mickc1965 training log

Wednesday 02 February 2022 (following night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• Caffeine - 175mg pre workout 17 hrs prior

Positive effects

• Workout
• 15 hour fast (from 5am to 8pm)
• 8 hour eating window (8pm to 4am)
• High protein / lowish carb diet
• No Alcohol
• No Caffeine
 
Wednesday 02 February 2022

Oura Ring Sleep & HRV Info

• Readiness Score - 63

• Sleep Score - 55
• Sleep - 3:40 (in bed from 07:44 - 11:31)
• Efficiency - 97%

• Awake - 0.06
• REM - 0:44 (20% of sleep time)
• Light - 1:30 (41% of sleep time)
• Deep - 1:26 (29% of sleep time)

• Average HRV - 18ms (max 27ms)
• Average RHR - 61bpm (min 58bpm)
• Body Temperature deviation - -0.2°C
• Respiratory Rate - 12.8 per minute

HRV4Training app (data is from the Oura ring) - HRV score is 6.6 (current baseline is 6.7) - Advice is to limit intensity today because subjective scores are trending negatively, which to be honest is expected after 12 hour night shifts - will ignore [emoji23][emoji23]

• Body Weight - 192.0lbs (7 day rolling average = 193.31lbs)
 
Wednesday 02 February 2022 @ 2:40pm

Push Day - Training style is Myo reps with the activation set rep target in brackets followed by 5 Myo rep sets with the total Myo rep count to match activation set.

The raises below are a warm up for shoulder health

• Lu Raises (10) - 5kgs x 10, 10

• Front Raises (10) - 5kgs x 10, 10

• Rear Raises (10) - 5kgs x 10, 10

Main Workout

• Plate Loaded Chest Press (10) - 90kgs x 10+2+2+2+2+2

• DB flies with slight incline (15) - 12.5kgs x 15+3+3+3+3+3

• Watson Viking Press (10) - 45kgs x 10+2+2+2+2+2

• Plate Loaded Leg Extensions (15) - 32.5kgs x 15+3+3+3+3+3

• Box Front Squats (10) - 60kgs x 10+2+2+2+2+2

• Seated Calf Raise (20) - 30kgs x 20+4+4+4+4+4

• DB Single Arm OH Tricep Extension (15) - 12.5kgs x 15+3+3+3+3+3

• DB OH Tricep Extension (15) - 25kgs x 15+3+3+3+3+3
 
Wednesday 02 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) - 1,514

• Protein (g) - 173
• Carbs (g) - 59
• Fat (g) - 61

• Steps - 3,915

Todays feeding window was between 4pm & 7:30pm that was preceded by a 12 hour fast
 
Wednesday 02 February 2022

Potential quality of sleep influencing factors

Negative effects

• Ate late / within 3 hours of bedtime
• Caffeine - 175mg (Preworkout drink @ 2:30pm

Positive effects

• Workout
• 3.5 hour eating window (4pm to 7:30pm)
• High protein / lowish carb diet
• No Alcohol
 
Thursday 03 February 2022

Oura Ring Sleep & HRV Info

• Readiness Score - 86

• Sleep Score - 93
• Sleep - 8:38 (in bed from 21:51 - 08:31)
• Efficiency - 81%

• Awake - 1:59
• REM - 2:13 (26% of sleep time)
• Light - 4:57 (57% of sleep time)
• Deep - 1:28 (17% of sleep time)

• Average HRV - 21ms (max 49ms)
• Average RHR - 59bpm (min 53bpm)
• Body Temperature deviation - +0.1°C
• Respiratory Rate - 13.0 per minute

HRV4Training app (data is from the Oura ring) - HRV score is 6.8 (current baseline is 6.7 and range is 6.5-6.8) - Advice is to proceed as planned [emoji3]

• Body Weight - 191.0lbs (7 day rolling average = 192.74lbs)
 
Thursday 03 February 2022 @ 14:30hrs

Pull Day - Training style is Myo reps with the activation set rep target in brackets followed by 5 Myo rep sets with the total Myo rep count to match activation set.

