mickc1965 training log

Saturday 12 August 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 60, average heart rate was 54- "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 166.0lbs / 75.296kgs

Flat Bench - 30 reps @ ~90% of 12 rep max

68.75kgs x 12, 10, 8

Incline Bench - 30 reps @ ~90% of 12 rep max

58.75kgs x 12, 10, 8

Close Grip Bench - 30 reps @ ~90% of 12 rep max

53.75kgs x 12, 10, 8
 
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Saturday 12 August 2017

6:30pm

Pendlay Rows - 30 reps @ ~90% of 12 rep max

85kgs x 12, 10, 8

WG Pullups - 30 reps @ ~90% of 12 rep max

81.25kgs x 12, 10, 8

Shrugs @ 100 reps @ ~90% of current 100 reps in 3 sets

122.5kgs x 34, 33, 33

EZ Curls - 30 reps @ ~90% of 12 rep max

22.5kgs x 12, 10, 8
 
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Saturday 12 August 2017

MyFitnessPal - 2,391 kcals

Carbs - 174
Protein - 247
Fat - 78

Fitbit - 11,442 steps
 
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Sunday 13 August 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 55 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 165.8lbs / 75.206kgs

Front Squat - 30 reps@ ~90% of 12 rep max

60kgs x 12, 10, 8

Lunges - 30 reps

47.5kgs x 12, 10, 8

BB Face Pulls - 30 reps @ ~90% of 12 rep max

28.75kgs x 12, 10, 8

BB Upright Rows - 30 reps @ ~90% of 12 rep max

28.75kgs x 12, 10, 8
 
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Sunday 13 August 2017

2:00pm

Conventional Deadlifts - 30 reps @ ~90% of 12 rep max

127.5kgs x 12, 10, 8

SLDL - 30 reps @ ~90% of 12 rep max

56.25kgs x 12, 10, 8

Standing Calf Raise - 100 reps @ ~90% of current 100 reps in 3 sets

130kgs x 34, 33, 33
 
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Sunday 13 August 2017

MyFitnessPal - 8,145 kcals plus 750 from alcohol (macros below from food only)

Carbs - 838
Protein - 264
Fat -406

Fitbit - 5,329 steps

Oops went on a bit of a binge after getting home from a BBQ!!!!
 
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Monday 14 August 2017

6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 2 (Parasympathetic) with a score of 69, average heart rate was 78 - "Your Parasympathetic activity is abnormally high. Your body is likely in a deep recovery mode and possibly over training. Good recovery activities include walking and very light exercise"

Body weight @ 170.4lbs / 77.292kgs

6:15pm

Flat Bench - 30 reps @ 100%+ of 12 rep max

77.5kgs x 12, 10, 8

Incline Bench - 30 reps @ 100%+ of 12 rep max

66.25kgs x 12, 8, 6, 4

Close Grip Bench - 30 reps @ 100%+ of 12 rep max

60kgs x 12, 8, 6, 4
 
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Tuesday 15 August 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) 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"

Body weight @ 171.0lbs / 77.564kgs

5:45pm

Pendlay Rows - 30 reps @ 100%+ of 12 rep max

95kgs x 12, 10, 8

WG Pullups - 30 reps @ 100%+ of 12 rep max

91.25kgs x 12, 8, 6, 4

Shrugs - 100 reps @ 100%+ of current 100 reps in 3 sets

137.5kgs x 34, 33, 33

EZ Curls - 30 reps @ 100%+ of 12 rep max

26.25kgs x 12, 10, 8
 
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Tuesday 15 August 2017

MyFitnessPal - 1,742 kcals

Carbs - 85
Protein - 232
Fat - 53

Fitbit - 26,889 steps
 
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Wednesday 16 August 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 60 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 167.6lbs / 76.022kgs

Front Squat - 30 reps @ 100%+ of 12 rep max

67.5kgs x 12, 10, 8

Lunges - 30 reps

53.75kgs x 12, 10, 8

BB Face Pulls - 30 reps @ 100%+ of 12 rep max

32.5kgs x 12, 10, 8

BB Upright Rows - 30 reps@ 100%+ of 12 rep max

32.5kgs x 12, 10, 8
 
Wednesday 16 August 2017

6:15pm

Conventional Deadlifts - 30 reps @ 100%+ of 12 rep max

137.5kgs x 12, 10, 8

SLDL - 30 reps @ 100%+ of 12 rep max

63.75kgs x 12, 10, 8

Standing Calf Raise - 100 reps @ 100%+ of current 100 reps in 3 sets

147.5kgs x 34, 33, 33
 
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Wednesday 16 August 2017

MyFitnessPal - 2,425 kcals

Carbs - 159
Protein - 241
Fat - 92

Fitbit - 12,381 steps
 
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Thursday 17 August 2017

Average Weight - 167.8lbs / 76.113kgs - up 0.8lbs / 0.363kg

Average Weight is calculated over the last 7 days (todays weight is 167.4 and range across the week was 165.8 - 171.0)

Average daily calorie intake based on last weeks body weight (167.0 lbs)

Nett (after cardio) 2,840 (x17.01)
Gross (before cardio) - 3,263 (x19.54)

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 59,320 steps over

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

carbs @ 30.04% (245.02g)
protein @ 30.88% (251.90g)
fats @ 35.79% (129.75g)
alcohol @ 3.29%
 
Thursday 17 August 2017

5:15am

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 58
"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 167.4lbs / 75.931kgs

5:43am - 6:04am

Flat Bench - 30 reps @ ~80% of 10 rep max

65kgs x 10, 10, 10

Incline Bench - 30 reps @ ~80% of 10 rep max

55kgs x 10, 10, 10

Close Grip Bench - 30 reps @ ~80% of 10 rep max

50kgs x 10, 10, 10
 
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Thursday 17 August 2017

5:55pm - 6:22pm

Pendlay Rows - 30 reps @ ~80% of 10 rep max

78.75kgs x 10, 10, 10

WG Pullups - 30 reps @ ~80% of 10 rep max

78.25kgs x 10, 10, 10

Shrugs - 100 reps @ ~80% of current 100 reps in 3 sets

110kgs x 34, 33, 33

EZ Curls - 30 reps @ ~80% of 10 rep max

21.25kgs x 10, 10, 10
 
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Thursday 17 August 2017

MyFitnessPal - 2,393 kcals

Carbs - 160
Protein - 244
Fat - 86

Fitbit - 12,040 steps
 
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Friday 18 August 2017

5:45am

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 60
"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 166.6lbs / 75.568kgs

6:02am - 6:29am

Front Squat - 30 reps @ ~80% of 10 rep max

55kgs x 10, 10, 10

Lunges - 30 reps

45kgs x 10, 10, 10

BB Face Pulls - 30 reps @ ~80% of 10 rep max

26.25kgs x 10, 10, 10

BB Upright Rows - 30 reps @ ~80% of 10 rep max

26.25kgs x 10, 10, 10
 
Friday 18 August 2017

6:12pm - 6:40pm

Deadlifts - 30 reps @ ~80% of 10 rep max

117.5kgs x 10, 10, 10

SLDL - 30 reps @ ~80% of 10 rep max

52.5kgs x 10, 10, 10

Standing Calf Raise - 100 reps @ ~80% of current 100 reps in 3 sets

120kgs x 34, 33, 33
 
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Friday 18 August 2017

MyFitnessPal - 2,350 kcals

Carbs - 146
Protein - 229
Fat - 95

Fitbit - 14,046 steps
 
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