mickc1965 training log

Saturday 09 March 2024 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (19:00hrs - 07:00hrs)
• 300-350mg Caffeine

Positive effects

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

• 23.5 hour fast (07/03 @ 18:00 - 08/03 @ 17:30)
• OMAD
• 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 / Magnesium Glycinate, Shilajit

Wim Hof Method Basic Breathing, Grounding Bed Sheet
 
Saturday 09 March 2024 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 4:20 (07:40 to 12:00)
Total Sleep - 3:50 / 3:59

Awake - 0:29 / 0:21
Deep Sleep - 1:03 / 0:50
Light Sleep - 2:06 / 1:53
REM - 0:42 / 1:16

Average HRV - 21ms / 26ms
 
Saturday 09 March 2024

13:20hrs - Back, Biceps & 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) - 70kgs x 8+3+3+2+2+2

• Unilateral High Pulley Row * (rep range 6-10) - 80kgs x 7+3+2+2+2+2

• Seated Wide Grip Cable Row (rep range 6-10) - 58kgs x 9+3+3+2+2+2

• 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) - 68kgs x 6+2+2+2+2+2

• 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

Forgot to take my Versa Gripps so grip was a limiting factor this workout

Biceps

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

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

• Cable (Machine 1) Curls (rep range 6-10) - 22.5kgs x 8+3+2+2+2+2

Core

• Reverse Crunches (rep range 10-15) - 7.5kgs x 13

• Russian Twist (rep range 10-15) - 0kgs x 13

• Hanging Knee Raise (rep range 10-15) - 0kgs x 13

• Ab Crunch Machine (rep range 10-15) - 50kgs x 13
 
Saturday 09 March 2024

16:30hrs - Body Weight @ 178.4lbs (up 0.4lbs - 22.5 hours fasted)

7 day average 177.97lbs (up 0.37lbs) - not overly concerned with this increase as last Saturday I had a rather bad stomach which saw a large loss in weight

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 09 March 2024

17:25hrs - Wim Hof Method Basic Breathing

Each round is 40 quick breaths (~3 seconds per completed breath)

1 - final exhale 60s hold, deep inhale and hold 15s
2 - final exhale 90s hold, deep inhale and hold 15s
3 - final exhale 120s hold, deep inhale and hold 15s
4 - final exhale 135s hold, deep inhale and hold 15s

Target for round 4 is 150s breath hold once achieved comfortably then will add a 5th round


17:55hrs - Cold Water Immersion / Ice Bath

8 minutes @ 7.3°C

Target is 1 minute per °C of water temperature (rounded up)
 
Saturday 09 March 2024

Calories, macros and activity

• MyFitnessPal (kcals) • <50 kcals

Whole day of fasting, will recommence eating tomorrow morning so total fasting period will be in excess of 36 hours - any calorie consumption will be from liquid only (supplements / coffee / pre workout)

• Steps • 5,376

Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg 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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Saturday 09 March 2024

Potential quality of sleep influencing factors

Negative effects

• 400-450mg Caffeine

Positive effects

• Lunchtime Workout
• Wim Hof Method Basic Breathing
• Cold Water Immersion

• 26+ hour ongoing fast (08/03 @ 18:00 - ongoing)

• No Alcohol

Sleep Aid Supplements

• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit

Sleep Enhancing Actions

• White Noise
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• Grounding Bed Sheet
 
Sunday 10 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 4:16 (20.34 to 00:50)
Total Sleep - 2:58 / ??

Whoop did not pick up sleep (again)

Awake - 1:18 / ??
Deep Sleep - 0:15 / ??
Light Sleep - 2:22 / ??
REM - 0:21 / ??

Average HRV - 17ms / ??ms
 
Sunday 10 March 2024

03:05hrs - Legs, Delts & 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

Legs

• Leg Extension (Machine 2 - rep range 6-10) - 85kgs x 10+5+4+3+3+3

• Seated Leg Curls (rep range 6-10) - 56.6kgs x 10+5+4+3+2+2

• Leg Extension (Machine 1 - rep range 6-10) - 72kgs x 8+3+3+2+2+2

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

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

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

Forgot to do calf raises

* denotes no allowance for any machine resistance

Lateral & Posterior Delts

• Cable (Machine 1) Low to High Crossovers (rep range 6-10) - 7.5kgs (per hand) x 8+2+2+2+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+3+3+3+3+3

• Cable (Machine 1) Face Pulls (rep range 6-10) - 20kgs x 10+4+4+3+3+3

* denotes no allowance for any machine resistance

Core

• Reverse Crunches (rep range 10-15) - 7.5kgs x 13

• Russian Twist (rep range 10-15) - 0kgs x 13

• Hanging Knee Raise (rep range 10-15) - 0kgs x 13

• Ab Crunch Machine (rep range 10-15) - 50kgs x 13
 
Sunday 10 March 2024

05:00hrs - Body Weight @ 176.8lbs (down 1.6lbs / - 35 hours fasted)

