mickc1965 training log

Saturday 17 February 2024

Calories, macros and activity

30 minute feeding window (15:00hrs - 15:30hrs)

• MyFitnessPal (kcals) • 1,691

• Protein (g) • 167
• Carbs (g) • 15
• Fat (g) • 107

• Steps • 2,912

Supplements (calories included above)

• Creatine - 10g
• MCT Oil - 10ml
• 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:
Saturday 17 February 2024

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 200-250mg

Positive effects

• Wake Up Cold Water Immersion
• AM Workout

• 25hr fast (16/02 @ 14:00hrs - 17/02 @ 15:00hrs)
• 30 minute feeding window
• 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

* 1000mg providing 200mg elemental Magnesium
** 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder
 
Sunday 18 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 21:54 to 05:29 (7:35)
Total Sleep - 6:05 / 6:41
Awake - 1:30 (20%) / 0:54 (11%)

Deep Sleep - 0:37 (8%) / 0:46 (10%)
Light Sleep - 4:11 (55%) / 4:21 (59%)
REM - 1:17 (17%) / 1:34 (20%)

Average HRV - 19ms / 29ms

Body Weight - 179.2lbs (up 0.2lbs - ?? hours fasted)

7 day average 179.97lbs (down 0.29lbs)

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

05:50hrs Cold Water Immersion - 11m 0s @ 10.6°C
 
Sunday 18 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

07:00hrs - Chest

• Plate Loaded Incline Press Machine (rep range 6-10) - 66.2kgs x 10+2+2+2+2+2 (increase 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) - 66.2kgs (Bodyweight in gym clothes 82.5kgs less 16.3kgs) x 8+2+2+2+2+2 (adjust assistance to maintain ~66kgs next workout)

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

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

• Pin Selected Cable (Machine 1) High to Low Flies (rep range 6-10) - 12.5kgs (per hand) x 10+2+2+2+2+2 (increase load next workout)

** denotes no allowance for any machine resistance
 
Last edited:
Sunday 18 February 2024

Calories, macros and activity

30 minute feeding window (17:30 - 18:00)

• MyFitnessPal (kcals) • 1,624

• Protein (g) • 170
• Carbs (g) • 11
• Fat (g) • 100

• Steps • 5,225

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
 
Monday 19 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

07.30hrs - Back

• 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)

• Pin Selected Medium Width Straight Arm Lat Pulldown (Machine 2 - rep range 6-10) - 58.9kgs x 8+2+2+2+2+2 (same 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 2) Machine Shrugs (rep range 6-10) - 100kgs x 10+2+2+2+2+2 (increase load next workout)

• Hyperextensions (rep range 6-10) - 10kgs x 8


** denotes no allowance for any machine resistance
 
Monday 19 February 2024 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (19:00hrs - 07:00hrs)
• Workout near bedtime (increases sleeping RHR)
• Caffeine - 750-800mg

Positive effects

• Wake Up Cold Water Immersion
• 18/02 - Early AM Workout
• 19/02 - 2nd Workout (see negative late workout comment)

• 26hr fast (17/02 @ 15:30hrs - 18/02 @ 17:30hrs)
• OMAD (30 minute) feeding 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

* 1000mg providing 200mg elemental Magnesium
** 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder
 
Monday 19 February 2024 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 09:00 to 12:00 (3:00)

Oura treated the sleep as a nap and Whoop didn’t pick it up at all


Body Weight - 180.2lbs (up 1.0lbs - 23 hours fasted)

7 day average 179.83lbs (down 0.14lbs)

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

16:00hrs Cold Water Immersion - 10m 0s @ 9.6°C
 
Monday 19 February 2024

Calories, macros and activity

30 minute feeding window (17:30 - 18:00)

• MyFitnessPal (kcals) • 1,599

• Protein (g) • 172
• Carbs (g) • 14
• Fat (g) • 95

• Steps • 13,310

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
 
Tuesday 20 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

Arms & Delts

• 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) OH Rope Tricep Extensions (rep range 6-10) - 20kgs x 10+2+2+2+2+2 (increase load next workout)

• Cable (Machine 1) Hammer Rope Curls (rep range 6-10) - 27.5kgs x 9+2+2+2+2+2 (same load next workout)

• Cable (Machine 1) Rope Tricep Extensions (rep range 6-10) - 20kgs x 8+2+2+2+2+2 (same load next workout)

• Cable (Machine 1) Curls (rep range 10-15) - 17.5kgs x 8+2+2+2+2+2 (same load next workout)

• Cable (Machine 1) Tricep Pushdowns (rep range 6-10) - 30kgs x 7+2+2+2+2+2 (same load next workout)

• 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)

• Cable (Machine 1) Face Pulls (rep range 6-10) - 20kgs x 10+2+2+2+2+2 (increase load next workout)

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

• 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
 
Tuesday 20 February 2024 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (19:00hrs - 07:00hrs)
• Workout near bedtime (increases sleeping RHR)
• Caffeine - 800-850mg

