mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Sunday 10 September 2017
HRV Elite - No test this morning as consumed alcohol yesterday
Body weight @ 169.6lbs / 76.929kgs
1:18pm - 1:37pm
Flat Bench - 30 reps @ ~90% of 15 rep max
66.25kgs x 15, 15
Incline Bench - 30 reps @ ~90% of 15 rep max
56.25kgs x 15, 15
Close Grip Bench - 30 reps @ ~90% of 15 rep max
50kgs x 15, 15
HRV Elite - No test this morning as consumed alcohol yesterday
Body weight @ 169.6lbs / 76.929kgs
1:18pm - 1:37pm
Flat Bench - 30 reps @ ~90% of 15 rep max
66.25kgs x 15, 15
Incline Bench - 30 reps @ ~90% of 15 rep max
56.25kgs x 15, 15
Close Grip Bench - 30 reps @ ~90% of 15 rep max
50kgs x 15, 15
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mickc1965
Well-Known Member
Sunday 10 September 2017
7:00pm - 7:23pm
Pendlay Rows - 30 reps @ ~90% of 15 rep max
81.25kgs x 15, 15
WG Pullups - 30 reps @ ~90% of 15 rep max
78.75kgs x 15, 15
Shrugs - 100 reps @ ~90% of current 100 reps in 3 sets
127.5kgs x 34, 33, 33
EZ Curls - 30 reps @ ~90% of 15 rep max
22.5kgs x 15, 15
7:00pm - 7:23pm
Pendlay Rows - 30 reps @ ~90% of 15 rep max
81.25kgs x 15, 15
WG Pullups - 30 reps @ ~90% of 15 rep max
78.75kgs x 15, 15
Shrugs - 100 reps @ ~90% of current 100 reps in 3 sets
127.5kgs x 34, 33, 33
EZ Curls - 30 reps @ ~90% of 15 rep max
22.5kgs x 15, 15
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mickc1965
Well-Known Member
Monday 11 September 2017
5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 56, average heart rate was 59
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
6:14am - 6:50am
Front Squat - 30 reps @ ~90% of 15 rep max
56.25kgs x 15, 15
Lunges - 30 reps @ ~90% of 15 rep max
45kgs x 15, 15
Standing Calf Raise - 100 reps @ ~90% of current 100 reps in 3 sets
135kgs x 34, 33, 33
7:00am - Body weight @ 170.8lbs / 77.474kgs
5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 56, average heart rate was 59
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
6:14am - 6:50am
Front Squat - 30 reps @ ~90% of 15 rep max
56.25kgs x 15, 15
Lunges - 30 reps @ ~90% of 15 rep max
45kgs x 15, 15
Standing Calf Raise - 100 reps @ ~90% of current 100 reps in 3 sets
135kgs x 34, 33, 33
7:00am - Body weight @ 170.8lbs / 77.474kgs
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mickc1965
Well-Known Member
Monday 11 September 2017
6:20pm - 6:43pm
Deadlifts - 30 reps @ ~90% of 15 rep max
117.5kgs x 15
SLDL @ - 30 reps @ ~90% of 15 rep max
53.75kgs x 15, 15
BB Upright Rows - 30 reps @ ~90% of 15 rep max
27.5kgs x 15, 15
BB Face Pulls - 30 reps @ ~90% of 15 rep max
27.5kgs x 15, 15
6:20pm - 6:43pm
Deadlifts - 30 reps @ ~90% of 15 rep max
117.5kgs x 15
SLDL @ - 30 reps @ ~90% of 15 rep max
53.75kgs x 15, 15
BB Upright Rows - 30 reps @ ~90% of 15 rep max
27.5kgs x 15, 15
BB Face Pulls - 30 reps @ ~90% of 15 rep max
27.5kgs x 15, 15
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mickc1965
Well-Known Member
Tuesday 12 September 2017
5:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 53, average heart rate was 57
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
5:53am - 6:16am
Flat Bench - 30 reps @ 100%+ of 15 rep max
73.75kgs x 15, 11, 4
Incline Bench - 30 reps @ 100%+ of 15 rep max
62.5kgs x 15, 11, 4
Close Grip Bench - 30 reps @ 100%+ of 15 rep max
56.25kgs x 15, 12, 3
6:25am - Body weight @ 168.2lbs / 76.294kgs
5:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 53, average heart rate was 57
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
5:53am - 6:16am
Flat Bench - 30 reps @ 100%+ of 15 rep max
73.75kgs x 15, 11, 4
Incline Bench - 30 reps @ 100%+ of 15 rep max
62.5kgs x 15, 11, 4
Close Grip Bench - 30 reps @ 100%+ of 15 rep max
56.25kgs x 15, 12, 3
6:25am - Body weight @ 168.2lbs / 76.294kgs
mickc1965
Well-Known Member
Will be short on time tonight as going out at 6pm (watching the mighty Luton, lol), if I get home from work in good time (before 5:30) I will do tonight back and biceps workout in myo rep fashion to reduce training time to under 20 minutes!! If I don't train when I get home from work I may train after the football around 10:30/11:00 as picking daughter up from the Airport at 1:30am (was supposed to be 11:30 but it's already delayed)!!!
mickc1965
Well-Known Member
Tuesday 12 September 2017
5:27pm - 5:51pm
Due to lack of time all exercises performed myo rep (except shrugs)
Pendlay Rows - 30 reps @ 100%+ of 15 rep max
91.25kgs x 15+3+3+3+3+3
WG Pullups - 30 reps @ 100%+ of 15 rep max
87.5kgs x 15+3+3+3+3+3
Shrugs - 100 reps @ 100%+ volume of current 100 reps in 3 sets
142.5kgs x 34, 33, 33
EZ Curls - 30 reps @ 100%+ of 15 rep max
25kgs x 15+3+3+3+3+3
5:27pm - 5:51pm
Due to lack of time all exercises performed myo rep (except shrugs)
Pendlay Rows - 30 reps @ 100%+ of 15 rep max
91.25kgs x 15+3+3+3+3+3
WG Pullups - 30 reps @ 100%+ of 15 rep max
87.5kgs x 15+3+3+3+3+3
Shrugs - 100 reps @ 100%+ volume of current 100 reps in 3 sets
142.5kgs x 34, 33, 33
EZ Curls - 30 reps @ 100%+ of 15 rep max
25kgs x 15+3+3+3+3+3
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mickc1965
Well-Known Member
Wednesday 13 September 2017
6:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 48, average heart rate was 59
Assume the above is due to very little sleep last night as picked daughter up from a delayed fligt (f***ing French Air Traffic Controllers on strike again!!)
Compared to your personal baseline your Sympathetic activity is abnormally high. To avoid over training or over stressing it is highly recommended to prioritize rest. Good activities include: HRV guided breathing, walking and light mobility work
7:00am - Body weight @ 167.4lbs / 75.931kgs
No training today
6:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 48, average heart rate was 59
Assume the above is due to very little sleep last night as picked daughter up from a delayed fligt (f***ing French Air Traffic Controllers on strike again!!)
