mickc1965 training log

Friday 05 April 2024

04:30hrs - 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) - 105kgs x 10

• Seated Leg Curls (rep range 6-10) - 73kgs x 9

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

• Prone Leg Curls (rep range 6-10) - 66.4kgs x 7

• Adductors (rep range 10-15) - 70kgs x 15

• Abductors (rep range 10-15) - 70kgs x 15

• Goblet Squat (rep range 4-8) - 17.5kgs x 8

• BB RDL (rep range 4-8) - 70kgs x 8

• Plate Loaded Hack Squat (rep range 4-8) - 65kgs x 8

• Plate Loaded 45° Leg Press (rep range 4-8) - 65kgs x 8

• Standing Calf Raise (rep range 10-15) - 60kgs* x 12

•Standing Calf Raise - BW x 23

* denotes no allowance for any machine resistance

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


Core - 2 sets of 10 reps with no rest between exercises

• Alternating Knee Crunches
• Leg Raises
• Crunches
• Alternating Heel Tap
• Reverse Crunches
• Crunches (Knees Up)
 
Friday 05 April 2024

06:30hrs - Body Weight @ 180.0lbs (down 1.4lbs / no change - 22.75 hours fasted)

7 day average 177.17lbs (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
 
Friday 05 April 2024

Calories, macros and activity

06:39hrs - OMAD / Carnivore / 15 minute window

13:30hrs - Binged on chocolate/ sweets again ffs

• MyFitnessPal (kcals) - not counting due to binge

• Protein (g) -
• Fat (g) -
• Carbs (g) -

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
 
Friday 05 April 2024

19:45hrs - Wim Hof Method Basic Breathing

4 rounds x 2 minutes of hyperventilating type breaths followed by

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 2:00 hold, deep inhale hold 15s

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

20:15hrs - Cold Water Immersion / Ice Bath

3 minutes @ 4.9°C - stopped due to foot cramps

Target is 1 minute per °C (or part thereof) of water temperature
 
Friday 05 April 2024

Potential quality of sleep influencing factors

• Step Count - 4,317

Negative effects

• Poor Diet
• 200-250mg Caffeine

Positive effects

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

• 22.25 hour fast (04/04 @ 08:15 - 05/04 @ 06:30)
• Last meal / food intake 7+ hours before bedtime

• 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
 
Saturday 06 April 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 5:30 (21:30 to 03:00)
Total Sleep - 5:02 / 5:10

Awake - 0:28 / 0:20
Deep Sleep - 0:43 / 1:00
Light Sleep - 3:12 / 2:53
REM - 1:07 / 1:17

Average HRV - 12ms / 31ms
 
Saturday 06 April 2024

04:20hrs - Wim Hof Method Basic Breathing

4 rounds x 2 minutes of hyperventilating type breaths followed by

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 2:30 hold, deep inhale hold 15s

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

05:00hrs - Cold Water Immersion / Ice Bath

4 minutes & 54 seconds @ 4.9°C

Target is 1 minute per °C (or part thereof) of water temperature
 
Saturday 06 April 2024

05:30hrs - Body Weight @ 181.8lbs (up 1.8lbs)

7 day average 178.54lbs (up 1.37lbs)

The 7 day average goal weight was 175.0lbs which was met on the 22nd March, the reverse diet is now in full swing
 
Saturday 06 April 2024

Calories, macros and activity

Another shit diet day plus a few beers at night at a surprise 60th / retirement party for a work colleague

• MyFitnessPal (kcals) -

• Protein (g) -
• Fat (g) -
• Carbs (g) -

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
 
Saturday 06 / Sunday 07 April 2024

00:50hrs - Potential quality of sleep influencing factors

• Step Count - 5,807

Negative effects

• Poor Diet
• Alcohol - 4 drinks
• 300-350mg Caffeine

Positive effects

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

Sleep Aid Supplements

• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit

Sleep Enhancing Actions

• Wim Hof Method Basic Breathing
• Cold Water Immersion
 
Last edited:
Sunday 07 April 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 7:37 (00:53 to 08:30)
Total Sleep - 6:47 / 6:39

Awake - 0:50 / 0:58
Deep Sleep - 0:57 / 1:31
Light Sleep - 4:32 / 2:52
REM - 1:18 / 2:16

Average HRV - 11ms / 18ms
 
Sunday 07 April 2024

08:30hrs - Body Weight @ 188.0lbs (up 6.2lbs)

7 day average 180.63lbs (up 2.09lbs)

Weight gain is ridiculous, need to get control of the diet again
 
Sunday 07 April 2024

Calories, macros and activity

16:45hrs - OMAD / Carnivore / 15 minute window

• MyFitnessPal (kcals) - 2,664

• Protein (g) - 195
• Fat (g) - 208
• Carbs (g) - 3

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
 
Sunday 07 April 2024

20:35hrs - Wim Hof Method Basic Breathing

4 rounds x 2 minutes of hyperventilating type breaths followed by

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 2:45 hold, deep inhale hold 15s

