mickc1965 training log

Saturday 03 February 2024

Warm Up - 5 minute 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 on the activation set the load will be increased

05:00hrs - Chest, Delts & Triceps

• Incline Press Machine (rep range 6-10) - 56.2kgs x 10+2+2+2+2+2 (increase load next workout)

• Assisted Dip Machine (rep range 6-10) - 64.2kgs (Bodyweight in gym clothes 84.5kgs less 20.3kgs) x 10+2+2+2+2+2 (adjust assistance to increase to ~67.5kgs next workout)

• Pin Selected Cable (Machine 1) Low to High Crossovers (rep range 6-10) - 7.5kgs (per hand) x 7+2+2+2+2+2 (same load next workout)

• Pin Selected Cable (Machine 1) High Crossovers (rep range 6-10) - 5kgs (per hand) x 9+2+2+2+2+2 (same 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)

• Pin Selected Cable (Machine 2) Rope Tricep Extensions (Machine 1 - rep range 6-10) - 22.5kgs x 6+2+2+2+2+2 (same load next workout)

** denotes no allowance for any machine resistance
 
Saturday 03 February 2024

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,610

• Protein (g) • 161
• Carbs (g) • 39
• Fat (g) • 90

• Steps • 3,378

Supplements

• Creatine - 5g
• Protein Powder - 30g (included in calories above)
• MCT Oil - 5ml (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:
Saturday 03 February 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 300-350mg

Positive effects

• Wake Up Cold Water Immersion
• Early AM Workout

• 22 hour fast (14:00 - 12:00)
• 2 hour feeding window (12:00 - 14:00)
• Last meal / food intake 5+ 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
• Pukka Night Time Tea
 
Sunday 04 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 19:25 to 03:20 (7:45)
Total Sleep - 6:56 / 7:00
Awake - 0:49 (11%) / 0:45 (10%)

Deep Sleep - 1:12 (15%) / 1:37 (21%)
Light Sleep - 4:05 (53%) / 3:39 (47%)
REM - 1:40 (21%) / 1:44 (22%)

Average HRV - 24ms / 29ms

Body Weight - 181.2lbs (down 0.6lbs - 16 hours fasted)

5 day average 182.44lbs (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

03:55hrs Cold Water Immersion - 10m 0s @ 9.1°C (noted the thermometer I have been using for the last few days appears incorrect as 2 others (surface and bottom) stated ~9° versus 7.4°)
 
Last edited:
Sunday 04 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 on the activation set the load will be increased

05:10hrs Back & Biceps

• Plate Loaded Unilateral High Pulley Row (rep range 6-10) - 65kgs x 10+2+2+2+2+2 (increase load next workout)

• Plate Loaded Unilateral Chest Supported Rows (rep range 6-10) - 55kgs x 7+2+2+2+2+2 (same load next workout)

• Cable (Machine 2) Machine Shrugs to the front (rep range 6-10) - 92.5kgs x 10+2+2+2+2+2 (increase load next workout)

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

• Cable (Machine 1) Hammer Rope Curls (rep range 6-10) - 25kgs x 8+2+2+2+2+2 (same load next workout)

** denotes no allowance for any machine resistance
 
Sunday 04 February 2024

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,560
• Protein (g) • 161
• Carbs (g) • 40
• Fat (g) • 84

• Steps • 4,338

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:
Sunday 04 February 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 200-250mg

Positive effects

• Wake Up Cold Water Immersion
• Early AM Workout

• 23 hour fast (14:00 - 13:00)
• 1 hour eating window (13:00 - 14:00)
• 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

• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
• Pukka Night Time Tea
 
Monday 05 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 19:44 to 02:48 (7:04)
Total Sleep - 6:27 / 6:22
Awake - 0:37 (9%) / 0:42 (10%)

Deep Sleep - 1:26 (20%) / 1:20 (19%)
Light Sleep - 3:08 (44%) / 2:40 (38%)
REM - 1:54 (27%) / 2:22 (33%)

Average HRV - 21ms / 67ms

Body Weight - 180.8lbs (down 0.4lbs - 15 hours fasted)

6 day average - 182.17lbs (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

03:10hrs Cold Water Immersion - 10m 10s @ 8.6°C
 
Last edited:
Monday 05 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 on the activation set the load will be increased

04:20hrs- Legs

• Pin Selected Seated Leg Curls (rep range 6-10) - 49.6kgs x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected (Machine 1) Leg Extension (rep range 6-10) - 81kgs x 8+2+2+2+2+2 (same load next workout)

• Pin Selected Adductor (rep range 6-10) - 75kgs x 10+2+2+2+2+2 (increase load next workout)

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

• Pin Selected (Machine 1) Standing Calf Raise (rep range 6-10) - 30kgs x 10+2+2+2+2+2 (increase load next workout)

** denotes no allowance for any machine resistance
 
Monday 05 February 2024

Calories, macros and activity

1 hour feeding window (18:00 - 19:00)

• MyFitnessPal (kcals) • 7,671

• Protein (g) • 180
• Carbs (g) • 40
• Fat (g) • 101

• Steps • 7,671

Supplements

• Creatine - 5g
• Protein Powder - 45g (included in calories above)
• MCT Oil -10ml (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
 
