mickc1965 training log

Tuesday 13 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 02:55 to 10:39 (7:44)
Total Sleep - 6:52 / 6:59
Awake - 0:52 (11%) / 0:45 (10%)

Deep Sleep - 1:04 (14%) / 1:16 (16%)
Light Sleep - 4:31 (58%) / 2:44 (35%)
REM - 1:18 (17%) / 2:59 (39%)

Average HRV - 27ms / 37ms


Body Weight - 181.0lbs (down 0.2lbs - 22.5 hours fasted)

7 day average 181.00lbs (down 0.02lbs)

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

11:30hrs Cold Water Immersion - 10m 0s @ 8.2°C
 
Tuesday 13 February 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

14:00hrs - Legs

• Pin Selected (Machine 2) Leg Extension (rep range 6-10) - 75kgs x 9+2+2+2+2+2 (same load next workout)

• Sissy Squat Machine (rep range 6-10) - BW x 8+2+2+2+2+2 (same load next workout)

• Pin Selected Seated Leg Curls (rep range 6-10) - 52kgs x 10+2+2+2+2+2 (increase 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 7+2+2+2+2+2 (same load next workout)

• Pin Selected Abductor (rep range 6-10 ) - 77.5kgs x 7+2+2+2+2+2 (same load next workout)

• Pin Selected (Machine 1) Standing Calf Raise (rep range 6-10) - 35kgs x 10+2+2+2+2+2 (increase load next workout)

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

** denotes no allowance for any machine resistance
 
Tuesday 13 February 2024

Calories, macros and activity

30 minute (OMAD) feeding window (15:45 - 16:15)

• MyFitnessPal (kcals) • 1,561

• Protein (g) • 167
• Carbs (g) • 23
• Fat (g) • 89

• Steps • 3,437

Supplements (calories included above)

• Creatine - 5g
• Protein Powder - 30g
• Vitamin D - 4,000 IU
• Vitamin D3 - 4,000 IU
• Vitamin K2 - 150mcg
• 2200mg Ashwagandha
• 685mg Magnesium Glycinate
• 50mg 5HTP
• 45mg L-Theanine
• 25μg L-Biotin
• 40mg Lavender Flower Powder
• 15mg Lemon Balm Powder
• 500mg HMB
• 500mg Shilajit
• 25mg Zinc
• 7.5mg Boron
 
Last edited:
Tuesday 13 February 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 200-250mg

Positive effects

• Wake Up Cold Water Immersion
• Lunchtime Workout

• 25.5 hour fast (12/02 @ 14:00 - 13/02 @ 15:45)
• OMAD - approx 30 minutes
• 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

• Ashwagandha
• Magnesium Glycinate *
• Neuro Night Complex **
• Shilajit
• Pukka Night Time Tea

• White Noise

* 1000mg providing 200mg elemental Magnesium

** 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder
 
Wednesday 14 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 22:30 to 07:01 (8:31)
Total Sleep - 8:01 / 8:10
Awake - 0:28 (5%) / 0:21 (4%)

Deep Sleep - 1:25 (17%) / 1:33 (18%)
Light Sleep - 4:26 (52%) / 3:11 (37%)
REM - 2:12 (26%) / 3:26 (41%)

Average HRV - 23ms / 56ms

07:55hrs Cold Water Immersion - 10m 0s @ 9.1°C

Body Weight - 180.6lbs (down 0.4lbs - 16 hours fasted)

7 day average 180.97lbs (down 0.03lbs)

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
 
Wednesday 14 February 2024

Abs - 3 sets of each

• Alternating Knee Cruches x 10 reps

• Leg Raises x 10 reps

• Crunches - 10 reps

• Alternating Heel Tap x 10 reps

• Leg Pull Ins x 10 reps

• Crunches (Knees Up) x 10 reps
 
Wednesday 14 February 2024

Calories, macros and activity

OMAD (13:00 - 13:30)

• MyFitnessPal (kcals) • 1,521

• Protein (g) • 164
• Carbs (g) • 23
• Fat (g) • 87

• Steps • 3,270

Supplements (calories included above)

