mickc1965 training log

Discussion in 'Training Logs' started by mickc1965, Mar 26, 2014.

  1. mickc1965

    mickc1965 Well-Known Member

    Monday 12 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 75

    Sleep Score • 80
    Sleep • 6:02hrs (in bed from 22:15 - 05:10)
    Efficiency • 87%

    Woke at 4 and struggled from then on as woke stuffed up and a bit of a cough, did a lot of tidying the house including the bedroom so wondered if it’s to do with disturbing dust etc, will see how it goes

    Awake • 0:52
    REM • 1:13 (20% of sleep time)
    Light • 2:39 (44% of sleep time)
    Deep • 2:09 (36% of sleep time)

    Average Resting Heart Rate • 55 bpm (min 50 bpm)
    Average Heart Rate Variability • 40 ms (max 59 ms)
    Body Temperature deviation • -0.7°F
    Respiratory Rate • 12.2 per minute

    Influencing factors - Caffeine • ~350mg / Alcohol • 0 /

    Body weight @ 177.2lbs - 2.2lbs away from what I want to weigh when I leave for the cruise on 21 August, intend to drop to 173/4 if I can and then increase calories to 2000 - 2500 by reintroducing carbs
     
  2. mickc1965

    mickc1965 Well-Known Member

    Monday 12 August 2019

    07:30hrs Walking (treadmill) - 4 miles


    12:10hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets

    Diverging Seated Row (3 x 8-12) - 86kgs x 12, 10, 7

    Prone leg curls (3 x 10-15) - 64kgs x 15, 12, 8

    Lat Pulldown (3 x 8-12) - 73kgs x 12, 10, 6

    DB Shrugs (3 x AMRAP) - 44kgs x 30, 25, 21

    Seated Calf Raise (4 x AMRAP) - 70kgs x 35, 30, 26, 22

    Arm Curl Machine (3 x 10-15) - 54kgs x 15, 12, 9
     
  3. mickc1965

    mickc1965 Well-Known Member

    Monday 12 August 2019

    Calories, macros and activity

    MyFitnessPal • 1,473 kcals

    Carbs • 62
    Protein • 193
    Fat • 50

    Caffeine • ~330mg
    Alcohol • 0

    Apple Watch • 11,722 steps
     
  4. mickc1965

    mickc1965 Well-Known Member

    Tuesday 13 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 84

    Sleep Score • 92
    Sleep • 7:21hrs (in bed from 21:58 - 06:14)
    Efficiency • 89%

    Awake • 0:55
    REM • 1:45 (24% of sleep time)
    Light • 3:18 (45% of sleep time)
    Deep • 2:17 (31% of sleep time)

    Average Resting Heart Rate • 53 bpm (min 47 bpm)
    Average Heart Rate Variability •34 ms (max 73 ms)
    Body Temperature deviation • -0.9°F
    Respiratory Rate • 12.8 per minute

    Influencing factors - Caffeine • ~330mg / Alcohol • 0 /

    Body weight @ 176.6lbs
     
  5. mickc1965

    mickc1965 Well-Known Member

    Tuesday 13 August 2019

    07:30hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets

    Pec Flies machine (3 x 15-20) - 86kgs x 20, 18, 15

    Rear Delts on pec fly machine (3 x 15-20) - 86kgs x 20, 16, 12

    Leg extensions (3 x AMRAP) - 59kgs x 32, 29, 25

    BW Dips (3 x 6-10) - 10, 8, 6

    Standing Calf Raise (3 x AMRAP) - 113kgs x 35, 26, 23

    Lateral Raise machine (3 x 15-20) - 68kgs x 20, 18, 12

    Tricep extension machine (3 x AMRAP) - 64kgs x 25, 16, 12


    12:00hrs Walking - 3 miles
     
  6. mickc1965

    mickc1965 Well-Known Member

    Tuesday 13 August 2019

    Calories, macros and activity

    MyFitnessPal • 1,501 kcals

    Carbs • 68
    Protein • 194
    Fat • 50

    Caffeine • ~240mg
    Alcohol • 0

    Apple Watch • 9,491 steps
     
  7. mickc1965

    mickc1965 Well-Known Member

    Wednesday 14 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 87

    Sleep Score • 94
    Sleep • 8:03hrs (in bed from 22:01 - 06:43)
    Efficiency • 93%

    Awake • 0:39
    REM • 1:59 (25% of sleep time)
    Light • 4:23 (54% of sleep time)
    Deep • 1:40 (21% of sleep time)

    Average Resting Heart Rate • 53 bpm (min 49 bpm)
    Average Heart Rate Variability • 33 ms (max 127 ms)
    Body Temperature deviation • -0.4°F
    Respiratory Rate • 13.1 per minute

