mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Friday 21 June 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 87
Sleep Score • 85
Sleep • 7:06hrs (in bed from 22:03 - 05:58)
Efficiency • 90%
Awake • 0:49
REM • 1:35 (22% of sleep time)
Light • 4:07 (58% of sleep time)
Deep • 1:24 (20% of sleep time)
Average Resting Heart Rate • 58 bpm (min 52 bpm)
Average Heart Rate Variability • 32 ms (max 90 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 14.4 per minute
Influencing factors - Caffeine • ~50mg / Alcohol • 0 /
Body weight @ 185.6lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 87
Sleep Score • 85
Sleep • 7:06hrs (in bed from 22:03 - 05:58)
Efficiency • 90%
Awake • 0:49
REM • 1:35 (22% of sleep time)
Light • 4:07 (58% of sleep time)
Deep • 1:24 (20% of sleep time)
Average Resting Heart Rate • 58 bpm (min 52 bpm)
Average Heart Rate Variability • 32 ms (max 90 ms)
Body Temperature deviation • -0.6°F
Respiratory Rate • 14.4 per minute
Influencing factors - Caffeine • ~50mg / Alcohol • 0 /
Body weight @ 185.6lbs
mickc1965
Well-Known Member
Friday 21 June 2019
Activity
07:30hrs Weight Training - target is 30 reps in 3 sets with 15-30 seconds rest between sets
Diverging Seated Row - 79kgs x 12+10+8
Diverging Lat Pulldown - 79kgs x 12+10+6+2
Barbell Shrugs - 150kgs x 12+10+8
Cable face pulls - 45kgs x 12+10+8
Arm Curls (machine) - 50kgs x 12+8+6+4
12:00hrs Walking - 2.2 miles
Activity
07:30hrs Weight Training - target is 30 reps in 3 sets with 15-30 seconds rest between sets
Diverging Seated Row - 79kgs x 12+10+8
Diverging Lat Pulldown - 79kgs x 12+10+6+2
Barbell Shrugs - 150kgs x 12+10+8
Cable face pulls - 45kgs x 12+10+8
Arm Curls (machine) - 50kgs x 12+8+6+4
12:00hrs Walking - 2.2 miles
mickc1965
Well-Known Member
Saturday 22 June 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 74
Sleep Score • 79
Sleep • 5:14hrs (in bed from 22:05 - 03:08)
Efficiency • 94%
Awake • 0:18
REM • 1:05 (21% of sleep time)
Light • 2:57 (56% of sleep time)
Deep • 1:12 (23% of sleep time)
Average Resting Heart Rate • 57 bpm (min 54 bpm)
Average Heart Rate Variability • 36 ms (max 115 ms)
Body Temperature deviation • +0.1°F
Respiratory Rate • 14.1 per minute
Influencing factors - Caffeine • ~50mg / Alcohol • 0 /
Body weight @ 185.4lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 74
Sleep Score • 79
Sleep • 5:14hrs (in bed from 22:05 - 03:08)
Efficiency • 94%
Awake • 0:18
REM • 1:05 (21% of sleep time)
Light • 2:57 (56% of sleep time)
Deep • 1:12 (23% of sleep time)
Average Resting Heart Rate • 57 bpm (min 54 bpm)
Average Heart Rate Variability • 36 ms (max 115 ms)
Body Temperature deviation • +0.1°F
Respiratory Rate • 14.1 per minute
Influencing factors - Caffeine • ~50mg / Alcohol • 0 /
Body weight @ 185.4lbs
mickc1965
Well-Known Member
Saturday 22 June 2019
Activity
06:00hrs Weight training - target is 4 sets of 8-12reps with 45-60 seconds (calves 15 secs) rest between sets (leg extension will be 4 x 20 reps, I am able to do light seated upright leg presses (cable machine) at full ROM with no pain so will slowly increase load based on comfort levels)
Prone leg curls - 56.3kgs x 12, 10, 10, 8
Leg extensions - 52kgs x 20,20,20,20
Seated Upright Leg Press - 66kgs x 12,12,12,12
Toe Press - 93kgs x 12+12+12+12
Hip Adductor - 73kgs x 12,12,12,12
Hip Abductor - 66kgs x 12,12,12,12
Standing Calf Raise - 107kgs x 12+12+12+12