Tuesday 06 February 2024 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• Caffeine - 950-1000mg

Positive effects

• Wake Up Cold Water Immersion
• Early AM Workout

• 28 hour fast (04/02 @ 14:00 - 05/02 @ 18:00)
• 1 hour eating window
• Last meal / food intake 13+ 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
 
Tuesday 06 February 2024 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 07:36 to 10:45 (3:09)
Total Sleep - 2:59 / 3:01
Awake - 0:10 (5%) / 0:08 (4%)

This was after a single night shift so deliberately aimed for only 3-4 hours sleep to minimally affect normal sleep time tonight, fingers crossed

Deep Sleep - 0:35 (19%) / 0:25 (13%)
Light Sleep - 1:38 (53%) / 1:22 (44%)
REM - 0:46 (24%) / 1:14 (39%)

Average HRV - 28ms / 48ms

Body Weight - 181.2lbs (0.4lbs - 18 hours fasted)

7 day average 182.03lbs

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

12:00hrs Cold Water Immersion - 10m 50s @ 9.2°C
 
Tuesday 06 February 2024

17:00hrs - Ab Workout (no rest between each exercise)

Crunches x 5
Crunches (right / left hand at knee) x 5 per side
Crunches (knees up) x 5
Oblique Crunches x 5 per side
Crunches (right leg in air) x 5
Crunches (right foot on left knee) x 5
Crunches (left leg in air) x 5
Crunches (left foot on right knee) x 5
Bicycle x 5 per side
Oblique Crunches (with leg on knee) x 5 per side
Crunches x 5
Crunches (2 step with knees up) x 5
Crunches x 5

Increase each exercise by 1 rep
 
Last edited:
Tuesday 06 February 2024

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,502

• Protein (g) • 153
• Carbs (g) • 38
• Fat (g) • 82

• Steps • 9,047

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:
Tuesday 06 February 2024

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Wake Up Cold Water Immersion
• Planned Rest Day

• 18 hour fast (19:00 - 13:00)
• 1 hour eating window
• Last meal / food intake 9+ hours before bedtime

• Moderate protein (0.7 to 0.85g per lb)
• Ultra low carb (under 50g)

• No Alcohol
• 20mg Caffeine

Sleep Aid Supplements / Actions

• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
• Pukka Night Time Tea
 
Wednesday 07 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 22:00 to 03:30 (5:30)
Total Sleep - 5:01 / 5:03
Awake - 0:29 (9%) / 0:27 (8%)

Deep Sleep - 0:48 (14%) / 0:53 (16%)
Light Sleep - 3:07 (57%) / 2:48 (52%)
REM - 1:06 (20%) / 1:22 (25%)

Average HRV - 19ms / 53ms

Body Weight - 180.8lbs (down 0.4lbs - 17 hours fasted)

7 day average 181.60 lbs (down 0.43lbs)

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

04:00hrs Cold Water Immersion - 11m ?s @ 8.2°C
 
Last edited:
Wednesday 07 February 2024

Warm Up - 5 minute 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 on the activation set the load will be increased

Chest & Triceps

• Plate Loaded Incline Press Machine (rep range 6-10) - 66.2kgs x 8+2+2+2+2+2 (same load next workout)

• Pin Selected Seated Chest Press (rep range 6-10) - 47.3kgs x 8+2+2+2+2+2 (same load next workout)

• Assisted Dip Machine (rep range 6-10) - 68.1kgs (Bodyweight in gym clothes 83.4kgs less 16.3kgs) x 6+2+2+2+2+2 (adjust assistance to maintain ~67.5kgs next workout)

• Pin Selected Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-10) - 15kgs x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected Cable (Machine 1) Rope Tricep Extensions (rep range 6-10) - 20kgs x 7+2+2+2+2+2 (same load next workout)

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

** denotes no allowance for any machine resistance
 
Wednesday 07 February 2024

Calories, macros and activity

1 hour feeding window (11:00 - 12:00)

• MyFitnessPal (kcals) • 1,643

• Protein (g) • 169
• Carbs (g) • 37
• Fat (g) • 91

• Steps • 4,043


Supplements

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

* 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 07 February 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 200-250mg

Positive effects

• 04:00hrs Cold Water Immersion
• 05:00hrs Workout

• 21 hour fast (06/02 @ 14:00hrs - 07/02 @ 11:00hrs)
• 1 hour eating window
• Last meal / food intake 9+ hours before bedtime

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

• No Caffeine since 10:30hrs

Sleep Aid Supplements / Actions

• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
• Pukka Night Time Tea
 
Last edited:
Thursday 08 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 21:27 to 06:21 (8:54)
Total Sleep - 7:50 / 8:03
Awake - 1:04 (12%) / 0:51 (9%)

Deep Sleep - 1:22 (14%) / 1:38 (18%)
Light Sleep - 4:43 (54%) / 4:42 (54%)
REM - 1:46 (20%) / 1:43 (19%)

Average HRV - 21ms / 23ms


Body Weight - 180.6lbs (down 0.21lbs - 19.5 hours fasted)

7 day average 181.29lbs (down 0.31lbs)

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

07:00hrs Cold Water Immersion - 11m 0s @ 8.3°C
 
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