mickc1965 training log

Monday 25 March 2024

08:15hrs - Body Weight @ 170.8lbs (down 1.6lbs - 24 hours & 30 minutes fasted)

7 day average 173.23lbs (down 0.63lbs) The 7 day average goal weight was 175.0lbs which was met on the 22nd March, the reverse diet is now in full swing but weight loss is accelerating so will increase caloric intake by more today

1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59 (met on 12 Mar)
???% - 175.0 (met on 22 Mar)
2.0% - 174.03 (met on 24 Mar)
 
Last edited:
Monday 25 March 2024

Calories, macros and activity

08:45hrs - OMAD / Carnivore / 15 minute window

• MyFitnessPal (kcals) - 2,458

• Protein (g) - 194
• Fat (g) - 186
• 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
 
Last edited:
Monday 25 March 2024

18:33hrs - Wim Hof Method Basic Breathing

4 rounds of 40 quick breaths (~3 seconds per completed breath)

1 - 40, last exhale 60s hold, deep inhale hold 15s
2 - 40, last exhale 90s hold, deep inhale hold 15s
3 - 40, last exhale 120s hold, deep inhale hold 15s
4 - 40, last exhale 135s hold, deep inhale hold 15s

Target for all rounds are 60s, 90s, 120s & 135s, once all are achieved comfortably then I will add 5 seconds to the last round, rinse and repeat

18:56hrs - Cold Water Immersion / Ice Bath

6 minutes @ 5.3°C

Target is 1 minute per °C of water temperature (rounded up)
 
Last edited:
Monday 25 March 2024

21:00hrs - Potential quality of sleep influencing factors

• Step Count - 1,821

Negative effects

• Low step count

Positive effects

• Early AM Workout
• Wim Hof Method Basic Breathing
• Cold Water Immersion

• 25 hour fast (24/03 @ 07:45 - 25/03 @ 08:45)
• 15 minute eating window
• Last meal / food intake 12+ hours before bedtime

• Very High protein (1g+ per lb)
• Ultra low carb (under 50g)
• No Alcohol
• No Caffeine

Sleep Aid Supplements

• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit

Sleep Enhancing Actions

• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
• Grounding Bed Sheet
• Magnesium Chloride Spray on feet
 
Tuesday 26 March 2024

02:00hrs - Sleep info based on Oura Ring / Whoop

Sleep 1 Time in bed - 5:00 (21:00 - 02:00)
Nap 1 Time in bed - 2:30 (05:00 - 07:30)
Nap 2 Time in bed - 0:40 (12:10 - 12:50)
Total time in bed - 8:10
Total Sleep - 6:57 / 7:02

Awake - 1:13 / 0:48
Deep Sleep - 1:08 / 1:09
Light Sleep - 4:55 / 4:25
REM - 1:04 / 1:38

Average HRV - 19ms / 26ms
 
Last edited:
Tuesday 26 March 2024

03:45hrs - Biceps, Triceps, Delts & Core

Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) 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)

Biceps & Triceps

Minimal rest (transition time only) between exercises

• Cable (Machine 1) Bayesian Curls (rep range 6-10) - 35kgs (17.5kgs per hand) x 19 (9+2+2+2+2+2)

• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-10) - 32.5kgs x 19 (9+2+2+2+2+2)

• Cable (Machine 1) Hammer Rope Curls (rep range 6-10) - 35kgs x 17 (7+2+2+2+2+2)

• Cable (Machine 1) Rope Tricep Extensions (rep range 6-10) - 27.5kgs x 21 (10+2+2+2+2+2)

• Cable (Machine 1) Curls (rep range 6-10) - 25kgs x 19 (9+2+2+2+2+2)

• Cable (Machine 1) Tricep Pushdowns (rep range 6-10) - 35kgs x 19 (10+2+2+2+2+2)

* denotes no allowance for any machine resistance

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


Lateral & Posterior Delts

Minimal rest (transition time only) between exercises

• Cable (Machine 1) Low to High Crossovers (rep range 6-10) - 7.5kgs (per hand) x 20 (10+2+2+2+2+2)

• Cable (Machine 1) High Crossovers (rep range 6-10) - 7.5kgs (per hand) x 20 (10+2+2+2+2+2)