• BB Seal Row (10) - 72.5kgs x 10+2+2+2+2+2

• Plate Loaded Lat Pulldown (10) - 92.5kgs x 10+2+2+2+2+2

• Plate Loaded Low Row (10) - 112.5kgs x 10+2+2+2+2+2

• Plate Loaded Shrug Machine (10) - 120kgs x 20+4+4+4+4+4

• DB Curls (15) - 12.5kgs x 15+3+3+3+3+3

• DB Hammer Curls (15) - 12.5kgs x 15+3+3+3+3+3

• Standing Leg Curls (15) - 13.75kgs x 15+3+3+3+3+3

• SLDL (10) - 62.5kgs x 10+2+2+2+2+2

• Donkey Calf Raise (15) - 50kgs x 20+4+4+4+4+4
 
Thursday 03 February 2022

Calories, macros and activity

• MyFitnessPal (kcals) - 1,752

• Protein (g) - 175
• Carbs (g) - 120
• Fat (g) - 62

• Steps - 4,393

Todays feeding window was between 12:00 & 18:00 that was preceded by a 16.5 hour fast
 
Thursday 03 February 2022

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Workout
• 16.5 hour fast (from yesterday @ 19:30 to 12:00)
• 6 hour eating window (12:00 to 18:00)
• High protein / lowish carb diet
• No Alcohol
• No Caffeine
 
Friday 04 February 2022

Oura Ring Sleep & HRV Info

• Readiness Score - 77

• Sleep Score - 93
• Sleep - 7:27 (in bed from 21:37 - 05:28)
• Efficiency - 95%

• Awake - 0:24
• REM - 2:21 (32% of sleep time)
• Light - 3:56 (53% of sleep time)
• Deep - 1:09 (15% of sleep time)

• Average HRV - 25ms (max 45ms)
• Average RHR - 56bpm (min 51bpm)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 13.1 per minute

HRV4Training app (data is from the Oura ring) HRV score is 7.0 (current baseline is 6.7 and range is 6.6-6.9)

HRV4Training advice is to proceed as planned which disagrees with Oura that advises to take it lighter today

• Body Weight - 191.0lbs (7 day rolling average = 192.14lbs)
 
Friday 04 February 2022

Push Day - Training style is EMOM with the rep target for 1st set being the first figure in brackets followed by 2 further sets with the total rep target as second figure in brackets (set at 2.5x first set rep target), last set will be clustered, if required. Once the total target reps are achieved without clustering then I will add weight (or maybe rep total) in the next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10, 10

• Front Raises - 5kgs x 10, 10

• Rear Raises - 5kgs x 10, 10

Main Workout

• DB flies with slight incline (15/38) - 15kgs x 15, 13, 10

• Plate Loaded Chest Press (10/25) - 90kgs x 10, 8, 7

• Viking Press (10/25) - 40kgs x 10, 8, 7

• DB Single Arm OH Tricep Extension (15/38) - 12.5kgs x 15, 13, 10

• DB OH Tricep Extension (15/38) - 25kgs x 15, 13, 10

• Plate Loaded Leg Extensions (15/38) - 32.5kgs x 15, 13, 10

• Box Front Squats (10/25) - 65kgs x 10, 8, 7

• Plate Loaded Seated Calf Raise (20/50) - 32.5kgs x 20, 17, 13
 
Friday 04 February 2022 - Saturday 05 February 2022 (Night Shift)

Calories, macros and activity

• MyFitnessPal (kcals) - 1,867

• Protein (g) - 225
• Carbs (g) - 89
• Fat (g) - 63

• Steps - 5,832

Feeding window was between 20:00 (Fr) & 04:00 (Sa) that was preceded by a 18 hour fast
 
Saturday 05 February 2022 (following a night shift)

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)

Positive effects

• Workout
• 26 hour fast (from Thursday @ 6pm to Friday @ 8pm) bar a pre workout drink
• 8 hour eating window (8pm to 4am)
• High protein / lowish carb diet
• No Alcohol
• Caffeine - 175mg pre workout drink at 9:30am yesterday so out of system by sleep time
 
Saturday 05 February 2022

Oura Ring Sleep & HRV Info

• Readiness Score - 71

• Sleep Score - 75
• Sleep - 6:48 (in bed from 07:15 - 16:46)
• Efficiency - 72%

I woke at 11 and went back to sleep after 1pm and Oura kept it a one session so efficiently has been reduced significantly

