mickc1965 training log

Wednesday 11 December 2019

Calories, macros and activity

MyFitnessPal • 1,950 kcals (macros below from food only)

Carbs • 178
Protein • 174
Fat • 58

Caffeine • ~380mg
Alcohol • 0

Apple Watch • 9,083 steps
 
Thursday 12 December 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 81

Sleep Score • 82
Sleep • 7:06hrs (in bed from 21:26 - 06:47)
Efficiency • 77%

Awake • 2:10 (not sure I was awake that long but I did have broken sleep)
REM • 1:42 (24% of sleep time)
Light • 3:53 (55% of sleep time)
Deep • 1:30 (21% of sleep time)

Average Resting Heart Rate • 61 bpm (min 56 bpm)
Average Heart Rate Variability • 33 ms (max 81 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 15.0 per minute

Influencing factors - Caffeine • ~380mg / Alcohol • 0 /
 
Thursday 12 December 2019

Alternating Knee Cruches - 1 x 30 reps (15 per side)

Alternating Leg Raises - 1 x 30 reps (15 per leg)

Crunches - 1 x 30 reps

Alternating Heel Tap - 1 x 30 reps (15 per side)

Leg Pull Ins - 1 x 30 reps

Crunches (Knees Up) - 1 x 30 reps

Plank - 1 x 60 seconds


Treadmill Walking - 2 miles @ 3mph @ 1% incline
 
Thursday 12 December 2019

Calories, macros and activity

MyFitnessPal • 1,928 kcals (macros below from food only)

Carbs • 176
Protein • 172
Fat • 57

Caffeine • ~430mg
Alcohol • 0

Apple Watch • 7,853 steps
 
Friday 13 December 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 87

Sleep Score • 86
Sleep • 7:06hrs (in bed from 21:46 - 06:41)
Efficiency • 80%

Awake • 1:49
REM • 1:50 (26% of sleep time)
Light • 3:41 (52% of sleep time)
Deep • 1:34 (22% of sleep time)

Average Resting Heart Rate • 57 bpm (min 53 bpm)
Average Heart Rate Variability • 39 ms (max 87 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 15.0 per minute

Influencing factors - Caffeine • ~430mg / Alcohol • 0 /
 
Friday 13 December 201

Weight Training - target is 1 x activation set followed by 5 myo rep sets with 5 seconds between sets (but not traps, abs & calves, 30 seconds rest between sets)

Session 1 @ 08:15hrs

Prone Leg Curls (Single Leg) - 27kgs x 20+4+4+4+4+4

Leg Extensions (Single Leg) - 35kgs x 20+4+4+4+4+4

Hip Abductor - 53kgs x 20+4+4+4+4+4

Hip Adductor - 53kgs x 20+4+4+4+4+4

Standing Calf Raise Machine (3 sets) - 113kgs x 32, 27, 22

Lateral Raise Machine (Single Arm) - 28kgs x 20+4+4+4+4+4

Rope Face Pull - 34kgs x 20+4+4+4+4+4


Session 2 @ 12:10hrs

Diverging Seated Row (Single Arm) - 30kgs x 20+4+4+4+4+4

Pec Fly Machine (Single Arm) - 68kgs x 20+4+4+4+4+4

Lat Pulldown - 54kgs x 20+4+4+4+4+4

DB Shrugs (3 sets) - 46kgs x 39, 34, 28

Tricep Extension Machine (Single Arm) - 33kgs x 20+4+4+4+4+4

Arm Curl Machine (Single Arm R/L) - 27kgs x 20+4+4+4+3/4+2/3
 
Friday 13 December 2019

Calories, macros and activity

MyFitnessPal • 3,882 kcals (1,911 kclas from alcohol, macros below from food only)

Carbs • 180
Protein • 176
Fat • 59

Caffeine • ~440mg
Alcohol • 0

Apple Watch • 5,456 steps
 
Monday 16 December 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 85

Sleep Score • 93
Sleep • 8:36hrs (in bed from 21:54 - 07:01)
Efficiency • 94%

Awake • 0:30
REM • 1:48 (21% of sleep time)
Light • 4:54 (57% of sleep time)
Deep • 1:54 (22% of sleep time)

