mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Tuesday 16 April 2024
Calories, macros and activity
Feeding Window - 10:00hrs to 10:30hrs
OMAD
Carnivore
Another chocolate binge fest early afternoon so not tracked calories today
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 - 10:00hrs to 10:30hrs
OMAD
Carnivore
Another chocolate binge fest early afternoon so not tracked calories today
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
Wednesday 17 April 2024
03:55hrs - 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 9/9, 8/8, 7/7
• Seated Single Leg Curls (rep range 6-10) - 39kgs (L/R) x 10/10, 8/8, 7/7
• Adductors (3 x 15) - 75kgs x 15, 15, 15
• Abductors (3 x 15) - 75kgs x 15, 15, 15
• Plate Loaded 45° Leg Press (rep range 4-8) - 135kgs x 8, 7, 6
• BB RDL (rep range 4-8) - 80kgs x 8, 7, 6
• Standing Calf Raise (rep range 10-15) - 65kgs* 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 upper abs, target is 3 x 6-10 reps per exercise with 30 seconds rest between sets
• Rope Crunch - 42.5kgs x 8, 7, 6
• Ab Crunch Machine - 86kgs x 10, 9, 8
Once target reps are achieved on 1st set the weight will be increased
03:55hrs - 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 9/9, 8/8, 7/7
• Seated Single Leg Curls (rep range 6-10) - 39kgs (L/R) x 10/10, 8/8, 7/7
• Adductors (3 x 15) - 75kgs x 15, 15, 15
• Abductors (3 x 15) - 75kgs x 15, 15, 15
• Plate Loaded 45° Leg Press (rep range 4-8) - 135kgs x 8, 7, 6
• BB RDL (rep range 4-8) - 80kgs x 8, 7, 6
• Standing Calf Raise (rep range 10-15) - 65kgs* 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 upper abs, target is 3 x 6-10 reps per exercise with 30 seconds rest between sets
• Rope Crunch - 42.5kgs x 8, 7, 6
• Ab Crunch Machine - 86kgs x 10, 9, 8
Once target reps are achieved on 1st set the weight will be increased
mickc1965
Well-Known Member
Wednesday 17 April 2024
Calories, macros and activity
Feeding Window - 12:00-12:30
PSMF
OMAD
Carnivore
• MyFitnessPal (kcals) - 1,183
• Protein (g) - 172
• Fat (g) - 55
• Carbs (g) - 0
Well that’s how the day was supposed to be, had a bit of a bad afternoon eating chocolate - not too bad though
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 - 12:00-12:30
PSMF
OMAD
Carnivore
• MyFitnessPal (kcals) - 1,183
• Protein (g) - 172
• Fat (g) - 55
• Carbs (g) - 0
Well that’s how the day was supposed to be, had a bit of a bad afternoon eating chocolate - not too bad though
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
Thursday 18 April 2024
Calories, macros and activity
Feeding Window - 09:00 - 12:00
2MAD
Carnivore
• MyFitnessPal (kcals) - 2,350
• Protein (g) - 212
• Fat (g) - 166
• Carbs (g) - 2
Again this was how the day was supposed to be but very much fell off the wagon, significant amount of doughnuts, Pringles and bars of chocolates consumed - not recorded but would imagine another 4-5k kcals minimum
Individual Supplementation - 10g Creatine
Calories, macros and activity
Feeding Window - 09:00 - 12:00
2MAD
Carnivore
• MyFitnessPal (kcals) - 2,350
• Protein (g) - 212
• Fat (g) - 166
• Carbs (g) - 2
Again this was how the day was supposed to be but very much fell off the wagon, significant amount of doughnuts, Pringles and bars of chocolates consumed - not recorded but would imagine another 4-5k kcals minimum
Individual Supplementation - 10g Creatine
mickc1965
Well-Known Member
Thursday 18 April 2024
Potential quality of sleep influencing factors
• Step Count - 8,478
Negative effects
• Poor Diet
• Food last consumed less than 3 hours before bed
Positive effects
• Planned Rest Day
• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• No Alcohol
Sleep Aid Supplements
• None
Sleep Enhancing Actions
• Grounding Bed Sheet
Potential quality of sleep influencing factors
• Step Count - 8,478
Negative effects
• Poor Diet
