mickc1965 training log

Sunday 21 April 2024

02:20hrs - Back, Biceps & Core


Back

Training protocol will be 3 sets per exercise performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 60 seconds rest between sets / exercises

• Unilateral Chest Supported Rows (rep range 4-8) - 110kgs* x 7, 6, 5

• Unilateral High Pulley Row (rep range 4-8) - 110kgs* x 8, 6, 5

• Seated Wide Grip Cable Row (rep range 4-8) - 95.1kgs x 8, 6, 6

• Rack Pulls @ knee level with shrug (rep range 4-8) - 130kgs x 8, 6, 6


Biceps

Training protocol will be 2 sets per exercise performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 60 seconds rest between sets / exercises

• Cable (Machine 1) Bayesian Curls (rep range 6-12) - 45kgs (22.5kgs per hand) x 10, 8

• Cable (Machine 1) Hammer Rope Curls (rep range 6-12) - 27.5kgs x 11, 9

• Cable (Machine 1) Curls (rep range 6-12) - 27.5kgs x 10, 8


Core

Focus is on the obliques, training protocol will be 3 sets performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 30 seconds rest between sets / exercises

• Cable (Machine 1) Hip level Woodchoppers (6-10) - 12.5kgs x 10, 10, 10

• Cable (Machine 1) H2L Woodchoppers (6-10) - 12.5kgs x 10, 10, 10

• Russian Twist (AMRAP) - BW x 15, 13, 10


Progression Protocols

Once target reps are achieved on the 1st set the weight will be increased by 5-10%

* denotes no allowance for any machine resistance
 
Sunday 21 April 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 2:30 (06:45 to 09:15)
Total Sleep - 2:13 / 2:20

Awake - 0:17 / 0:10
Deep Sleep - 0:16 / 0:15
Light Sleep - 1:45 / 1:47
REM - 0:12 / 0:18

Average HRV - 22ms / 54ms
 
Sunday 21 April 2024

10:30hrs (46.25 hours fasted)


Body Weight @ 182.4lbs (down 4.6lbs)

7 day average 183.34lbs (down 0.03lbs)
 
Sunday 21 April 2024

Calories, macros and activity

Feeding Window - 12:45 to 13:15

OMAD / Carnivore

• MyFitnessPal (kcals) - 2,530

• Protein (g) - 222
• Fat (g) - 178
• Carbs (g) - 10

Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil

Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium

Dr Berg Electrolyte Powder x 2 - 2000mg Potassium (Citrate), 2000mg Citric Acid (Monohydrate), 240mg Tri-Magnesium Citrate, 150mg Calcium (Lactate Pentahydrate), 80mg Himalayan Salt, 198mg Stevia

Getting cramps in my feet so upping the electrolytes to see if that helps
 
Sunday 21 April 2024

Potential quality of sleep influencing factors

• Step Count 5,493

Negative effects

• 500-550mg Caffeine

Positive effects

• Early AM Workout

• 48.5 hour fast (19/04 @ 12:15 - 21/04 @ 12:45)
• 30 minute eating window
• Last meal / food intake 8+ hours before bedtime

• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• Minimal carb (under 20g)

• No Alcohol

Sleep Aid Supplements

• Ashwagandha
• Magnesium / Magnesium Glycinate

Sleep Enhancing Actions

• White Noise
• Grounding Bed Sheet
 
Monday 22 April 2024

1st sleep info based on Oura Ring / Whoop

Time in bed - 3:30 (21:45 to 01:15)
Total Sleep - 3:14 / 3:09

Awake - 0:16 / 0:21
Deep Sleep - 0:56 / 0:42
Light Sleep - 1:42 / 1:41
REM - 0:36 / 0:46

Average HRV - 21ms / 32ms

Alarm was set for 4am for workout but couldn’t get back to sleep after waking at 1:15, on nights tonight so hopefully will have a few hours shut eye later on
 
Monday 22 April 2024

03:20hrs - Legs & Upper Abs


Legs

Training protocol will be 3 sets per exercise (excluding ladder flies) performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises

• Single Leg Extensions (Machine 2 - rep range 6-12) - 55kgs (L/R) x 10/10, 8/8, 7/7

• Seated Single Leg Curls (rep range 6-12) - 39kgs (L/R) x 12/12, 10/10, 7/7

• Adductors (3 x 15) - 80kgs x 12, 12, 12

• Abductors (3 x 15) - 80kgs x 12, 12, 12

• Plate Loaded 45° Leg Press (rep range 4-8) - 145kgs x 8, 8, 7

• BB RDL (rep range 4-8) - 90kgs x 8, 7, 6

• Standing Calf Raise (rep range 10-15) - 65kgs* x 13, 12, 11


Core

Focus is on the upper abs, training protocol will be 3 sets performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 30 seconds rest between sets / exercises

