mickc1965 training log

Wednesday 05 December 2018

OMG have 21 year old twins, how old does that make me feel !!

Sleep (Fitbit) - 6:16hrs (in bed from 21:59 - 05:46)
Quality (Sleep Cycle) - 62%

Awake 1:31 (20%)
REM 0:53 (11.3%)
Light 4:48 (62%)
Deep 0:35 (7%)

Caffeine ~760g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59 average heart rate was 50.23 (RR Interval range 45.85 - 63.93) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 8.1%

Body weight @ 168.8lbs / 76.566kgs

Training

No training due to knee injury

Calories, macros and activity

MyFitnessPal - 1,697 kcals

Carbs - 87
Protein - 207
Fat - 57

Fitbit - 5,123 steps
 
Last edited:
Thursday 06 December 2018

Average Weight - 169.7lbs / 76.975kgs - down 0.4lbs / 0.181kgs

Average Weight was calculated over the last 7 days - 170.4 / 171.2 / 170.2 / 171.6 / 169.8 / 168.8 / 166.0 = 169.71

Average daily calorie intake based on last weeks body weight (170.1 lbs)

Nett (after cardio) 2,552 (x15.00)
Gross (before cardio) 2,557 (x15.03)

Nett target was 2,552 kcals (body weight x15.00)

Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every step over that figure 0.05 kcals will be deducted as cardio (this is assuming 2000 steps = 1 mile of walking and 100 kcals burned), should I do any running or cycling this will be logged separately - this week was 760 steps over

Average daily macros (c/p/f are from food only)

carbs @ 23.93% (153.00g)
protein @ 33.48% (213.99g)
fats @ 25.97% (73.77g)
alcohol @ 16.62%

Goal for upcoming week - maintain weight as unlikely any training due to knee injury, may start some upper body work with machines only so don't have to lift dumbells or plates from the floor etc
 
Last edited:
_tim said:
Hey, Mick - Have you gotten any PT for your injury? How are you feeling today?
Click to expand...

Not yet waiting for referral on NHS to get a MRI but will sort physio myself once swelling has reduced, knee swelling has reduced somewhat but lower leg and foot is still about double the other leg.

Had knee heavily strapped today and it has sort of buckled twice but strapping seemed to have stopped it twisting so that’s been good I suppose, however cannot leave it strapped all the time. Bedtime seems to be worse as I get a couple of hours sleep then it wakes me up and then it’s broken sleep for rest of night [emoji853]
 
Thursday 06 December 2018

Sleep (Fitbit) - 6:56hrs (in bed from 21:56 - 06:39)
Quality (Sleep Cycle) - 80%

Awake 1:47 (20%)
REM 1:43 (20%)
Light 4:17 (49%)
Deep 0:56 (11%)

Caffeine ~680g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 69, average heart rate was 57.89 (RR Interval range 44.2 - 86.29) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 10.8%

Body weight @ 166.0lbs / 75.296kgs

Training

No training due to knee injury - knee collapsed again last night walking up the stairs only just managed to hold onto one of the spindles as hand slipped of the banister

Calories, macros and activity

MyFitnessPal - 2,49- kcals

Carbs - 231
Protein - 227
Fat - 72

Fitbit - 6,109 steps
 
mickc1965 said:
Not yet waiting for referral on NHS to get a MRI but will sort physio myself once swelling has reduced, knee swelling has reduced somewhat but lower leg and foot is still about double the other leg.

Had knee heavily strapped today and it has sort of buckled twice but strapping seemed to have stopped it twisting so that’s been good I suppose, however cannot leave it strapped all the time. Bedtime seems to be worse as I get a couple of hours sleep then it wakes me up and then it’s broken sleep for rest of night [emoji853]
Click to expand...

Geez, Mick. I hope you can get some rest this weekend!
 
Friday 07 December 2018

Sleep (Fitbit) - 5:58hrs (in bed from 21:45 - 05:04)
Quality (Sleep Cycle) - 68%

Awake 1:20 (18%)
REM 0:18 (4%)
Light 4:45 (65%)
Deep 0:55 (13%)

Caffeine ~590g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 53.01 (RR Interval range 48.92 - 60.18) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 8.8%

Body weight @ 167.8lbs / 76.113kgs

Training

No training due to knee injury

Calories, macros and activity

MyFitnessPal - 2,470 kcals

Carbs - 229
Protein - 227
Fat - 71

Fitbit - 5,389 steps
 
Last edited:
Saturday 08 December 2018

Sleep (Fitbit) - 4:56hrs (in bed from 22:01 - 04:04)
Quality (Sleep Cycle) - 59%

Awake 1:07 (18%)
REM 0:31 (9%)
Light 3:23 (56%)
Deep 1:02 (17%)

