mickc1965 training log

Friday 01 March 2024

Calories, macros and activity

30 minute feeding window (10:30 - 11:00)

• MyFitnessPal (kcals) • 1,665

• Protein (g) • 151
• Carbs (g) • 11
• Fat (g) • 113

• Steps • 2,406

Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,000mg Magnesium Glycinate (200mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin

Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3

Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
 
Friday 01 March 2024

Potential quality of sleep influencing factors

Negative effects

• 300-350mg Caffeine

Positive effects

• 02:30hrs Workout
• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion

• 25.5 hour fast (29/02 @ 09:00 - 01/03 @ 10:30)
• 30 minute eating window
• Last meal / food intake 11+ hours before bedtime

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

• No Alcohol

Sleep Aid Supplements / Actions

Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit

Wim Hof Method Basic Breathing x 4 rounds
 
Saturday 02 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 4:07 (21:44 to 01:51)
Total Sleep - 3:40 / 3:56

Awake - 0:27 / 0:11
Deep Sleep - 0:45 / 0:39
Light Sleep - 2:30 / 2:33
REM - 0:25 / 0:44

Average HRV - 20ms / 41ms

Whoop warnied of a raise in skin temperature of 1.5°F (reason became apparent later)

02:35hrs - Wim Hof Method Basic Breathing 4 x 30

02:50hrs - 10m 0s Cold Water Immersion @ 7.5°C
 
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Saturday 02 March 2024

04:00hrs - Legs & Core

Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) plus 5 further sets x ? reps (number of reps per set will depend on feel) per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric)

There will be minimal rest between exercises

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

Legs

• Leg Extension (Machine 2 - rep range 6-10) - 80kgs x 10+4+3+3+2+2

• Seated Leg Curls (rep range 6-10) - 56.6kgs x 8+4+3+3+2+2

• Leg Extension (Machine 1 - rep range 6-10) - 72kgs x 7+3+3+2+2+2

• Prone Leg Curls (rep range 6-10) - 52.3kgs x 8+3+3+2+2+2

• Adductors (rep range 6-10) - 80kgs x 8+3+3+2+2+2

• Abductors (rep range 6-10 ) - 80kgs x 8+4+3+3+2+2

• Standing Calf Raise * (Machine 1 - rep range 6-10) - 50kgs x 8+4+4+3+3+3

•Standing Calf Raise (1 x AMRAP) - BW x 15

* denotes no allowance for any machine resistance

Core

• Reverse Crunches (rep range 12-15) - 7.5kgs x 10

• Russian Twist (rep range 12-15) - 0kgs x 8

• Ab Crunch Machine (rep range 12-15) - 50kgs x 12
 
Saturday 02 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 4:09 (05:53 - 06:23 & 07:44 - 11:23)
Total Sleep - 3:37 / 3:53

Sleep was broken by a very painful lower abdomen area / bowels to pass stools then some diarrhoea, assumed this is my intestines and bowels adapting to the carnivore diet

Awake - 0:31 / 0:15
Deep Sleep - 0:27 / 0:30
Light Sleep - 2:35 / 2:40
REM - 0:36 / 0:44

Average HRV - 20ms / 41ms
 
Saturday 02 March 2024

11:45hrs - Body Weight @ 175.8lbs (down 2.6lbs - 25.25 hours fasted) had an emergency bowel evacuation

7 day average 178.37lbs (down 0.46lbs)

7 day average target weight for 31 March 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% - 181.21 (met on 09 Feb)
1.5% - 177.59
2.0% - 174.03
 
Saturday 02 March 2024

Calories, macros and activity

30 minute feeding window (13:30 - 14:00)

• MyFitnessPal (kcals) • 1,679

• Protein (g) • 153
• Carbs (g) • 8
• Fat (g) • 115

Plus alcohol that wasn’t monitored [emoji3]

• Steps • 5,742

Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,000mg Magnesium Glycinate (200mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin

Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3

Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
 
Saturday 02 / Sunday 03 March 2024

Potential quality of sleep influencing factors

Negative effects

• Night out
• Alcohol - not monitored
• Caffeine - not monitored

Positive effects

• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• Early AM Workout

• 26.5 hour fast (01/03 @ 11:00 - 02/03 @ 13:30)
• 30 minute eating window
• Last meal / food intake ?+ hours before bedtime