• Creatine - 5g
• Protein Powder - 30g
• Vitamin D - 4,000 IU
• 2200mg Ashwagandha
• 700mg Magnesium Glycinate
• 50mg 5HTP
• 45mg L-Theanine
• 25μg L-Biotin
• 40mg Lavender Flower Powder
• 15mg Lemon Balm Powder
• 500mg HMB
• 500mg Shilajit
• 25mg Zinc
 
Last edited:
Wednesday 14 February 2024

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Wake Up Cold Water Immersion
• Planned Gym Rest Day

• 20.75hr fast (13/02 @ 16:15hrs - 14.02 @ 13:00hrs)
• 30 minute eating window
• Last meal / food intake 9+ hours before bedtime

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

• No Alcohol
• No Caffeine (well less than 50mg)

Sleep Aid Supplements / Actions

• Ashwagandha
• Magnesium Glycinate *
• Neuro Night Complex **
• Shilajit
• Pukka Night Time Tea

* 1000mg providing 200mg elemental Magnesium

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

Sleep info based on Oura Ring / Whoop

Time in bed - 21:51 to 07:54 (10:03)
Total Sleep - 8:31 / 9:06
Awake - 1:32 (17%) / 0:57 (9%)

Deep Sleep - 1:09 (11%) / 1:48 (17%)
Light Sleep - 4:54 (49%) / 4:41 (48%)
REM - 2:18 (23%) / 2:37 (26%)

Average HRV - 19ms / 27ms

Body Weight - 179.4lbs (down 1.2lbs - 19 hours fasted)

7 day average 180.89lbs (down 0.17lbs)

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

08:35hrs Cold Water Immersion - 10m 0s @ 10.1°C
 
Thursday 15 February 2024

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

Chest, Triceps & Medial Delts

• Plate Loaded Incline Press Machine (rep range 6-10) - 66.2kgs x 9+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) - 65.7kgs (Bodyweight in gym clothes 82kgs less 16.3kgs) x 7+2+2+2+2+2 (adjust assistance to maintain ~66kgs next workout)

• Pin Selected Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-10) - 20kgs x 9+2+2+2+2+2 (same 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)

• 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)

** denotes no allowance for any machine resistance
 
Thursday 15 February 2024

Calories, macros and activity

OMAD (12:00hrs - 12:30hrs)

• MyFitnessPal (kcals) • 1,709

• Protein (g) • 181
• Carbs (g) • 19
• Fat (g) • 101

• Steps • 3,481

Supplements (calories included above)

• Creatine - 5g
• Vitamin D - 4,000 IU
• 2200mg Ashwagandha
• 700mg Magnesium Glycinate
• 50mg 5HTP
• 45mg L-Theanine
• 25μg L-Biotin
• 40mg Lavender Flower Powder
• 15mg Lemon Balm Powder
• 500mg HMB
• 500mg Shilajit
• 25mg Zinc
 
Last edited:
Thursday 15 February 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine (200-250mg)

Positive effects

• Wake Up Cold Water Immersion
• AM Workout

• 22.5hr fast (14/02 @ 13:30hrs - 15/02 @ 12:00hrs)
• 30 minute eating window
• Last meal / food intake 9+ 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
 
Friday 16 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 22:08 to 01:16 (3:08)
Total Sleep - 2:56 / 2:50
Awake - 0:12 (6%) / 0:18 (9%)

Deep Sleep - 0:55 (30%) / 0:27 (14%)
Light Sleep - 1:26 (46%) / 1:39 (54%)
REM - 0:36 (18%) / 0:44 (23%)

Average HRV - 21ms / 22ms

Broken sleep last night as son let his car run down to 0 miles so had to get up and get him some, went to the gym and came back home and slept.

Whoop only recorded the first sleep and I forgot to put the Oura ring back on after the gym - 2nd sleep was between 04:30 and 09:30 (approximately)
 
Friday 16 February 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

02:45 hrs - Back, Biceps & Posterior Delts

• Plate Loaded Unilateral High Pulley Row (rep range 6-10) - 75kgs x 9+2+2+2+2+2 (same load next workout)

• Plate Loaded Unilateral Chest Supported Rows (rep range 6-10) - 55kgs x 9+2+2+2+2+2 (same load next workout)

