mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Wednesday 11 September 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 82
Sleep Score • 82
Sleep • 7:27hrs (in bed from 21:44 - 06:47)
Efficiency • 82%
Awake • 1:35
REM • 1:49 (24% of sleep time)
Light • 4:37 (62% of sleep time)
Deep • 1:01 (14% of sleep time)
Average Resting Heart Rate • 58 bpm (min 55 bpm)
Average Heart Rate Variability • 36 ms (max 86 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 13.8 per minute
Influencing factors - Caffeine • ~390mg / Alcohol • 0 / dieting/
Body weight @ 185.4lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 82
Sleep Score • 82
Sleep • 7:27hrs (in bed from 21:44 - 06:47)
Efficiency • 82%
Awake • 1:35
REM • 1:49 (24% of sleep time)
Light • 4:37 (62% of sleep time)
Deep • 1:01 (14% of sleep time)
Average Resting Heart Rate • 58 bpm (min 55 bpm)
Average Heart Rate Variability • 36 ms (max 86 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 13.8 per minute
Influencing factors - Caffeine • ~390mg / Alcohol • 0 / dieting/
Body weight @ 185.4lbs
mickc1965
Well-Known Member
Wednesday 11 September 2019
12:00hrs Weight training - target is 1 x activation set of 15 reps followed by 5 x myo rep sets totalling 15 reps (not calves or traps) with 5 seconds between sets, once this is achieved will increase weight.
Flat BB bench - 65kgs x 15+3+3+3+3+3
Leg extensions - 66kgs x 15+3+3+3+3+3
Prone Leg Curls - 54kgs x 15+3+3+3+3+3
Seated Calf Raise (3 x AMRAP) - 80kgs x 26, 22, 18
Face Pull - 18kgs x 15+3+3+3+3+3
Lateral Raise machine - 68kgs x 15+3+3+3+3+3
Diverging Seated Row - 59kgs x 15+3+3+3+3+3
Lat Pulldown - 52kgs x 15+3+3+3+3+3
DB Shrugs (3 x 20) - 44kgs x 20, 20, 20
Tricep extension machine - 64kgs x 15+3+3+3+3+3
Arm Curl Machine - 54kgs x 15+3+3+3+3+2
12:00hrs Weight training - target is 1 x activation set of 15 reps followed by 5 x myo rep sets totalling 15 reps (not calves or traps) with 5 seconds between sets, once this is achieved will increase weight.
Flat BB bench - 65kgs x 15+3+3+3+3+3
Leg extensions - 66kgs x 15+3+3+3+3+3
Prone Leg Curls - 54kgs x 15+3+3+3+3+3
Seated Calf Raise (3 x AMRAP) - 80kgs x 26, 22, 18
Face Pull - 18kgs x 15+3+3+3+3+3
Lateral Raise machine - 68kgs x 15+3+3+3+3+3
Diverging Seated Row - 59kgs x 15+3+3+3+3+3
Lat Pulldown - 52kgs x 15+3+3+3+3+3
DB Shrugs (3 x 20) - 44kgs x 20, 20, 20
Tricep extension machine - 64kgs x 15+3+3+3+3+3
Arm Curl Machine - 54kgs x 15+3+3+3+3+2
mickc1965
Well-Known Member
Thursday 12 September 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 76
Sleep Score • 80
Sleep • 6:09hrs (in bed from 23:20 - 06:37)
Efficiency • 85%
Awake • 1:07
REM • 1:27 (24% of sleep time)
Light • 3:39 (59% of sleep time)
Deep • 1:02 (17% of sleep time)
Average Resting Heart Rate • 62 bpm (min 56 bpm)
Average Heart Rate Variability • 29 ms (max 82 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.6 per minute
Influencing factors - Caffeine • ~340mg / Alcohol • 0 / dieting /
Body weight @ 184.8lbs
Weight training - rest day
12:00hrs Walking - 2 miles
Sleep & HRV Info (Oura Ring)
Readiness Score • 76
Sleep Score • 80
Sleep • 6:09hrs (in bed from 23:20 - 06:37)
Efficiency • 85%
Awake • 1:07
REM • 1:27 (24% of sleep time)
Light • 3:39 (59% of sleep time)
Deep • 1:02 (17% of sleep time)
Average Resting Heart Rate • 62 bpm (min 56 bpm)