Compared to your personal baseline your Sympathetic activity is abnormally high. To avoid over training or over stressing it is highly recommended to prioritize rest. Good activities include: HRV guided breathing, walking and light mobility work
7:00am - Body weight @ 167.4lbs / 75.931kgs
No training today
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mickc1965
Well-Known Member
Thursday 14 September 2017
Average Weight - 167.6lbs / 76.022kgs - up 1.1lbs / 0.499kg
Average Weight is calculated over the last 7 days (todays weight is 165.2 and range across the week was 165.2 - 170.8)
Average daily calorie intake based on last weeks body weight (166.5lbs)
Nett (after cardio) 2,997 (x18.00)
Gross (before cardio) - 3,332 (x20.01)
Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every 1000 steps over that figure 50 kcals will be deducted as cardio, should I do any running or cycling this will be logged separately - this week was 46,862 steps over
Average daily macros (c/p/f are from food only)
carbs @ 31.42% (261.73g)
protein @ 27.6% (229.91g)
fats @ 34.62% (128.14g)
alcohol @ 6.35%
Average Weight - 167.6lbs / 76.022kgs - up 1.1lbs / 0.499kg
Average Weight is calculated over the last 7 days (todays weight is 165.2 and range across the week was 165.2 - 170.8)
Average daily calorie intake based on last weeks body weight (166.5lbs)
Nett (after cardio) 2,997 (x18.00)
Gross (before cardio) - 3,332 (x20.01)
Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every 1000 steps over that figure 50 kcals will be deducted as cardio, should I do any running or cycling this will be logged separately - this week was 46,862 steps over
Average daily macros (c/p/f are from food only)
carbs @ 31.42% (261.73g)
protein @ 27.6% (229.91g)
fats @ 34.62% (128.14g)
alcohol @ 6.35%
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mickc1965
Well-Known Member
Thursday 14 September 2017
6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 55, average heart rate was 56
Compared to your recent baseline, you should be able to train harder and handle more stress today
6:50am - Body weight @ 165.2lbs / 74.933kgs
5:58pm - 6:22pm
Front Squat - Myo Reps total of 30 reps (15 Activation +15 reps)
56.25kgs x 15+3+3+3+3+3
RDL - Myo Reps total of 30 reps (15 Activation +15 reps)
53.75kgs x 15+3+3+3+3+3
Lunges - Myo Reps total of 30 reps (15 Activation +15 reps)
45kgs x 15+3+3+3+3+3
Standing Calf Raise - Myo Reps total of 50 reps (25 Activation +25 reps)
135kgs x 25+5+5+5+5+5
6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 55, average heart rate was 56
Compared to your recent baseline, you should be able to train harder and handle more stress today
6:50am - Body weight @ 165.2lbs / 74.933kgs
5:58pm - 6:22pm
Front Squat - Myo Reps total of 30 reps (15 Activation +15 reps)
56.25kgs x 15+3+3+3+3+3
RDL - Myo Reps total of 30 reps (15 Activation +15 reps)
53.75kgs x 15+3+3+3+3+3
Lunges - Myo Reps total of 30 reps (15 Activation +15 reps)
45kgs x 15+3+3+3+3+3
Standing Calf Raise - Myo Reps total of 50 reps (25 Activation +25 reps)
135kgs x 25+5+5+5+5+5
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mickc1965
Well-Known Member
Friday 15 September 2017
6:28am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 54, average heart rate was 56
Compared to your recent baseline, you should be able to train harder and handle more stress today
6:35am - Body weight @ 165.6lbs / 75.115kgs
Abs
Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 3 x 20
Crunches - 3 x 20
Alternating Heel Touches - 3 x 20
Leg Pull Ins - 3 x 20
Knees Raised Crunches - 3 x 20
6:28am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 54, average heart rate was 56
Compared to your recent baseline, you should be able to train harder and handle more stress today
6:35am - Body weight @ 165.6lbs / 75.115kgs
Abs
Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 3 x 20
Crunches - 3 x 20
Alternating Heel Touches - 3 x 20
Leg Pull Ins - 3 x 20
Knees Raised Crunches - 3 x 20
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Nice, was impressed with your tolerance of doing multiple exercises per bodypart and 3x week! But yeah good idea to cut volume when it's feeling a bit much.
I like that myoreps setup, are you basically increasing weights slightly once you reach 15+3+3+3+3+3, then try to get back to those reps with the new weight?
Much respect doing myoreps with those exercises! I find it hard on my lower back, especially the RDL... with front squats etc, do you re-rack the weight in between the minisets, or just hold onto it? I guess it depends how long rest periods are in between them..