Caffeine ~560g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 53, average heart rate was 53.59 (RR Interval range 49.59 - 61.13) - Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery

7 day HRV CV (co-efficient of variability) - 10.1%

Body weight @ 166.8lbs / 75.659kgs

Training

Planned rest day - 2nd phase of memorial tattoo today

Calories, macros and activity

MyFitnessPal - 2,673 kcals

Carbs - 252
Protein - 200
Fat - 95

Fitbit - 10,405 steps
 
Last edited:
Sunday 09 December 2018

Sleep (Fitbit) - 8:15hrs (in bed from 23:16 to 08:35)
Quality (Sleep Cycle) - 89%

Awake 1:04 (11%)
REM 0:55 (10%)
Light 6:08 (66%)
Deep 1:12 (13%)

Caffeine ~458g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 53, average heart rate was 63.38 (RR Interval range 56.84 - 74.11) - Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery

7 day HRV CV (co-efficient of variability) - 10.5%

Body weight @ 166.6lbs / 75.568kgs

Training

Planned rest day, swelling on knee and lower leg reduced a lot on waking this morning, actually had a good nights sleep for the first time in a fortnight.

Calories, macros and activity

MyFitnessPal - 2,533 kcals

Carbs - 239
Protein - 229
Fat - 72

Fitbit - 6,951 steps
 
Monday 10 December 2018

Sleep (Fitbit) - 6:56hrs (in bed from 22:07 - 06:10)
Quality (Sleep Cycle) - 85%

Awake 1:07 (14%)
REM 2:18 (29%)
Light 3:34 (44%)
Deep 1:04 (13%)

Caffeine ~660g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 53, average heart rate was 52.18 (RR Interval range 48.45 - 59.36) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 11%

Body weight @ 165.0lbs / 74.843kgs (weight is falling off me and its not supposed to, would have thought that no training and significantly reduced activity due to knee injury would mean weight would be going upwards not down, need to eat more)

Training

No training due to knee injury, swelling has reduced considerably however knee is still unstable even when strapped.

Calories, macros and activity

MyFitnessPal - 2,713 kcals

Carbs - 280
Protein - 231
Fat - 73

Fitbit - 5,502 steps
 
Tuesday 11 December 2018

Sleep (Fitbit) - 7:38hrs (in bed from 21:30 - 06:39)
Quality (Sleep Cycle) - 86%

Awake 1:30 (17%)
REM 2:23 (26%)
Light 4:08 (45%)
Deep 1:07 (12%)

Caffeine ~780g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 47, average heart rate was 58.53 (RR Interval range 55.25 - 64.81) - Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery

7 day HRV CV (co-efficient of variability) - 13%

Body weight @ 165.2lbs / 74.933kgs

Training

No training due to knee injury

Calories, macros and activity

MyFitnessPal - 2,729 kcals

Carbs - 283
Protein - 232
Fat - 73

Fitbit - 8,146 steps
 
Wednesday 12 December 2018

Sleep (Fitbit) - 7:21hrs (in bed from 21:39 - 06:20)
Quality (Sleep Cycle) - 87%

Awake 1:20 (16%)
REM 2:32 (29%)
Light 3:56 (45%)
Deep 0:53 (10%)

Caffeine ~780g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 54, average heart rate was 59.83 (RR Interval range 53.38 - 70.22) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 13%

Body weight @ 164.4lbs / 74.571kgs

Not sure what is going on now as lost 7lbs in last 9 days despite eating between 2500 and 2720 kcals for the last 6 days which without training and mimimum daily step count I would have thought that would have been enough to maintain weight at the minimum

Training

No training due to knee injury

Calories, macros and activity

MyFitnessPal - 2,798 kcals

Carbs - 290
Protein - 241
Fat - 74

Fitbit - 5,036 steps
 
Thursday 13 December 2018

Average Weight - 165.8lbs / 75.206kgs - down 3.9lbs / 1.769kgs

Average Weight was calculated over the last 7 days - 167.8 / 166.8 / 166.6 / 165.0 / 165.2 / 164.4 / 164.4 = 165.74

Average daily calorie intake based on last weeks body weight (169.7 lbs)

Nett (after cardio) 2,541 (x14.97)
Gross (before cardio) 2,630 (x15.50)

Nett target was 2,546 kcals (body weight x15)

Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every step over that figure 0.05 kcals will be deducted as cardio (this is assuming 2000 steps = 1 mile of walking and 100 kcals burned), should I do any running or cycling this will be logged separately - this week was 12,529 steps over

Average daily macros (c/p/f are from food only)

carbs @ 39.36% (258.74g)
protein @ 34.62% (227.62g)
fats @ 26.02% (76.02g)
alcohol @ 0%

Goal for upcoming week - maintain weight as unlikely any training due to knee injury (still unstable), may start some upper body work with machines only but unlikely as the week before Xmas and will not be able to train over the Xmas period as gym is near where I work rather than where I live.
 
