mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Friday 12 April 2024
10:35hrs - Back, Biceps & Obliques
Training protocol will be 2 or 3 sets per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises, target time for each rep will be ~5 seconds (4 seconds on the eccentric)
Back
• Unilateral Chest Supported Rows (rep range 4-8) - 110kgs* x 6, 5, 5
• Unilateral High Pulley Row (rep range 4-8) - 110kgs* x 6, 5, 4
• Seated Wide Grip Cable Row (rep range 4-8) - 95.1kgs x 7, 5, 5
• Rack Pulls (rep range 4-8) - 130kgs x 6, 4, 4
Biceps
• Cable (Machine 1) Bayesian Curls (rep range 6-12) - 40kgs (20kgs per hand) x 12, 10
• Cable (Machine 1) Hammer Rope Curls (rep range 6-12) - 25kgs x 12, 10
• Cable (Machine 1) Curls (rep range 6-12) - 27.5kgs x 9, 8
* denotes no allowance for any machine resistance
Progression protocol will be once the maximum target reps are achieved the load will be increased
Obliques
Focus is on obliques, target is 3 x 10 reps per exercise with 60 seconds rest between sets
• Cable (Machine 1) Woodchopper - 10kgs x 10, 10, 10
Once target reps are achieved on every exercise weight will be increased
10:35hrs - Back, Biceps & Obliques
Training protocol will be 2 or 3 sets per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises, target time for each rep will be ~5 seconds (4 seconds on the eccentric)
Back
• Unilateral Chest Supported Rows (rep range 4-8) - 110kgs* x 6, 5, 5
• Unilateral High Pulley Row (rep range 4-8) - 110kgs* x 6, 5, 4
• Seated Wide Grip Cable Row (rep range 4-8) - 95.1kgs x 7, 5, 5
• Rack Pulls (rep range 4-8) - 130kgs x 6, 4, 4
Biceps
• Cable (Machine 1) Bayesian Curls (rep range 6-12) - 40kgs (20kgs per hand) x 12, 10
• Cable (Machine 1) Hammer Rope Curls (rep range 6-12) - 25kgs x 12, 10
• Cable (Machine 1) Curls (rep range 6-12) - 27.5kgs x 9, 8
* denotes no allowance for any machine resistance
Progression protocol will be once the maximum target reps are achieved the load will be increased
Obliques
Focus is on obliques, target is 3 x 10 reps per exercise with 60 seconds rest between sets
• Cable (Machine 1) Woodchopper - 10kgs x 10, 10, 10
Once target reps are achieved on every exercise weight will be increased
Last edited:
mickc1965
Well-Known Member
Friday 12 April 2024
Calories, macros and activity
Feeding Window - 15:00hrs
PSMF
OMAD
Carnivore
• MyFitnessPal (kcals) - 1,202
• Protein (g) - 157
• Fat (g) - 62
• Carbs (g) - 4
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
Calories, macros and activity
Feeding Window - 15:00hrs
PSMF
OMAD
Carnivore
• MyFitnessPal (kcals) - 1,202
• Protein (g) - 157
• Fat (g) - 62
• Carbs (g) - 4
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
mickc1965
Well-Known Member
Friday 12 April 2024
21:30hrs - Potential quality of sleep influencing factors
• Step Count - 3,081
Negative effects
• 400-450mg Caffeine
Positive effects
• AM Workout
• 24hr fast (11/04 @ 15:00hrs - 12/04 @ 15:00hrs)
• 15 minute eating window
• Last meal / food intake 6+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Low fat (up to 70g)
• Minimal carb (under 5g)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• White Noise / Fan on full blast
• Grounding Bed Sheet
21:30hrs - Potential quality of sleep influencing factors
• Step Count - 3,081
Negative effects
• 400-450mg Caffeine
Positive effects
• AM Workout
• 24hr fast (11/04 @ 15:00hrs - 12/04 @ 15:00hrs)
• 15 minute eating window
• Last meal / food intake 6+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Low fat (up to 70g)
• Minimal carb (under 5g)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• White Noise / Fan on full blast
• Grounding Bed Sheet
mickc1965
Well-Known Member
Saturday 13 April 2024