7 day average 177.97lbs (no change) - 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
 
Sunday 10 March 2024

2nd sleep info based on Oura Ring / Whoop

Time in bed - 4:10 (08:56 to 13:06)
Total Sleep - 3:46 / 3:50

Awake - 0:24 / 0:20
Deep Sleep - 0:45 / 0:44
Light Sleep - 2:10 / 1:43
REM - 0:52 / 1:22

Average HRV - 16ms / ??ms
 
Sunday 10 March 2024

14:35hrs - Wim Hof Method Basic Breathing

Each round is 40 quick breaths (~3 seconds per completed breath)

1 - final exhale 60s hold, deep inhale and hold 15s
2 - final exhale 90s hold, deep inhale and hold 15s
3 - final exhale 120s hold, deep inhale and hold 15s
4 - final exhale 150s hold, deep inhale and hold 15s

Target for round 4 is 150s breath hold once achieved comfortably then will add a 5th round


15:05hrs - Cold Water Immersion / Ice Bath

9 minutes @ 8.3°C

Target is 1 minute per °C of water temperature (rounded up)
 
Sunday 10 March 2024

Calories, macros and activity

05:30hrs - OMAD

• MyFitnessPal (kcals) • 1,801

• Protein (g) • 180
• Carbs (g) • 7
• Fat (g) • 117

• Steps • 4,447

Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg 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
 
Sunday 10 March 2024

Potential quality of sleep influencing factors

Negative effects

• 200mg Caffeine

Positive effects

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

• 35.5 hour fast (08/03 @ 18:00 - 10/03 @ 05:30)
• OMAD fasting / feeding protocol
• Last meal / food intake 16+ hours before bedtime

• Very High protein (1g+ per lb)
• Ultra low carb (under 50g)

• No Alcohol

Sleep Aid Supplements

• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit

Sleep Enhancing Actions

• White Noise
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• Grounding Bed Sheet
• Magnesium Chloride Spray on feet
 
Monday 11 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 9:12 (22:30-02:45 & 07:52-12:49)
Total Sleep - 8:10 / 8:33

Awake - 1:01 / 0:34
Deep Sleep - 1:32 / 1:43
Light Sleep - 5:15 / 4:04
REM - 1:24 / 2:51

Average HRV - 20ms / 31ms
 
Monday 11 March 2024

04:00hrs - 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)

Chest

~3 minutes rest between exercises

• Incline Press (32°) on Smith Machine (rep range 6-10) * - 45kgs x 7+4+3+3+3+2

• Smith Machine Flat Press * (rep range 6-10) - 45kgs x 8+4+3+3+2+2

• Assisted Dip Machine (rep range 6-10) - 69.2kgs (Bodyweight in gym clothes 80.5kgs less 11.3kgs) x 9+3+2+2+2+2

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

• Cable (Machine 1) Flies (rep range 6-10) - 15kgs (per hand) x 9+4+3+3+3+3

• Cable (Machine 1) High to Low Flies (rep range 6-10) - 20kgs (per hand) x 7+3+2+2+2+2

* denotes no allowance for any machine resistance

Core

Minimal rest (transition time)

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

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

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

• Ab Crunch Machine (rep range 10-15) - 50kgs x 15

Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
 
Monday 11 March 2024

05:25hrs - Body Weight @ 175.4lbs (down 1.4lbs - 23.5 hours fasted)

7 day average 177.60lbs (down 0.37lbs) - 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 11 March 2024

Calories, macros and activity

05:45hrs - OMAD

• MyFitnessPal (kcals) - 1,689

• Protein (g) - 174
• Carbs (g) - 3
• Fat (g) - 109

Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg 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
 
Monday 11 March 2024

19:35hrs - Wim Hof Method Basic Breathing

Each round is 40 breaths (~3 seconds per completed breath)

1 - final exhale 60s hold, deep inhale and hold 15s
2 - final exhale 90s hold, deep inhale and hold 15s
3 - final exhale 120s hold, deep inhale and hold 15s
4 - final exhale 150s hold, deep inhale and hold 15s

Target for round 4 is 150s breath hold once achieved comfortably then will add a 5th round


20:05hrs - Cold Water Immersion / Ice Bath

8 minutes @ 7.1°C

Target is 1 minute per °C of water temperature (rounded up)
 
Monday 11 March 2024

• Step Count - 2,426

Potential quality of sleep influencing factors

Negative effects

• Early evening nap
• Low step count / activity day

Positive effects

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

• 23.75 hour fast (10/03 @ 06:00 - 11/03 @ 05:45)
• OMAD
• Last meal / food intake 16+ hours before bedtime

• Very High protein (1g+ per lb)
• Ultra low carb (under 50g)

• No Alcohol
• Minimal caffeine since 02:30hrs (preworkout shot)

Sleep Aid Supplements

• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
• Pukka Night Time Tea

Sleep Enhancing Actions

• White Noise
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• Grounding Bed Sheet
• Magnesium Chloride Spray on feet
 
Last edited:
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