mickc1965 training log

Sunday 28 January 2024

Potential quality of sleep influencing factors

Negative effects

• Poor Diet
• Food last consumed less than 3 hours before bed
• Caffeine - 300-350mg

Positive effects

• Wake Up Cold Water Immersion
• Early AM Workout

• No Alcohol

Sleep Aid Supplements / Actions

• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
 
Monday 29 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 20:00 to 05:45 (9:45)
Total Sleep - 8:35 / 8:42
Awake - 1:10 (12%) / 1:03 (11%)

Deep Sleep - 2:04 (21%) / 2:15 (23%)
Light Sleep - 4:19 (44%) / 3:00 (31%)
REM - 2:13 (23%) / 3:27 (35%)

Average HRV - 20ms / 33ms

6:45hrs Cold Water Immersion - 10m 0s @ 10°C
 
Monday 29 January 2024

Planned Rest Day

Calories, macros and activity

2 hour feeding window (13:00 - 15:00)

• MyFitnessPal (kcals) • 1,742

• Protein (g) • 163
• Carbs (g) • 43
• Fat (g) • 102

• Steps • 2,674

Supplements

• Creatine - 5g
• Protein Powder - 30g (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 29 January 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 200-250mg

Positive effects

• Wake Up Cold Water Immersion
• Planned Rest Day

• 18.5 hour fast (18:30 - 13:00)
• 2 hour eating window (13:00 - 15:00)
• 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
 
Tuesday 30 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 08:45 to 05:00 (8:15)
Total Sleep - 7:31 / 7:46
Awake - 0:44 (9%) / 0:29 (5%)

Deep Sleep - 1:48 (22%) / 1:56 (23%)
Light Sleep - 3:44 (45%) / 3:00 (38%)
REM - 2:00 (24%) / 2:50 (34%)

Average HRV - 26ms / 49ms


06:30hrs Cold Water Immersion - 10m 0s @ 10°C
 
Tuesday 30 January 2024

Training protocol will be MYO REPS (14 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 6-10 reps plus 5 further sets x 2 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

08:40hrs - Chest, Delts & Triceps

• Pin Selected Seated Chest Press (rep range 6-10) - 47.3kgs x 10+2+2+2+2+2 (increase load next workout)

• Assisted Dip Machine (rep range 6-10) - 62.5kgs (Bodyweight in gym clothes 85.5kgs less 23kgs) x 10+2+2+2+2+2 (adjust assistance to achieve ~65kgs next workout)

• Pin Selected Cable (Machine 1) Low to High Crossovers (rep range 6-10) - 7.5kgs (per hand) x • 6+2+2+2+2+2 (same load next workout)

• Pin Selected Cable (Machine 1) High Crossovers (rep range 6-10) - 5kgs (per hand) x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected Cable (Machine 1) Tricep Pushdowns (rep range 6-10) - 30kgs x 10+2+2+2+2+2 (increase load next workout)

** denotes no allowance for any machine resistance
 
Last edited:
Tuesday 30 January 2024

Calories, macros and activity

2 hour feeding window (12:00 - 14:00)

• MyFitnessPal (kcals) • 1,523

• Protein (g) • 158
• Carbs (g) • 36
• Fat (g) • 83

• Steps • 4,007

Supplements

• Creatine - 5g
• Protein Powder - 36g (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:
Tuesday 30 January 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 400-450mg (negligible since 11:00hrs)

Positive effects

• Wake Up Cold Water Immersion
• AM Workout

• 21 hour fast (15:00 - 12:00)
• 2 hour eating window (12:00 - 14:00)
• Last meal / food intake 8+ 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 31 January 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 22:08 to 07:35 (9:27)
Total Sleep - 8:06 / 8:41
Awake - 1:21 (14%) / 0:46 (7%)

Deep Sleep - 1:20 (14%) / 1:53 (19%)
Light Sleep - 4:27 (47%) / 4:12 (47%)
REM - 2:20 (25%) / 2:36 (27%)

