mickc1965 training log

Monday 01 April 2024

Potential quality of sleep influencing factors

• Step Count - 1,138

Negative effects

• No Workout
• Poor Diet

Positive effects

• Very High protein (1g+ per lb)

• No Alcohol
• No Caffeine

Sleep Aid Supplements

• None

Sleep Enhancing Actions

• None
 
Tuesday 02 April 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 11:00 (22:20 to 09:20)
Total Sleep - 8:36 / 9:11

Awake - 2:24 / 1:49
Deep Sleep - 0:45 / 2:10
Light Sleep - 5:58 / 4:32
REM - 1:53 / 2:29

Average HRV - 10ms / 30ms
 
Tuesday 02 April 2024

10:15hrs - Wim Hof Method Basic Breathing

4 rounds of 40 quick breaths (~3 seconds per completed breath)

Round 1 last exhale 1:00 hold, deep inhale hold 15s
Round 2 last exhale 1:30 hold, deep inhale hold 15s
Round 3 last exhale 2:00 hold, deep inhale hold 15s
Round 4 last exhale 2:20, deep inhale hold 15s

Target for breath holds are 60s, 90s, 120s & then a max hold (2:35 is best so far)

10:55hrs - Cold Water Immersion / Ice Bath

5 minutes & 0 seconds @ 5.0°C

Target is 1 minute per °C (or part thereof) of water temperature
 
Tuesday 02 April 2024

11:50hrs - Legs & Core

Training protocol will be 1 set per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) the target time for each rep will be ~5 seconds (4 seconds on the eccentric)

Legs

• Leg Extension (Machine 2 - rep range 6-10) - 100kgs x 10

• Seated Leg Curls (rep range 6-10) - 73kgs x 8

• Leg Extension (Machine 1 - rep range 6-10) - 84.3kgs x 8

• Prone Leg Curls (rep range 6-10) - 66.4kgs x 6

• Adductors (rep range 10-15) - 65kgs x 15

• Abductors (rep range 10-15) - 65kgs x 15

• Sissy Squat Machine (rep range 6-10) - 12.5kgs x 10

• BB RDL (rep range 6-10) - 60kgs x 8

• Plate Loaded Hack Squat (rep range 6-10) - 45kgs x 10

• Plate Loaded 45° Leg Press (rep range 6-10) - 60kgs x 15

• Standing Calf Raise (rep range 10-15) - 60kgs* x 11

•Standing Calf Raise - BW x 21

* denotes no allowance for any machine resistance

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

Core

• Alternating Knee Crunches x 14 reps (per side)
• Leg Raises x 14 reps
• Crunches - 14 reps
• Alternating Heel Tap x 14 reps (per side)
• Reverse Crunches x 14 reps
• Crunches (Knees Up) x 14 reps
 
Tuesday 02 April 2024

Body Weight @ 179.0lbs (up 4.2lbs)

7 day average 172.97lbs (up 1.14lbs)

The 7 day average goal weight was 175.0lbs which was met on the 22nd March, the reverse diet is now in full swing. Increases due to 2 days of chocolate binge
 
Tuesday 02 April 2024

Calories, macros and activity

16:00hrs - OMAD / Carnivore / 15 minute window

• MyFitnessPal (kcals) - 1,896

• Protein (g) - 176
• Fat (g) - 132
• Carbs (g) - 1

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

Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium

Dr Berg Electrolyte Powder - 1000mg Potassium (Citrate), 1000mg Citric Acid (Monohydrate), 120mg Tri-Magnesium Citrate, 75mg Calcium (Lactate Pentahydrate), 40mg Himalayan Salt, 99mg Stevia
 
Tuesday 02 April 2024

Potential quality of sleep influencing factors

• Step Count - 995

Negative effects

• Very low step count

Positive effects

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

• 21 hour fast (01/04 @ 19:00 - 02/04 @ 16:00)
• 15 minute eating window
• Last meal / food intake 6+ hours before bedtime

• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• Minimal carb (under 5g)

• No Alcohol
• No Caffeine

Sleep Aid Supplements

• Ashwagandha
• Magnesium / Magnesium Glycinate

Sleep Enhancing Actions

• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
• Grounding Bed Sheet
 
Wednesday 03 April 2024

07:30hrs - Sleep info based on Oura Ring / Whoop

Time in bed - 9:30 (22:00 to 07:30)
Total Sleep - 8:13 / 8:26

Awake - 1:17 / 1:04
Deep Sleep - 0:47 / 1:53
Light Sleep - 5:51 / 3:35
REM - 1:35 / 2:58