Last edited:
Thursday 13 December 2018

Sleep (Fitbit) - 3:36hrs (in bed from 02:28 - 06:30)
Quality (Sleep Cycle) - 38%

Not enough sleep data for Fitbit to analyse correctly, did go to bed at 9:30 but was unable to sleep so ended up pottering around and then watched some tv (news on Brexit of course) and finally felt ready for sleep @ ~2:30am but still kept on waking every 30-60 minutes

Caffeine ~910g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 53, average heart rate was 58.46 (RR Interval range 53.47 - 73.76) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 8.2%

Body weight @ 164.4lbs / 74.571kgs

Training

No training due to knee injury

Calories, macros and activity

MyFitnessPal - 2,416 kcals

Carbs - 226
Protein - 227
Fat - 66

Fitbit - 5,381 steps
 
Friday 14 December 2018

Sleep (Fitbit) - 06:03hrs (in bed from 20:59 - 06:35)
Quality (Sleep Cycle) - 47%

Awake 3:33 (37%) completely awake between 02:00 and 04:30
REM 1:15 (13%)
Light 04:05 (43%)
Deep 0:42 (7.3%

Caffeine ~1010g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 59.395 (RR Interval range 54:56 - 90.75) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 6.4%

Body weight @ 163.4lbs / 74.117kgs

Training

No training due to knee injury

Calories, macros and activity

MyFitnessPal - 2,405 kcals

Carbs - 223
Protein - 226
Fat - 66

Fitbit - 6,022 steps
 
Last edited:
Saturday 15 December 2018

Sleep (Fitbit) - 5:31hrs (in bed from 21:37 - 03:58)
Quality (Sleep Cycle) - 64%

Awake 0:50 (13%)
REM 1:37 (25%)
Light 2:49 (45%)
Deep 1:05 (17%)

Caffeine ~1,000g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 56, average heart rate was 54.48 (RR Interval range 49.67 - 68.19) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 6.6%

Body weight @ 163.6lbs / 74.208kgs

Training

No training due to knee injury

Calories, macros and activity

MyFitnessPal - 4,094 kcals (2,250 kcals from alcohol, macros below from food only)

Carbs - 135
Protein - 205
Fat - 53

Fitbit - 6,305 steps
 
Last edited:
Sunday 16 December 2018

Sleep (Fitbit) - 7:02hrs (in bed from 01:12 - 09:24)
Quality (Sleep Cycle) - 72%

Awake 1:10 (14%)
REM 1:54 (23%)
Light 4:11 (51%)
Deep 0:57 (12%)

Caffeine ~860g

HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night

Body weight @ 167.0lbs / 75.750kgs

Training

No training

Calories, macros and activity

MyFitnessPal - 2,170 kcals

Carbs - 127
Protein - 248
Fat - 72

Fitbit - 5,386 steps
 
Monday 17 December 2018

Sleep (Fitbit) - 05:46hrs (in bed from 21:31 - 06:30 (awake from 00:48 and 03:15))
Quality (Sleep Cycle) - 46%

Awake 3:13 (35%)
REM 0:46 (8%)
Light 4:21 (48%)
Deep 0:49 (9%)

Caffeine ~500g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 55, average heart rate was 59.21(RR Interval range 54.47 - 71.94) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 7.3%

Body weight @ 162.0lbs / 73.482kgs (still losing weight despite eating on average body weight x16 and no training for 3.5 weeks)
 
Monday 17 December 2018

12pm - Easing back in session target is 1 x activation set of 10 reps followed by 5 x myo rep sets totalling 10 reps with 5 seconds between sets.

Flat DB Bench Press - 28kgs x 10+2+2+2+2+2

Landmine Row (V handle) - 55kgs x 10+2+2+2+2+2

Seated OH Dumbell Press - 20kgs x 10+2+2+2+2+2

Wide Grip Lat pulldowns - 73kgs x 10+2+2+2+2+2

Cable Face Pulls - 50kgs x 10+2+2+2+2+2

Rope Tricep Pushdown - 50kgs x 10+2+2+2+2+2

Cable Rope Curls - 41kgs x 10+2+2+2+2+2
 
Last edited:
You must log in or register to reply here.
Back
Top