• Lateral Raise Machine (rep range 6-10) - 40kgs x 20 (10+2+2+2+2+2)

• Cable (Machine 1) Face Pulls (rep range 6-10) - 25kgs x 20 (10+2+2+2+2+2)

* denotes no allowance for any machine resistance

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


Core

Focus is on lower abs, target is 20 reps with minimal rest (transition time only) between exercises

• Hanging Knee Raise - 6kgs x 20

• Reverse Crunches - 10kgs x 20

• Russian Twist - 6kgs x 20

• Rope Crunch - 25kgs x 20

• Ab Crunch Machine (knees raised) - 63kgs x 20

• Leg Raises - 0kgs x 13

Once target reps are achieved on every exercise weight will be increased
 
Tuesday 26 March 2024

07:30hrs - Body Weight @ 171.0lbs (up 0.2lbs - 22 hours & 30 minutes fasted)

7 day average 172.66lbs (down 0.57lbs) The 7 day average goal weight was 175.0lbs which was met on the 22nd March, the reverse diet is now in full swing

1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59 (met on 12 Mar)
???% - 175.0 (met on 22 Mar)
2.0% - 174.03 (met on 24 Mar)
 
Tuesday 26 March 2024

Calories, macros and activity

09:45hrs - OMAD / Carnivore / 15 minute window

• MyFitnessPal (kcals) - 2,418

• Protein (g) - 184
• Fat (g) - 186
• 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
 
Tuesday 26 March 2024

19:27hrs - Wim Hof Method Basic Breathing

4 rounds of 40 quick breaths (~3 seconds per completed breath)

1 - 40, last exhale 60s hold, deep inhale hold 15s
2 - 40, last exhale 90s hold, deep inhale hold 15s
3 - 40, last exhale 120s hold, deep inhale hold 15s
4 - 40, last exhale 135s hold, deep inhale hold 15s

Target for all rounds are 60s, 90s, 120s & 135s, once all are achieved comfortably then I will add 5 seconds to the last round, rinse and repeat

19:50hrs - Cold Water Immersion / Ice Bath

6 minutes @ 5.4°C

Target is 1 minute per °C of water temperature (rounded up)
 
Tuesday 26 March 2024

21:00hrs - Potential quality of sleep influencing factors

• Step Count - 4,424

Negative effects

• None

Positive effects

• Early AM Workout
• Wim Hof Method Basic Breathing
• Cold Water Immersion

• 24.75hour fast (25/03 @ 09:00 - 26/03 @ 09:45)
• 15 minute eating window
• Last meal / food intake 11+ hours before bedtime

• Very High protein
• High Fat
• Ultra low carb

• No Alcohol
• No Caffeine

Sleep Aid Supplements

• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit

Sleep Enhancing Actions

• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
• Grounding Bed Sheet
• Magnesium Chloride Spray on feet
 
Wednesday 27 March 2024

04:00hrs - Sleep info based on Oura Ring / Whoop

Time in bed - 7:00 (21:00 to 04:00)
Time in bed - 2:20 (11:22 to 13:42)
Total time in bed - 9:20
Total Sleep - 8:12 / 8:40

Awake - 1:08 / 0:40
Deep Sleep - 1:35 / 1:07
Light Sleep - 5:11 / 4:23
REM - 1:26 / 3:10

Average HRV - 21ms / 61ms
 
Last edited:
Wednesday 27 March 2024

05:50hrs - Wim Hof Method Basic Breathing

4 rounds of 40 quick breaths (~3 seconds per completed breath)

1 - last exhale 60s hold then deep inhale hold 15s
2 - last exhale 90s hold then deep inhale hold 15s
3 - last exhale 120s hold then deep inhale hold 15s
4 - last exhale 135s hold then deep inhale hold 15s


Target for all rounds are 60s, 90s, 120s & 135s, once all are achieved comfortably then I will add 5 seconds to the last round, rinse and repeat

06:18hrs - Cold Water Immersion / Ice Bath

6 minutes @ 5.4C

Target is 1 minute per °C of water temperature (rounded up)
 
