mickc1965 training log

Friday 23 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 22:16 to 02:39 (4:23)
Total Sleep - 3:37 / 4:02
Awake - 0:46 (17%) / 0:21 (%)

Deep Sleep - 1:07 (25%) / 0:53 (20%)
Light Sleep - 2:00 (46%) 1:50 (43%)
REM - 0:31 (12%) / 1:19 (30%)

Average HRV - 18ms / 47ms


Body Weight - 180.2lbs (up 0.8lbs - 24 hours fasted)

7 day average 179.6lbs (up 0.11lbs)

7 day average target weight for 29 February is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss

1.0% - 183.04 (met on 01 Feb)
1.5% - 180.29 (met on 17 Feb)
2.0% - 177.58

03:30hrs Cold Water Immersion - 10m 0s @ 7.6°C
 
Friday 23 February 2024

Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 6-10 reps plus 5 further sets x 2 reps per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description

Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased

04:40hrs - Legs

• Pin Selected (Machine 2) Leg Extension (rep range 6-10) - 75kgs x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected Seated Leg Curls (rep range 6-10) - 54.3kgs x 9+2+2+2+2+2 (same load next workout)

• Sissy Squat Machine (rep range 6-10) - BW x 10+2+2+2+2+2 (add load next workout)

• Pin Selected Prone Leg Curls (rep range 6-10) - 47.3kgs x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected Adductor (rep range 6-10) - 77.5kgs x 9+2+2+2+2+2 (same load next workout)

• Pin Selected Abductor (rep range 6-10 ) - 77.5kgs x 9+2+2+2+2+2 (same load next workout)

• Pin Selected (Machine 1) Standing Calf Raise (rep range 6-10) - 42.5kgs x 10+2+2+2+2+2 (increase load next workout)

• Bodyweight Standing Calf Raise (1 x AMRAP) - BW x 13

** denotes no allowance for any machine resistance
 
Last edited:
Friday 23 February 2024

Calories, macros and activity

OMAD - 30 minute feeding window (07:30 - 08:00)

• MyFitnessPal (kcals) • 1,737

• Protein (g) • 175
• Carbs (g) • 14
• Fat (g) • 109

• Steps • 3,496

Supplements (calories included above)

Individual Supplements

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

Multi Supplements

Atlas Total Support containing

• 1,000mg Ashwagandha
• 500mg Shilajit
• 300mg Magnesium
• 25mg Zinc
• 7.5mg Boron
• 150mcg Vitamin K2
• 400IU Vitamin D3
 
Last edited:
Friday 23 February 2024

Nap info based on Oura Ring / Whoop

Time in bed - 11:11 to 13:53 (2:42)
Total Sleep - 1:50 / 1:55
Awake - 0:52 (32%) / 0:47 (29%)

Deep Sleep - 0:14 (9%) / 0:28 (17%)
Light Sleep - 1:13 (45%) / 1:05 (41%)
REM - 0:23 (14%) / 0:22 (13%)
 
Friday 23 February 2024

Potential quality of sleep influencing factors

Negative effects

• Too long a nap around lunchtime

Positive effects

• Wake Up Cold Water Immersion
• Early AM Workout

• 24.5 hour fast (22/02 @ 07:00 - 23/02 @ 07:30)
• 30 minute eating window
• Last meal / food intake 11+ hours before bedtime

• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)

• No Alcohol
• Negligible Caffeine (~30mg)

Sleep Aid Supplements / Actions

• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
 
Friday 23 February 2024

Sleep / Nap info based on Oura Ring / Whoop

Time in bed - 19:16 to 21:54 (2:38)
Total Sleep - 2:25 / 2:29
Awake - 0:13 (8%) / 0:09 (6%)p

Deep Sleep - 0:41 (26%) / 0:32 (20%)
Light Sleep - 1:32 (58%) / 0:58 (37%)
REM - 0:12 (8%) / 0:59 (37%)

Struggling with getting decent sleep since the last set of night shifts, tried for nearly 4 hours to get back to sleep to no avail
 
Saturday 24 February 2024

Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 6-10 reps plus 5 further sets x 2 reps per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description

Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased

02:00hrs - Chest

• Plate Loaded Incline Press Machine (rep range 6-10) - 71.2kgs x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected Seated Chest Press (rep range 6-10) - 47.3kgs x 10+2+2+2+2+2 (increase load next workout)

• Assisted Dip Machine (rep range 6-10) - 66.4kgs (Bodyweight in gym clothes 82.7kgs less 16.3kgs) x 10+2+2+2+2+2 (reduce assistance to achieve ~67.5kgs next workout)

• Pin Selected Cable (Machine 1) Low to High Flies - (rep range 6-10) 10kgs (per hand) x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected Seated Cable (Machine 1) Flies (rep range 610) - 12.5kgs (per hand) x 8+2+2+2+2+2 (same load next workout)

• Pin Selected Cable (Machine 1) High to Low Flies (rep range 6-10) - 15kgs (per hand) x 10+2+2+2+2+2 (increase load next workout)

** denotes no allowance for any machine resistance
 
Last edited:
Saturday 24 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 05:31 to 10:17 (4:46)
Total Sleep - 4:23 / 4:31
Awake - 0:23 (8%) / 0:15 (5%)

Deep Sleep - 0:58 (20%) / 0:40 (13%)
Light Sleep - 2:24 (50%) / 2:13 (48%)
REM - 1:01 (22%) / 1:38 (34%)

Average HRV - 25ms / 50ms


Body Weight - 179.0lbs (down 1.2lbs - 26.5 hours fasted)

7 day average 179.6lbs (no change)

7 day average target weight for 29 February is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss

1.0% - 183.04 (met on 01 Feb)
1.5% - 180.29 (met on 17 Feb)
2.0% - 177.58

13:55hrs Cold Water Immersion - 10m 0s @ 8.2°C
 
Saturday 24 February 2024

Calories, macros and activity

30 minute feeding window (11:00 - 11:30)

• MyFitnessPal (kcals) • 1,655 & 377 from non alcoholic beverages - macros below from food only

• Protein (g) • 171
• Carbs (g) • 20
• Fat (g) • 99

• Steps • 10,444

Supplements (calories included above)

Individual Supplements

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

Multi Supplements

Atlas Total Support containing

• 1,000mg Ashwagandha
• 500mg Shilajit
• 300mg Magnesium
• 25mg Zinc
• 7.5mg Boron
• 150mcg Vitamin K2
• 400IU Vitamin D3
 
Saturday 24 February 2024

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• Cold Water Immersion
• Early AM Workout

• 27 hour fast (23/02 @ 08:00 - 24/02 @ 11:00)
• 30 minute eating window
• Last meal / food intake 12+ hours before bedtime

• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)

• No Alcohol
• No Caffeine

Sleep Aid Supplements / Actions

• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
 
Sunday 25 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 01:01 to 07:59 (6:58)
Total Sleep - 6:16 / 6:36

Awake - 0:42 / 0:22
Deep Sleep - 1:13 / 1:10
Light Sleep - 3:23 / 2:41
REM - 1:40 / 2:45

Average HRV - 22ms / 57ms

08:55hrs Cold Water Immersion - 10m 0s @ 7.5°C
 
Sunday 25 February 2024

Body Weight - 179.2lbs (up 0.2lbs - 22 hours fasted)

7 day average 179.60lbs (no change)

7 day average target weight for 29 February is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss

1.0% - 183.04 (met on 01 Feb)
1.5% - 180.29 (met on 17 Feb)
2.0% - 177.58
 
Sunday 25 February 2024

Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 6-10 reps plus 5 further sets x 2 reps per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description

Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased

Back

• Plate Loaded Unilateral High Pulley Row (rep range 6-10) - 75kgs x 10+2+2+2+2+2 (increase load next workout)

• Plate Loaded Unilateral Chest Supported Rows (rep range 6-10) - 55kgs x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected Medium Width Straight Arm Lat Pulldown (Machine 2 - rep range 6-10) - 58.9kgs x 10+2+2+2+2+2 (increase load next workout)

• Chest Supported DB Row (rep range 6-10) - 15kgs (per hand) x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected Seated Cable Row (rep range 6-10) - 54.4kgs x 10+2+2+2+2+2 (increase load next workout)