Sleep info based on Oura Ring / Whoop
Time in bed - 3:10 (21:50 to 01:00)
Time in bed - 1:30 (04:00 to 05:30)
Total time in bed - 4:40
Total Sleep - 4:13 / 4:23
Awake - 0:27 / 0:17
Deep Sleep - 1:07 / 0:30
Light Sleep - 2:05 / 2:33
REM - 1:01 / 1:20
Average HRV - 22ms / 26ms
Sleep info based on Oura Ring / Whoop
Time in bed - 3:10 (21:50 to 01:00)
Time in bed - 1:30 (04:00 to 05:30)
Total time in bed - 4:40
Total Sleep - 4:13 / 4:23
Awake - 0:27 / 0:17
Deep Sleep - 1:07 / 0:30
Light Sleep - 2:05 / 2:33
REM - 1:01 / 1:20
Average HRV - 22ms / 26ms
mickc1965
Well-Known Member
Saturday 13 April 2024
02:38hrs - Legs & Upper Abs
Training protocol will be 2 or 3 sets per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises, target time for each rep will be ~5 seconds (4 seconds on the eccentric)
Legs
• Single Leg Extensions (Machine 2 - rep range 6-10) - 55kgs (L/R) x 8/8, 7/7, 7/7
• Seated Single Leg Curls (rep range 6-10) - 38kgs (L/R) x 9/9, 8/8, 6/6
• Adductors (rep range 10-15) - 75kgs (L/R) x 15/15, 15/15, 12/12
• Abductors (rep range 10-15) - 75kgs (L/R) x 15/15, 15/15, 12/12
• Plate Loaded Hack Squat (rep range 4-8) - 105kgs x 10, 8, 7
• Plate Loaded 45° Leg Press (rep range 4-8) - 105kgs x 8, 8, 8
• Standing Calf Raise (rep range 10-15) - 60kgs* x 15, 14, 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
Focus is on upper abs, target is 3 x 6-10 reps per exercise with 30 seconds rest between sets
• Ab Crunch Machine - 81kgs x 10, 8, 8
• Rope Crunch - 40kgs x 10, 10, 8
Once target reps are achieved on 1st set the weight will be increased
02:38hrs - Legs & Upper Abs
Training protocol will be 2 or 3 sets per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises, target time for each rep will be ~5 seconds (4 seconds on the eccentric)
Legs
• Single Leg Extensions (Machine 2 - rep range 6-10) - 55kgs (L/R) x 8/8, 7/7, 7/7
• Seated Single Leg Curls (rep range 6-10) - 38kgs (L/R) x 9/9, 8/8, 6/6
• Adductors (rep range 10-15) - 75kgs (L/R) x 15/15, 15/15, 12/12
• Abductors (rep range 10-15) - 75kgs (L/R) x 15/15, 15/15, 12/12
• Plate Loaded Hack Squat (rep range 4-8) - 105kgs x 10, 8, 7
• Plate Loaded 45° Leg Press (rep range 4-8) - 105kgs x 8, 8, 8
• Standing Calf Raise (rep range 10-15) - 60kgs* x 15, 14, 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
Focus is on upper abs, target is 3 x 6-10 reps per exercise with 30 seconds rest between sets
• Ab Crunch Machine - 81kgs x 10, 8, 8
• Rope Crunch - 40kgs x 10, 10, 8
Once target reps are achieved on 1st set the weight will be increased
mickc1965
Well-Known Member
Saturday 13 April 2024
Calories, macros and activity
Feeding Window - 09:15 to 15:00hrs
2MAD
Carnivore
• MyFitnessPal (kcals) - 2,309
• Protein (g) - 223
• Fat (g) - 153
• Carbs (g) - 10
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
Calories, macros and activity
Feeding Window - 09:15 to 15:00hrs
2MAD
Carnivore
• MyFitnessPal (kcals) - 2,309
• Protein (g) - 223
• Fat (g) - 153
• Carbs (g) - 10
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
mickc1965
Well-Known Member
Saturday 13 April 2024
Potential quality of sleep influencing factors
• Step Count - 5,729
Negative effects
• 500-550mg Caffeine
Positive effects
• Early AM Workout
• 18hr fast (12/04 @ 15:15hrs - 13/04 @ 09:15)
• 2MAD (09:15 & 15:00)
• Last meal / food intake 5+ hours before bedtime
• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• Minimal carb (under 20g)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• White Noise / Fan on full blast
• Grounding Bed Sheet
Potential quality of sleep influencing factors
• Step Count - 5,729
Negative effects
• 500-550mg Caffeine
Positive effects
• Early AM Workout
