Wednesday 11 March 2020 Calories, macros and activity • MyFitnessPal - 1,849 kcals • Carbs - 160 • Protein - 190 • Fat - 46 • Caffeine - 550-575mg • Apple Watch - 7,529 steps
Thursday 12 March 2020 Potential Sleep Influencing factors from yesterday • Caffeine - 550-575mg • Alcohol - 0 • Calorie deficit Oura Ring Sleep & HRV Info • Readiness Score - 78 • Sleep Score - 85 • Sleep - 6:46hrs (in bed from 22:00 - 06:00) • Efficiency - 85% • Awake - 1:13 • REM - 1:41 (25% of sleep time) • Light - 3:47 (56% of sleep time) • Deep - 1:18 (19% of sleep time) • Body Temperature deviation - 0.0°F • Respiratory Rate - 13.8 per minute • Average Heart Rate Variability - 28ms (max 56ms) • Average Resting Heart Rate - 59bpm (min 52bpm) HRV Elite info (based on 4 minute test) • Morning Readiness level - 10 • Heart Rate Variability Score - 60 • 7 day HRV CV (co-efficient of variability) - 5.1% • Minimum Heart Rate - 50.68 • Maximum Heart Rate - 66.52 • Average Heart Rate - 56.53 Compared to your recent baseline, you should be able to train harder and handle more stress today Body weight @ 179.6lbs
Thursday 12 March 2020 Training - REST DAY Calories, macros and activity • MyFitnessPal - 1,841 kcals • Carbs - 159 • Protein - 188 • Fat - 46 • Caffeine - 500-525mg • Apple Watch - 8,666 steps
Friday 13 March 2020 Potential Sleep Influencing factors from yesterday • Caffeine - 500-525mg • Alcohol - 0 • Calorie deficit Oura Ring Sleep & HRV Info • Readiness Score - 88 • Sleep Score - 91 • Sleep - 7:41hrs (in bed from 21:22 - 06:00) • Efficiency - 91% • Awake - 0:46 • REM - 2:00 (26% of sleep time) • Light - 4:06 (53% of sleep time) • Deep - 1:34 (21% of sleep time) • Body Temperature deviation - 0.0°F • Respiratory Rate - 12.9 per minute • Average Heart Rate Variability - 35ms (max 60ms) • Average Resting Heart Rate - 55bpm (min 51bpm) HRV Elite info (based on 4 minute test) • Morning Readiness level - 10 • Heart Rate Variability Score - 60 • 7 day HRV CV (co-efficient of variability) - 4.8% • Minimum Heart Rate - 51.99 • Maximum Heart Rate - 71.94 • Average Heart Rate - 60.25 Compared to your recent baseline, you should be able to train harder and handle more stress today Body weight @ 179.6lbs
Friday 13 March 2020 Weight Training - rep target for 1st set is first figure in brackets below followed by 3 sets based on EMOM with total rep target as second figure in brackets • Leg Press Machine (10/30) - 140kgs x 10, 8, 7, 5 • Toe Press (AMRAP) - 160kgs x 33, 25, 18, 15 • Leg Extensions (10/30) - 75kgs x 10, 8, 7, 5 • Leg Curls (10/30) - 65kgs x 10, 8, 7, 5 • Seated Row Plate loaded (10/30) - 110kgs x 10, 8, 7, 5 • Chest Press Plate loaded (10/30) - 95kgs x 10, 8, 6, 0 Acute pain in right pec during 3rd set and wasn’t able to perform a single rep in 4th set • Neutral Grip Lat Pulldown (10/30) - 70kgs x 10, 8, 7, 5 • Rope Face Pull (10/30) - 35kgs x 10, 8, 7, 5 • Cable Side Lateral Raises (10/30) - 7.5kgs x 10, 8, 7, 5 • Cable Curls (10/30) - 32.5kgs x 10, 8. 7, 5 • Tricep Pushdowns (10/30) - 45kgs x 10, 8, 6, 4
Friday 13 March 2020 Calories, macros and activity • MyFitnessPal - 1,572 kcals from food plus 1,365 kcals from alcohol (macros below from food only) • Carbs - 135 • Protein - 163 • Fat - 40 • Caffeine - 400-425mg • Apple Watch - 11,135 steps
Saturday 14 March 2020 Potential Sleep Influencing factors from yesterday • Caffeine - 400-425mg • Alcohol - 5 pints of cider • Calorie deficit (food wise) Oura Ring Sleep & HRV Info • Readiness Score - 65 • Sleep Score - 83 • Sleep - 6:32hrs (in bed from 00:25 - 07:31) • Efficiency - 92% • Awake - 0:34 • REM - 2:23 (37% of sleep time) • Light - 2:30 (38% of sleep time) • Deep - 1:39 (25% of sleep time) • Body Temperature deviation - +0.5°F • Respiratory Rate - 13.9 per minute • Average Heart Rate Variability - 17ms (max 36ms) • Average Resting Heart Rate - 70bpm (min 66bpm) HRV Elite info - did not do test as drinking last night and this will negatively affect the 7 day HRV CV (co-efficient of variability) Body weight @ 180.6lbs Weight training - REST DAY Calories, macros and activity • MyFitnessPal - 1,507 kcals from food plus 438 kcals from non alcoholic lager (macros below from food only) • Carbs - 136 • Protein - 158 • Fat - 34 • Caffeine - 350-375mg • Apple Watch - 5,078 steps
