mickc1965 training log

Monday 18 March 2024

Calories, macros and activity

17:30hrs - OMAD / Carnivore (15 minutes eating)

• MyFitnessPal (kcals) - 2,022

• Protein (g) - 152
• Fat (g) - 154
• Carbs (g) - 7

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
 
Tuesday 19 March 2024 (following a night shift)

Potential quality of sleep influencing factors

• Mondays Step Count - 10,993

Negative effects

• Night shift (19:00hrs - 07:00hrs)

Positive effects

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

• 23.5 hour fast (17/03 @ 18:00 - 18/03 @ 17:30)
• 30 minute eating window
• Last meal / food intake 14+ hours before bedtime

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

• No Alcohol
• 40/50mg Caffeine

Sleep Aid Supplements

• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit

Sleep Enhancing Actions

• Wim Hof Method Basic Breathing
• Cold Water Immersion
 
Tuesday 19 March 2024 (following a night shift)

Sleep info based on Oura Ring / Whoop

Time in bed - 6:17 (08:01 to 14:18)
Total Sleep - 5:37 / 5:44

Awake - 0:40 / 0:33
Deep Sleep - 1:04 / 0:59
Light Sleep - 2:52 / 2:41
REM - 1:41 / 2:04

Average HRV - 17ms / 38ms
 
Tuesday 19 March 2024

16:30hrs - Wim Hof Method Basic Breathing

Each round is 40 quick breaths (3 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


18:50hrs - Cold Water Immersion / Ice Bath

4 minutes @ 6.4°C

Was not feeling it before I went in today, water felt a lot colder than normal which was probably down to the negative mindset

Target is 1 minute per °C of water temperature (rounded up)
 
Tuesday 19 March 2024

18:30hrs - Body Weight @ 174.8lbs (down 0.4lbs / no change - 25 hours fasted)

7 day average 175.46lbs (down 0.17lbs) 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 19 March 2024

22:50hrs - 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 22 (9+3+3+3+2+2)

• Smith Machine Flat Press (rep range 6-10) - 45kgs* x 20 (9+3+2+2+2+2)

• Assisted Dip Machine (rep range 6-10) - 71.5kgs (Bodyweight in gym clothes 80.5kgs less 9kgs) x 24 (9+3+3+3+3+3)

• Cable (Machine 1) L2H Flies with cuffs (rep range 6-10) - 10kgs (per arm) x 25 (10+3+3+3+3+3)

• Cable (Machine 1) Flies with cuffs (rep range 6-10) - 10kgs (per arm) x 25 (10+3+3+3+3+3)

• Cable (Machine 1) H2L Flies with cuffs (rep range 6-10) - 10kgs (per arm) x 25 (10+3+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

• Hanging Oblique Knee Raise - 6kgs x 16

• Reverse Oblique Crunches - 10kgs x 16

• Russian Twist - 6kgs x 16

• Rope Oblique Crunch - 25kgs x 16

• Ab Crunch Machine - 59kgs x 16

Once target reps are achieved on every exercise weight will be increased
 
Tuesday 19 March 2024

Calories, macros and activity

All day fasting (transition from nights to days off)


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
 
Tuesday 19 March 2024

Potential quality of sleep influencing factors

• Step Count - 9,839

Negative effects

• Workout near bedtime (increases sleeping RHR)

Positive effects

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

• All day fast (last meal was 18/03 @ 17:45hrs)
• Last meal / food intake 30+ hours before bedtime

• No Alcohol
• No Caffeine

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
• Grounding Bed Sheet
 
Wednesday 20 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 8:55 (00:45-5:30 & 09:30-13:40)
Total Sleep - 7:12 / 7:43

Awake - 1:41 / 1:12
Deep Sleep - 1:17 / 1:07
Light Sleep - 5:00 / 4:53
REM - 0:57 / 1:33

Average HRV - 18ms / 32ms
 
Wednesday 20 March 2024

06:00hrs - Body Weight @ 174.2lbs (down 0.6lbs - 36.25 hours fasted)

7 day average 175.43lbs (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.

The final goal weight is 175.0lbs, once the 7 day average is consistently just below 175lbs (3 maybe 4 continuous days) the reverse diet starts

1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59 (met on 12 Mar)
2.0% - 174.03 (175.0 should be on 23 March)
 
Wednesday 20 March 2024

Calories, macros and activity

06:30hrs - OMAD / Carnivore / 15 minute window

• MyFitnessPal (kcals) - 1,992

• Protein (g) - 152
• Fat (g) - 151
• Carbs (g) - 5

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
 
Wednesday 20 March 2024

19:30hrs - 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


20:00hrs - Cold Water Immersion / Ice Bath

8 minutes @ 7.7°C

Target is 1 minute per °C of water temperature (rounded up)
 
Wednesday 20 March 2024

23:00hrs - 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) - 80kgs* x 20 (10+2+2+2+2+2)

• Seated Wide Grip Cable Row (rep range 6-10) - 72.5kgs x 23 (10+3+3+3+2+2)

• Unilateral High Pulley Row (rep range 6-10) - 85kgs* x 18 (8+2+2+2+2+2)

• Seated Narrow Grip Cable Row (rep range 6-10) - 68kgs x 21 (9+3+3+2+2+2)