• Awake - 2:37
• REM - 2:10 (32% of sleep time)
• Light - 3:19 (49% of sleep time)
• Deep - 1:19 (19% of sleep time)

• Average HRV - 23ms (max 52ms)
• Average RHR - 60bpm (min 54bpm)
• Body Temperature deviation - -0.2°C
• Respiratory Rate - 13.8 per minute

HRV4Training app (data is from the Oura ring) - HRV score is 6.9 (current baseline is 6.8 and range is 6.6-6.9)

Advice from Oura is to rest and recover and from HRV4Training is to proceed as planned, currently on night shifts so no plans on training until Tuesday at the earliest

• Body Weight - 191.0lbs (7 day rolling average = 191.71lbs)

NO TRAINING AS ON NIGHT SHIFT
 
Saturday 05 February 2022 - Sunday 06 February 2022

Calories, macros and activity

Went on a bit of a binge at work so not counted calories today

• Steps - 15,274

Todays feeding window was between 8pm & 5am that was preceded by a 16 hour fast

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• No Exercise / Workout
• Poor Diet

Positive effects

• 18 hour fast (from yesterday @ 8pm to 4am)
• 9 hour eating window (8pm to 5am)
• No Alcohol
• No Caffeine
 
Sunday 06 February 2022

Oura Ring Sleep & HRV Info

• Readiness Score - 74

• Sleep Score - 72
• Sleep - 6:39 (in bed from 07:03 - 16:49)
• Efficiency - 68%

• Awake - 3:05
• REM - 2:05 (31% of sleep time)
• Light - 3:28 (52% of sleep time)
• Deep - 1:06 (17% of sleep time)

• Average HRV - 20ms (max 34ms)
• Average RHR - 62bpm (min 54bpm)
• Body Temperature deviation - +0.3°C
• Respiratory Rate - 13.2 per minute

HRV4Training app (data is from the Oura ring) - HRV score is 6.8 (current baseline is 6.8 and range is 6.6-6.9)

Advice from Oura is take it easy if feeling tired and from HRV4Training is to proceed as planned

• Body Weight - 192.4lbs (7 day rolling average = 191.63lbs) - downside of poor diet / binge eating on night shifts
 
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Sunday 06 February 2022 - Monday 07 February 2022 (night shift)

Calories, macros and activity

• MyFitnessPal (kcals) - 1,488

• Protein (g) - 168
• Carbs (g) - 64
• Fat (g) - 62

• Steps - 8,658

Todays feeding window was between 19:30 & 02:30 that was preceded by a 14.5 hour fast, lower calories as forgot to take some of my food with me
 
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Sunday 06 February 2022

Potential quality of sleep influencing factors

Negative effects

• Night shift (7pm - 7am)
• No Exercise / Workout

Positive effects

• 14.5 hour fast (5:00am to 7:30pm)
• 7 hour eating window (7:30pm to 2:30am)
• High protein / lowish carb diet
• No Alcohol
• No Caffeine
 
Monday 07 February 2022 (after a night shift)

Oura Ring Sleep & HRV Info

• Readiness Score - 77

• Sleep Score - 73
• Sleep - 6:22 (in bed from 07:25 - 15:35)
• Efficiency - 78%

• Awake - 1:45
• REM - 1:58 (31% of sleep time)
• Light - 2:43 (43% of sleep time)
• Deep - 1:41 (26% of sleep time)

• Average HRV - 24ms (max 54ms)
• Average RHR - 56bpm (min 51bpm)
• Body Temperature deviation - -0.2°C
• Respiratory Rate - 12.8 per minute

HRV4Training app (data is from the Oura ring) - HRV score is 7.0 (current baseline is 6.8 and range is 6.6-7.0)

Advice from Oura is to take an afternoon power nap and from HRV4Training is proceed as planned

• Body Weight - 191.0lbs (7 day rolling average = 191.49lbs)

NO TRAINING AS ON NIGHT SHIFT
 
Monday 07 February 2022 - Tuesday 08 February 2022 (night shift)

Calories, macros and activity

• MyFitnessPal (kcals) - 1,781

• Protein (g) - 213
• Carbs (g) - 84
• Fat (g) - 66

5 hour (7:30pm & 12:30am) feeding window that was preceded by a 17 hour fast

• Steps - 9,850
 
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