• Cable (Machine 2) Machine Shrugs (rep range 6-10) - 100kgs x 8+2+2+2+2+2 (same 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) Curls (rep range 10-15) - 15kgs x 10+2+2+2+2+2 (increase load next workout)

• Cable (Machine 1) Hammer Rope Curls (rep range 6-10) - 27.5kgs x 8+2+2+2+2+2 (same load next workout)

• Pin Selected Cable (Machine 1) Face Pulls (rep range 6-10) - 17.5kgs 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)

** denotes no allowance for any machine resistance
 
Friday 16 February 2024

2nd Sleep info based on Oura Ring / Whoop

Whoop finally decided to show the record of the 2nd sleep

Time in bed - 04:34 to 09:56 (5:22)
Total Sleep - ?? / 9:03
Awake - ?? (%) / 0:53 (16%)

Deep Sleep - ?? (%) / 0:53 (16%)
Light Sleep - ?? (%) / 2:47 (54%)
REM - ?? (%) / 0:48 (14%)

No data from Oura as I forgot to put the ring back on after the gym
 
Friday 16 February 2024

10:00hrs Body Weight - 179.4lbs (no change - 21.5 hours fasted)

7 day average 180.46lbs (down 0.34lbs)

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

10:50hrs Cold Water Immersion - 10m 0s @ 10.6°C

Struggling to keep temperature at or below 10°C (6 frozen 2l bottles of water couldn’t get there as ambient temperature is now higher) so I have now ordered a chiller / filter unit that regulates water temperature at whatever level I want
 
Friday 16 February 2024

Calories, macros and activity

OMAD (13:30 - 14:00)

• MyFitnessPal (kcals) • 1,670

• Protein (g) • 174
• Carbs (g) • 16
• Fat (g) • 100

• Steps • 5,263

Supplements (calories included above)

• Creatine - 10g
• Vitamin D - 4,000 IU
• 2200mg Ashwagandha
• 700mg Magnesium Glycinate
• 50mg 5HTP
• 45mg L-Theanine
• 25μg L-Biotin
• 40mg Lavender Flower Powder
• 15mg Lemon Balm Powder
• 500mg HMB
• 500mg Shilajit
• 25mg Zinc
 
Last edited:
Friday 16 February 2024

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Early AM Workout
• Wake Up Cold Water Immersion

• 25hr fast (15/02 @ 12:30 - 16/02 @ 13:30)
• 30 minute 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
• Minimal Caffeine

Sleep Aid Supplements / Actions

• Ashwagandha
• Magnesium Glycinate *
• Neuro Night Complex **
• Shilajit
• Pukka Night Time Tea

* 1000mg providing 200mg elemental Magnesium
** 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder
 
Saturday 17 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 21:40 to 09:01 (11:21)
Total Sleep - 9:45 / 10:26
Awake - 1:36 (14%) / 0:55 (8%)

Deep Sleep - 1:40 (15%) / 2:07 (18%)
Light Sleep - 5:21 (47%) / 3:52 (34%)
REM - 2:44 (24%) / 4:27 (40%)

Average HRV - 20ms / 49ms


Body Weight - 170.0lbs (down 0.4lbs - 20 hours fasted)

7 day average 180.26lbs (down 0.2lbs)

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 (met on 17 Feb)
2.0% - 177.58

09:30hrs Cold Water Immersion - 11m 0s @ 11°C
 
Saturday 17 February 2024

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

11:00hrs - Quads, Hams and Calves

• Pin Selected (Machine 2) Leg Extension (rep range 6-10) - 75kgs x 9+2+2+2+2+2 (same load next workout)

• Sissy Squat Machine (rep range 6-10) - BW x 9+2+2+2+2+2 (same load next workout)

• Pin Selected Seated Leg Curls (rep range 6-10) - 54.3kgs x 8+2+2+2+2+2 (same 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) - 77.5kgs x 8+2+2+2+2+2 (same load next workout)

• Pin Selected Abductor (rep range 6-10 ) - 77.5kgs x 8+2+2+2+2+2 (same load next workout)

• Pin Selected (Machine 1) Standing Calf Raise (rep range 6-10) - 40kgs x 10+2+2+2+2+2 (increase load next workout)

• Bodyweight Standing Calf Raise (1 x AMRAP) - BW x 12

** denotes no allowance for any machine resistance
 
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