mickc1965 training log

Wednesday 18 October 2017

5:53pm - 6:11pm

The following exercises are performed myo reps style - 15 +15 (shrugs will be 25 +25)


Rack Pulls - 160kgs x 15+3+3+3+3+3

Shrugs - 160kgs x 25+5+5+5+5+5

EZ Curls - 32.5kgs x 15+3+3+3+3+3
 
Thursday 19 October 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 56, average heart rate was 57.

Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery

6:00am - Body weight @ 168.6lbs / 76.476kgs

Alternating Knee Crunch - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30
 
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Thursday 19 October 2017

Average Weight - 168.5lbs / 76.43kgs - up 0.2lbs / 0.091kg


Average Weight is calculated over the last 7 days (todays weight is 168.6 and range across the week was 168.0 - 168.8 (168.0 / 168.8 / 168.4 / 168.6 / 168.0 / 168.8 / 168.6))

Average daily calorie intake based on last weeks body weight (168.3 lbs)

Nett (after cardio) 3032 (x18.02)
Gross (before cardio) - 3231 (x19.20)


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 27,872 steps over

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

carbs @ 42.98% (347.15g)
protein @ 29.20% (235.90g)
fats @ 22.29% (80.01g)
alcohol @ 5.53%
 
Friday 20 October 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 55.

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

6:00am - Body weight @ 168.6lbs / 76.476kgs

Alternating Knee Crunch - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30

The following exercises are performed myo reps style - 15 +15

BB Upright Rows - 35kgs x 15+3+3+3+3+3

BB Face Pulls - 35kgs x 15+3+3+3+3+3
 
Friday 20 October 2017

6:15pm - The following exercises are performed myo reps style - 15 +15 (calves will be 25 +25)

Hack Squat - 105kgs x 15+3+3+3+3+3

RDL - 61.25kgs x 15+3+3+3+3+3

Standing Calf Raise - 150kgs x 25+5+5+5+5+5
 
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Saturday 21 October 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 56.

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

6:00am - Body weight @ 168.8lbs / 76.566kgs

6:15am - The following exercises are performed myo reps style - 15 +15

Incline Bench - 65kgs x 15+3+3+3+3+2+1

Neutral Grip Pull-ups - 80kgs x 15+3+3+3+3+3

Close Grip Bench - 57.5kgs x 15+3+3+3+3+3
 
Saturday 21 October 2017

6:20pm - The following exercises are performed myo reps style - 15 +15 (shrugs will be 25 +25)

Pendlay Rows - 97.5kgs x 15+3+3+3+3+3

Shrugs - 160kgs x 25+5+5+5+5+5

EZ Curls - 32.5kgs x 15+3+3+3+3+3
 
Saturday 21 October 2017

MyFitnessPal - 4,971 kcals (3,733 kcals from food plus 1,238 from alcohol) macros below from food only

Carbs - 360
Protein - 246
Fat - 146

Fitbit - 11,888 steps

Note - Went on a binge after got home from night out and ate another 3,358 calories of chocolate, sweets, crisps and biscuits that I will log in Sundays calories as it was after midnight, will pretty much eat protein only on Sunday
 
Sunday 22 October 2017

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

Body weight @ 170.0lbs / 77.111kgs


Alternating Knee Crunch - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30
 
Monday 23 October 2017

5:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 55.

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

5:30am - Body weight @ 169.8lbs / 77.020kgs

5:35am - The following exercises are performed myo reps style - 15 +15


BB Upright Rows - 35kgs x 15+3+3+3+3+3

BB Face Pulls - 35kgs x 15+3+3+3+3+3

Alternating Knee Crunch - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30
 
Monday 23 October 2017

6:00pm - The following exercises are performed myo reps style - 15 rep +15 (calves will be 25 +25)

Barbell Lunges
- 53.75kgs x 15+3+3+3+3+3

RDL - 61.25kgs x 15+3+3+3+3+3

Standing Calf Raise - 150kgs x 25+5+5+5+5+5
 
Tuesday 24 October 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 60

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

6:00am - Body weight @ 168.8lbs / 76.566kgs

6:05am - The following exercises are performed myo reps style - 15 +15

Flat Bench - 75kgs x 15+3+3+2+2+2+2+1

SG Pullups - 80kgs x 15+3+3+3+3+3

Close Grip Bench - 57.5kgs x 15+3+3+3+3+3
 
No training tonight as feel rough as f***, came down with a cold yesterday and progressively getting worse, may do a few days of deloading and then start on the 12s phase
 
Wednesday 25 October 2017

6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 54, average heart rate was 63

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

Felt a lot worse this morning so did some ab work and that will be it for today!!

6:35am - Body weight @ 168.4lbs / 76.385kgs

Alternating Knee Crunch - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30
 
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