• Cable (Machine 1) Crunch (6-10) - 50kgs x 8, 7, 6

• Ab Crunch Machine (6-10) - 95kgs x 10, 8, 8

• 2 step Crunches (AMRAP) - BW x 12, 9, 8


Progression Protocols

Once target reps are achieved on the 1st set the weight will be increased by 5-10%

* denotes no allowance for any machine resistance
 
Monday 22 April 2024

2nd sleep info based on Oura Ring / Whoop

Time in bed - 2:38 (05:41 to 08:19)
Total Sleep - 2:18 / 2:25

Awake - 0:20 / 0:13
Deep Sleep - 0:29 / 0:23
Light Sleep - 1:24 / 1:27
REM - 0:25 / 0:35

Average HRV - 23ms / 32ms
 
Monday 22 April 2024

12:00hrs - (22.75 hours fasted)


Body Weight @ 181.0lbs (down 1.4lbs)

7 day average 184.14lbs (down 0.2lbs)
 
Monday 22 April 2024

Calories, macros and activity

Feeding Window 17:30 - 20:00

2MAD / Carnivore

• MyFitnessPal (kcals) - 2,769

• Protein (g) - 231
• Fat (g) - 201
• Carbs (g) - 9

That was how it stood until 5am then went on a carb binge

Individual Supplementation - 10g Creatine

Dr Berg Electrolyte Powder x2 - 2000mg Potassium (Citrate), 2000mg Citric Acid (Monohydrate), 240mg Tri-Magnesium Citrate, 150mg Calcium (Lactate Pentahydrate), 80mg Himalayan Salt, 198mg Stevia
 
Tuesday 30 April 2024

11:30hrs - Full body Push Day

Chest

Training protocol will be 2 sets per exercise (excluding ladder flies) performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises

• Plate Loaded Incline Chest Press Machine (rep range 4-8) - 88.7kgs x 10, 8

• Pin Selected Seated Chest Press Machine (rep range 4-8) - 54kgs x 10, 10

• Dips (rep range AMRAP) - 87.5kgs (Bodyweight in gym clothes) x 11, 9


Delts

Training protocol will be 3 sets performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 60 seconds rest between sets

• Lateral Raise Machine (rep range 6-12) - 50kgs x 10, 8, 7


Triceps

Training protocol will be 2 sets per exercise performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 60 seconds rest between sets / exercises

• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-12) - 30kgs x 12, 9

• Cable (Machine 1) Rope Tricep Extensions (rep range 6-12) - 30kgs x 9, 7

• Cable (Machine 1) Tricep Pushdowns (rep range 6-12) - 40kgs x 10, 8


Quads

Training protocol will be 3 sets performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises

• Single Leg Extensions (Machine 2 - rep range 6-12) - 55kgs (L/R) x 10/10, 9/9, 8/8

• Plate Loaded 45° Leg Press (rep range 4-8) - 155kgs x 8, 7, 7


Core

Focus is on lower / upper abs, training protocol will be 3 sets performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 30 seconds rest between sets / exercises

• Leg Raises (6-10) - 7.5kgs x 10, 9, 8

• Reverse Crunches (6-10) - 20kgs x 8, 7, 6

• Ab Crunch Machine (6-10) - 99kgs x 8, 7, 6

* denotes no allowance for any machine resistance



Progression Protocols

Once target reps are achieved on the 1st set the weight will be increased by 5-10%
 
Tuesday 06 May 2024

Calories, macros and activity

Feeding Window - 3.5 hours (15:30 - 19:00)

2MAD / Carnivore

• MyFitnessPal (kcals) - 2,538

• Protein (g) - 222
• Fat (g) - 182
• Carbs (g) - 3


Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil

Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
 
Tuesday 06 May 2024

22:30hrs - Full Body Pull Day

Hamstrings

Training protocol will be 3 sets performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises

• Seated Single Leg Curls (rep range 6-12) - 41.3kgs (L/R) x 12/12, 9/9, 8/8

• BB RDL (rep range 4-8) - 95kgs x 8, 7, 6

Back

Training protocol will be 3 sets per exercise performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 60 seconds rest between sets / exercises

• Unilateral Chest Supported Rows (rep range 4-8) - 110kgs* x 7, 5, 5

• Unilateral High Pulley Row (rep range 4-8) - 120kgs* x 5, 4, 3

• Seated Wide Grip Cable Row (rep range 4-8) - 95.1kgs x 7, 4 (stopped due to pain in left bicep)

• Rack Pulls @ knee level with shrug (rep range 4-8) - 140kgs x 4, 4, 4

Biceps

None performed due to pain in left bicep


* denotes no allowance for any machine resistance


Progression Protocols

Once target reps are achieved on the 1st set the weight will be increased by 5-10%
 
Wednesday 06 May 2024

Potential quality of sleep influencing factors

• Step Count - 586 (very sedate day)

Negative effects

• Workout near bedtime (increases sleeping RHR)
• 400-450mg Caffeine (200mg at 22:00)