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

21:20hrs - Cold Water Immersion / Ice Bath

5 minutes @ 4.7°C

Target is 5 minutes, currently reducing temperature by 0.1°C per day with an eventual target of 3°C
 
Sunday 07 April 2024

22:30hrs - 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 7

• Smith Machine Flat Press (rep range 4-8) - 65kgs* x 7

• Dips (rep range AMRAP) - 87kgs (Bodyweight in gym clothes) x 14

• Cable (Machine 2) L2H Flies with cuffs (rep range 6-12) - 18.1kgs (per arm) x 12

• Cable (Machine 2) Flies with cuffs (rep range 6-12) - 18.1kgs (per arm) x 12

• Cable (Machine 2) H2L Flies with cuffs (rep range 6-12) - 18.1kgs (per arm) x 12

Triceps

• Cable (Machine 2) OH Rope Tricep Extensions (rep range 6-12) - 31.7kgs x 12

• Cable (Machine 2) Rope Tricep Extensions (rep range 6-12) - 31.7kgs x 12

• Cable (Machine 2) Tricep Pushdowns (rep range 6-12) - 36.2kgs x 12

* denotes no allowance for any machine resistance

Delts

• Cable (Machine 2) High Crossovers (rep range 6-12) - 9kgs (per hand) x 12

• Cable (Machine 2) Low to High Crossovers (rep range 6-12) - 9kgs (per hand) x 13

• Cable (Machine 2) Face Pulls (rep range 6-12) - 31.7kgs x 12

• Lateral Raise Machine (rep range 6-12) - 45kgs x 10

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

Core (no rest between exercises)

• Alternating Knee Crunches - 5kgs x 10 reps
• Leg Raises - 5kgs x 10 reps
• Crunches - 5kgs x 10 reps
• Alternating Heel Tap - 5kgs x 10 reps
• Reverse Crunches - 5kgs x 10 reps
• Crunches (Knees Up) - 5kgs x 10 reps

Repeat x 1
 
Sunday 07 / Monday 08 April 2024

00:30hrs - Potential quality of sleep influencing factors

• Step Count - 2,772

Negative effects

• Workout near bedtime (increases sleeping RHR)
• 400-450mg Caffeine
• Low step count / NEAT day

Positive effects

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

• 22.75 hour fast (06/04 @ 18:00 - 07/04 @ 16:45)
• 15 minute eating window
• Last meal / food intake 7+ 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
 
Monday 08 April 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 6:40 (00:30 to 07:10)
Total Sleep - 6:05 / 6:18

Awake - 0:35 / 0:22
Deep Sleep - 1:09 / 1:13
Light Sleep - 3:41 / 3:32
REM - 1:15 / 1:33

Average HRV - 16ms / 74ms
 
Monday 08 April 2024

09:33hrs - Wim Hof Method Basic Breathing

4 rounds x 2 minutes of hyperventilating type breaths followed by

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 2:50 hold, deep inhale hold 15s

Target for breath holds are 60s, 90s, 120s & then a max hold (previous longest breath hold was 2:45)

10:03hrs - Cold Water Immersion / Ice Bath

5 minutes @ 4.6°C

Target is 5 minutes, currently reducing temperature by 0.1°C per day with an eventual target of 3°C
 
Monday 08 April 2024

10:30hrs - Body Weight @ 184.4lbs (down 3.6lbs)

7 day average 182.00lbs (up 1.37lbs)

Managed to abstain from carbs yesterday despite significant cravings for chocolate, decided the way forward on the carnivore diet is too ensure I have additional foods available and to eat that when hungry
 
Monday 08 April 2024

11:40hrs - 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 8

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

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

• Seated Narrow Grip Cable Row (rep range 4-8) - 86 kgs x 8

• Chest Supported DB Row (rep range 4-8) - 32.5kgs (per hand) x 8

• Straight Arm Lat Pulldown (Machine 2 - rep range 4-8) - 81.5kgs x 8

• Rack Pulls (rep range 4-8) - 120kgs x 8

• BB Shrugs (rep range 4-8) - 140kgs x 8

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

* denotes no allowance for any machine resistance

Biceps

• Cable (Machine 1) Bayesian Curls (rep range 6-12) - 40kgs (20kgs per hand) x 9

• Cable (Machine 1) Hammer Rope Curls (rep range 6-12) - 35kgs x 11

• Cable (Machine 1) Curls (rep range 6-12) - 27.5kgs x 10

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

Core (no rest between exercises)

• Alternating Knee Crunches - 5kgs x 10 reps
• Leg Raises - 5kgs x 10 reps
• Crunches - 5kgs x 10 reps
• Alternating Heel Tap - 5kgs x 10 reps
• Reverse Crunches - 5kgs x 10 reps
• Crunches (Knees Up) - 5kgs x 10 reps

Repeat x 1
 
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