mickc1965 training log

Tuesday 12 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 3:00 (22:19 - 01:19)
Total Sleep - 2:28 / 2:42

Awake - 0:32 / 0:18
Deep Sleep - 0:25 / 0:07
Light Sleep - 1:37 / 1:46
REM - 0:26 / 0:49

Average HRV - 21ms / 80ms


Due to only 2/3 hours sleep I am In 2 minds whether to go into night shift mode today (i.e. stay awake until late morning and go back to bed) as back on night shifts on Wednesday night
 
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Tuesday 12 March 2024

03:15hrs - 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)

Back - 3 minutes rest between exercises

• Unilateral Chest Supported Rows * (rep range 6-10) - 70kgs x 10+3+3+2+2+2

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

• Seated Wide Grip Cable Row (rep range 6-10) - 58.9kgs x 10+3+3+3+2+2

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

• Seated Narrow Grip Cable Row (rep range 6-10) - 68kgs x 8+3+3+2+2+2

• DB Shrugs (rep range 6-10) - 30kgs (per hand) x 9+3+3+3+3+3

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

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

* denotes no allowance for any machine resistance

Core - Focus is on lower abs and obliques, target is 20 reps with minimal rest (transition time only) between exercises

• Alternating Reverse Oblique Crunches - 7.5kgs x 16

• Russian Twist - 5kgs x 16

• Alternating Hanging Oblique Knee Raise - 5kgs x 16

• Alternating Rope Oblique Crunch - 10kgs x 16

• Ab Crunch Machine - 50kgs x 16

Once target reps are achieved on every exercise reps will be increased

Elliptical Trainer - 6 minutes at average heart rate of 116bpm
 
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Tuesday 12 March 2024

2nd attempt - Sleep info based on Oura Ring / Whoop

Time in bed - 2:46 (08:22 to 11:08)
Total Sleep - 2:24 / 2:35

Awake - 0:22 / 0:11
Deep Sleep - 0:34 / 0:37
Light Sleep - 1:37 / 1:07
REM - 0:13 / 0:51

Average HRV - 21ms / 80ms
 
Tuesday 12 March 2024

12:40hrs - Body Weight @ 176.0lbs (up 0.6lbs - 30.5 hours fasted)

Seem to be struggling losing weight and bowel movements recently to the point where I took laxatives on Saturday as had passed nothing (nor felt the urge) for the previous 7 days, not sure if this is normal when eating carnivore and in a calorie deficit

7 day average 177.31lbs (down 0.29lbs)

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 (met on 12 Mar)
2.0% - 174.03
 
Tuesday 12 March 2024

Calories, macros and activity

14:00hrs - OMAD

• MyFitnessPal (kcals) - 1,555

• Protein (g) - 185
• Carbs (g) - 8
• Fat (g) - 87

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
 
Tuesday 12 March 2024

20:15hrs - 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


20:45hrs - Cold Water Immersion / Ice Bath

8 minutes @ 7.1°C

Target is 1 minute per °C of water temperature (rounded up)
 
Wednesday 13 March 2024

01:30hrs - 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)

Biceps & Triceps

Minimal rest (transition time only) between each exercise

• Cable (Machine 1) Bayesian Curls (rep range 6-10) - 30kgs (15kgs per hand) x 10+5+4+3+3+3

• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-10) - 30kgs x 10+4+3+3+2+2

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

• Cable (Machine 1) Rope Tricep Extensions (rep range 6-10) - 25kgs x 8+3+3+2+2+2

• Cable (Machine 1) Curls (rep range 6-10) - 25kgs x 6+3+2+2+2+2

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

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

* denotes no allowance for any machine resistance

Lateral & Posterior Delts

Minimal rest (transition time only) between each exercise

• Cable (Machine 1) Low to High Crossovers (rep range 6-10) - 7.5kgs (per hand) x 9+3+3+2+2+2