Average HRV - 25ms / 32ms

08:00hrs Body Weight - 183.8lbs - 18 hours fasted

29 February 7 day average target weight is 183.04lbs, this figure is calculated from the 7 day average recorded on 01 December of 188.66 less the targetted 1% per month weight loss

08:00hrs Cold Water Immersion - 10m 0s @ 8.1°C
 
Wednesday 31 January 2024

Training protocol will be MYO REPS (14 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 6-10 reps plus 5 further sets x 2 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

5 minute warm up on elliptical trainer

08:55hrs - Back & Biceps

• Plate Loaded Unilateral High Pulley Row (rep range 6-10) - 60kgs x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected Seated Cable Row (rep range 6-10)- 49.8kgs x 10+2+2+2+2+2 (increase load next workout)

• Cable Machine Shrugs to the front (Machine 2 - rep range 6-10) - 85kgs x 10+2+2+2+2+2 (increase load next workout)

• Cable Bayesian Curls (Machine 1 - rep range 6-10) - 25kgs (12.5kgs per hand) x 8+2+2+2+2+2 (same load next workout)

• Cable Hammer Rope Curls (Machine 1 - rep range 6-10) - 25kgs x 7+2+2+2+2+2 (same load next workout)

** denotes no allowance for any machine resistance
 
Wednesday 31 January 2024

Calories, macros and activity

2 hour feeding window (12:00 - 14:00)

• MyFitnessPal (kcals) • 1,544

• Protein (g) • 160
• Carbs (g) • 37
• Fat (g) • 84

• Steps • 4,336

Supplements

• Creatine - 5g
• Protein Powder - 30g (included in calories above)
• Vitamin D - 4,000 IU
• Ashwagandha - 1200mg
• Magnesium Glycinate *
• Neuro Night Complex **
• Shilajit
• 500mg HMB

* 1000mg providing 200mg elemental Magnesium

** 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder
 
Last edited:
Wednesday 31 January 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 300-350mg (none since 11:00hrs)

Positive effects

• Wake Up Cold Water Immersion
• AM Workout

• 22 hour fast (14:00 - 12:00)
• 2 hour eating window (12:00 - 14:00)
• Last meal / food intake 6+ hours before bedtime

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

• No Alcohol
• No Caffeine since 11:00hrs

Sleep Aid Supplements / Actions

• Pukka Night Time Tea
• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
 
Thursday 01 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 20:15 to 06:30 (10:15)
Total Sleep - 8:20 / 9:10
Awake - 1:55 (19%) / 1:05 (10%)

Deep Sleep - 1:26 (14%) / 1:41 (16%)
Light Sleep - 4:54 (48%) / 4:46 (48%)
REM - 2:01 (19%) / 2:43 (26%)

Average HRV - 18ms / 35ms


Body Weight - 182.8lbs (down 1.0lbs - 17.5 hours fasted)

7 day average target weight for 29 February is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss

1.0% - 183.04
1.5% - 180.29
2.0% - 177.58

07:10hrs Cold Water Immersion - 10m 0s @ 8.1°C
 
Thursday 01 February 2024

Warm Up - 5 minutes on elliptical trainer

Training protocol will be MYO REPS (14 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 6-10 reps plus 5 further sets x 2 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 Leg Extension (Machine 2 - rep range 6-10) - 72.5kgs x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected Prone Leg Curls (rep range 6-10) - 45kgs x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected Adductor (rep range 6-10) - 67.5kgs x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected Abductor (rep range 6-10 ) - 75kgs x 8+2+2+2+2+2 (same load next workout)

• Pin Selected Standing Calf Raise ** (Machine 1 - rep range 6-10) - not performed due to ankle issue

** denotes no allowance for any machine resistance
 
Thursday 01 February 2024

Calories, macros and activity

2 hour feeding window (12:00 - 14:00)