• 18hr fast (12/04 @ 15:15hrs - 13/04 @ 09:15)
• 2MAD (09:15 & 15:00)
• Last meal / food intake 5+ hours before bedtime
• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• Minimal carb (under 20g)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• White Noise / Fan on full blast
• Grounding Bed Sheet
mickc1965
Well-Known Member
Sunday 14 April 2024
1st Sleep info based on Oura Ring / Whoop
Time in bed - 4:42 (20:32 to 01:14)
Total Sleep - 4:24 / 4:11
Awake - 0:18 / 0:31
Deep Sleep - 1:07 / 1:08
Light Sleep - 2:12 / 1:30
REM - 1:05 / 1:33
2nd Sleep info based on Oura Ring / Whoop
Time in bed - 2:24 (07:15 to 09:39)
Total Sleep - 2:12 / 2:19
Awake - 0:12 / 0:05
Deep Sleep - 0:14 / 0:11
Light Sleep - 1:26 / 1:53
REM - 0:32 / 0:15
3rd Sleep info based on Oura Ring / Whoop
Time in bed - 1:15 (13:45 to 15:00)
Total Sleep - 1:00 / 1:09
Awake - 0:15 / 0:06
Deep Sleep - 0:12 / 0:15
Light Sleep - 0:45 / 9:40
REM - 0:03 / 0:14
Total Time in bed - 8:19
Total Sleep - 7:35 / 7:39
Awake - 0:44 / 0:40
Deep Sleep - 1:33 / 1:34
Light Sleep - 4:23 / 4:03
REM - 1:40 / 2:02
Average HRV - 18ms / 36ms
1st Sleep info based on Oura Ring / Whoop
Time in bed - 4:42 (20:32 to 01:14)
Total Sleep - 4:24 / 4:11
Awake - 0:18 / 0:31
Deep Sleep - 1:07 / 1:08
Light Sleep - 2:12 / 1:30
REM - 1:05 / 1:33
2nd Sleep info based on Oura Ring / Whoop
Time in bed - 2:24 (07:15 to 09:39)
Total Sleep - 2:12 / 2:19
Awake - 0:12 / 0:05
Deep Sleep - 0:14 / 0:11
Light Sleep - 1:26 / 1:53
REM - 0:32 / 0:15
3rd Sleep info based on Oura Ring / Whoop
Time in bed - 1:15 (13:45 to 15:00)
Total Sleep - 1:00 / 1:09
Awake - 0:15 / 0:06
Deep Sleep - 0:12 / 0:15
Light Sleep - 0:45 / 9:40
REM - 0:03 / 0:14
Total Time in bed - 8:19
Total Sleep - 7:35 / 7:39
Awake - 0:44 / 0:40
Deep Sleep - 1:33 / 1:34
Light Sleep - 4:23 / 4:03
REM - 1:40 / 2:02
Average HRV - 18ms / 36ms
Last edited:
mickc1965
Well-Known Member
Sunday 14 April 2024
02:45hrs - Chest, Triceps, Delts & Lower Abs
Training protocol will be 2 or 3 sets per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises, 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) - 70kgs* x 6, 4
• Smith Machine Flat Press (rep range 4-8) - 70kgs* x 6, 5
• Dips (rep range AMRAP) - 82.8kgs (Bodyweight in gym clothes) x 16, 13
• Cable (Machine 1) Ladder Flies (5 positions 6, 9, 12, 15 & 18) with cuffs (rep range 6-12) - 15kgs (per arm) x 8, 8, 8, 8, 8
Ladder flies performing with no rest between sets
Triceps
• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-12) - 37.5kgs x 10, 9
• Cable (Machine 1) Rope Tricep Extensions (rep range 6-12) - 30kgs x 11, 8
• Cable (Machine 1) Tricep Pushdowns (rep range 6-12) - 37.5kgs x 12, 10
Delts
• Cable (Machine 1) Face Pulls (rep range 6-12) - 30kgs x 12, 11, 10
• Lateral Raise Machine (rep range 6-12) - 45kgs x 12, 11, 10
* denotes no allowance for any machine resistance
Progression protocol will be once the maximum target reps are achieved the load will be increased
Core
Focus is on lower abs, target is 3 x 6-10 reps per exercise with 30 seconds rest between sets
• Leg Raises - 7.5kgs x 8, 8, 8
• Reverse Crunches - 17.5kgs x 10, 8, 6
• Hanging Knee Raise - 5kgs x 10, 8, 6
Once target reps are achieved on 1st set the weight will be increased
02:45hrs - Chest, Triceps, Delts & Lower Abs
Training protocol will be 2 or 3 sets per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises, 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) - 70kgs* x 6, 4
• Smith Machine Flat Press (rep range 4-8) - 70kgs* x 6, 5
• Dips (rep range AMRAP) - 82.8kgs (Bodyweight in gym clothes) x 16, 13
• Cable (Machine 1) Ladder Flies (5 positions 6, 9, 12, 15 & 18) with cuffs (rep range 6-12) - 15kgs (per arm) x 8, 8, 8, 8, 8