Average Heart Rate Variability • 29 ms (max 82 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.6 per minute
Influencing factors - Caffeine • ~340mg / Alcohol • 0 / dieting /
Body weight @ 184.8lbs
Weight training - rest day
12:00hrs Walking - 2 miles
mickc1965
Well-Known Member
Friday 13 September 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 78
Sleep Score • 75
Sleep • 6:36hrs (in bed from 22:13 - 06:58)
Efficiency • 75%
Awake • 2:09
REM • 1:25 (21% of sleep time)
Light • 4:04 (62% of sleep time)
Deep • 1:07 (17% of sleep time)
Average Resting Heart Rate • 61 bpm (min 55 bpm)
Average Heart Rate Variability • 21 ms (max 77 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 13.5 per minute
Influencing factors - Caffeine • ~420mg / Alcohol • 0 / Dieting
Body weight @ 184.0lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 78
Sleep Score • 75
Sleep • 6:36hrs (in bed from 22:13 - 06:58)
Efficiency • 75%
Awake • 2:09
REM • 1:25 (21% of sleep time)
Light • 4:04 (62% of sleep time)
Deep • 1:07 (17% of sleep time)
Average Resting Heart Rate • 61 bpm (min 55 bpm)
Average Heart Rate Variability • 21 ms (max 77 ms)
Body Temperature deviation • -0.3°F
Respiratory Rate • 13.5 per minute
Influencing factors - Caffeine • ~420mg / Alcohol • 0 / Dieting
Body weight @ 184.0lbs
mickc1965
Well-Known Member
Friday 13 September 2019
12:00hrs Weight Training - target is 1 x activation set of 15 reps followed by 5 x myo rep sets totalling 15 reps (not calves or traps) with 5 seconds between sets, once this is achieved will increase weight.
Flat BB bench - 65kgs x 15+3+3+3+3+3
DB Shrugs (3 x 20) - 44kgs x 20, 20, 20
Leg extensions - 66kgs x 15+3+3+3+3+3
Prone Leg Curls - 54kgs x 15+3+3+3+3+3
Face Pull - 18kgs x 15+3+3+3+3+3
Lateral Raise machine - 59kgs x 15+3+3+3+3+3
Lat Pulldown - 52kgs x 15+3+3+3+3+3
Diverging Seated Row - 59kgs x 15+3+3+3+3+3
Tricep extension machine - 64kgs x 15+3+3+3+3+3
Arm Curl Machine - 54kgs x 15+3+3+3+3+3
Seated Calf Raise (3 x AMRAP) - 80kgs x 26, 22, 21
12:00hrs Weight Training - target is 1 x activation set of 15 reps followed by 5 x myo rep sets totalling 15 reps (not calves or traps) with 5 seconds between sets, once this is achieved will increase weight.
Flat BB bench - 65kgs x 15+3+3+3+3+3
DB Shrugs (3 x 20) - 44kgs x 20, 20, 20
Leg extensions - 66kgs x 15+3+3+3+3+3
Prone Leg Curls - 54kgs x 15+3+3+3+3+3
Face Pull - 18kgs x 15+3+3+3+3+3
Lateral Raise machine - 59kgs x 15+3+3+3+3+3
Lat Pulldown - 52kgs x 15+3+3+3+3+3
Diverging Seated Row - 59kgs x 15+3+3+3+3+3
Tricep extension machine - 64kgs x 15+3+3+3+3+3
Arm Curl Machine - 54kgs x 15+3+3+3+3+3
Seated Calf Raise (3 x AMRAP) - 80kgs x 26, 22, 21
mickc1965
Well-Known Member
Saturday 14 September 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 69
Sleep Score • 74
Sleep • 4:49hrs (in bed from 23:27 - 04:24)
Efficiency • 97%
Awake • 0:08
REM • 0:58 (20% of sleep time)
Light • 1:57 (41% of sleep time)
Deep • 1:53 (39% of sleep time)
Average Resting Heart Rate • 60 bpm (min 53 bpm)
Average Heart Rate Variability • 27 ms (max 67 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.6 per minute
Influencing factors - Caffeine • ~490mg / Alcohol • 0 / dieting /
Body weight @ 183.2lbs
Weight training - rest day
Calories, macros and activity
MyFitnessPal • 1,325 kcals
Carbs • 57
Protein • 166
Fat • 46
Caffeine • ~630mg
Alcohol • 0
Apple Watch • 5,439 steps
