mickc1965 training log

Friday 29 March 2024

06:46hrs - Sleep info based on Oura Ring / Whoop

Time in bed - 12:43 (18:03 to 06:46)
Time in bed - 2:23 (14:30 to 16:53)
Total time in bed - 15:06
Total Sleep - 10:14 / 11:59

Bad night of diarrhoea, taken Imodium as I have to work a 12 hour shift tonight

Awake - 4:52 / 3:07
Deep Sleep - 1:02 / 1:34
Light Sleep - 6:51 / 7:02
REM - 2:19 / 3:23

Average HRV - 21ms / 33ms
 
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Friday 29 March 2024

07:30hrs - Body Weight @ 172.0lbs (up 0.8lbs - 21.25 hours fasted)

7 day average 171.83lbs (down 0.14lbs)

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 29 March 2024

07:42hrs - Wim Hof Method Basic Breathing

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

1 - 40, last exhale 1:00 hold, deep inhale hold 15s
2 - 40, last exhale 1:30 hold, deep inhale hold 15s
3 - 40, last exhale 2:00 hold, deep inhale hold 15s
4 - 40, last exhale 2:25 hold, deep inhale hold 15s

Target for all rounds are breath holds of 60s, 90s, 120s & max

08:12hrs - Cold Water Immersion / Ice Bath

5 minutes & 12 seconds @ 5.2°C

Target is 1 minute per °C of water temperature
 
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Friday 29 March 2024

12:52hrs - 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 6-10) - 60kgs* x 8

• Smith Machine Flat Press (rep range 6-10) - 60kgs* x 8

• Dips (rep range 6-10) - 78.7kgs (Bodyweight in gym clothes) x 10

• Cable (Machine 1) L2H Flies with cuffs (rep range 6-10) - 15kgs (per arm) x 8

• Cable (Machine 1) Flies with cuffs (rep range 6-10) - 15kgs (per arm) x 10

• Cable (Machine 1) H2L Flies with cuffs (rep range 6-10) - 15kgs (per arm) x 10

Triceps

• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-10) - 35kgs x 9

• Cable (Machine 1) Rope Tricep Extensions (rep range 6-10) - 30kgs x 7

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

Delts

• Cable (Machine 1) Face Pulls (rep range 6-10) - 25kgs x 9

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

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

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

* 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 12 reps (per side)
• Leg Raises x 12 rep's
• Crunches - 12 reps
• Alternating Heel Tap x 12 reps (per side)
• Reverse Crunches x 12 reps
• Crunches (Knees Up) x 12 reps
 
Friday 29 March 2024

Calories, macros and activity

17:30hrs - OMAD / Carnivore / 15 minute window

• MyFitnessPal (kcals) - 1,926

• Protein (g) - 188
• Fat (g) - 130
• 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
 
Saturday 30 March 2024 (following a night shift)

07:41hrs - 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 6-10) - 90kgs* x 8

• Seated Wide Grip Cable Row (rep range 6-10) - 81.5kgs x 10

• Unilateral High Pulley Row (rep range 6-10) - 90kgs* x 9

• Seated Narrow Grip Cable Row (rep range 6-10) - 72.5 kgs x 10

• Chest Supported DB Row (rep range 6-10) - 27.5kgs (per hand) x 10

• Straight Arm Lat Pulldown (Machine 2 - rep range 6-10) - 72.5kgs x 8

• Rack Pulls (rep range 6-10) - 100kgs x 10

• BB Shrugs (rep range 6-10) - 120kgs x 10

• Hyperextensions (rep range 6-10) - 15kgs x 10

Biceps

• Cable (Machine 1) Bayesian Curls (rep range 6-10) - 35kgs (17.5kgs per hand) x 10

• Cable (Machine 1) Hammer Rope Curls (rep range 6-10) - 35kgs x 8

• Cable (Machine 1) Curls (rep range 6-10) - 25kgs x 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

• Alternating Knee Crunches x 12 reps (per side)
• Leg Raises x 12 reps
• Crunches - 12 reps
• Alternating Heel Tap x 12 reps (per side)
• Reverse Crunches x 12 reps
• Crunches (Knees Up) x 12 reps
 
Saturday 30 March 2024 (following a night shift)

Potential quality of sleep influencing factors

• Step Count - 6,024

Negative effects

• Night shift (19:00hrs - 07:00hrs)
• Workout near bedtime (increases sleeping RHR)

Positive effects

• Wim Hof Method Basic Breathing
• Cold Water Immersion
• Lunchtime Workout
• 2nd Workout (see negative late workout comment)