Average Resting Heart Rate • 59 bpm (min 54 bpm)
Average Heart Rate Variability • 44 ms (max 148 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.1 per minute

Body weight @ 188.0lbs
 
Monday 16 December 2019

Weight Training - target is 1 x activation set followed by 5 myo rep sets with 5 seconds between sets (but not traps, abs & calves, 30 seconds rest between sets)

Session 1 @ 08:20hrs

Prone Leg Curls (Single Leg) - 27kgs x 20+4+4+4+4+4

Leg Extensions (Single Leg) - 35kgs x 20+4+4+4+4+4

Hip Abductor - 53kgs x 20+4+4+4+4+4

Hip Adductor - 53kgs x 20+4+4+4+4+4

Standing Calf Raise Machine (3 sets) - 113kgs x 33, 26, 20

Lateral Raise Machine (Single Arm) - 28kgs x 20+4+4+4+4+4

Rope Face Pull - 34kgs x 20+4+4+4+4+4

Leg Press Machine - 66kgs x 20+4+4+4 - Wore a SBD knee sleeve and still had knee pain (from ruptured PCL) on the Leg Press , may never be able to squat or leg press properly ever again :-(

Session 2 @ 12:10hrs

Diverging Seated Row (Single Arm) - 30kgs x 20+4+4+4+4+4

Pec Fly Machine (Single Arm) - 68kgs x 20+4+4+4+4+4

Lat Pulldown - 54kgs x 20+4+4+4+4+4

DB Shrugs (3 sets) - 46kgs x 39, 34, 29

Converging Chest Press (Single Arm) - 25kgs x 20+4+4+4+4+4

Converging Shoulder Press (Single Arm)

Decided to bring back pressing exercises to see how things go, starting light and add weight as and when, got pain in shoulder during the warm up on shoulder press so will drop this exercise :-(
 
Monday 16 December 2019

Calories, macros and activity

MyFitnessPal • 2,788 kcals (macros below from food only)

Carbs • 271
Protein • 177
Fat • 107

Caffeine • ~380mg
Alcohol • 0

Apple Watch • 3,761 steps
 
Tuesday 17 December 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 69

Sleep Score • 77
Sleep • 6:56hrs (in bed from 22:10 - 06:46)
Efficiency • 81%

Awake • 1:39
REM • 1:38 (24% of sleep time)
Light • 4:43 (68% of sleep time)
Deep • 0:35 (8% of sleep time)

Average Resting Heart Rate • 59 bpm (min 52 bpm)
Average Heart Rate Variability • 25 ms (max 124 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 13.4 per minute

Influencing factors - Caffeine • ~380mg / Alcohol • 0 /
 
Tuesday 17 December 2019

Arm Curl Machine (Single Arm R/L) - 27kgs x 20+4+4+4+4/4+2/4

Tricep Extension Machine (Single Arm) - 33kgs x 20+4+4+4+4+4

DB Bicep Curls - 14kgs x 15+3+3+3+3+3

Triceps Rope Pushdowns - 40kgs x 20+4+4+4+4+4

Alternating Knee Cruches - 1 x 30 reps (15 per side)

Alternating Leg Raises - 1 x 30 reps (15 per leg)

Crunches - 1 x 30 reps

Alternating Heel Tap - 1 x 30 reps (15 per side)

Leg Pull Ins - 1 x 30 reps

Crunches (Knees Up) - 1 x 30 reps

Plank - 1 x 60 seconds
 
Tuesday 17 December 2019

Calories, macros and activity

MyFitnessPal • 1,825 kcals (macros below from food only)

Carbs • 169
Protein • 165
Fat • 52

Caffeine • ~390mg
Alcohol • 0

Apple Watch • 4,293 steps
 
Wednesday 18 December 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 89

Sleep Score • 92
Sleep • 8:34hrs (in bed from 22:02 - 07:15)
Efficiency • 93%

Awake • 0:39
REM • 2:19 (27% of sleep time)
Light • 4:41 (55% of sleep time)
Deep • 1:33 (18% of sleep time)