19:00hrs Walking - 1.1 miles
Activity
06:00hrs Weight training - target is 4 sets of 8-12reps with 45-60 seconds (calves 15 secs) rest between sets (leg extension will be 4 x 20 reps, I am able to do light seated upright leg presses (cable machine) at full ROM with no pain so will slowly increase load based on comfort levels)
Prone leg curls - 56.3kgs x 12, 10, 10, 8
Leg extensions - 52kgs x 20,20,20,20
Seated Upright Leg Press - 66kgs x 12,12,12,12
Toe Press - 93kgs x 12+12+12+12
Hip Adductor - 73kgs x 12,12,12,12
Hip Abductor - 66kgs x 12,12,12,12
Standing Calf Raise - 107kgs x 12+12+12+12
19:00hrs Walking - 1.1 miles
Last edited:
mickc1965
Well-Known Member
Sunday 23 June 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 84
Sleep Score • 91
Sleep • 7:01hrs (in bed from 22:10 - 05:39)
Efficiency • 94%
Awake • 0:27
REM • 1:35 (23% of sleep time)
Light • 3:56 (56% of sleep time)
Deep • 1:30 (21% of sleep time)
Average Resting Heart Rate • 57 bpm (min 54 bpm)
Average Heart Rate Variability • 33 ms (max 126 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 14.4 per minute
Influencing factors - Caffeine • ~30mg / Alcohol • 0 /
Body weight @ 185.0lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 84
Sleep Score • 91
Sleep • 7:01hrs (in bed from 22:10 - 05:39)
Efficiency • 94%
Awake • 0:27
REM • 1:35 (23% of sleep time)
Light • 3:56 (56% of sleep time)
Deep • 1:30 (21% of sleep time)
Average Resting Heart Rate • 57 bpm (min 54 bpm)
Average Heart Rate Variability • 33 ms (max 126 ms)
Body Temperature deviation • -0.2°F
Respiratory Rate • 14.4 per minute
Influencing factors - Caffeine • ~30mg / Alcohol • 0 /
Body weight @ 185.0lbs
mickc1965
Well-Known Member
Sunday 23 June 2019
Activity
7:30hrs Weight training - target is 4 sets of 8-12 reps with 45-60 seconds rest between sets
Flat BB bench - 72.5kgs x 12,12,10,5
Pec Dec - 68kgs x 12,12,10,10
Converging Shoulder Press - 45kgs x 12,12,10,10
Lateral Raise - 59kgs x 12,12,12,12
Tricep extension (machine) - 68kgs x 12,12,12,12
17:00hrs Walking - 1.4 miles
Activity
7:30hrs Weight training - target is 4 sets of 8-12 reps with 45-60 seconds rest between sets
Flat BB bench - 72.5kgs x 12,12,10,5
Pec Dec - 68kgs x 12,12,10,10
Converging Shoulder Press - 45kgs x 12,12,10,10
Lateral Raise - 59kgs x 12,12,12,12
Tricep extension (machine) - 68kgs x 12,12,12,12
17:00hrs Walking - 1.4 miles
Last edited:
mickc1965
Well-Known Member
Monday 24 June 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 82
Sleep Score • 88
Sleep • 7:06hrs (in bed from 21:51 - 06:00)
Efficiency • 87%
Awake • 1:02
REM • 1:59 (28% of sleep time)
Light • 4:04 (57% of sleep time)
Deep • 1:03 (15% of sleep time)
Average Resting Heart Rate • 56 bpm (min 51 bpm)
Average Heart Rate Variability • 31 ms (max 116 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 14.0 per minute
Influencing factors - Caffeine • ~20mg / Alcohol • 0 /
Body weight @ 184.8lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 82
Sleep Score • 88
Sleep • 7:06hrs (in bed from 21:51 - 06:00)
Efficiency • 87%
Awake • 1:02
REM • 1:59 (28% of sleep time)
Light • 4:04 (57% of sleep time)
Deep • 1:03 (15% of sleep time)
Average Resting Heart Rate • 56 bpm (min 51 bpm)
Average Heart Rate Variability • 31 ms (max 116 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 14.0 per minute
Influencing factors - Caffeine • ~20mg / Alcohol • 0 /