Sleep & HRV Info (Oura Ring)
Readiness Score • 69
Sleep Score • 74
Sleep • 4:49hrs (in bed from 23:27 - 04:24)
Efficiency • 97%
Awake • 0:08
REM • 0:58 (20% of sleep time)
Light • 1:57 (41% of sleep time)
Deep • 1:53 (39% of sleep time)
Average Resting Heart Rate • 60 bpm (min 53 bpm)
Average Heart Rate Variability • 27 ms (max 67 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.6 per minute
Influencing factors - Caffeine • ~490mg / Alcohol • 0 / dieting /
Body weight @ 183.2lbs
Weight training - rest day
Calories, macros and activity
MyFitnessPal • 1,325 kcals
Carbs • 57
Protein • 166
Fat • 46
Caffeine • ~630mg
Alcohol • 0
Apple Watch • 5,439 steps
mickc1965
Well-Known Member
Sunday 15 September 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 68
Sleep Score • 65
Sleep • 5:12hrs (in bed from 02:07 - 08:38)
Efficiency • 80%
Awake • 1:19
REM • 0:57 (18% of sleep time)
Light • 2:29 (48% of sleep time)
Deep • 1:45 (34% of sleep time)
Average Resting Heart Rate • 54 bpm (min 50 bpm)
Average Heart Rate Variability • 38 ms (max 75 ms)
Body Temperature deviation • -0.9°F
Respiratory Rate • 12.4 per minute
Influencing factors - Caffeine • ~630mg / Alcohol • 0 / dieting/
Body weight @ 182.4lbs
Weight training - another rest day
Calories, macros and activity
MyFitnessPal • 1,358 kcals
Carbs • 61
Protein • 167
Fat • 49
Caffeine • ~550mg
Alcohol • 0
Apple Watch • 4,649 steps
Sleep & HRV Info (Oura Ring)
Readiness Score • 68
Sleep Score • 65
Sleep • 5:12hrs (in bed from 02:07 - 08:38)
Efficiency • 80%
Awake • 1:19
REM • 0:57 (18% of sleep time)
Light • 2:29 (48% of sleep time)
Deep • 1:45 (34% of sleep time)
Average Resting Heart Rate • 54 bpm (min 50 bpm)
Average Heart Rate Variability • 38 ms (max 75 ms)
Body Temperature deviation • -0.9°F
Respiratory Rate • 12.4 per minute
Influencing factors - Caffeine • ~630mg / Alcohol • 0 / dieting/
Body weight @ 182.4lbs
Weight training - another rest day
Calories, macros and activity
MyFitnessPal • 1,358 kcals
Carbs • 61
Protein • 167
Fat • 49
Caffeine • ~550mg
Alcohol • 0
Apple Watch • 4,649 steps
mickc1965
Well-Known Member
Monday 16 September 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 84
Sleep Score • 90
Sleep • 7:41hrs (in bed from 22:51 - 07:28)
Efficiency • 89%
Awake • 0:56
REM • 1:53 (25% of sleep time)
Light • 4:34 (59% of sleep time)
Deep • 1:14 (16% of sleep time)
Average Resting Heart Rate • 58 bpm (min 50 bpm)
Average Heart Rate Variability • 30 ms (max 134 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.4 per minute
Influencing factors - Caffeine • ~550mg / Alcohol • 0 / dieting
Body weight @ 182.0lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 84
Sleep Score • 90
Sleep • 7:41hrs (in bed from 22:51 - 07:28)
Efficiency • 89%
Awake • 0:56
REM • 1:53 (25% of sleep time)
Light • 4:34 (59% of sleep time)
Deep • 1:14 (16% of sleep time)
Average Resting Heart Rate • 58 bpm (min 50 bpm)
Average Heart Rate Variability • 30 ms (max 134 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.4 per minute
Influencing factors - Caffeine • ~550mg / Alcohol • 0 / dieting
Body weight @ 182.0lbs
mickc1965
Well-Known Member
Monday 16 September 2019
12:00hrs Weight Training - target is 1 x activation set of 15 reps followed by 5 x myo rep sets totalling 15 reps (not calves or traps) with 5 seconds between sets, once this is achieved will increase weight.
