mickc1965 training log

Thursday 08 February 2024

08:25hrs - 5 minute warm up 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

08:35hrs - Back & Biceps

• Plate Loaded Unilateral High Pulley Row (rep range 6-10) - 70kgs x 10+2+2+2+2+2 (increase load next workout)

• Plate Loaded Unilateral Chest Supported Rows (rep range 6-10) - 55kgs x 8+2+2+2+2+2 (same load next workout)

• Cable (Machine 2) Machine Shrugs (rep range 6-10) - 95kgs x 10+2+2+2+2+2 (increase load next workout)

• Cable (Machine 1) Bayesian Curls (rep range 6-10) - 30kgs (15kgs per hand) x 8+2+2+2+2+2 (same load next workout)

• Cable (Machine 1) Spider Curls (rep range 10-15) - 15kgs x 8+2+2+2+2+2 (same 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
 
Last edited:
Thursday 08 February 2024

Calories, macros and activity

1 hour feeding window (16:00 - 17:00)

• MyFitnessPal (kcals) • 1,635

• Protein (g) • 168
• Carbs (g) • 36
• Fat (g) • 91

• Steps • 6,954

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 09 February 2024 (following a night shift)

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

03:40hrs - Delts

• Pin Selected Cable (Machine 1) Low to High Crossovers (rep range 6-10) - 7.5kgs (per hand) x 8+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 Side Lateral Raise Machine (rep range 6-10) - 30kgs x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected Rear Delt Fly Machine (rep range 6-10) - 52kgs x 8+2+2+2+2+2 (same load next workout)
 
Friday 09 February 2024 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (17:00hrs - 03:00hrs)
• Workout near bedtime (increases sleeping RHR)
• Caffeine - 700-750mg

Positive effects

• Wake Up Cold Water Immersion
• 08:35hrs Workout
• 2nd Workout (see negative late workout comment)

• 28 hour fast (07/02 @12:00hrs - 07/02 @16:00hrs)
• 1 hour eating window
• Last meal / food intake 11+ hours before bedtime

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

Sleep Aid Supplements / Actions

• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
 
Friday 09 February 2024 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 04:41 to 09:24 (4:43)
Total Sleep - 4:11 / 4:28
Awake - 0:32 (11%) / 0:15 (4%)

Deep Sleep - 1:05 (23%) / 1:09 (24%)
Light Sleep - 2:00 (42%) / 0:57 (20%)
REM - 1:07 (24%) / 2:22 (52%)

Average HRV - 17ms / 43ms


Body Weight - 181.8lbs (up 1.2lbs - 20 hours fasted)

7 day average 181.17lbs (down 0.12lbs)

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

10:35hrs Cold Water Immersion - 10m 45s @ 10°C
 
Friday 09 February 2024

11:50hrs - 5 minute warm up 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

12:00hrs - Legs

• Pin Selected (Machine 2) Leg Extension (rep range 6-10) - 72.5kgs x 8+2+2+2+2+2 (same load next workout)

• Sissy Squat Machine (rep range 6-10) - BW x 7+2+2+2+2+2 (same load next workout)

• Pin Selected Seated Leg Curls (rep range 6-10) - 52kgs x 8+2+2+2+2+2 (same load next workout)

• Pin Selected Prone Leg Curls (rep range 6-10) - 45kgs x 8+2+2+2+2+2 (same load next workout)

• Pin Selected Adductor (rep range 6-10) - 77.5kgs x 6+2+2+2+2+2 (increase load next workout)

• Pin Selected Abductor (rep range 6-10 ) - 77.5kgs x 6+2+2+2+2+2 (same load next workout)

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

• Bodyweight Standing Calf Raise (1 x AMRAP) - BW x 11

** denotes no allowance for any machine resistance
 
Last edited:
Friday 09 February 2024

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,656

• Protein (g) • 170
• Carbs (g) • 37
• Fat (g) • 92

• Steps • 6,983

Supplements (calories included above)

• Creatine - 5g
• Protein Powder - 30g
• 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 09 February 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 250-300mg

Positive effects

• Wake Up Cold Water Immersion
• Lunchtime Workout

• 20 hour fast (08/02 @ 17:00 - 09/02 @ 13:00)
• 1 hour eating window
• 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

• Ashwagandha
• Magnesium Glycinate
• Neuro Night Complex
• Shilajit
 
Saturday 10 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 23:09 to 10:19 (11:10)
Total Sleep - 8:35 / 9:37
Awake - 2:35 (23%) / 1:33 (14%)

Deep Sleep - 1:44 (16%) / 1:46 (16%)
Light Sleep - 4:36 (41%) / 5.14 (47%)
REM - 2:16 (20%) / 2:36 (23%)

Average HRV - 18ms / 30ms

Body Weight - 180.4lbs (down 1.4lbs - 22.5 hours fasted)

7 day average 180.97lbs (down 0.20lbs)

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

11:00hrs Cold Water Immersion - 10m 30s @ 9.8°C
 
Saturday 10 February 2024

Abs

• Alternating Knee Cruches x 10 reps (per side)

• Alternating Leg Raises x 10 reps (per leg)

• Crunches - 10 reps

• Alternating Heel Tap x 10 reps (per side)

• Leg Pull Ins x 10 reps

• Crunches (Knees Up) x 10 reps

• Rest 2 minutes and repeat x 2
 
Saturday 10 February 2024

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,660

• Protein (g) • 170
• Carbs (g) • 38
• Fat (g) • 92

• Steps • 10,728

Supplements (calories included above)

