - 1:48 (20%) / 1:22 (14%)

Deep Sleep - 0:34 (6%) / 1:26 (15%)
Light Sleep - 5:32 (60%) / 4:11 (47%)
REM - 1:20 (14%) / 2:14 (24%)

Average HRV - 16ms / 25ms


Body Weight - 182.6lbs (down 0.2lbs) - 17 hours fasted)

7 day average 183.77lbs (down 0.32lbs) - Januarys target was met on the 20th, will continue with 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

09:30hrs Cold Water Immersion - 11m 20s @ 11°C, target is 1 minute per °C of water temperature
 
Wednesday 24 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


Legs

• Pin Selected Prone Leg Curls (rep range 10-15) - 41kgs x 15+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) - 60kgs x 15+3+3+3+3+3 (increase load next workout)

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

** denotes no allowance for any machine resistance
 
Wednesday 24 January 2024

Calories, macros and activity

2.5 hour feeding window (18:00 - 20:30)

• MyFitnessPal (kcals) • 2,126

• Protein (g) • 214
• Carbs (g) • 142
• Fat (g) • 78

Above calories are a guesstimate as was out for an Indian with work colleagues, feel pretty bloated at 23:00hrs / bedtime

• Steps • 8,926

Supplements

• Creatine - 5g
• Protein Powder - 60g (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
 
Wednesday 24 January 2024

Potential quality of sleep influencing factors

Negative effects

• Food last consumed less than 3 hours before bed
• Caffeine - 360mg

Positive effects

• Wake Up Cold Water Immersion
• Lunchtime Workout

• 26 hour fast (16:00 - 18:00)
• 2.5 hour eating window (18:00 - 20:30)

• Very High protein (1g+ per lb)
• Low - moderate carb (100-160g)

• No Alcohol

Sleep Aid Supplements / Actions

• Pukka Night Time Tea
• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
 
Thursday 25 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 23:18 to 03:46 (04:28)
Total Sleep - 4:09 / 4:20
Awake - 0:20 (7%) / 0:08 (2%)

Deep Sleep - 0:59 (22%) / 0:45 (16%)
Light Sleep - 2:03 (46%) / 1:45 (39%)
REM - 1:07 (25%) / 1:50 (43%)

Average HRV - 19ms / 60ms


Body Weight - 184.0lbs (up 1.4lbs - 9 hours fasted)

7 day average 183.77lbs (no change) - 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

05:15hrs Cold Water Immersion - 12m 0s @ 12°C, target is 1 minute per °C of water temperature
 
Last edited:
Thursday 25 January 2024

Calories, macros and activity

Poor diet today and calories not tracked, eating window was 12:30 to 17:30

• MyFitnessPal (kcals) •

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

• Steps • 8,787

Supplements

• Creatine - 5g
 
Thursday 25 January 2024

Rest Day

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Caffeine - 450mg

Positive effects

• Wake Up Cold Water Immersion
• Planned Rest Day

• 16 hour fast (20:30 - 12:30)
• 5 hour eating window (12:30 - 17:30)
• Last meal / food intake 3+ hours before bedtime

• Low to Moderate protein (0.6 to 0.7g per lb)
• Moderate carb (160 -275g)

Surmising the above figures

• No Alcohol

Sleep Aid Supplements / Actions

•
 
Friday 26 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 19:43 to 02:51 (7:08)
Total Sleep - 6:35 / 6:40
Awake - 0:33 (8%) / 0:28 (6%)

Deep Sleep - 1:08 (15%) / 1:08 (15%)
Light Sleep - 3:51 (54%) / 3:03 (45%)
REM - 1:38 (23%) / 2:29 (34%)

Average HRV - 18ms / 58ms


Body Weight - 184.4lbs (up 0.4lbs - 12 hours fasted)

7 day average 183.77lbs (no change) - 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

03:30hrs Cold Water Immersion - 12m 0s @ 12°C, target is 1 minute per °C of water temperature
 