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

• Lateral Raise Machine (rep range 6-10) - 40kgs x 9+3+3+3+3+3

• Cable (Machine 1) Face Pulls (rep range 6-10) - 22.5kgs x 9+3+3+3+3+3

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

* denotes no allowance for any machine resistance
 
Wednesday 13 March 2024 (pre night shift mode)

02:50hrs - Potential quality of sleep influencing factors

• Step Count (12 March) - 4,257

Negative effects

• Night shift mode (staying up as late as possible)
• Workout near bedtime (increases sleeping RHR)

Positive effects

• Early AM Workout
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• 2nd Workout (see negative late workout comment)

• 32 hour fast (11/03 @ 06:00 - 12/03 @ 14:00)
• OMAD
• Last meal / food intake 13+ 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

• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
• Magnesium Chloride Spray on feet
• Grounding Bed Sheet
 
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Wednesday 13 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 10:35 (03:08 - 11:53 & 13:55 - 15:45)
Total Sleep - 8:55 / 9:15

Awake - 1:40 / 1:20
Deep Sleep - 0:58 / 1:29
Light Sleep - 6:28 / 5:50
REM - 1:39 / 1:56

Average HRV - 22ms / 36ms
 
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Wednesday 13 March 2024

16:05hrs - Wim Hof Method Basic Breathing

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

4 x 40, last exhale 105s hold, deep inhale hold 15s

Target for all rounds is 105s breath hold, once achieved comfortably then add 15 seconds


16:45hrs - Cold Water Immersion / Ice Bath

9 minutes @ 8.2°C

Target is 1 minute per °C of water temperature (rounded up)
 
Wednesday 13 March 2024

17:15hrs - Body Weight @ 174.4lbs (down 1.6lbs - 27.25 hours fasted)

7 day average 176.80lbs (down 0.51lbs) 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 (met on 12 Mar)
2.0% - 174.03
 
Wednesday 13 March 2024

Calories, macros and activity

17:30hrs OMAD

• MyFitnessPal (kcals) - 1,800

• Protein (g) - 179
• Carbs (g) - 10
• Fat (g) - 116

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
 
Thursday 14 March 2024 (following a night shift)

07:30hrs - 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 (transition time only) between exercises

Legs

• Leg Extension (Machine 2 - rep range 6-10) - 87.5kgs x 10+5+4+3+3+3

• Seated Leg Curls (rep range 6-10) - 59kgs x 10+4+4+3+3+3

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

• Prone Leg Curls (rep range 6-10) - 53.4kgs x 8+3+2+2+2+2

• Adductors (rep range 6-10) - 80kgs x 9+3+3+2+2+2

• Abductors (rep range 6-10 ) - 80kgs x 9+4+4+3+3+3

• Standing Calf Raise * (Machine 1 - rep range 6-10) - 50kgs x 10+5+5+4+4+3

•Standing Calf Raise (1 x AMRAP) - BW x 17

* denotes no allowance for any machine resistance

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

Core

Focus is on lower abs and obliques, target is 20 reps with minimal rest (transition time only) between exercises

• Reverse Oblique Crunches - 7.5kgs x 17

• Russian Twist - 5kgs x 17

• Hanging Oblique Knee Raise - 5kgs x 17

• Rope Oblique Crunch - 10kgs x 17

• Ab Crunch Machine - 50kgs x 17

Once target reps are achieved on every exercise reps will be increased
 
Thursday 14 March 2024 (following a night shift)

Potential quality of sleep influencing factors

• Step Count - 5,774

Negative effects

• Night shift (19:00hrs - 07:00hrs)
• Workout near bedtime (increases sleeping RHR)
• 500-550mg Caffeine

Positive effects

• Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• Workout (see negative late workout comment)

• 27.5 hour fast (12/03 @ 14:00 - 13/03 @ 17:30)
• 30 minute eating window
• Last meal / food intake 15+ hours before bedtime

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

• No Alcohol

Sleep Aid Supplements

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

Sleep Enhancing Actions

• Wim Hof Method Basic Breathing
• Cold Water Immersion
• Magnesium Chloride Spray on feet
• White Noise
• Grounding Bed Sheet
 