• Food last consumed less than 3 hours before bed
Positive effects
• Planned Rest Day
• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• No Alcohol
Sleep Aid Supplements
• None
Sleep Enhancing Actions
• Grounding Bed Sheet
mickc1965
Well-Known Member
Friday 19 April 2024
Sleep info based on Oura Ring / Whoop
Time in bed - 14:00 (20:42 to 10:42)
Total Sleep - 6:56 / 9:11
Significant amount of acid reflux due to over indulgence yesterday
Awake - 7:04 / 4:49
Deep Sleep - 0:41 / 1:26
Light Sleep - 4:54 / 5:47
REM - 1:21 / 1:58
Average HRV - 10ms / 26ms
Sleep info based on Oura Ring / Whoop
Time in bed - 14:00 (20:42 to 10:42)
Total Sleep - 6:56 / 9:11
Significant amount of acid reflux due to over indulgence yesterday
Awake - 7:04 / 4:49
Deep Sleep - 0:41 / 1:26
Light Sleep - 4:54 / 5:47
REM - 1:21 / 1:58
Average HRV - 10ms / 26ms
mickc1965
Well-Known Member
Friday 19 April 2024
Calories, macros and activity
Feeding Window - 11:45 - 12:15hrs
• MyFitnessPal (kcals) - 2,073
• Protein (g) - 13
• Fat (g) - 57
• Carbs (g) - 373
Felt awful today after yesterday’s over indulgence so ate remainder of chocolate / sweets just to get rid of them
Going to attempt a prolonged fast to try and reset, hoping for over 48 hours but will see how I go through Saturday
Calories, macros and activity
Feeding Window - 11:45 - 12:15hrs
• MyFitnessPal (kcals) - 2,073
• Protein (g) - 13
• Fat (g) - 57
• Carbs (g) - 373
Felt awful today after yesterday’s over indulgence so ate remainder of chocolate / sweets just to get rid of them
Going to attempt a prolonged fast to try and reset, hoping for over 48 hours but will see how I go through Saturday
mickc1965
Well-Known Member
Friday 19 April 2024
Potential quality of sleep influencing factors
• Step Count - 409
Didn’t get out of bed today, watched a lot of Netflix
Negative effects
• No Workout
• Poor Diet
Positive effects
• Last meal / food intake 8+ hours before bedtime
• No Caffeine
Sleep Aid Supplements
• None
Sleep Enhancing Actions
• Grounding Bed Sheet
Potential quality of sleep influencing factors
• Step Count - 409
Didn’t get out of bed today, watched a lot of Netflix
Negative effects
• No Workout
• Poor Diet
Positive effects
• Last meal / food intake 8+ hours before bedtime
• No Caffeine
Sleep Aid Supplements
• None
Sleep Enhancing Actions
• Grounding Bed Sheet
mickc1965
Well-Known Member
Saturday 20 April 2024
11:30hrs - Chest, Triceps, Delts & Lower Abs
Chest
Training protocol will be 2 sets per exercise (excluding ladder flies) performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises
• Plate Loaded Incline Chest Press Machine (rep range 4-8) - 86.2kgs x 10, 7
• Dips (rep range AMRAP) - 85.9kgs (Bodyweight in gym clothes) x 13, 10
• Pin Selected Seated Chest Press Machine (rep range 4-8) - 54kgs x 8, 7
• Cable (Machine 1) Ladder Flies with cuffs (positions 6, 9, 12, 15 & 18 - rep range 6-12) - 17.5kgs (per arm) x 6, 6, 6, 6, 6
Triceps
Training protocol will be 2 sets per exercise performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 60 seconds rest between sets / exercises
• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-12) - 37.5kgs x 11, 8
• Cable (Machine 1) Rope Tricep Extensions (rep range 6-12) - 30kgs x 11, 9
• Cable (Machine 1) Tricep Pushdowns (rep range 6-12) - 40kgs x 10, 8
Delts
Training protocol will be 3 sets performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 60 seconds rest between sets / exercises
• Cable (Machine 1) Face Pulls (rep range 6-12) - 32.5kgs x 12, 10, 9
• Lateral Raise Machine (rep range 6-12) - 50kgs x 9, 9, 8
* denotes no allowance for any machine resistance
Core
Training protocol will be 3 sets performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 30 seconds rest between sets / exercises
• Leg Raises (6-10) - 7.5kgs x 10, 8, 8
• Reverse Crunches (6-10) - 20kgs x 8, 7, 6