• Creatine - 5g
• Protein Powder - 30g
• 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 11 February 2024 (following a night shift)

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

02:35hrs - Chest, Triceps & Delt Lateral Head

• 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) - 66.5kgs (Bodyweight in gym clothes 84.5kgs less 18kgs) x 7+2+2+2+2+2 (adjust assistance to maintain ~67.5kgs next workout)

• Pin Selected Cable (Machine 1) Low to High Crossovers (rep range 6-10) - 7.5kgs (per hand) x 8+2+2+2+2+2 (same load next workout)

• Pin Selected Lateral Raise Machine (rep range 6-10) - 35kgs x 8+2+2+2+2+2 (same load next workout)

• Pin Selected Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-10) - 17.5kgs 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 7+2+2+2+2+2 (same load next workout)

** denotes no allowance for any machine resistance
 
Sunday 11 February 2024 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (14:00hrs - 02:00hrs)
• Workout near bedtime (increases sleeping RHR)
• Caffeine - 450-500mg

Positive effects

• Wake Up Cold Water Immersion
• 02:30hrs Workout (see negative late workout comment)

• 23 hour fast (09/02 @ 14:00 - 10/02 @ 13:00)
• 1 hour eating window
• Last meal / food intake 15+ 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
 
Sunday 11 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 04:15 to 09:00 (4:45)
Total Sleep - 4:22 / 4:16
Awake - 0:23 (8%) / 0:29 (9%)

Deep Sleep - 1:12 (25%) / 0:58 (20%)
Light Sleep - 1:56 (41%) / 1:42 (38%)
REM - 1:14 (26%) / 1:36 (33%)

Average HRV - 22ms / 27ms

Body Weight - 181.2lbs (up 0.8lbs - 22.5 hours food fasted, 10.5 hours liquid fasted)

7 day average 180.97lbs (no change)

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

12:10hrs Cold Water Immersion - 10m 0s @ 9.5°C
 
Sunday 11 February 2024

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,644

• Protein (g) • 165
• Carbs (g) • 39
• Fat (g) • 92

• Steps • 11,381

Supplements (calories included above)

• Creatine - 5g
• Protein Powder - 30g
• Vitamin D - 4,000 IU
• Ashwagandha - 1200mg
• Magnesium Glycinate *
• Neuro Night Complex **
• 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
 
Monday 12 February 2024 (following a night shift)

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

Back, Biceps & Rear Delts

• Plate Loaded Unilateral High Pulley Row (rep range 6-10) - 75kgs x 8+2+2+2+2+2 (same load next workout)

• Plate Loaded Unilateral Chest Supported Rows (rep range 6-10) - 55kgs x 8+2+2+2+2+2 (same load next workout)

• Cable (Machine 2) Machine Shrugs (rep range 6-10) - 97.5kgs x 10+2+2+2+2+2 (increase load next workout)

• Cable (Machine 1) Bayesian Curls (rep range 6-10) - 30kgs (15kgs per hand) x 8+2+2+2+2+2 (same load next workout)

• Cable (Machine 1) Spider Curls (rep range 10-15) - 15kgs x 8+2+2+2+2+2 (same load next workout)

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

• Pin Selected Cable (Machine 1) Face Pulls (rep range 6-10) - 15kgs x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected Rear Delt Fly Machine (rep range 6-10) - 52kgs x 10+2+2+2+2+2 (increase load next workout)

** denotes no allowance for any machine resistance
 
Last edited:
Monday 12 February 2024 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (14:00hrs - 02:00hrs)
• Workout near bedtime (increases sleeping RHR)
• Caffeine - 450-500mg

Positive effects

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

• 23 hour fast (10/02 @ 14:00 - 11/02 @ 13:00)
• 1 hour eating window
• Last meal / food intake 14+ 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
 
Monday 12 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 04:08 to 09:05 (4:57)
Total Sleep - 4:36 / ??
Awake - 0:21 (7%) / ?? (%)

Deep Sleep - 0:58 (19%) / ?? (%)
Light Sleep - 2:48 (57%) / ?? (%)
REM - 0:51 (17%) / ?? (%)

Did actually fall back to sleep until 11:45hrs but Oura didn’t pick that up and Whoop didn’t pick up any sleep at all

Average HRV - 25ms / ??ms

Body Weight - 181.2lbs (no change - 22.5 hours food fasted, 11 hours liquid fasted)

7 day average 181.02lbs (up 0.05lbs)

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

12:15hrs Cold Water Immersion - 10m 0s @ 9.1°C
 
Monday 12 February 2024

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,541

• Protein (g) • 156
• Carbs (g) • 38
• Fat (g) • 85

• Steps • 10,154

Supplements (calories included above)

• Creatine - 5g
• Protein Powder - 30g
• Vitamin D - 4,000 IU
• Ashwagandha - 1200mg
• Magnesium Glycinate *
• Neuro Night Complex **
• 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
 
Tuesday 13 February 2024 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (14:00hrs - 02:00hrs)
• No Workout
• Caffeine - 350-400mg

Positive effects

• Wake Up Cold Water Immersion

• 23 hour fast (11/02 @ 14:00 - 12/02 @ 13:00)
• 1 hour eating window
• Last meal / food intake 12+ 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
 
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