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

Sleep Aid Supplements / Actions

Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit

Wim Hof Method Basic Breathing x 4 rounds
 
Sunday 03 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 7:18 (02:38-06:07 & 10:12-14:01)
Total Sleep - 3:16 / 6:48

Awake - 0:40 / 0:30
Deep Sleep - 1:37 / 0:59
Light Sleep - 4:00 / 3:24
REM - 1:01 / 2:25

Average HRV - 23ms / 15ms

Back on night shifts on Tuesday and as I had a late night last night I am going to try and stay awake late again tonight and transition in night mode
 
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Sunday 03 March 2024

14:00hrs - Body Weight @ 176.8lbs (up 1.0lbs - 22 hours fasted)

7 day average 178.03lbs (down 0.34lbs)

7 day average target weight for 31 March 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% - 181.21 (met on 09 Feb)
1.5% - 177.59
2.0% - 174.03

15:10hrs - Wim Hof Method Basic Breathing

Round 1 - 30 breaths / 60s retention / 15s hold
Round 2 - 30 breaths / 90s retention / 15s hold
Round 3 - 30 breaths / 90s retention / 15s hold
Round 4 - 30 breaths / 105s retention / 15s hold

15:30hrs - 10m 0s Cold Water Immersion @ 6.7°C
 
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Sunday 03 March 2024

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,700

• Protein (g) • 155
• Carbs (g) • 9
• Fat (g) • 116

• Steps • 3,888

Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,000mg Magnesium Glycinate (200mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin

Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3

Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
 
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Sunday 03 March 2024

22:25hrs - Chest & Core

Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) plus 5 further sets x ? reps (number of reps per set will depend on feel) per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric)

There will be approximately 3 minutes rest between exercises apart from core exercises where it will be minimal rest between exercises

Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased

Chest

• Incline Press (32°) on Smith Machine * (rep range 10-15) - 40kgs x 10+5+4+3+3+3

• Smith Machine Flat Press * (rep range 6-10) - 40kgs x 10+4+3+2+2+2

• Assisted Dip Machine (rep range 6-10) - 69kgs (Bodyweight in gym clothes 83kgs less 14kgs) x 8+3+3+2+2+2

• Cable (Machine 1) Low to High Flies (rep range 6-10) - 12.5kgs (per hand) x 8+4+3+3+2+2

• Cable (Machine 1) Flies (rep range 6-10) - 15kgs (per hand) x 8+4+3+3+2+2

• Cable (Machine 1) High to Low Flies (rep range 6-10) - 17.5kgs (per hand) x 9+3+3+2+2+2

* denotes no allowance for any machine resistance

Core

• Reverse Crunches (rep range 12-15) - 7.5kgs x 12

• Russian Twist (rep range 12-15) - 0kgs x 10

• Ab Crunch Machine (rep range 12-15) - 50kgs x 12
 
Monday 04 March 2024

Potential quality of sleep influencing factors

Negative effects

• Late night preparing for upcoming night shifts

Positive effects

• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• Workout

• 28 hour fast (02/03 @ 14:00 - 03/03 @ 18:00)
• 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
• 0-50mg Caffeine

Sleep Aid Supplements / Actions

Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit,

White Noise, Wim Hof Method Basic Breathing
 
Monday 04 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 10:00 (03:26-12:16 & 15:00-16:10)
Total Sleep - 7:18 / 9:24

Awake - 2:42 / 0:35
Deep Sleep - 1:07 / 1:31
Light Sleep - 4:29 / 6:50
REM - 1:42 / 1:03

Average HRV - 20ms / 40ms

I was awake between 8 and 10am which Oura picked up on but Whoop didn’t
 
Monday 04 March 2024

16:50hrs - Wim Hof Method Basic Breathing

1 - 40 breaths / 60s exhaled hold / 15s inhaled hold
2 - 40 breaths / 90s exhaled hold / 15s inhaled hold
3 - 40 breaths / 90s exhaled hold / 15s inhaled hold
4 - 40 breaths / 120s exhaled hold / 15s inhaled hold

17:12hrs - 10m 0s Cold Water Immersion @ 7.9°C

17:30hrs - Body Weight @ 178.0lbs (up 1.2lbs - 23 hours fasted)