    Influencing factors - Caffeine • ~240mg / Alcohol • 0 /

    Body weight @ 176.6lbs

    Weight training - no training today as car didn’t come back from its service in time plus felt very tired this morning despite a good nights sleep

    Walking - 1 mile (rained most of the day)

    Calories, macros and activity

    MyFitnessPal • 1,459 kcals

    Carbs • 59
    Protein • 193
    Fat • 50

    Caffeine • ~230mg
    Alcohol • 0

    Apple Watch • 5,965 steps
     
  8. mickc1965

    mickc1965 Well-Known Member

    Thursday 15 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 90

    Sleep Score • 92
    Sleep • 7:27hrs (in bed from 22:05 - 06:52)
    Efficiency • 85%

    Awake • 1:19
    REM • 2:09 (29% of sleep time)
    Light • 2:49 (38% of sleep time)
    Deep • 2:29 (33% of sleep time)

    Average Resting Heart Rate • 51 bpm (min 46 bpm)
    Average Heart Rate Variability • 37 ms (max 62 ms)
    Body Temperature deviation • 0.0°F
    Respiratory Rate • 13.2 per minute

    Influencing factors - Caffeine • ~230mg / Alcohol • 0 /

    Body weight @ 175.8 lbs

    Weight training - No weight training again today as too busy at work due to next weeks holiday

    Calories, macros and activity

    MyFitnessPal • 1,466 kcals

    Carbs • 61
    Protein • 192
    Fat • 50

    Caffeine • ~410mg
    Alcohol • 0

    Apple Watch • 5,749 steps
     
  9. mickc1965

    mickc1965 Well-Known Member

    Friday 16 August 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 64

    Sleep Score • 58
    Sleep • 3:31hrs (in bed from 22:02 - 02:32) actually woke at 1:15
    Efficiency • 79%

    Awake • 0:56
    REM • 0:34 (16% of sleep time)
    Light • 1:12 (34% of sleep time)
    Deep • 1:45 (50% of sleep time)

    Average Resting Heart Rate • 53 bpm (min 50 bpm)
    Average Heart Rate Variability • 34 ms (max 76 ms)
    Body Temperature deviation • -1.0°F
    Respiratory Rate • 12.8 per minute

    Influencing factors - Caffeine • ~410mg / Alcohol • 0 / binge eating

    Body weight @ 175.8lbs

    Weight training - no training again due to work and lack of sleep

    Calories, macros and activity

    MyFitnessPal • 1,466 kcals

    Carbs • 63
    Protein • 191
    Fat • 49

    Caffeine • ~230mg
    Alcohol • 0

    Apple Watch • 4,425 steps
     
  10. mickc1965

    mickc1965 Well-Known Member

    Monday 02 September 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 80

    Sleep Score • 85
    Sleep • 7:15hrs (in bed from 22:13 - 06:43)
    Efficiency • 85%

    Awake • 1:14
    REM • 1:41 (23% of sleep time)
    Light • 4:44 (65% of sleep time)
    Deep • 0:49 (12% of sleep time)

    Average Resting Heart Rate • 61 bpm (min 52 bpm)
    Average Heart Rate Variability • 31 ms (max 75 ms)
    Body Temperature deviation • -0.3°F
    Respiratory Rate • 13.5 per minute

    Influencing factors - Caffeine • ~400mg / Alcohol • 0 / binge eating

    Body weight @ 188.0lbs
     
  11. mickc1965

    mickc1965 Well-Known Member

    Monday 02 September 2019

    12:00hrs Weight training - target is in brackets below (sets x rep range) with 30 seconds rest between sets

    Flat BB bench (2 x 8-12) - 65kgs x 12, 10

    Face Pull with raise (2 x 8-12) - 23kgs x 12, 10

    Lateral Raise machine (2 x 15-20) - 68kgs x 20, 15

    Leg extensions (2 x AMRAP) - 59kgs x 32, 28

    Tricep extension machine (2 x AMRAP) - 64kgs x 23, 16

    Seated Calf Raise (2 x AMRAP) - 80kgs x 25, 20
     
  12. Jester

    Jester Well-Known Member

    No myoreps these days?
     