• Chest Supported DB Row (rep range 6-10) - 22.5kgs (per hand) x 23 (8+3+3+3+3+3)

• Straight Arm Lat Pulldown (Machine 2 - rep range 6-10) - 68kgs x 18 (7+3+2+2+2+2)

• Rack Pulls (rep range 6-10) - 80kgs x 20 (10+2+2+2+2+2)

• BB Shrugs (rep range 6-10) - 80kgs x 27 (10+4+4+3+3+3)

• Hyperextensions (rep range 6-10) - 10kgs x 20 (10+2+2+2+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

• Hanging Oblique Knee Raise - 6kgs x 16

• Reverse Oblique Crunches - 10kgs x 16

• Russian Twist - 6kgs x 16

• Rope Oblique Crunch - 25kgs x 16

• Ab Crunch Machine - 59kgs x 16

Once target reps are achieved on every exercise weight will be increased
 
Wednesday 20 / Thursday 21 March 2024

Potential quality of sleep influencing factors

• Wednesdays Step Count - 2,758

Negative effects

• Workout near bedtime (increases sleeping RHR)
• 200mg Caffeine (Preworkout @ 22:30hrs)
• Very low step count
• Two additional naps

Positive effects

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

• 37 hour fast (18/03 @ 17:45 - 20/03 @ 06:45)
• OMAD / Carnivore - 15 minute eating window
• Last meal / food intake 18+ 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 (Thunderstorm)
• Grounding Bed Sheet
• Magnesium Chloride Spray on feet
 
Thursday 21 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 7:35 (01:15-04:40 & 13:08-17:18)
Total Sleep - 6:21 / 2:39

Awake - 1:14 / 1:26
Deep Sleep - 1:01 / 1:20
Light Sleep - 4:11 / 3:01
REM - 1:09 / 1:44

Average HRV - 18ms / 37ms
 
Thursday 21 March 2024

06:30hrs - Body Weight @ 174.2lbs (no change - 23.75 hours fasted)

7 day average 175.11lbs (down 0.32lbs) 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.

The final goal weight is 175.0lbs, once the 7 day average is consistently just below 175lbs (3 maybe 4 continuous days) the reverse diet starts

1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59 (met on 12 Mar)
2.0% - 174.03 (175.0 should be on 23 March)
 
Thursday 21 March 2024

Calories, macros and activity

06:30hrs - OMAD (Carnivore) / 15 minute window

• MyFitnessPal (kcals) - 1,904

• Protein (g) - 151
• Fat (g) - 144
• Carbs (g) - 1

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
 
Thursday 21 March 2024

20:45hrs - Wim Hof Method Basic Breathing

4 rounds of 40 quick breaths (2.5 seconds per completed breath)

1 - 40, last exhale 75s hold, deep inhale hold 15s
2 - 40, last exhale 90s hold, deep inhale hold 15s
3 - 40, last exhale 105s hold, deep inhale hold 15s
4 - 40, last exhale 120s hold, deep inhale hold 15s

Target for all rounds detailed above, once achieved comfortably then add 15 seconds to each round


21:15hrs - Cold Water Immersion / Ice Bath

7 minutes @ 6.8°C

Target is 1 minute per °C of water temperature (rounded up)
 
Thursday 21 March 2024

22:25hrs - 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 exercises

• Cable (Machine 1) Bayesian Curls (rep range 6-10) - 35kgs (17.5kgs per hand) x 20 (7+3+3+3+2+2)

• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-10) - 32.5kgs x 27 (9+4+4+4+3+3)

• Cable (Machine 1) Hammer Rope Curls (rep range 6-10) - 32.5kgs x 24 (10+4+4+3+3+3)

• Cable (Machine 1) Rope Tricep Extensions (rep range 6-10) - 27.5kgs x 21 (9+3+3+2+2+2)

• Cable (Machine 1) Curls (rep range 6-10) - 25kgs x 21 (7+4+3+3+2+2)

• Cable (Machine 1) Tricep Pushdowns (rep range 6-10) - 32.5kgs x 29 (10+5+4+4+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

Lateral & Posterior Delts

Minimal rest (transition time only) between exercises

• Cable (Machine 1) Low to High Crossovers (rep range 6-10) - 7.5kgs (per hand) x 28 (10+4+4+4+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) - 6kgs (per hand) x 26 (10+4+3+3+3+3)

• Cable (Machine 1) Face Pulls (rep range 6-10) - 25kgs x 22 (8+3+3+3+3+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

• Hanging Oblique Knee Raise - 6kgs x 16

• Reverse Oblique Crunches - 10kgs x 16

• Russian Twist - 6kgs x 16

• Rope Oblique Crunch - 25kgs x 16

• Ab Crunch Machine - 59kgs x 16

Once target reps are achieved on every exercise weight will be increased
 
Thursday 21 / Friday 22 March 2024

00:00hrs - Potential quality of sleep influencing factors

• Step Count - 4,689

Negative effects

• Workout near bedtime (increases sleeping RHR)

Positive effects

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

• 23.75 hour fast (20/03 @ 06:45 - 21/03 @ 06:30)
• Last meal / food intake 17+ hours before bedtime

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

• No Alcohol
• No Caffeine

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
• Grounding Bed Sheet
 
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