• 24.5 hour fast (28/03 @ 10:00 - 29/03 @ 17:30)
• 15 minute eating window
• Last meal / food intake 15+ hours before bedtime

• Very High protein (1g+ per lb)
• Moderate Fat
• Minimal carb (under 5g)

• No Alcohol
• No Caffeine

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 30 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 4:15 (09:30 to 13:45)
Total Sleep - 3:55 / 3:48

Awake - 0:20 / 0:27
Deep Sleep - 0:28 / 0:30
Light Sleep - 2:40 / 2:23
REM - 0:48 / 0:55

Average HRV - 16ms / 55ms
 
Saturday 30 March 2024

15:25hrs - 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 2:27 hold, deep inhale hold 15s

Target for breath holds are 60s, 90s, 120s & then a max hold

16:05hrs - Cold Water Immersion / Ice Bath

5 minutes & 12 seconds @ 5.2°C

Target is 1 minute per °C of water temperature
 
Saturday 30 March 2024

17:00hrs - Body Weight @ 172.2lbs (up 0.2lbs - 23.25 hours fasted)

7 day average 171.69lbs (down 0.14lbs)

The 7 day average goal weight was 175.0lbs which was met on the 22nd March, the reverse diet is now in full swing
 
Saturday 30 March 2024

Calories, macros and activity

17:30hrs - OMAD / Carnivore / 15 minute window

• MyFitnessPal (kcals) - 2,226

• Protein (g) - 199
• Fat (g) - 158
• Carbs (g) - 2

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 31 March 2024 (following a night shift)

Potential quality of sleep influencing factors

• Step Count - 14,707

Negative effects

• Night shift (19:00hrs - 07:00hrs)
• No workout between sleeps
• 300-350mg Caffeine
• Binged on chocolate for Easter before bed

Positive effects

• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion

• 23.75 hour fast (29/03 @ 17:45 - 30/03 @ 17:30)
• 15 minute eating window

• Very High protein (1g+ per lb)
• Very High fat (over 130g)

• 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
 
Sunday 31 March 2024 (following a 12hr night shift)

07:15hrs - Calories, macros and activity

Binged on chocolate received for Easter before bed, calories not recorded

• 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
 
Sunday 31 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 4:47 (08:08 to 12:55)
Total Sleep - 4:17 / 4:33

Awake - 0:30 / 0:14
Deep Sleep - 0:30 / 0:39
Light Sleep - 3:11 / 2:04
REM - 0:36 / 1:50

Average HRV - 12ms / 46ms
 
Sunday 31 March 2024

13:40hrs - 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 2:35 hold, deep inhale hold 15s

Target for breath holds are 60s, 90s, 120s & then a max hold

14:20hrs - Cold Water Immersion / Ice Bath

5 minutes & 12 seconds @ 5.2°C

Target is 1 minute per °C (or part thereof) of water temperature
 
Sunday 31 March 2024

14:45hrs - Body Weight @ 173.4lbs (up 1.2lbs - 6.75 hours fasted)

7 day average 173183lbs (up 0.14lbs)

The 7 day average goal weight was 175.0lbs which was met on the 22nd March, the reverse diet is now in full swing
 
Sunday 31 March 2024

23:30hrs - Potential quality of sleep influencing factors

• Step Count - 2,143

Negative effects

• No Workout
• Poor Diet
• Food last consumed less than 3 hours before bed

• Alcohol

• 50-100mg Caffeine

Positive effects

• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion

• 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 01 April 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 8:28 (23:30 to 07:58)
Total Sleep - 7:44 / 8:03

Awake - 0:44 / 0:25
Deep Sleep - 1:06 / 1:27
Light Sleep - 4:38 / 5:05
REM - 2:00 / 1:31

Average HRV - 16ms / 21ms
 
Monday 01 April 2024

09:00hrs - Body Weight @ 174.8lbs (up 1.4lbs)

High carb / chocolate day yesterday

7 day average 172.40lbs (up 0.57lbs)

The 7 day average goal weight was 175.0lbs which was met on the 22nd March, the reverse diet is now in full swing
 
Monday 01 April 2024

Calories, macros and activity

09:30hrs - OMAD / Carnivore / 15 minute window

• MyFitnessPal (kcals) - 2,123

• Protein (g) - 189
• Fat (g) - 151
• Carbs (g) - 2

Then I fell off the wagon again, rest of the day ate chocolate / sweets etc
 
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