Average Resting Heart Rate • 56 bpm (min 53 bpm)
Average Heart Rate Variability • 27 ms (max 95 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 12.9 per minute

Influencing factors - Caffeine • ~390mg / Alcohol • 0 / calorie deficit
 
Wednesday 18 December 2019

Weight Training - Rest Day

Calories, macros and activity

MyFitnessPal • 2,020 kcals (macros below from food only)

Carbs • 233
Protein • 175
Fat • 40

Caffeine • ~380mg
Alcohol • 0

Apple Watch • 3,012 steps
 
Thursday 19 December 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 91

Sleep Score • 89
Sleep • 7:44hrs (in bed from 22:00 - 07:00)
Efficiency • 86%

Awake • 1:16
REM • 2:02 (26% of sleep time)
Light • 4:50 (63% of sleep time)
Deep • 0:51 (11% of sleep time)

Average Resting Heart Rate • 58 bpm (min 54 bpm)
Average Heart Rate Variability • 22 ms (max 64 ms)
Body Temperature deviation • +0.3°F
Respiratory Rate • 13.4 per minute

Influencing factors - Caffeine • ~380mg / Alcohol • 0 /

Body weight @ 183.6lbs
 
Thursday 19 December 2019

Weight Training - target is 1 x activation set followed by 5 myo rep sets with 5 seconds between sets

Session 1 @ 08:15hrs

Prone Leg Curls (Single Leg) - 27kgs x 20+4+4+4+4+4

Leg Extensions (Single Leg) - 35kgs x 20+4+4+4+4+4

Leg Press Machine - 52kgs x 20+4+4+4+4+4

Hip Abductor - 53kgs x 20+4+4+4+4+4

Hip Adductor - 53kgs x 20+4+4+4+4+4

Standing Calf Raise Machine - 113kgs x 30+6+6+6+6+6


Session 2 @ 13:10hrs

Diverging Seated Row (Single Arm) - 30kgs x 20+4+4+4+4+4

Pec Fly Machine (Single Arm) - 68kgs x 20+4+4+4+4+4

Lat Pulldown - 54kgs x 20+4+4+4+4+4

Converging Chest Press (Single Arm) - 27kgs x 20+4+4+4+4+4

DB Shrugs - 46kgs x 30+6+6+6+6+6
 
Thursday 19 December 2019

Calories, macros and activity

MyFitnessPal • 1,933 kcals (macros below from food only)

Carbs • 170
Protein • 177
Fat • 58

Caffeine • ~390mg
Alcohol • 0

Apple Watch • 4,418 steps
 
Friday 20 December 2019

Sleep & HRV Info (Oura Ring)

Readiness Score • 84

Sleep Score • 90
Sleep • 8:03hrs (in bed from 21:24 - 06:50)
Efficiency • 85%

Awake • 1:22
REM • 2:36 (32% of sleep time)
Light • 4:18 (54% of sleep time)
Deep • 1:08 (14% of sleep time)

Average Resting Heart Rate • 57 bpm (min 53 bpm)
Average Heart Rate Variability • 19 ms (max 38 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 13.2 per minute

Influencing factors - Caffeine • ~390mg / Alcohol • 0 /

Body weight @ 183.6lbs
 
Friday 20 December 2019

Arm Curl Machine (Single Arm R/L) - 27kgs x 20+4+4+4+4/4+3/4

Tricep Extension Machine (Single Arm) - 33kgs x 20+4+4+4+4+4

Lateral Raise Machine (Single Arm) - 28kgs x 20+4+4+4+4+4

Rope Face Pull - 34kgs x 20+4+4+4+4+4

Rope Curls - 27kgs x 20+4+4+4+4+4

Triceps Rope Pushdowns - 41kgs x 20+4+4+4+4+4

Alternating Knee Cruches - 1 x 30 reps (15 per side)

Alternating Leg Raises - 1 x 30 reps (15 per leg)

Crunches - 1 x 30 reps

Alternating Heel Tap - 1 x 30 reps (15 per side)

Leg Pull Ins - 1 x 30 reps

Crunches (Knees Up) - 1 x 30 reps

Plank - 1 x 60 seconds
 
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