Average HRV - 15ms / 43ms
 
Wednesday 03 April 2024

08:35hrs - Wim Hof Method Basic Breathing

4 rounds of 40 quick breaths (~3 seconds per completed breath)

Round 1 last exhale 1:30 hold, deep inhale hold 15s
Round 2 last exhale 1:30 hold, deep inhale hold 15s
Round 3 last exhale 2:00 hold, deep inhale hold 15s
Round 4 last exhale 2:40 hold, deep inhale hold 15s

Target for breath holds are 60s, 90s, 120s & then a max hold (2:35 was previous best)

09:03hrs - Cold Water Immersion / Ice Bath

5 minutes & 0 seconds @ 5°C

Target is 1 minute per °C (or part thereof) of water temperature
 
Wednesday 03 April 2024

09:15hrs - Body Weight @ 179.4lbs (up 0.4lbs - 19 hours fasted)

7 day average 174.57lbs (up 1.03lbs)

The 7 day average goal weight was 175.0lbs which was met on the 22nd March, the reverse diet is now in full swing
 
Wednesday 03 April 2024

10:10hrs - Chest, Triceps, Delts & Core

Training protocol will be 1 set per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) the target time for each rep will be ~5 seconds (4 seconds on the eccentric)

Chest

• Incline Press (32°) on Smith Machine (rep range 4-8) - 65kgs* x 6

• Smith Machine Flat Press (rep range 4-8) - 65kgs* x 5

• Dips (rep range AMRAP) - 83kgs (Bodyweight in gym clothes) x 12

• Cable (Machine 1) L2H Flies with cuffs (rep range 6-12) - 15kgs (per arm) x 12

• Cable (Machine 1) Flies with cuffs (rep range 6-12) - 15kgs (per arm) x 12

• Cable (Machine 1) H2L Flies with cuffs (rep range 6-12) - 15kgs (per arm) x 12

Triceps

• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-12) - 35kgs x 11

• Cable (Machine 1) Rope Tricep Extensions (rep range 6-12) - 30kgs x 9

• Cable (Machine 1) Tricep Pushdowns (rep range 6-12) - 37.5kgs x 10

Delts

• Cable (Machine 1) High Crossovers (rep range 6-12) - 10kgs (per hand) x 10

• Cable (Machine 1) Low to High Crossovers (rep range 6-12) - 10kgs (per hand) x 8

• Cable (Machine 1) Face Pulls (rep range 6-12) - 25kgs x 12

• Lateral Raise Machine (rep range 6-12) - 40kgs x 12

* denotes no allowance for any machine resistance

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

Core

• Alternating Knee Crunches x 14 reps
• Leg Raises x 14 reps
• Crunches - 14 reps
• Alternating Heel Tap x 14 reps
• Reverse Crunches x 14 reps
• Crunches (Knees Up) x 14 reps
 
Wednesday 03 April 2024

Calories, macros and activity

11:30hrs - OMAD / Carnivore / 15 minute window

• MyFitnessPal (kcals) - 2,019

• Protein (g) - 191
• Fat (g) - 139
• Carbs (g) - 1

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

Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium

Dr Berg Electrolyte Powder - 1000mg Potassium (Citrate), 1000mg Citric Acid (Monohydrate), 120mg Tri-Magnesium Citrate, 75mg Calcium (Lactate Pentahydrate), 40mg Himalayan Salt, 99mg Stevia
 
Wednesday 03 April 2024

Potential quality of sleep influencing factors

• Step Count - 2,425

Negative effects

• Low step count
• 300-350mg Caffeine

Positive effects

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

• 19.25 hour fast (02/04 @ 16:15 - 03/04 @ 11:30)
• 15 minute eating window
• Last meal / food intake 10+ hours before bedtime

• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• Minimal carb (under 5g)

• No Alcohol

Sleep Aid Supplements

• Ashwagandha
• Magnesium / Magnesium Glycinate

Sleep Enhancing Actions

• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
• Grounding Bed Sheet
 
Thursday 04 April 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 4:44 (21:40 to 02:24)
Total Sleep - 4:19 / 4:24

