mickc1965 training log

Thursday 27 April 2017

6:15pm - training protocol is target rep goal / or max number of sets (whatever comes first)

Flat Bench - 30 reps / 5 sets

82.5kgs x 6, 6, 6, 6, 6

Close Grip Bench - 30 reps / 5 sets

67.5kgs x 6, 6, 6, 6, 6
 
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Thursday 27 April 2017

MyFitnessPal - 2,749 kcals

Carbs - 260
Protein - 268
Fat - 71

Fitbit - 5,249 steps
 
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Friday 28 April 2017

Body weight @ 169.8lbs / 77.020kgs

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 54, average heart rate was 58

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

6:00am - training protocol is target rep goal / or max number of sets (whatever comes first)

Pendlay Rows - 30 reps / 5 sets

95kgs x 6, 6, 6, 6, 6

EZ Curls - 30 reps / 5 sets

30kgs x 6, 6, 6, 6, 6
 
Friday 28 April 2017

6:15pm - training protocol is target rep goal / in max number of sets (whatever comes first)

Front Squats - 30 reps / 5 sets

72.5kgs x 6, 6, 6, 6, 6

Standing Calf Raise - 100 reps / 3 sets

115kgs x 34, 33, 33
 
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Friday 28 April 2017

MyFitnessPal - 2,807 kcals

Carbs - 264
Protein - 270
Fat - 75

Fitbit - 6,604 steps
 
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Saturday 29 April 2017

Body weight @ 170.2lbs / 77.201kgs

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 52, average heart rate was 54

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

6:15am - training protocol is target rep goal / in max number of sets (whatever comes first)

OH Press - 30 reps / 5 sets

60kgs x 6, 6, 6, 6, 6

Shrugs - 100 reps / 3 sets

95kgs x 34, 33, 33
 
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Saturday 29 April 2017

6:30pm - training protocol is target rep goal / in max number of sets (whatever comes first)

Flat Bench - 30 reps / 5 sets

83.75kgs x 6, 6, 6, 6, 6

Close Grip Bench - 30 reps / 5 sets

68.75kgs x 6, 6, 6, 6, 6
 
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Saturday 29 April 2017

MyFitnessPal - 2,667 kcals

Carbs - 240
Protein - 262
Fat - 73

Fitbit - 5,529 steps
 
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Sunday 30 April 2017

Body weight @ 170.0lbs / 77.111kgs

6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 48, average heart rate was 59

"Your Parasympathetic activity appears to be abnormally elevated. This often means your body is actively recovering or possibly beginning to over reach. Lighter activity is recommended"

Alternating Knee Crunch 3 x 20
Alternating Leg Raises x 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

No training today will up today's step count
 
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Sunday 30 April 2017

MyFitnessPal - 2,672 kcals

Carbs - 247
Protein - 227
Fat - 85

Fitbit - 11,822 steps
 
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Monday 01 May 2017

Body weight @ 170.6lbs / 77.383kgs

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 58, average heart rate was 53

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Pendlay Rows - target is 3 x 6 reps

96.25kgs x 6, 6, 6

WG Pullups - target is 3 x 6 reps

91.25kgs x 6, 6, 6

EZ Curls - target is 5 x 6 reps

31.25kgs x 6, 6, 6, 6, 6
 
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Monday 01 May 2017

6:30pm

Rear Squats - target is 3 x 6 reps

100kgs x 6, 6, 6

Deadlift - target is 1 x 6 reps

150kgs x 6

SLDL - target is 2 x 6 reps

80kgs x 6, 6

Standing Calf Raise - target is 100 reps in 3 sets

117.5kgs x 34, 33, 33
 
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Monday 01 May 2017

MyFitnessPal - 2,768 kcals

Carbs - 299
Protein - 244
Fat - 65

Fitbit - 8,718 steps
 
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Tuesday 02 May 2017

Body weight @ 171.0lbs / 77.564kgs

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 57, average heart rate was 57

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

OH Press - target is 5 x 4 reps

61.25kgs x 4, 4, 4, 4, 4

Shrugs - target is 100 reps in 3 sets

97.5kgs x 34, 33, 33
 
Tuesday 02 May 2017

6:15pm

Flat Bench - target is 5 x 4 reps

85kgs x 4, 4, 4, 4, 4

Close Grip Bench - target is 5 x 4 reps

70kgs x 4, 4, 4, 4, 4
 
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Tuesday 02 May 2017

MyFitnessPal - 2,620 kcals

Carbs - 219
Protein - 257
Fat - 80

Fitbit - 7,884 steps
 
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Wednesday 03 May 2017

Body weight @ 170.8lbs / 77.474kgs

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 51, average heart rate was 56

"Your Parasympathetic activity appears to be abnormally elevated. This often means your body is actively recovering or possibly beginning to over reach. Lighter activity is recommended"

Pendlay Rows - target is 3 x 4 reps

97.5kgs x 4, 4, 4

WG Pullups - target is 3 x 4 reps

92.5kgs x 4, 4, 4

EZ Curls - target is 5 x 4 reps

32.5kgs x 4, 4, 4, 4, 4
 
Wednesday 03 May 2017

6:15pm

Rear Squats - target is 4 x 6 reps

90kgs x 6, 6, 6, 6

Deadlift - target is 1 x 6 reps

150kgs x 6

SLDL - target is 3 x 6 reps

80kgs x 6, 6, 6

Shrugs - target is 100 reps in 3 sets

97.5kgs x 34, 33, 33
 
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Wednesday 03 May 2017

MyFitnessPal - 2,509 kcals

Carbs - 210
Protein - 261
Fat - 69

Fitbit - 6,482 steps
 
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Thursday 04 May 2017

Body weight @ 170.0lbs / 77.111kgs

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 54, average heart rate was 59

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

OH Press - target is 5 x 5 reps

61.25kgs x 5, 5, 5, 5, 5

Standing Calf Raise - target is 100 reps in 3 sets

117.5kgs x 34, 33, 33
 
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