Ladder flies performing with no rest between sets
Triceps
• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-12) - 37.5kgs x 10, 9
• Cable (Machine 1) Rope Tricep Extensions (rep range 6-12) - 30kgs x 11, 8
• Cable (Machine 1) Tricep Pushdowns (rep range 6-12) - 37.5kgs x 12, 10
Delts
• Cable (Machine 1) Face Pulls (rep range 6-12) - 30kgs x 12, 11, 10
• Lateral Raise Machine (rep range 6-12) - 45kgs x 12, 11, 10
* denotes no allowance for any machine resistance
Progression protocol will be once the maximum target reps are achieved the load will be increased
Core
Focus is on lower abs, target is 3 x 6-10 reps per exercise with 30 seconds rest between sets
• Leg Raises - 7.5kgs x 8, 8, 8
• Reverse Crunches - 17.5kgs x 10, 8, 6
• Hanging Knee Raise - 5kgs x 10, 8, 6
Once target reps are achieved on 1st set the weight will be increased
mickc1965
Well-Known Member
Sunday 14 April 2024
Calories, macros and activity
OMAD
Carnivore
Meal 1 - 11:08 to 11:30
• MyFitnessPal (kcals) - 2,287
• Protein (g) - 204
• Fat (g) - 159
• Carbs (g) - 10
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
Calories, macros and activity
OMAD
Carnivore
Meal 1 - 11:08 to 11:30
• MyFitnessPal (kcals) - 2,287
• Protein (g) - 204
• Fat (g) - 159
• Carbs (g) - 10
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
mickc1965
Well-Known Member
Sunday 14 April 2024
Potential quality of sleep influencing factors
• Step Count - 3,382
Negative effects
• 650-700mg Caffeine
Positive effects
• Early AM Workout
• 20+ hour fast (13/04 @ 15:00 - 14/04 @ 11:08)
• 22 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 20g)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• White Noise
• Grounding Bed Sheet
Potential quality of sleep influencing factors
• Step Count - 3,382
Negative effects
• 650-700mg Caffeine
Positive effects
• Early AM Workout
• 20+ hour fast (13/04 @ 15:00 - 14/04 @ 11:08)
• 22 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 20g)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• White Noise
• Grounding Bed Sheet
mickc1965
Well-Known Member
Monday 15 April 2024
Calories, macros and activity
Feeding Window - 09:00 - 09:15
OMAD
Carnivore
• MyFitnessPal (kcals) - 2,305
• Protein (g) - 209
• Fat (g) - 161
• 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
Dr Berg Electrolyte Powder - 1000mg Potassium (Citrate), 1000mg Citric Acid (Monohydrate), 120mg Tri-Magnesium Citrate, 75mg Calcium (Lactate Pentahydrate), 40mg Himalayan Salt, 99mg Stevia
Calories, macros and activity
Feeding Window - 09:00 - 09:15
OMAD
Carnivore
• MyFitnessPal (kcals) - 2,305
• Protein (g) - 209
• Fat (g) - 161
• 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
Dr Berg Electrolyte Powder - 1000mg Potassium (Citrate), 1000mg Citric Acid (Monohydrate), 120mg Tri-Magnesium Citrate, 75mg Calcium (Lactate Pentahydrate), 40mg Himalayan Salt, 99mg Stevia
mickc1965
Well-Known Member
Monday 15 April 2024
Potential quality of sleep influencing factors
• Step Count - 7,962
Negative effects
• 600-650mg Caffeine
Positive effects
• Planned Rest Day
• 22.5hr fast (14/04 @ 11:30hrs - 15/04 @ 09:00hrs
• 15 minute eating window
• Last meal / food intake 12+ hours before bedtime
• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• Minimal carb (under 20g)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinat
Sleep Enhancing Actions
• White Noise / Fan on full blast
• Grounding Bed Sheet
Potential quality of sleep influencing factors
• Step Count - 7,962
Negative effects
• 600-650mg Caffeine
Positive effects
• Planned Rest Day
• 22.5hr fast (14/04 @ 11:30hrs - 15/04 @ 09:00hrs
• 15 minute eating window
• Last meal / food intake 12+ hours before bedtime
• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• Minimal carb (under 20g)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinat
Sleep Enhancing Actions
• White Noise / Fan on full blast
• Grounding Bed Sheet
mickc1965
Well-Known Member
Tuesday 16 April 2024
Sleep - Oura Ring / Whoop
Time in bed - 6:00 (21:00 to 03:00)
Total Sleep - 5:23 / 5:09
Awake - 0:37 / 0:51
Deep Sleep - 0:48 / 1:23
Light Sleep - 3:02 / 2:28
REM - 1:33 / 1:18
Post workout nap - Oura Ring / Whoop
Time in bed - 1:35 (07:15 to 08:50)
Total Sleep - 1:27 / 1:25
Awake - 0:08 / 0:10
Deep Sleep - 0:08 / 0:09
Light Sleep - 1:12 / 1:16
REM - 0:07 / 0:00
Total Time in bed - 7:35
Total Sleep - 6:50 / 6:34
Awake - 0:45 / 1:01
Deep Sleep - 0:56 / 1:32
Light Sleep - 4:14 / 3:44
REM - 1:40 / 1:18
Average HRV - 17ms / 21ms
Sleep - Oura Ring / Whoop
Time in bed - 6:00 (21:00 to 03:00)
Total Sleep - 5:23 / 5:09
Awake - 0:37 / 0:51
Deep Sleep - 0:48 / 1:23
Light Sleep - 3:02 / 2:28
REM - 1:33 / 1:18
Post workout nap - Oura Ring / Whoop
Time in bed - 1:35 (07:15 to 08:50)
Total Sleep - 1:27 / 1:25
Awake - 0:08 / 0:10
Deep Sleep - 0:08 / 0:09
Light Sleep - 1:12 / 1:16
REM - 0:07 / 0:00
Total Time in bed - 7:35
Total Sleep - 6:50 / 6:34
Awake - 0:45 / 1:01
Deep Sleep - 0:56 / 1:32
Light Sleep - 4:14 / 3:44
REM - 1:40 / 1:18
Average HRV - 17ms / 21ms
Last edited:
mickc1965
Well-Known Member
Tuesday 16 April 2024
04:30hrs - Back, Biceps & Obliques
Training protocol will be 2 or 3 sets per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises, target time for each rep will be ~5 seconds (4 seconds on the eccentric)
Back
• Unilateral Chest Supported Rows (rep range 4-8) - 110kgs* x 6, 5, 5
• Unilateral High Pulley Row (rep range 4-8) - 110kgs* x 7, 5, 4
• Seated Wide Grip Cable Row (rep range 4-8) - 95.1kgs x 7, 6, 6
• Rack Pulls @ knee level (rep range 4-8) - 130kgs x 7, 6, 5
* denotes no allowance for any machine resistance
Biceps
• Cable (Machine 1) Bayesian Curls (rep range 6-12) - 45kgs (22.5kgs per hand) x 9, 8
• Cable (Machine 1) Hammer Rope Curls (rep range 6-12) - 27.5kgs x 10, 9
• Cable (Machine 1) Curls (rep range 6-12) - 27.5kgs x 10, 8
Progression protocol will be once the maximum target reps on the 1st set are achieved the load will be increased
Core
Focus is on obliques, target is 3 x 6-10 reps per exercise with 30 seconds rest between sets
• Cable (Machine 1) H2L Woodchoppers - 10kgs x 10, 10, 10
• Cable (Machine 1) Hip height Woodchoppers - 10kgs x 10, 10, 10
Once target reps are achieved on 1st set the weight will be increased
04:30hrs - Back, Biceps & Obliques
Training protocol will be 2 or 3 sets per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises, target time for each rep will be ~5 seconds (4 seconds on the eccentric)
Back
• Unilateral Chest Supported Rows (rep range 4-8) - 110kgs* x 6, 5, 5
• Unilateral High Pulley Row (rep range 4-8) - 110kgs* x 7, 5, 4
• Seated Wide Grip Cable Row (rep range 4-8) - 95.1kgs x 7, 6, 6
• Rack Pulls @ knee level (rep range 4-8) - 130kgs x 7, 6, 5
* denotes no allowance for any machine resistance
Biceps
• Cable (Machine 1) Bayesian Curls (rep range 6-12) - 45kgs (22.5kgs per hand) x 9, 8
• Cable (Machine 1) Hammer Rope Curls (rep range 6-12) - 27.5kgs x 10, 9
• Cable (Machine 1) Curls (rep range 6-12) - 27.5kgs x 10, 8
Progression protocol will be once the maximum target reps on the 1st set are achieved the load will be increased
Core
Focus is on obliques, target is 3 x 6-10 reps per exercise with 30 seconds rest between sets
• Cable (Machine 1) H2L Woodchoppers - 10kgs x 10, 10, 10
• Cable (Machine 1) Hip height Woodchoppers - 10kgs x 10, 10, 10
Once target reps are achieved on 1st set the weight will be increased