Wednesday 27 March 2024

07:00hrs - Body Weight @ 172.2lbs (up 1.2lbs - 21.5 hours fasted)

7 day average 172.37lbs (down 0.29lbs) The 7 day average goal weight was 175.0lbs which was met on the 22nd March, the reverse diet is now in full swing

1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59 (met on 12 Mar)
???% - 175.0 (met on 22 Mar)
2.0% - 174.03 (met on 24 Mar)
 
Wednesday 27 March 2024

07:30hrs - Legs & Core

Training protocol will be 1 set per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) the target time for each rep will be ~5 seconds (4 seconds on the eccentric)

Legs

• Leg Extension (Machine 2 - rep range 6-10) - 95kgs x 10

• Seated Leg Curls (rep range 6-10) - 66kgs x 10

• Leg Extension (Machine 1 - rep range 6-10) - 77kgs x 10

• Prone Leg Curls (rep range 6-10) - 59kgs x 10

• Sissy Squat Machine (rep range 6-10) - 10kgs x 10

• BB RDL (rep range 6-10) - 60kgs x 8

• Adductors (rep range 10-15) - 60kgs x 15

• Abductors (rep range 10-15) - 60kgs x 15

* denotes no allowance for any machine resistance

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

Core

• Alternating Knee Cruches x 10 reps (per side)
• Leg Raises x 10 reps
• Crunches - 10 reps
• Alternating Heel Tap x 10 reps (per side)
• Reverse Crunches x 10 reps
• Crunches (Knees Up) x 10 reps
 
Wednesday 27 March 2024

Calories, macros and activity

09:45hrs - OMAD / Carnivore / 15 minute window

• MyFitnessPal (kcals) - 2,121

• Protein (g) - 193
• Fat (g) - 149
• 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 27 March 2024

20:40hrs - Potential quality of sleep influencing factors

• Step Count - 2,001

Negative effects

• Low step count

Positive effects

• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• AM Workout

• 23.75 hour fast (26/03 @ 10:00 - 27/03 @ 09:45)
• 15 minute eating window
• Last meal / food intake 10+ hours before bedtime

• Very High protein (1g+ per lb)
• High Fat
• Negligible carb (under 5g)

• No Alcohol
• No Caffeine

Sleep Aid Supplements

• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit

Sleep Enhancing Actions

• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
• Grounding Bed Sheet
• Magnesium Chloride Spray on feet
 
Thursday 28 March 2024

Sleep info based on Oura Ring / Whoop

Time in bed - 9:00 (20:40 to 05:40)
Total Sleep - 7:24 / 8:02

Awake - 1:36 / 0:58
Deep Sleep - 1:40 / 1:44
Light Sleep - 3:56 / 3:30
REM - 1:48 / 2:48

Average HRV - 27ms / 74ms
 
Thursday 28 March 2024

08:00hrs - Body Weight @ 171.2lbs (down 1.0lbs - 22 hours fasted)

7 day average 171.97lbs (down 0.40lbs )

The 7 day average goal weight was 175.0lbs which was met on the 22nd March, the reverse diet is now in full swing
 
Thursday 28 March 2024

Calories, macros and activity

10:00hrs - OMAD / Carnivore / 15 minute window

• MyFitnessPal (kcals) - 2,079

• Protein (g) - 188
• Fat (g) - 147
• Carbs (g) - 1

Reduced the fat intake yesterday and today to try and alleviate diarrhoea, not worked so will air fry meat tomorrow and microwave the eggs if stools remain liquid

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
 
Thursday 28 March 2024

Potential quality of sleep influencing factors

• Step Count - 1,218

Negative effects

• Low step count

Positive effects

• Planned Rest Day

• 24 hour fast (27/03 @ 10:00 - 28/03 @ 10:00)
• 15 minute eating window
• Last meal / food intake 10+ hours before bedtime

• Very High protein (1g+ per lb)
• High Fat
• Negligible carb (under 5g)

• No Alcohol
• No Caffeine

Sleep Aid Supplements

• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit

Sleep Enhancing Actions

• White Noise
• Grounding Bed Sheet
• Magnesium Chloride Spray on feet
 
You must log in or register to reply here.
Back
Top