mickc1965 training log

Friday 15 March 2024 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 5:05 (10:40 to 15:45)
Total Sleep - 4:36 / 4:50

Awake - 0:28 / 0:15
Deep Sleep - 0:36 / 0:41
Light Sleep - 2:54 / 2:30
REM - 1:07 / 0:39

Average HRV - 19ms / 34ms

Struggled to get to sleep (over an hour) putting this down to too much preworkout (2 shots one at 04:00 and the other at 06:30), feels like tonight will be a long night
 
Friday 15 March 2024

16:00hrs - Wim Hof Method Basic Breathing

Each round is 40 quick breaths (2.5 seconds per completed breath)

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

Target for all rounds is 120s breath hold, once achieved comfortably then add 15 seconds


16:35hrs - Cold Water Immersion / Ice Bath

9 minutes @ 8.8°C (ambient temperature has increased)

Target is 1 minute per °C of water temperature (rounded up)
 
Friday 15 March 2024

17:30hrs - Body Weight @ 175.2lbs (down 1.2lbs - 23.25 hours fasted)

7 day average 176.09lbs (down 0.4lbs) 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
 
Friday 15 March 2024

Calories, macros and activity

17:30hrs - OMAD

• MyFitnessPal (kcals) - 1,939

• Protein (g) - 171
• Carbs (g) - 10
• Fat (g) - 135

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
 
Saturday 16 March 2024 (following a night shift)

07:30hrs - 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)

Back

~3 minutes rest between exercises

• Unilateral Chest Supported Rows * (rep range 6-10) - 80kgs x 19 (8+3+2+2+2+2)

• Unilateral High Pulley Row * (rep range 6-10) - 80kgs x 23 (10+3+3+3+2+2)

• Seated Wide Grip Cable Row (rep range 6-10) - 68kgs x 22 (10+3+3+2+2+2)

• Seated Narrow Grip Cable Row (rep range 6-10) - 68kgs x 19 (8+3+2+2+2+2)

• Straight Arm Lat Pulldown (Machine 2 - rep range 6-10) - 63.4kgs x 24 (10+4+3+3+2+2)

• Chest Supported DB Row (rep range 6-10) - 20kgs (per hand) x 25 (10+4+3+3+3+2)

• DB Shrugs (rep range 6-10) - 30kgs (per hand) x 27 (10+4+4+3+3+3)

Biceps

• Cable (Machine 2) Bayesian Curls (rep range 6-10) - 27.2kgs (13.6kgs per hand) x 27 (10+4+4+3+3+3)

• Cable (Machine 2) Hammer Rope Curls (rep range 6-10) - 45.3kgs x 26 (10+4+3+3+3+3)

• Cable (Machine 2) Curls (rep range 6-10) - 27.2kgs x 26 (10+4+3+3+3+3)

* 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 weight will be increased
 
Saturday 16 March 2024 (following a night shift)

Potential quality of sleep influencing factors

• Fridays Step Count - 9,321

Negative effects

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

Positive effects

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

• 23.75 hour fast (14/03 @ 18:00 - 15/03 @ 17:45)
• OMAD
• 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

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

Sleep Enhancing Actions

• Wim Hof Method Basic Breathing
• Cold Water Immersion
 
Saturday 16 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 5:54 (09:32 to 15:26)
Total Sleep - 5:18 / 5:28

Awake - 0:36 / 0:26
Deep Sleep - 0:42 / 0:58
Light Sleep - 3:21 / 2:54
REM - 1:15 / 1:36

Average HRV - 18ms / 22ms
 
Saturday 16 March 2024

15:52hrs - Wim Hof Method Basic Breathing

Each round is 40 quick breaths (2.5 seconds per completed breath)

4 x 40, last exhale 120s hold, deep inhale hold 15s

Target for all rounds is 120s breath hold, once achieved comfortably then add 15 seconds


16:25hrs - Cold Water Immersion / Ice Bath

8 minutes @ 7.1°C

Target is 1 minute per °C of water temperature (rounded up)
 
Saturday 16 March 2024

17:30hrs - Body Weight @ 176.2lbs (up 1.0lbs - 23.25 hours fasted)

7 day average 175.77lbs (down 0.32lbs / 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 (met on 12 Mar)
2.0% - 174.03
 
Saturday 16 March 2024

Calories, macros and activity

17:45hrs - OMAD

• MyFitnessPal (kcals) - 2,021

• Protein (g) - 161
• Fat (g) - 149
• Carbs (g) - 9

Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 250mg HMB, 500mg Krill Oil, 500mg Shilajit Resin

Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
 
Sunday 17 March 2024 (following a night shift)

07:30hrs - 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

Legs

• Standing Calf Raise * (Machine 1 - rep range 6-10) - 55kgs x 28 (10+4+4+4+3+3)