Flat BB bench - 65kgs x 15+3+3+3+3+3
Leg extensions - 66kgs x 15+3+3+3+3+3
Prone Leg Curls - 54kgs x 15+3+3+3+3+3
Diverging Seated Row - 59kgs x 15+3+3+3+3+3
Lateral Raise machine - 59kgs x 15+3+3+3+3+3
Lat Pulldown - 52kgs x 15+3+3+3+3+3
Face Pull - 23kgs x 15+3+3+3+3+3
Tricep extension machine - 64kgs x 15+3+3+3+3+3
Seated Calf Raise (3 x AMRAP) - 80kgs x 26, 24, 22
Arm Curl Machine - 54kgs x 15+3+3+3+3+3
DB Shrugs (3 x 21) - 44kgs x 21, 21, 21
12:00hrs Weight Training - target is 1 x activation set of 15 reps followed by 5 x myo rep sets totalling 15 reps (not calves or traps) with 5 seconds between sets, once this is achieved will increase weight.
Flat BB bench - 65kgs x 15+3+3+3+3+3
Leg extensions - 66kgs x 15+3+3+3+3+3
Prone Leg Curls - 54kgs x 15+3+3+3+3+3
Diverging Seated Row - 59kgs x 15+3+3+3+3+3
Lateral Raise machine - 59kgs x 15+3+3+3+3+3
Lat Pulldown - 52kgs x 15+3+3+3+3+3
Face Pull - 23kgs x 15+3+3+3+3+3
Tricep extension machine - 64kgs x 15+3+3+3+3+3
Seated Calf Raise (3 x AMRAP) - 80kgs x 26, 24, 22
Arm Curl Machine - 54kgs x 15+3+3+3+3+3
DB Shrugs (3 x 21) - 44kgs x 21, 21, 21
mickc1965
Well-Known Member
Tuesday 17 September 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 92
Sleep Score • 92
Sleep • 8:00hrs (in bed from 21:57 - 07:00)
Efficiency • 88%
Awake • 1:02
REM • 1:57 (24% of sleep time)
Light • 4:32 (57% of sleep time)
Deep • 1:31 (19% of sleep time)
Average Resting Heart Rate • 57 bpm (min 52 bpm)
Average Heart Rate Variability • 39 ms (max 185 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 14.0 per minute
Influencing factors - Caffeine • ~450mg / Alcohol • 0 / dieting
Body weight @ 181.8lbs
Weight training - rest day
12:10hrs Walking - 2.1 miles
Sleep & HRV Info (Oura Ring)
Readiness Score • 92
Sleep Score • 92
Sleep • 8:00hrs (in bed from 21:57 - 07:00)
Efficiency • 88%
Awake • 1:02
REM • 1:57 (24% of sleep time)
Light • 4:32 (57% of sleep time)
Deep • 1:31 (19% of sleep time)
Average Resting Heart Rate • 57 bpm (min 52 bpm)
Average Heart Rate Variability • 39 ms (max 185 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 14.0 per minute
Influencing factors - Caffeine • ~450mg / Alcohol • 0 / dieting
Body weight @ 181.8lbs
Weight training - rest day
12:10hrs Walking - 2.1 miles
mickc1965
Well-Known Member
Wednesday 18 September 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 86
Sleep Score • 95
Sleep • 7:57hrs (in bed from 22:02 - 06:54)
Efficiency • 90%
Awake • 0:55
REM • 2:04 (26% of sleep time)
Light • 4:26 (56% of sleep time)
Deep • 1:27 (18% of sleep time)
Average Resting Heart Rate • 52 bpm (min 47 bpm)
Average Heart Rate Variability • 35 ms (max 62 ms)
Body Temperature deviation • -0.7°F
Respiratory Rate • 12.4 per minute
Influencing factors - Caffeine • ~540mg / Alcohol • 0 / dieting
Body weight @ 181.0lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 86
Sleep Score • 95
Sleep • 7:57hrs (in bed from 22:02 - 06:54)
Efficiency • 90%
Awake • 0:55
REM • 2:04 (26% of sleep time)
Light • 4:26 (56% of sleep time)
Deep • 1:27 (18% of sleep time)
Average Resting Heart Rate • 52 bpm (min 47 bpm)
Average Heart Rate Variability • 35 ms (max 62 ms)
Body Temperature deviation • -0.7°F
Respiratory Rate • 12.4 per minute
Influencing factors - Caffeine • ~540mg / Alcohol • 0 / dieting
Body weight @ 181.0lbs
mickc1965
Well-Known Member
Wednesday 18 September 2019
Weight Training - target is 1 x activation set (activation reps in brackets below) followed by 5 x myo rep sets total matching the activation reps with 5 seconds between sets (but not traps & calves, 30 seconds rest between sets), once this is achieved will increase either the load or number of reps in activation set.