Body weight @ 184.8lbs
mickc1965
Well-Known Member
Monday 24 June 2019
Activity
07:10hrs Weight Training - target is 4 sets of 8-12 reps with 45-60 seconds rest between sets
Diverging Lat Pulldown - 66kgs x 12,12,12,12
Diverging Seated Row - 66kgs x 12,12,12,12
Barbell Shrugs - 150kgs x 12,12,12,12
Cable face pulls - 41kgs x 12,12,12,12
Arm Curls (machine) - 45kgs x 12,12,9,8
12:00hrs Walking - 2 miles
17:45 hrs Walking - 1.2 miles
Activity
07:10hrs Weight Training - target is 4 sets of 8-12 reps with 45-60 seconds rest between sets
Diverging Lat Pulldown - 66kgs x 12,12,12,12
Diverging Seated Row - 66kgs x 12,12,12,12
Barbell Shrugs - 150kgs x 12,12,12,12
Cable face pulls - 41kgs x 12,12,12,12
Arm Curls (machine) - 45kgs x 12,12,9,8
12:00hrs Walking - 2 miles
17:45 hrs Walking - 1.2 miles
Last edited:
mickc1965
Well-Known Member
Tuesday 25 June 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 80
Sleep Score • 82
Sleep • 6:04hrs (in bed from 22:06 - 04:45)
Efficiency • 91%
Awake • 0:35
REM • 1:20 (22% of sleep time)
Light • 2:48 (47% of sleep time)
Deep • 1:54 (31% of sleep time)
Average Resting Heart Rate • 56 bpm (min 51 bpm)
Average Heart Rate Variability • 43 ms (max 177 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.8 per minute
Influencing factors - Caffeine • ~50mg / Alcohol • 0 /
Body weight @ 185.2lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 80
Sleep Score • 82
Sleep • 6:04hrs (in bed from 22:06 - 04:45)
Efficiency • 91%
Awake • 0:35
REM • 1:20 (22% of sleep time)
Light • 2:48 (47% of sleep time)
Deep • 1:54 (31% of sleep time)
Average Resting Heart Rate • 56 bpm (min 51 bpm)
Average Heart Rate Variability • 43 ms (max 177 ms)
Body Temperature deviation • 0.0°F
Respiratory Rate • 14.8 per minute
Influencing factors - Caffeine • ~50mg / Alcohol • 0 /
Body weight @ 185.2lbs
mickc1965
Well-Known Member
Tuesday 25 June 2019
Activity
07:00hrs weight Training - target is 4 sets of 8-12reps with 45-60 seconds rest between sets (leg extension will be 4 x 20 reps, I am able to do light seated upright leg presses (cable machine) at full ROM with no pain so will slowly increase load based on comfort levels)
Prone leg curls - 56.3kgs x 12,12,10,9
Leg extensions - 54.3kgs x 20,20,20,20
Seated Upright Leg Press (S7) - 73kgs x 12,12,12,12
Seated Calf Raise - 70kgs x 12,12,12,12
Hip Adductor - 79kgs x 12,12,12,12
Hip Abductor - 68.3kgs x 12,12,12,12
Standing Calf Raise - 113kgs x 12,12,12,12
13:10hrs Treadmill Walking - 2 miles
Activity
07:00hrs weight Training - target is 4 sets of 8-12reps with 45-60 seconds rest between sets (leg extension will be 4 x 20 reps, I am able to do light seated upright leg presses (cable machine) at full ROM with no pain so will slowly increase load based on comfort levels)
Prone leg curls - 56.3kgs x 12,12,10,9
Leg extensions - 54.3kgs x 20,20,20,20
Seated Upright Leg Press (S7) - 73kgs x 12,12,12,12
Seated Calf Raise - 70kgs x 12,12,12,12
Hip Adductor - 79kgs x 12,12,12,12
Hip Abductor - 68.3kgs x 12,12,12,12
Standing Calf Raise - 113kgs x 12,12,12,12
13:10hrs Treadmill Walking - 2 miles
mickc1965
Well-Known Member
Wednesday 26 June 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 73
Sleep Score • 77
Sleep • 5:45hrs (in bed from 22:42 - 05:45
Efficiency • 84%
Awake • 1:06
REM • 1:12 (21% of sleep time)
Light • 3:20 (58% of sleep time)
Deep • 1:13 (21% of sleep time)