Sunday 15 March 2020 Potential Sleep Influencing factors from yesterday • Caffeine - 350-375mg • Alcohol - 0 • Calorie deficit Oura Ring Sleep & HRV Info • Readiness Score - 75 • Sleep Score - 73 • Sleep - 5:36hrs (in bed from 00:28 - 06:48) • Efficiency - 88% • Awake - 0:44 • REM - 1:02 (19% of sleep time) • Light - 2:49 (50% of sleep time) • Deep - 1:44 (31% of sleep time) • Body Temperature deviation - -0.3°F • Respiratory Rate - 13.5 per minute • Average Heart Rate Variability - 48ms (max 77ms) • Average Resting Heart Rate - 52bpm (min 46bpm) HRV Elite info (based on 4 minute test) • Morning Readiness level - 7 (Sympathetic) • Heart Rate Variability Score - 57 • 7 day HRV CV (co-efficient of variability) - 4.8% • Minimum Heart Rate - 49.67 • Maximum Heart Rate - 60.48 • Average Heart Rate - 53.49 Compared to your recent baseline, you should be able to train harder and handle more stress today Body weight @ 180.4lbs
Monday 16 March 2020 Potential Sleep Influencing factors from yesterday • Caffeine - 450-500mg • Alcohol - 0 • Chocolate binge fest Oura Ring Sleep & HRV Info • Readiness Score - 87 • Sleep Score - 93 • Sleep - 8:16hrs (in bed from 21:32 - 06:00) • Efficiency - 98% • Awake - 0:11 • REM - 2:35 (31% of sleep time) • Light - 4:07 (51% of sleep time) • Deep - 1:33 (19% of sleep time) • Body Temperature deviation - + 0.3°F • Respiratory Rate - 13.1 per minute • Average Heart Rate Variability - 19ms (max 28ms) • Average Resting Heart Rate - 62bpm (min 54bpm) HRV Elite info (based on 4 minute test) • Morning Readiness level - 5 (Sympathetic) • Heart Rate Variability Score - 55 • 7 day HRV CV (co-efficient of variability) - 4.8% • Minimum Heart Rate - 55.15 • Maximum Heart Rate - 76.53 • Average Heart Rate - 62.98 Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Monday 16 March 2020 Weight Training - rep target for 1st set is first figure in brackets below followed by 3 sets based on EMOM with total rep target as second figure in brackets • Leg Press Machine (10/30) - 150kgs x 10, 8, 6, 4 • Toe Press (AMRAP) - 150kgs x 35, 26, 22, 18 • Leg Extensions (10/30) - 77.5kgs x 10, 8, 7, 5 • Leg Curls (10/30) - 67.5kgs x 10, 8, 7, 5 • Seated Row Plate loaded (10/30) - 120kgs x 10, 8, 7, 5 • Chest Press Plate loaded (10/30) - Pain in right pec during warm up so stopped at that point, will give pressing a miss for a couple of weeks to see how it recovers • Neutral Grip Lat Pulldown (10/30) - 75kgs x 10, 8, 7, 5 • Rope Face Pull (10/30) - 37.5kgs x 10, 8, 7, 5 • Cable Side Lateral Raises (10/30) - 7.5kgs x 10, 8, 7, 5 • Cable Curls (10/30) - 35kgs x 10, 6. 5, 4 • Tricep Pushdowns (10/30) - 45kgs x 10, 8, 6, 5
Monday 16 March 2020 Calories, macros and activity • MyFitnessPal - 1,810 kcals • Carbs - 151 • Protein - 187 • Fat - 47 • Caffeine - 350-375mg • Apple Watch - 10,836 steps
Now UK gyms have all shutdown have had to spend the weekend to sort my garage out so can start home training again for the foreseeable future
It's insane huh.... has affected everything. I'm lucky that I've always hometrained and had my own equipment. But have never lived through anything as widespread as this.. All nonessential places have closed here in Aus, I feel a full lockdown is coming soon... Stay safe brother
Think we will lockdown today or tomorrow as it seemed everyone carried on as normal yesterday as it was a nice day (for the UK) and Mother’s Day