AM session @ 08:15hrs
Leg extensions (15 reps) - 66kgs x 15+3+3+3+3+3
Prone Leg Curls (15 reps) - 54kgs x 15+3+3+3+3+3
Seated Calf Raise (3 x AMRAP) - 80kgs x 27, 25, 22
Pec Flies machine (15 reps) - 86kgs x 15+3+3+3+3+3
Tricep extension machine (15 reps) - 64kgs x 15+3+3+3+3+3
Note - drop bench press as shoulder issue has returned, looks like my pressing days are over!!
PM session @ 12:10hrs
Diverging Seated Row (15 reps) - 59kgs x 15+3+3+3+3+3
Lateral Raise machine (15 reps) - 59kgs x 15+3+3+3+3+3
Lat Pulldown (15 reps) - 52kgs x 15+3+3+3+3+3
Face Pull (15 reps) - 23kgs x 15+3+3+3+3+3
Arm Curl Machine (15 reps) - 54kgs x 15+3+3+3+3+2
DB Shrugs (3 x 22) - 44kgs x 22, 22, 22
Weight Training - target is 1 x activation set (activation reps in brackets below) followed by 5 x myo rep sets total matching the activation reps with 5 seconds between sets (but not traps & calves, 30 seconds rest between sets), once this is achieved will increase either the load or number of reps in activation set.
AM session @ 08:15hrs
Leg extensions (15 reps) - 66kgs x 15+3+3+3+3+3
Prone Leg Curls (15 reps) - 54kgs x 15+3+3+3+3+3
Seated Calf Raise (3 x AMRAP) - 80kgs x 27, 25, 22
Pec Flies machine (15 reps) - 86kgs x 15+3+3+3+3+3
Tricep extension machine (15 reps) - 64kgs x 15+3+3+3+3+3
Note - drop bench press as shoulder issue has returned, looks like my pressing days are over!!
PM session @ 12:10hrs
Diverging Seated Row (15 reps) - 59kgs x 15+3+3+3+3+3
Lateral Raise machine (15 reps) - 59kgs x 15+3+3+3+3+3
Lat Pulldown (15 reps) - 52kgs x 15+3+3+3+3+3
Face Pull (15 reps) - 23kgs x 15+3+3+3+3+3
Arm Curl Machine (15 reps) - 54kgs x 15+3+3+3+3+2
DB Shrugs (3 x 22) - 44kgs x 22, 22, 22
Last edited:
mickc1965
Well-Known Member
Thursday 19 September 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 95
Sleep Score • 94
Sleep • 8:28hrs (in bed from 21:50 - 07:00)
Efficiency • 92%
Awake • 0:42
REM • 2:37 (31% of sleep time)
Light • 4:32 (54% of sleep time)
Deep • 1:18 (15% of sleep time)
Average Resting Heart Rate • 55 bpm (min 50 bpm)
Average Heart Rate Variability • 25 ms (max 87 ms)
Body Temperature deviation • +0.1°F
Respiratory Rate • 13.2 per minute
Influencing factors - Caffeine • ~680mg / Alcohol • 0 / dieting
Body weight @ 180.8lbs
Weight training - rest day
12:10hrs Walking - 2 miles
Sleep & HRV Info (Oura Ring)
Readiness Score • 95
Sleep Score • 94
Sleep • 8:28hrs (in bed from 21:50 - 07:00)
Efficiency • 92%
Awake • 0:42
REM • 2:37 (31% of sleep time)
Light • 4:32 (54% of sleep time)
Deep • 1:18 (15% of sleep time)
Average Resting Heart Rate • 55 bpm (min 50 bpm)
Average Heart Rate Variability • 25 ms (max 87 ms)
Body Temperature deviation • +0.1°F
Respiratory Rate • 13.2 per minute
Influencing factors - Caffeine • ~680mg / Alcohol • 0 / dieting
Body weight @ 180.8lbs
Weight training - rest day
12:10hrs Walking - 2 miles