Average Resting Heart Rate • 58 bpm (min 54 bpm)
Average Heart Rate Variability • 39 ms (max 150 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 15.1 per minute
Influencing factors - Caffeine • ~70mg / Alcohol • 0 /
Body weight @ 185.2lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 73
Sleep Score • 77
Sleep • 5:45hrs (in bed from 22:42 - 05:45
Efficiency • 84%
Awake • 1:06
REM • 1:12 (21% of sleep time)
Light • 3:20 (58% of sleep time)
Deep • 1:13 (21% of sleep time)
Average Resting Heart Rate • 58 bpm (min 54 bpm)
Average Heart Rate Variability • 39 ms (max 150 ms)
Body Temperature deviation • -0.4°F
Respiratory Rate • 15.1 per minute
Influencing factors - Caffeine • ~70mg / Alcohol • 0 /
Body weight @ 185.2lbs
mickc1965
Well-Known Member
Wednesday 26 June 2019
Activity
Weight training - had a poor nights sleep so decided to have a day off
12:00hrs Walking - 2 miles
Calories, macros and activity
MyFitnessPal • 1,831 kcals
Carbs • 117
Protein • 194
Fat • 65
Caffeine • ~40mg
Alcohol • 0
Apple Watch • 6,598 steps
Activity
Weight training - had a poor nights sleep so decided to have a day off
12:00hrs Walking - 2 miles
Calories, macros and activity
MyFitnessPal • 1,831 kcals
Carbs • 117
Protein • 194
Fat • 65
Caffeine • ~40mg
Alcohol • 0
Apple Watch • 6,598 steps
mickc1965
Well-Known Member
Thursday 27 June 2019
Sleep & HRV Info (Oura Ring)
Readiness Score • 71 (woke again at 3:30am)
Sleep Score • 70
Sleep • 5:28hrs (in bed from 22:13 - 05:31)
Efficiency • 75%
Awake • 1:50
REM • 1:05 (20% of sleep time)
Light • 2:55 (53% of sleep time)
Deep • 1:27 (27% of sleep time)
Average Resting Heart Rate • 55 bpm (min 51 bpm)
Average Heart Rate Variability • 30 ms (max 109 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 14.6 per minute
Influencing factors - Caffeine • ~40mg / Alcohol • 0 / binge eating
Body weight @ 183.6lbs
Sleep & HRV Info (Oura Ring)
Readiness Score • 71 (woke again at 3:30am)
Sleep Score • 70
Sleep • 5:28hrs (in bed from 22:13 - 05:31)
Efficiency • 75%
Awake • 1:50
REM • 1:05 (20% of sleep time)
Light • 2:55 (53% of sleep time)
Deep • 1:27 (27% of sleep time)
Average Resting Heart Rate • 55 bpm (min 51 bpm)
Average Heart Rate Variability • 30 ms (max 109 ms)
Body Temperature deviation • -0.1°F
Respiratory Rate • 14.6 per minute
Influencing factors - Caffeine • ~40mg / Alcohol • 0 / binge eating
Body weight @ 183.6lbs
mickc1965
Well-Known Member
Thursday 27 June 2019
Activity
07:00hrs Weight training - target is in brackets below (sets x rep range) with 45-60 seconds rest between sets
Flat BB bench (4 x 8-12) - 70kgs x 12, 12, 12, 9
Leg extensions (4 x 20) - 55.4kgs x 20, 20, 20, 20
Converging Shoulder Press (4 x 8-12) - 45kgs x 12, 12, 12, 12
Seated Upright Leg Press (4 x 8-12) - 79kgs x 12 ,12 ,12 ,12
Seated Calf Raise (4 x 8-12) - 75kgs x 12, 12, 12 ,12
Tricep extension (4 x 8-12) - 69.3kgs x 12, 12 ,12 ,12
12:10hrs Walking - 2.2 miles
Activity
07:00hrs Weight training - target is in brackets below (sets x rep range) with 45-60 seconds rest between sets
Flat BB bench (4 x 8-12) - 70kgs x 12, 12, 12, 9
Leg extensions (4 x 20) - 55.4kgs x 20, 20, 20, 20
Converging Shoulder Press (4 x 8-12) - 45kgs x 12, 12, 12, 12
Seated Upright Leg Press (4 x 8-12) - 79kgs x 12 ,12 ,12 ,12
Seated Calf Raise (4 x 8-12) - 75kgs x 12, 12, 12 ,12
Tricep extension (4 x 8-12) - 69.3kgs x 12, 12 ,12 ,12
12:10hrs Walking - 2.2 miles