** denotes no allowance for any machine resistance
 
Last edited:
Sunday 25 February 2024

Calories, macros and activity

30 minute feeding window (11:00 - 11:30)

• MyFitnessPal (kcals) • 1,647

• Protein (g) • 170
• Carbs (g) • 19
• Fat (g) • 99

• Steps • 2,798

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

Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
 
Last edited:
Monday 26 February 2024

Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 6-10 reps plus 5 further sets x 2 reps per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description

Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased

01:30hrs - Arms & Delts (unable to sleep again)

• Cable (Machine 1) Bayesian Curls (rep range 6-10) - 30kgs (15kgs per hand) x 10+2+2+2+2+2 (increase load next workout)

• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-10) - 22.5kgs x 10+2+2+2+2+2 (increase load next workout)

• Cable (Machine 1) Hammer Rope Curls (rep range 6-10) - 27.5kgs x 10+2+2+2+2+2 (increase load next workout)

• Cable (Machine 1) Rope Tricep Extensions (rep range 6-10) - 20kgs x 10+2+2+2+2+2 (increase load next workout)

• Cable (Machine 1) Curls (rep range 10-15) - 17.5kgs x 10+2+2+2+2+2 (increase load next workout)

• Cable (Machine 1) Tricep Pushdowns (rep range 6-10) - 30kgs x 10+2+2+2+2+2 (increase load next workout)

• Cable (Machine 1) Low to High Crossovers (rep range 6-10) - 7.5kgs (per hand) x 10+2+2+2+2+2 (increase load next workout)

• Pin Selected Cable (Machine 1) High Crossovers (rep range 6-10) - 5kgs (per hand) x 10+2+2+2+2+2 (increase load next workout)

• Lateral Raise Machine (rep range 6-10) - 35kgs x 10+2+2+2+2+2 (increase load next workout)

• Cable (Machine 1) Face Pulls (rep range 6-10) - 22.5kgs x 10+2+2+2+2+2 (increase load next workout)

** denotes no allowance for any machine resistance
 
Last edited:
Monday 26 February 2024 @ 02:30hrs (can’t sleep)

Potential quality of sleep influencing factors

Negative effects

• Caffeine - 350-400mg
• Workout near bedtime (increases sleeping RHR)

Positive effects

• Wake Up Cold Water Immersion
• AM Workout
• 2nd workout (see negative late workout comment)

• 23.5 hour fast (24/02 @ 11:30 - 25/02 @ 11:00)
• 30 minute eating window
• Last meal / food intake 15+ hours before bedtime

• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)

• No Alcohol

Sleep Aid Supplements / Actions

Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit
 
Monday 26 February 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 5:00 (02:48 to 07:48)
Total Sleep - 4:27 / 4:33

Awake - 0:33 / 0:27
Deep Sleep - 0:16 / 0:49
Light Sleep - 2:54 / 1:41
REM - 1:17 / 2:03

Average HRV - 30ms / 48ms
 
Monday 26 February 2024

08:53hrs - 10m 0s Cold Water Immersion @ 7.5°C

Body Weight - 178.6lbs (down 0.6lbs - 21.5 hours fasted)

7 day average 179.37lbs (down 0.23lbs)

7 day average target weight for 29 February is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss

1.0% - 183.04 (met on 01 Feb)
1.5% - 180.29 (met on 17 Feb)
2.0% - 177.58
 
Monday 26 February 2024

Calories, macros and activity

30 minute feeding window (10:00 - 10:30)

• MyFitnessPal (kcals) • 1,847

• Protein (g) • 167
• Carbs (g) • 9
• Fat (g) • 127

• Steps • 1,904

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

Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
 
Last edited:
Monday 26 February 2024

Potential quality of sleep influencing factors

Negative effects

• None

Positive effects

• 01:30hrs workout (before sleep)
• Wake Up Cold Water Immersion
• WHM breathing x 3 rounds

• 22.5 hour fast (25/02 @ 11:30 - 26/02 @ 10:00)
• 30 minute eating window
• Last meal / food intake 10+ hours before bedtime

• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)

• No Alcohol
• No Caffeine

Sleep Aid Supplements / Actions

Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit, Pukka Night Time Tea

WHM breathing x 3 rounds
 
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