Positive effects

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

• 23.5hr fast (18/02 @ 18:00hrs - 19/02 @ 17:30hrs)
• 30 minute 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

* 1000mg providing 200mg elemental Magnesium
** 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder
 
Tuesday 20 February 2024 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 09:02 to 12:54 (3:52)
Total Sleep - 3:20 / 3:40
Awake - 0:32 (14%) / 0:12 (5%)

Deep Sleep - 0:42 (18%) / 0:38 (16%)
Light Sleep - 1:52 (48%) / 1:30 (39%)
REM - 0:47 (20%) / 1:31 (39%)

Average HRV - 19ms / 35ms

Body Weight - 179.4lbs (down 0.6lbs - 23.5 hours fasted)

7 day average 179.60lbs (down 0.23lbs)

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

17:00hrs Cold Water Immersion - 10m 0s @ 9.1°C
 
Tuesday 20 February 2024

Calories, macros and activity

30 minute feeding window (17:30 - 18:00)

• MyFitnessPal (kcals) • 1,608

• Protein (g) • 172
• Carbs (g) • 14
• Fat (g) • 96

• Steps • 9,291

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
 
Wednesday 21 February 2024

Potential quality of sleep influencing factors

Negative effects

• Night shift (19:00hrs - 07:00hrs)
• No Workout
• Caffeine - 750-800mg

Positive effects

• Wake Up Cold Water Immersion
• Planned Rest Day

• 23.5 hour fast (19/02 @ 18:00 - 20/02 @ 17:30)
• 30 minute 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

* 1000mg providing 200mg elemental Magnesium
** 185mg Magnesium / 50mg 5HTP / 45mg L-Theanine / 25μg L-Biotin / 40mg Lavender Flower Powder / 15mg Lemon Balm Powder
 
Wednesday 21 February 2024 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 07:41 to 15:40 (7:59)
Total Sleep - 5:20 / 5:37
Awake - 2:39 (33%) / 2:22 (30%)

Deep Sleep - 0:58 (12%) / 1:13 (15%)
Light Sleep - 3:23 (42%) / 2:24 (30%)
REM - 0:59 (13%) / 2:00 (25%)

Average HRV - 18ms / 30ms


Body Weight - 179.8lbs (up 0.4lbs - 23.5 hours fasted) - Note that not passed a bowel movement in say 5/6 days assumed this is due to the recent implementation of the carnivore diet

7 day average 179.49lbs (down 0.11lbs)

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

17:00hrs Cold Water Immersion - 10m 0s @ 8.6°C
 
Wednesday 21 February 2024

Calories, macros and activity

30 minute feeding window (17:30 - 18:00)

• MyFitnessPal (kcals) • 1,710

• Protein (g) • 172
• Carbs (g) • 17
• Fat (g) • 106

• Steps • 10,714

Supplements (calories included above)

• Creatine - 10g
• MCT Oil - 10ml
• 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
 
Thursday 22 February 2024 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (19:00hrs - 07:00hrs)
• Caffeine - 400-450mg

Positive effects

• Wake Up Cold Water Immersion
• Planned Rest Day

• 23.5 hour fast (20/02 @ 18:00 - 21/02 @ 17:30)
• 30 minute eating window

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

Sleep Aid Supplements / Actions

• Ashwagandha
• 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
 
Thursday 22 February 2024 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 07:26 to 13:23 (5:57)
Total Sleep - 5:04 / 5:13
Awake - 0:53 (15%) / 0:44 (12%)

Deep Sleep - 0:47 (13%) / 0:53 (15%)
Light Sleep - 3:50 (64%) / 3:20 (56%)
REM - 0:28 (8%) / 0:59 (17%)

Average HRV - 16ms / 28ms


Body Weight - 179.4lbs (down 0.4lbs)

7 day average 179.49lbs (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 (met on 17 Feb)
2.0% - 177.58

15:00hrs Cold Water Immersion - 10m 0s @ 8.5°C
 
Thursday 22 February 2024

Calories, macros and activity

Poor diet today and calories not tracked, wouldn’t say calories are excessive just a bit of crap food / carb loaded day

• Steps • 8,588

Supplements (calories included above)

• MCT Oil - 10ml
• Vitamin D - 4,000 IU
• 1,200mg Ashwagandha
• 1,000mg Magnesium Glycinate (200mg elemental)
• 500mg HMB
• 500mg Krill Oil

Atlas Total Support

• 1,000mg Ashwagandha
• 500mg Shilajit
• 300mg Magnesium
• 25mg Zinc
• 7.5mg Boron
• 150mcg Vitamin K2
• 400IU Vitamin D3
 
Last edited:
Thursday 22 February 2024

Potential quality of sleep influencing factors

Negative effects

• Poor Diet

Positive effects

• Wake Up Cold Water Immersion

• Last meal / food intake 3+ hours before bedtime

• High carb (over 275g)

• No Alcohol
• No Caffeine

Sleep Aid Supplements / Actions

• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
 
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