Thursday 14 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 5:18 (09.00 to 14:18)
Total Sleep - 4:58 / 4:49

Awake - 0:20 / 0:29
Deep Sleep - 0:56 / 0:57
Light Sleep - 3:04 / 2:47
REM - 0:59 / 1:05

Average HRV - 19ms / 29ms
 
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Thursday 14 March 2024

15:55hrs - Wim Hof Method Basic Breathing

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

4 x 40, last exhale 105s hold, deep inhale hold 15s

This was quite comfortable so the new target for all rounds is 120s breath hold, once achieved comfortably then add 15 seconds


16:30hrs - Cold Water Immersion / Ice Bath

8 minutes @ 7.9°C

Target is 1 minute per °C of water temperature (rounded up)
 
Thursday 14 March 2024

17:30hrs - Body Weight @ 176.4lbs (up 2.0lbs - 23.5 hours fasted) - assume increase is down to the last 2 days slightly longer fasts (32 and 27.5 hours) resulting in low weigh in weight

7 day average 176.49lbs (down 0.31lbs) 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 (met on 12 Mar)
2.0% - 174.03
 
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Thursday 14 March 2024

Calories, macros and activity

17:30hrs - OMAD

• MyFitnessPal (kcals) - 1,819

• Protein (g) - 178
• Carbs (g) - 9
• Fat (g) - 119

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

Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
 
Friday 15 March 2024 (following a night shift)

MYO REPS (6-10) - CHEST & CORE

07:30hrs - Chest, Triceps & 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 22 (8+4+3+3+2+2)

• Smith Machine Flat Press * (rep range 6-10) - 45kgs x 21 (8+4+3+2+2+2)

• Assisted Dip Machine (rep range 6-10) - 68.5kgs (Bodyweight in gym clothes 82.5kgs less 14kgs) x 24 (10+4+3+3+2+2)

• Cable (Machine 1) Low to High Flies (rep range 6-10) - 15kgs (per hand) x 17 (7+3+3+2+2+2)

• Cable (Machine 1) Flies (rep range 6-10) - 15kgs (per hand) x 27 (10+4+4+3+3+3)

• Cable (Machine 1) High to Low Flies (rep range 6-10) - 20kgs (per hand) x 21 (8+3+3+3+2+2)

Triceps

• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-10) - 32.5kgs x 22 (8+4+3+3+2+2)

• Cable (Machine 1) Rope Tricep Extensions (rep range 6-10) - 25kgs x 25 (10+4+3+3+3+2)

• Cable (Machine 1) Tricep Pushdowns (rep range 6-10) - 32.5kgs x 20 (7+3+3+3+2+2)

* denotes no allowance for any machine resistance

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

Core

Focus is on lower abs and obliques, target is 20 reps with minimal rest (transition time only) between exercises

• Reverse Oblique Crunches - 7.5kgs x 18

• Russian Twist - 5kgs x 18

• Hanging Oblique Knee Raise - 5kgs x 18

• Rope Oblique Crunch - 12.5kgs x 18

• Ab Crunch Machine - 50kgs x 18

Once target reps are achieved on every exercise load will be increased
 
Friday 15 March 2024 (following a night shift)

09:40hrs - Potential quality of sleep influencing factors

• Step Count - 11,481

Negative effects

• Night shift (19:00hrs - 07:00hrs)
• Workout near bedtime (increases sleeping RHR)
• 700-750mg Caffeine (preworkout shot @ 06:00)

Positive effects

• Wim Hof Method Basic Breathing
• Up Cold Water Immersion
• Workout (see negative workout comment)

• 23.75 hour fast (13/03 @ 18:00 - 14/03 @ 17:45)
• OMAD
• Last meal / food intake 15+ hours before bedtime

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

• No Alcohol

Sleep Aid Supplements

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

Sleep Enhancing Actions

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