Friday 26 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

04:30hrs - Chest, Delts & Triceps

• Incline Press Machine (rep range 10-15) - 41.6kgs x 15+ 3+3+3+3+3 (increase 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 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) Single Arm Crossbody Tricep Extensions (rep range 10-15) - 7.5kgs (L/R) x 13+3+3+3+3+3 / 13+3+3+3+3+3 (same load next workout)

** denotes no allowance for any machine resistance
 
Friday 26 January 2024

Calories, macros and activity

7 hour feeding window (11:30 - 18:30)

• MyFitnessPal (kcals) • Another poor diet day and have not tracked calories

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

• Steps • 7,261

Supplements

• Creatine - 5g
• MCT Oil - 5ml
• 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
 
Friday 26 January 2024

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine - 500mg

Positive effects

• Wake Up Cold Water Immersion
• Early AM Workout

• 18 hour fast (17:30 - 11:30)
• 7 hour eating window (11:30 - 18:30)

• No Alcohol

Sleep Aid Supplements / Actions

• Pukka Night Time Tea
• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
 
Saturday 27 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 20:52 to 03:00 (6:08)
Total Sleep - 4:36 / 5:08
Awake - 1:33 (25%) / 1:00 (16%)

Deep Sleep - 1:10 (18%) / 1:08 (18%)
Light Sleep - 2:33 (42%) / 3:00 (50%)
REM - 0:53 (15%) / 1:00 (16%)

Average HRV - 22ms / 31ms


Body Weight - 184.4lbs (no change - 11 hours fasted)

7 day average 183.77lbs (no change) - 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


03:15hrs Cold Water Immersion - 12m 0s @ 12°C, target is 1 minute per °C of water temperature
 
Saturday 27 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

04:20hrs - 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+3 (same load next workout)

• Pin Selected Single Arm Seated Cable Row with D Handles (rep range 10-15)- 23.95kgs (L/R) x 15+3+3+3+3+3 / 15+3+3+3+3+3 (increase load next workout)

• Cable Spider Curls (Machine 1 - rep range 10-15) - 12.5kgs x 15+3+3+3+3+3 (increase load next workout)

• Pin Selected Ab Crunch Machine (rep range 10-15) - 54kgs x 13+3+3+3+3+3 (same load next workout)

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

** denotes no allowance for any machine resistance
 
Saturday 27 January 2024

Calories, macros and activity

• MyFitnessPal (kcals) • Another poor diet day and calories not tracked

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

• Steps • 9,879

Supplements

• Shilajit
 
Saturday 27 January 2024

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Caffeine - 450-500mg

Positive effects

• Wake Up Cold Water Immersion
• Early AM Workout

• 14.5 hour fast (18:30 - 09:00)
• Last meal / food intake 3+ hours before bedtime

• No Alcohol

Sleep Aid Supplements / Actions

• Shilajit
 
Sunday 28 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 19:22 to 02:49 (7:27)
Total Sleep - 6:08 / 6:17
Awake - 1:19 (18%) / 1:10 (15%)

Deep Sleep - 1:15 (17%) / 1:01 (13%)
Light Sleep - 3:47 (51%) / 3:04 (43%)
REM - 1:06 (14%) / 2:12 (29%)

Average HRV - 17ms / 27ms

03:20hrs Cold Water Immersion - 10m 0s @ 10°C
 
Sunday 28 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

5 minute warm up on elliptical trainer

04:15hrs - Legs & 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 14+3+3+3+3+3 (same load next workout)

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

• Pin Selected Abductor (rep range 10-15 ) - 72.5kgs x 12+3+3+3+3+3 (same load next workout)

• Leg Raises (rep range 10-15) - 0kgs x 10+3+3+3+3+3 (same load next workout)

** denotes no allowance for any machine resistance
 
Last edited:
Sunday 28 January 2024

Calories, macros and activity

• MyFitnessPal (kcals) • Another crap diet day, need to get back on track

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

• Steps • 6,699

Supplements

• Creatine - 5g
• 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
 
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