  13. mickc1965

    mickc1965 Well-Known Member

    Not at the moment, will be training 6 days a week loosely based on Push / Pull and DogCrapp - days 1 and 2 will be 2 sets, 3 and 4 will be 3 sets and 5 and 6 being 4 sets, with day 7 off then rinse and repeat. I have got 3 weeks of training then having Lens Replacement Surgery so may have to have some time off depending on what the Consultant says. Enjoying this method of training but will probably revert back to myo reps at some point later in the year / early 2020
     
  14. mickc1965

    mickc1965 Well-Known Member

    Tuesday 03 September 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 82

    Sleep Score • 90
    Sleep • 7:13hrs (in bed from 22:26 - 06:22)
    Efficiency • 91%

    Awake • 0:43
    REM • 1:39 (23% of sleep time)
    Light • 4:27 (62% of sleep time)
    Deep • 1:06 (15% of sleep time)

    Average Resting Heart Rate • 60 bpm (min 55 bpm)
    Average Heart Rate Variability • 32 ms (max 94 ms)
    Body Temperature deviation • -0.4°F
    Respiratory Rate • 13.9 per minute

    Influencing factors - Caffeine • ~420mg / Alcohol • 0 / binge eating
     
  15. mickc1965

    mickc1965 Well-Known Member

    Tuesday 03 September 2019

    08:00hrs Weight training (day 2 of 6) - target is in brackets below (sets x rep range) with 30 seconds rest between sets

    Diverging Seated Row (2 x 8-12) - 73kgs x 12, 11

    Prone leg curls (2 x 10-15) - 54kgs x 15, 13

    Lat Pulldown (2 x 8-12) - 59kgs x 12, 11

    DB Shrugs (2 x AMRAP) - 44kgs x 30, 25

    Arm Curl Machine (2 x 10-15) - 54kgs x 15, 13

    Seated Calf Raise (2 x AMRAP) - 80kgs x 25, 21
     
  16. mickc1965

    mickc1965 Well-Known Member

    Wednesday 04 September 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 84

    Sleep Score • 88
    Sleep • 7:28hrs (in bed from 22:31 - 06:36)
    Efficiency • 92%


    Awake • 0:36
    REM • 1:33 (21% of sleep time)
    Light • 5:11 (69% of sleep time)
    Deep • 0:44 (10% of sleep time)

    Average Resting Heart Rate • 59 bpm (min 53 bpm)
    Average Heart Rate Variability • 35 ms (max 104 ms)
    Body Temperature deviation • -0.8°F
    Respiratory Rate • 13.8 per minute

    Influencing factors - Caffeine • ~240mg / Alcohol • 0 / binge eating
     
    Last edited: Sep 4, 2019
  17. mickc1965

    mickc1965 Well-Known Member

    Monday 09 September 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 78

    Sleep Score • 81
    Sleep • 6:30hrs (in bed from 22:01 - 05:32)
    Efficiency • 86%

    Awake • 1:01
    REM • 1:00 (15% of sleep time)
    Light • 3:52 (60% of sleep time)
    Deep • 1:37 (25% of sleep time)

    Average Resting Heart Rate • 61 bpm (min 53 bpm)
    Average Heart Rate Variability • 48 ms (max 202 ms)
    Body Temperature deviation • -0.1°F
    Respiratory Rate • 14.1 per minute
     
  18. mickc1965

    mickc1965 Well-Known Member

    Monday 09 September 2019

    12:00pm 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

    Prone Leg Curls - 54kgs x 15+3+3+3+3+3

    Leg extensions - 66kgs x 15+3+3+3+3+3

    Face Pull with raise - 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

    Seated Calf Raise (3 x AMRAP) - 80kgs x 25, 22, 18

    Lat Pulldown - 52kgs x 15+3+3+3+3+3

    DB Shrugs (3 x AMRAP) - 44kgs x 25, 20, 18

    Arm Curl Machine - 54kgs x 15+3+3+3+3+3

    Tricep extension machine - 64kgs x 15+3+3+3+3+3
     
  19. mickc1965

    mickc1965 Well-Known Member

    Monday 09 September 2019

    Calories, macros and activity

    MyFitnessPal • 1,582 kcals

    Carbs • 123
    Protein • 184
    Fat • 39

    Caffeine • ~380mg
    Alcohol • 0

    Apple Watch • 1,585 steps
     
  20. mickc1965

    mickc1965 Well-Known Member

    Tuesday 10 September 2019

    Sleep & HRV Info (Oura Ring)

    Readiness Score • 77

    Sleep Score • 78
    Sleep • 6:17hrs (in bed from 22:05 - 06:43)
    Efficiency • 73%

    Awake • 2:21
    REM • 1:22 (22% of sleep time)
    Light • 4:03 (65% of sleep time)
    Deep • 0:51 (13% of sleep time)

    Average Resting Heart Rate • 61 bpm (min 55 bpm)
    Average Heart Rate Variability • 35 ms (max 97 ms)
    Body Temperature deviation • -0.3°F
    Respiratory Rate • 14.1 per minute

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

    Body weight @ 189.2lbs

    weight training - Rest Day

    12:00hrs Walking - 1.3 miles
     

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