Positive effects

• Workout (see negative late workout comment)

• 19.5hour fast (05/05 @ 20:00 - 06/05 @ 15:30)
• 3.5 hour feeding window (2MAD)
• Last meal / food intake 5+ hours before bedtime

• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• Minimal carb (under 5g)

• No Alcohol


Sleep Aid Supplements

• Ashwagandha
• Magnesium / Magnesium Glycinate

Sleep Enhancing Actions

• White Noise
 
Wednesday 08 May 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 7:21 (00:26 to 07:47)
Total Sleep - ?? / 5:57

Awake - ?? / 1:29
Deep Sleep - ?? / 1:17
Light Sleep - ?? / 2:12
REM - ?? / 2:22

Average HRV - ??ms / 48ms

Forgot to put the Oura ring back on after workout
 
Wednesday 08 May 2024

Calories, macros and activity

Feeding Window - 4hrs (14:45 to 18:45)

2MAD / Carnivore

• MyFitnessPal (kcals) - 2,079

• Protein (g) - 196
• Fat (g) - 143
• Carbs (g) - 2

Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin

Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium

Dr Berg Electrolyte Powder - 1000mg Potassium (Citrate), 1000mg Citric Acid (Monohydrate), 120mg Tri-Magnesium Citrate, 75mg Calcium (Lactate Pentahydrate), 40mg Himalayan Salt, 99mg Stevia
 
Wednesday 08 May 2024

Potential quality of sleep influencing factors

• Step Count - 632

Negative effects

• 250-300mg Caffeine

Positive effects

• 1 hour of bungee fitness

• 19.75 hour fast (06/05 @ 19:00 - 07/05 @ 14:45)
• 4 hour eating window
• Last meal / food intake 3+ hours before bedtime

• Very High protein (1g+ per lb)
• Very High fat (over 130g)
• Minimal carb (under 5g)

• No Alcohol

Sleep Aid Supplements

• Ashwagandha
• Magnesium / Magnesium Glycinate

Sleep Enhancing Actions

• White Noise
 
Wednesday 08 May 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 11:22 (21:54 to 09:16)
Total Sleep - 10:03 / 10:25

Awake - 1:19 / 0:57
Deep Sleep - 1:35 / 1:57
Light Sleep - 6:28 / 4:54
REM - 2:00 / 3:33

Average HRV - 26ms / 56ms


Wake up weight - 183.4lbs
 
Wednesday 08 May 2024

11:10hrs - Full Body Push day


Quads

Training protocol will be 3 sets performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises

• Single Leg Extensions (Machine 2 - rep range 6-12) - 55kgs (L/R) x 11/11, 10/10, 9/9

• Plate Loaded 45° Leg Press (rep range 6-12) - 165kgs x 8, 8, 8


Chest

Training protocol will be 2 sets per exercise performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises

• Plate Loaded Incline Chest Press Machine (rep range 6-12) - 88.7kgs x 12, 8

• Pin Selected Seated Chest Press Machine (rep range 6-12) - 54kgs x 12, 9

• Dips (rep range AMRAP) - 84.75kgs (Bodyweight in gym clothes) x 12, 10


Triceps

Training protocol will be 2 sets per exercise performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 60 seconds rest between sets / exercises

• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-12) - 32.5kgs x 10, 7

• Cable (Machine 1) Rope Tricep Extensions (rep range 6-12) - 30kgs x 9, 7

• Cable (Machine 1) Tricep Pushdowns (rep range 6-12) - 40kgs x 11, 8



Delts (lateral head only)

Training protocol will be 3 sets performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 60 seconds rest between sets / exercises

• Lateral Raise Machine (rep range 6-12) - 50kgs x 12, 11, 8



Core

Focus is on lower & upper abs, training protocol will be 3 sets performed close to TECHNICAL FAILURE with a minimum 3 second eccentric (rep range stated after each exercise) with approximately 30 seconds rest between sets / exercises

• Leg Raises (6-12) - 7.5kgs x 12, 10

• Reverse Crunches (6-12) - 20kgs x 9, 8

• Ab Crunch Machine (6-12) - 99kgs x 8, 7

* denotes no allowance for any machine resistance


Progression Protocols

Once target reps are achieved on the 1st set the weight will be increased by 5-10%
 
Wednesday 08 May 2024

Calories, macros and activity

Feeding Window - 7.25hrs (19:45 - 03:00)

Carnivore

• MyFitnessPal (kcals) - 2,578

• Protein (g) - 238
• Fat (g) - 178
• Carbs (g) - 6

Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin

Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium

Dr Berg Electrolyte Powder - 1000mg Potassium (Citrate), 1000mg Citric Acid (Monohydrate), 120mg Tri-Magnesium Citrate, 75mg Calcium (Lactate Pentahydrate), 40mg Himalayan Salt, 99mg Stevia
 
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