• Hanging Knee Raise (AMRAP) - BW x 15, 10, 8
Progression Protocols
Once target reps are achieved on the 1st set the weight will be increased by 5-10%
11:30hrs - Chest, Triceps, Delts & Lower Abs
Chest
Training protocol will be 2 sets per exercise (excluding ladder flies) performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises
• Plate Loaded Incline Chest Press Machine (rep range 4-8) - 86.2kgs x 10, 7
• Dips (rep range AMRAP) - 85.9kgs (Bodyweight in gym clothes) x 13, 10
• Pin Selected Seated Chest Press Machine (rep range 4-8) - 54kgs x 8, 7
• Cable (Machine 1) Ladder Flies with cuffs (positions 6, 9, 12, 15 & 18 - rep range 6-12) - 17.5kgs (per arm) x 6, 6, 6, 6, 6
Triceps
Training protocol will be 2 sets per exercise performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 60 seconds rest between sets / exercises
• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-12) - 37.5kgs x 11, 8
• Cable (Machine 1) Rope Tricep Extensions (rep range 6-12) - 30kgs x 11, 9
• Cable (Machine 1) Tricep Pushdowns (rep range 6-12) - 40kgs x 10, 8
Delts
Training protocol will be 3 sets performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 60 seconds rest between sets / exercises
• Cable (Machine 1) Face Pulls (rep range 6-12) - 32.5kgs x 12, 10, 9
• Lateral Raise Machine (rep range 6-12) - 50kgs x 9, 9, 8
* denotes no allowance for any machine resistance
Core
Training protocol will be 3 sets performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 30 seconds rest between sets / exercises
• Leg Raises (6-10) - 7.5kgs x 10, 8, 8
• Reverse Crunches (6-10) - 20kgs x 8, 7, 6
• Hanging Knee Raise (AMRAP) - BW x 15, 10, 8
Progression Protocols
Once target reps are achieved on the 1st set the weight will be increased by 5-10%
mickc1965
Well-Known Member
Saturday 20 April 2024
Calories, macros and activity
Feeding Window - n/a
• MyFitnessPal (kcals) - 36
Plan for today is fasting apart from supplements and black coffee / sweeteners
• Protein (g) - 1
• Fat (g) - 0
• Carbs (g) - 8
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 - n/a
• MyFitnessPal (kcals) - 36
Plan for today is fasting apart from supplements and black coffee / sweeteners
• Protein (g) - 1
• Fat (g) - 0
• Carbs (g) - 8
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 20 April 2024
21:15hrs - Potential quality of sleep influencing factors
• Step Count - 1,830
Negative effects
• 600-650mg Caffeine (none since 15:00hrs)
Positive effects
• Lunchtime Workout
• 33 hour fast (19/04 @ 12:15hrs - ongoing)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• White Noise
• Grounding Bed Sheet
• Magnesium Chloride Spray on feet
21:15hrs - Potential quality of sleep influencing factors
• Step Count - 1,830
Negative effects
• 600-650mg Caffeine (none since 15:00hrs)
Positive effects
• Lunchtime Workout
• 33 hour fast (19/04 @ 12:15hrs - ongoing)
• No Alcohol
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• White Noise
• Grounding Bed Sheet
• Magnesium Chloride Spray on feet
mickc1965
Well-Known Member
Saturday 20 April 2024
Nap info based on Oura Ring / Whoop
Treated as a nap as struggling to sleep tonight, due to go onto night shift Monday so will try and stay awake for as long as possible and atttempt to transition into night shift mode
Time in bed - 2:00 (21:45 to 23:45)
Total Sleep - 1:52 / 1:55
Awake - 0:08 / 0:05
Deep Sleep - 0:27 / 0:18
Light Sleep - 1:17 / 1:01
REM - 0:08 / 0:36
Average HRV - 22ms / 54ms
Nap info based on Oura Ring / Whoop
Treated as a nap as struggling to sleep tonight, due to go onto night shift Monday so will try and stay awake for as long as possible and atttempt to transition into night shift mode
Time in bed - 2:00 (21:45 to 23:45)
Total Sleep - 1:52 / 1:55
Awake - 0:08 / 0:05
Deep Sleep - 0:27 / 0:18
Light Sleep - 1:17 / 1:01
REM - 0:08 / 0:36
Average HRV - 22ms / 54ms