mickc1965 training log

Thursday 23 February 2017

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 55, average heart rate was 57

5:55am - non HST Pull

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 77.5kgs x 10, 10, 10, 10

Wide Grip Pullups - 80kgs x 10, 10, 10

EZ curls - 20kgs x 10, 10, 10

6:30am - Body weight @ 168.2lbs / 76.29kgs
 
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Thursday 23 February 2017

Average Weight - 167.6lbs / 76.022kgs - down 0.7lbs / 0.318kgs

Average Weight is calculated over the last 7 days (todays weight is 168.2 and range across the week was 166.2 - 168.6)

Average nett (after cardio) daily calorie intake - 2,687 = last weeks body weight x15.97 / Gross (before cardio) - 2,788 ( x16.57)

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 14,065 steps over

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

carbs @ 32.5% (227g)
protein @ 36.6% (255g)
fats @ 26.6% (82g)
alcohol @ 4.3%
 
Thursday 23 February 2017

6:00pm - non HST Pull

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 110kgs x 10, 10, 10

Conventional Deadlift - 110kgs x 10, 10

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
 
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Thursday 23 February 2017

MyFitnessPal - 2,699 kcals

Carbs - 234
Protein - 269
Fat - 75

Fitbit - 5,962 steps
 
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Friday 24 February 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 53, average heart rate was 55

5:45am - non HST Push

Flat Bench - 40kgs x 10 / 60kgs x 3 / 70kgs x 10, 10, 10, 10

OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 10, 10, 10, 10

Close Grip Bench - 60kgs x 10, 10, 9+1

6:15am - Body weight @ 168.2lbs / 76.29kgs
 
Friday 24 February 2017

6:00pm - non HST Push

Rear Squats - 40kgs x 10 / 60kgs x 2 / 80kgs x 10, 10, 10

Front Squats - 60kgs x 10, 10, 10

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 30, 25, 25, 25
 
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In two minds whether to train tomorrow as supposed to be pushing into over reaching territory for the next week or so but legs are starting to feel they need a rest so will see what my HRV score is in the morning before deciding.
 
Friday 24 February 2017

MyFitnessPal - 2,624 kcals

Carbs - 216
Protein - 267
Fat - 76

Fitbit - 5,106 steps
 
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Saturday 25 February 2017

5:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 55

5:15am - non HST Pull

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 77.5kgs x 10, 10, 10,10

Wide Grip Pullups - 80kgs x 10, 10, 10, 10

EZ curls - 20kgs x 10, 10, 10

5:45am - Body weight @ 167.8lbs / 76.11kgs
 
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Saturday 25 February 2017

4:00pm - non HST Pull

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 110kgs x 10, 10, 10

Conventional Deadlift - 110kgs x 10, 10, 10

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 30, 25, 25, 25
 
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Saturday 25 February 2017

MyFitnessPal - 2,585 kcals

Carbs - 214
Protein - 261
Fat - 75

Fitbit - 6,083 steps
 
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Sunday 26 February 2017

7:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 64, average heart rate was 59

7:15am - Body weight @ 168.0lbs / 76.20kgs

9:15am - non HST Push

Flat Bench - 40kgs x 10 / 60kgs x 2 / 70kgs x 10, 10, 10, 10

OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 10, 10, 10, 10

Close Grip Bench - 55kgs x 10, 10, 10, 10
 
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Sunday 26 February 2017

2:40pm - non HST Push

Rear Squats - 40kgs x 10 / 60kgs x 2 / 80kgs x 10, 10, 10, 10

Front Squats - 60kgs x 10, 10, 10

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 170kgs x 25, 25, 25, 25
 
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Sunday 26 February 2017

MyFitnessPal - 2,724 kcals

Carbs - 228
Protein - 274
Fat - 79

Fitbit - 5,064 steps
 
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Monday 27 February 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 65, average heart rate was 57

6:05am - non HST Pull

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 77.5kgs x 10, 10, 10,10

Wide Grip Pullups - 80kgs x 10, 10, 10, 10

EZ curls - 20kgs x 10, 10, 10 10

6:30am - Body weight @ 167.2lbs / 75.84kgs
 
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Monday 27 February 2017

6:15pm - non HST Pull

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 110kgs x 10, 10, 10

Conventional Deadlift - 110kgs x 10, 10, 10

SLDL - 50kgs x 10, 10, 10

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 30, 30, 30, 30
 
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Monday 27 February 2017

MyFitnessPal - 2,827 kcals

Carbs - 237
Protein - 281
Fat - 83

Fitbit - 6,241 steps
 
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Tuesday 28 February 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 57

6:05am - non HST Push, target is 48 reps (4 x 12) with 90 seconds rest

Flat Bench - 40kgs x 10 / 60kgs x 2 / 70kgs x 12, 12, 12, 9+3

OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 12, 12, 10, 8, 6

Close Grip Bench - 60kgs x 12, 12, 10, 8, 6

6:40am - Body weight @ 168.0lbs / 76.20kgs
 
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Tuesday 28 February 2017

6:00pm - non HST Push, target is 36 reps (3 x 12) with 90 seconds rest not calf raises target is 120 reps (4 x 30)

Rear Squats - 40kgs x 10 / 60kgs x 2 / 80kgs x 12, 12, 12

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 30, 30, 30, 30

Front Squats - 60kgs x 12, 12, 12

Lunges - 20kgs x ?? didn't do these as left ankle hurt on first rep
 
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Tuesday 28 February 2017

MyFitnessPal - 2,724 kcals

Carbs - 223
Protein - 269
Fat - 84

Fitbit - 5,099 steps
 
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