Awake - 0:25 / 0:20
Deep Sleep - 0:39 / 0:30
Light Sleep - 2:48 / 2:26
REM - 0:52 / 1:28

Average HRV - 17ms / 49ms
 
Thursday 04 April 2024

03:08hrs - Wim Hof Method Basic Breathing

4 rounds of 40 quick breaths (~3 seconds per completed breath)

Round 1 last exhale 1:00 hold, deep inhale hold 15s
Round 2 last exhale 1:30 hold, deep inhale hold 15s
Round 3 last exhale 2:00 hold, deep inhale hold 15s
Round 4 last exhale 2:20 hold, deep inhale hold 15s

Target for breath holds are 60s, 90s, 120s & then a max hold (2:40 is best so far)


03:45hrs - Cold Water Immersion / Ice Bath

5 minutes & 0 seconds @ 5°C

Target is 1 minute per °C (or part thereof) of water temperature
 
Thursday 04 April 2024

04:30hrs - Back, Biceps & Core

Training protocol will be 1 set per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) the target time for each rep will be ~5 seconds (4 seconds on the eccentric)

Back

• Unilateral Chest Supported Rows (rep range 4-8) - 100kgs* x 7

• Seated Wide Grip Cable Row (rep range 4-8) - 90.5kgs x 7

• Unilateral High Pulley Row (rep range 4-8) - 100kgs* x 6

• Seated Narrow Grip Cable Row (rep range 4-8) - 81.5 kgs x 8

• Chest Supported DB Row (rep range 4-8) - 30kgs (per hand) x 8

• Straight Arm Lat Pulldown (Machine 2 - rep range 4-8) - 77kgs x 8

• Rack Pulls (rep range 4-8) - 110kgs x 8

• BB Shrugs (rep range 4-8) - 130kgs x 8

• Hyperextensions (rep range 10-15) - 15kgs x 12

Biceps

• Cable (Machine 1) Bayesian Curls (rep range 6-12) - 35kgs (17.5kgs per hand) x 12

• Cable (Machine 1) Hammer Rope Curls (rep range 6-12) - 35kgs x 10

• Cable (Machine 1) Curls (rep range 6-12) - 25kgs x 12

* denotes no allowance for any machine resistance

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

Core (no rest between exercises)

• Alternating Knee Crunches - 10 reps
• Leg Raises - 10 reps
• Crunches - 10 reps
• Alternating Heel Tap - 10 reps
• Reverse Crunches - 10 reps
• Crunches (Knees Up) - 10 reps

Repeat x 1
 
Thursday 04 April 2024

07:30hrs - Body Weight @ 181.4lbs (up 2.0lbs - 20 hours fasted)

7 day average 176.03lbs (up 1.46lbs)

Weight gain seems to be a bit excessive given calories are supposedly below maintenance
 
Thursday 04 April 2024

Calories, macros and activity

08:00hrs - OMAD / Carnivore / 15 minute window

• MyFitnessPal (kcals) - 2,110

• Protein (g) - 180
• Fat (g) - 154
• 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

Dr Berg Electrolyte Powder - 1000mg Potassium (Citrate), 1000mg Citric Acid (Monohydrate), 120mg Tri-Magnesium Citrate, 75mg Calcium (Lactate Pentahydrate), 40mg Himalayan Salt, 99mg Stevia
 
Thursday 04 April 2024

Potential quality of sleep influencing factors

• Step Count - 3,500

Negative effects

• 200-250mg Caffeine

Positive effects

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

• 20.25 hour fast (03/04 @ 11:45 - 04/04 @ 08:00)
• 15 minute eating window
• Last meal / food intake 11+ hours before bedtime

• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• Minimal carb (under 5g)

• No Alcohol

Sleep Aid Supplements

• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit

Sleep Enhancing Actions

• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
• Grounding Bed Sheet
 
Friday 05 April 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 5:20 (22:00 to 03:20)
Time in bed - 1:50 (07:30 to 09:20)
Total time in bed - 7:10
Total Sleep - 6:31 / 6:19

Awake - 0:39 / 0:51
Deep Sleep - 1:03 / 0:58
Light Sleep - 4:14 / 4:08
REM - 1:14 / 1:13

Average HRV - 22ms / 54ms
 
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