•Standing Calf Raise (1 x AMRAP) - BW x 18

• Leg Extension (Machine 2 - rep range 6-10) - 90kgs x 27 (10+4+4+3+3+3)

• Seated Leg Curls (rep range 6-10) - 61.3kgs x 26 (10+4+4+4+3+3)

• Leg Extension (Machine 1 - rep range 6-10) - 74.3kgs x 22 (8+3+3+3+3+2)

• Prone Leg Curls (rep range 6-10) - 54kgs x 19 (8+3+2+2+2+2)

• Sissy Squat Machine (rep range 6-10) - BW x 20 (10+2+2+2+2+2)

• Smith Machine RDL * (rep range 6-10) - 20kgs x 25 (10+3+3+3+3+3)

Lateral & Posterior Delts

• Cable (Machine 1) Low to High Crossovers (rep range 6-10) - 7.5kgs (per hand) x 27 (10+4+4+3+3+3)

• Cable (Machine 1) High Crossovers (rep range 6-10) - 7.5kgs (per hand) x 27 (10+4+4+3+3+3)

• DB Lateral Raise (rep range 6-10) - 5kgs (per hand) x 25 (10+3+3+3+3+3)

• Cable (Machine 1) Face Pulls (rep range 6-10) - 22.5kgs x 26 (10+4+3+3+3+3)

* 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 20

• Russian Twist - 5kgs x 2

• Hanging Oblique Knee Raise - 5kgs x 20

• Rope Oblique Crunch - 12.5kgs x 20

• Ab Crunch Machine - 50kgs x 20

Once target reps are achieved on every core exercise the weight will be increased
 
Sunday 17 March 2024 (following a night shift)

Potential quality of sleep influencing factors

• Saturdays Step Count - 16,714

Negative effects

• Night shift (19:00hrs - 07:00hrs)
• Workout near bedtime (increases sleeping RHR)
• 500-550mg Caffeine (200mg at 06:00hrs)

Positive effects

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

• 23.75 hour fast (15/03 @ 18:00 - 16/03 @ 17:45)
• OMAD
• 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

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

Sleep Enhancing Actions

• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
 
Last edited:
Sunday 17 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 6:00 (09:45 to 15:45)
Total Sleep - 5:21 / 5:27

Awake - 0:39 / 0:33
Deep Sleep - 1:10 / 1:07
Light Sleep - 3:03 / 2:32
REM - 1:08 / 1:48

Average HRV - 21ms / 36ms
 
Sunday 17 March 2024

16:00hrs - Wim Hof Method Basic Breathing

Each round is 40 quick breaths (2.5 seconds per completed breath)

4 x 40, last exhale 120s hold, deep inhale hold 15s

Target for all rounds is 120s breath hold, once achieved comfortably then add 15 seconds


16:30hrs - Cold Water Immersion / Ice Bath

7 minutes @ 6.5°C

Target is 1 minute per °C of water temperature (rounded up)
 
Sunday 17 March 2024

17:30hrs - Body Weight @ 176.0lbs (down 0.2lbs - 23.75 hours fasted)

7 day average 175.66lbs (down 0.11lbs / 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 (met on 12 Mar)
2.0% - 174.03
 
Sunday 17 March 2024

Calories, macros and activity

17:30hrs - OMAD / Carnivore

• MyFitnessPal (kcals) - 1,984

• Protein (g) - 154
• Fat (g) - 147
• Carbs (g) - 9

Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin

Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
 
Monday 18 March 2024 (following a night shift)

Potential quality of sleep influencing factors

• Sundays Step Count - 11,616

Negative effects

• Night shift (19:00hrs - 07:00hrs)
• No Workout
• 100-150mg Caffeine

Positive effects

• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• Planned Rest Day

• 23.5 hour fast (16/03 @ 18:00 - 17/03 @ 17:30)
• OMAD / 15 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

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

Sleep Enhancing Actions

• Wim Hof Method Basic Breathing
• Cold Water Immersion
 
Monday 18 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 7:25 (08:20 to 15:45)
Total Sleep - 5:33 / 5:38

Awake - 1:52 / 1:47
Deep Sleep - 1:09 / 1:15
Light Sleep - 2:57 / 2:44
REM - 1:28 / 1:39

Average HRV - 15ms / 21ms
 
Monday 18 March 2024

16:00hrs - Breathwork (WHM Basic Breathing style)

Each round is 40 rapid breaths (2s per complete breath)

4 x 40, last exhale 120s hold, deep inhale hold 15s

Target for all rounds is 120s breath hold, once achieved comfortably then add 15 seconds


16:35hrs - Cold Water Immersion / Ice Bath

7 minutes @ 6.4°C

Target is 1 minute per °C of water temperature (rounded up)
 
Monday 18 March 2024

17:30hrs - Body Weight @ 175.2lbs (down 0.8lbs - 23.25 hours fasted)

7 day average 175.63lbs (down 0.03lbs) 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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