7 day average 177.94lbs (down 0.09lbs) - target weight for 31 March 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% - 181.21 (met on 09 Feb)
1.5% - 177.59
2.0% - 174.03
 
Monday 04 March 2024

22:40hrs - Back & Core

Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) plus 5 further sets x ? reps (number of reps per set will depend on feel) per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric)

There will be approximately 3 minutes rest between exercises apart from core exercises where it will be minimal rest between exercises

Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased

Back

• Unilateral Chest Supported Rows * (rep range 6-10) - 65kgs x 10+4+4+3+3+3

• Unilateral High Pulley Row * (rep range 6-10) - 80kgs x 8+3+3+2+2+2

• Seated Wide Grip Cable Row (rep range 6-10) - 54.4kgs x 10+5+4+3+3+3

• Straight Arm Lat Pulldown (Machine 2 - rep range 6-10) - 63.4kgs x 9+3+2+2+2+2

• Seated Narrow Grip Cable Row (rep range 6-10) - 63.4kgs x 10+4+4+3+3+3

• Chest Supported DB Row (rep range 6-10) - 20kgs (per hand) x 8+3+2+2+2+2

• DB Shrugs (rep range 6-10) - 27.5kgs (per hand) x 10+4+4+3+3+3

* denotes no allowance for any machine resistance

Core

• Reverse Crunches (rep range 10-15) - 7.5kgs x 10

• Russian Twist (rep range 10-15) - 0kgs x 10

• Hanging Knee Raise (rep range 10-15) - 0kgs x 10

• Rope Crunch (rep range 10-15) - 20kgs x 10
 
Monday 04 March 2024

Calories, macros and activity

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

• MyFitnessPal (kcals) • 1,721

• Protein (g) • 155
• Carbs (g) • 12
• Fat (g) • 117

• Steps • 1,379

Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,000mg Magnesium Glycinate (200mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin

Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3

Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
 
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Monday 04 / Tuesday 05 March 2024

Potential quality of sleep influencing factors

Negatives

• Late night in preparation for upcoming night shifts
• Workout near bedtime (increases sleeping RHR)

Positives

• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• Late Workout

• 23 hour fast (03/03 @ 18:30 - 04/03 @ 18:00)
• 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
• 0-50mg Caffeine

Sleep Aid Supplements / Actions

Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit

White Noise, Wim Hof Method Basic Breathing
 
Tuesday 05 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 2:36 (01:55 to 04:31)
Total Sleep - 2:31 / 2:31

Awake - 0:05 / 0:05
Deep Sleep - 0:38 / 0:35
Light Sleep - 1:21 / 1:07
REM - 0:32 / 0:49

Average HRV - 21ms / 29ms

Awful sleep, will go to the gym this morning (biceps, triceps and delts) and will try and get a sleep in after that
 
Tuesday 05 March 2024

08:15hrs - Biceps, Triceps & Delts

Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) plus 5 further sets x ? reps (number of reps per set will depend on feel) per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric)

There will be minimal rest between exercises as performing in superset style

Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased

Biceps & Triceps

• Cable (Machine 1) Bayesian Curls (rep range 6-10) - 30kgs (15kgs per hand) x 8+4+4+3+3+3

• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-10) - 30kgs x 9+4+3+3+3+3

• Cable (Machine 1) Hammer Rope Curls (rep range 6-10) - 30kgs x 9+4+3+3+2+2

• Cable (Machine 1) Rope Tricep Extensions (rep range 6-10) - 22.5kgs x 10+4+3+3+2+2

• Cable (Machine 1) Curls (rep range 6-10) - 20kgs x 9+4+3+3+3+2

• Cable (Machine 1) Tricep Pushdowns (rep range 6-10) - 32.5kgs x 8+4+3+3+2+2

Lateral & Posterior Delts

• Cable (Machine 1) Low to High Crossovers (rep range 6-10) - 5kgs (per hand) x 10+3+3+3+2+2

• Cable (Machine 1) High Crossovers (rep range 6-10) - 5kgs (per hand) x 8+4+3+3+3+3

• Lateral Raise Machine (rep range 6-10) - 40kgs x 8+4+3+3+3+3

• Cable (Machine 1) Face Pulls (rep range 6-10) - 27.5kgs x 10+4+3+3+3+3

* denotes no allowance for any machine resistance
 
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