• MyFitnessPal (kcals) • 1,607

• Protein (g) • 161
• Carbs (g) • 37
• Fat (g) • 90

• Steps • 6,793

Supplements

• Creatine - 5g
• Protein Powder - 30g (included in calories above)
• Vitamin D - 4,000 IU
• Ashwagandha - 1200mg
• 500mg HMB
• Shilajit
• MCT Oil - 5ml (included in calories above)

• 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
 
Last edited:
Thursday 01 February 2024

Potential quality of sleep influencing factors

Negative effects

• Evening shift (7pm - 3am)
• Caffeine - 300-350mg

Positive effects

• Wake Up Cold Water Immersion
• AM Workout

• 22 hour fast (14:00 - 12:00)
• 2 hour eating window (12:00 - 14:00)
• Last meal / food intake 13+ hours before bedtime

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

• No Alcohol
• No Caffeine since 11:00hrs

Sleep Aid Supplements / Actions

• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
 
Friday 02 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 03:34 to 10:14 (6:40)
Total Sleep - 5:42 / 5:13
Awake - 0:58 (15%) / 1:27 (22%)

Deep Sleep - 0:53 (13%) / 1:20 (20%)
Light Sleep - 3:36 (54%) / 2:03 (31%)
REM - 1:13 (18%) / 1:50 (27%)

Average HRV - 23ms / 56ms

Whoop missed the first hour of sleep [emoji2371]

Body Weight - 182.6lbs (down 0.2lbs - 21 hours fasted)

3 day average 183.07lbs (not a 7 day average as had a few binge days between 24-30 January where I didn’t record weight)

7 day average target weight for 29 February is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss

1.0% - 183.04
1.5% - 180.29
2.0% - 177.58

11:30hrs Cold Water Immersion - 7m 30s @ 7.1°C
 
Last edited:
Friday 02 February 2024

Planned Rest Day

Calories, macros and activity

1 hour feeding window (13:00 - 14:00)

• MyFitnessPal (kcals) • 1,533

• Protein (g) • 156
• Carbs (g) • 36
• Fat (g) • 85

• Steps • 3,094

Supplements

• Creatine - 5g
• Protein Powder - 30g (included in calories above)
• Vitamin D - 4,000 IU
• Ashwagandha - 1200mg
• Magnesium Glycinate *
• Neuro Night Complex **
• 500mg HMB
• Shilajit

* 1000mg providing 200mg elemental Magnesium

** 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder
 
Last edited:
Friday 02 February 2024

Potential quality of sleep influencing factors

Negative effects

• No Workout
• Caffeine - 100-150mg (none since midday)

Positive effects

• Wake Up Cold Water Immersion
• Planned Rest Day

• 23 hour fast (14:00 - 13:00)
• 1 hour eating window (13:00 - 14:00)
• Last meal / food intake 3+ hours before bedtime

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

• No Caffeine for 8+ hours before bed

Sleep Aid Supplements / Actions

• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
• Pukka Night Time Tea
 
Saturday 03 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 20:15 to 03:15 (7:00)
Total Sleep - 5:52 / 6:28
Awake - 1:08 (16%) / 0:32 (7%)

Deep Sleep - 1:24 (20%) / 1:07 (16%)
Light Sleep - 3:32 (51%) / 4:09 (60%)
REM - 0:56 (13%) / 1:12 (17%)

Average HRV - 18ms / 35ms


Body Weight - 181.8lbs (down 0.8lbs - 16.5 hours fasted)

4 day average 182.75lbs (not a 7 day average as had a few binge days between 24-30 January where I didn’t record weight)

7 day average target weight for 29 February is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss

1.0% - 183.04 (met on 01 Feb)
1.5% - 180.29
2.0% - 177.58

03:45hrs Cold Water Immersion - 8m 0s @ 7.1°C
 
Last edited:
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