mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Thursday 22 February 2018
5:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 52.38 (RR Interval range 47.12 to 66.57)
Compared to your recent baseline, you should be able to train harder and handle more stress today
5:25am - Body weight @ 167.4lbs / 75.931kgs
Abs / Core
Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
5:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 52.38 (RR Interval range 47.12 to 66.57)
Compared to your recent baseline, you should be able to train harder and handle more stress today
5:25am - Body weight @ 167.4lbs / 75.931kgs
Abs / Core
Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
mickc1965
Well-Known Member
Thursday 22 February 2018
Average Weight - 167.6lbs / 76.022kgs - up 0.1lbs / 0.045kg
Average Weight was calculated over the last 7 days - 167.6 / 166.6 / 167.4 / 168.6 / 168.2 / 167.6 / 167.4 = 167.63
Average daily calorie intake based on last weeks body weight (167.5 lbs) - Goal is to maintain weight so nett target was body weight x16 (2,680 kcals)
Nett (after cardio) - 2,679 (x15.99)
Gross (before cardio) - 2,912 (x17.39)
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 32,635 steps over
Average daily macros (c/p/f are from food only)
carbs @ 42.42% (308.75g)
protein @ 29.1% (211.96g)
fats @ 20.54% (66.42g)
alcohol @ 7.92%
Goal for upcoming week - Start of a slow bulk phase aiming for weight gain of ~1.0lb every 4 weeks
Average Weight - 167.6lbs / 76.022kgs - up 0.1lbs / 0.045kg
Average Weight was calculated over the last 7 days - 167.6 / 166.6 / 167.4 / 168.6 / 168.2 / 167.6 / 167.4 = 167.63
Average daily calorie intake based on last weeks body weight (167.5 lbs) - Goal is to maintain weight so nett target was body weight x16 (2,680 kcals)
Nett (after cardio) - 2,679 (x15.99)
Gross (before cardio) - 2,912 (x17.39)
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 32,635 steps over
Average daily macros (c/p/f are from food only)
carbs @ 42.42% (308.75g)
protein @ 29.1% (211.96g)
fats @ 20.54% (66.42g)
alcohol @ 7.92%
Goal for upcoming week - Start of a slow bulk phase aiming for weight gain of ~1.0lb every 4 weeks
mickc1965
Well-Known Member
Friday 23 February 2018
4:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 51.63 (RR Interval range 46.09 to 65.85)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Getting a little fed up with waking early this week, woke up at 3:40 and could not get back to sleep, 4:00 yesterday, 5:00 on Wednesday (lay in), 4:00 on Tuesday and 5:40 on Monday (another lay in)
4:55am - Body weight @ Body weight @ 167.4lbs / 75.931kgs
Abs / Core
Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
Will resume training tonight, slightly modifying again, still doing Myo reps though.
4:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 51.63 (RR Interval range 46.09 to 65.85)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Getting a little fed up with waking early this week, woke up at 3:40 and could not get back to sleep, 4:00 yesterday, 5:00 on Wednesday (lay in), 4:00 on Tuesday and 5:40 on Monday (another lay in)
4:55am - Body weight @ Body weight @ 167.4lbs / 75.931kgs
Abs / Core
Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
Will resume training tonight, slightly modifying again, still doing Myo reps though.
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mickc1965
Well-Known Member
Training for next 4 weeks will still be myo reps but progression will be over 1 week rather than the 2 weeks I have been doing recently as going away for a week on 23 March. I will be starting with a 25 rep activation set with 1x5 myo rep set then 25 +3x5 myo rep sets then 25 +4x5 (possibly 5 depending on how I feel) myo sets, following week 20 reps plus 1x4 etc, then 15 reps plus 1x3 etc then 10 reps plus 1x2 etc.
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mickc1965
Well-Known Member
Saturday 24 February 2018
6:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 61, average heart rate was 54.53 (RR Interval range 48.53 to 65.29)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Had loads of problems with test as kept on getting spikes in heart rate of over 200 bpm so after 4 attempts I changed the battery but still had a 200+ spike in this test (couldn't be arsed to cancel and start again) so not sure how accurate today's test is!! It did say 1 artefact was corrected so should be accurate based on that.
6:55am - Body weight @ 167.8lbs / 76.113kgs
Abs / Core
Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
6:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 61, average heart rate was 54.53 (RR Interval range 48.53 to 65.29)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Had loads of problems with test as kept on getting spikes in heart rate of over 200 bpm so after 4 attempts I changed the battery but still had a 200+ spike in this test (couldn't be arsed to cancel and start again) so not sure how accurate today's test is!! It did say 1 artefact was corrected so should be accurate based on that.
6:55am - Body weight @ 167.8lbs / 76.113kgs
Abs / Core
Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
Last edited:
mickc1965
Well-Known Member
Saturday 24 February 2018
7:15pm - All exercises performed myo reps style - 25 rep activation set +1 myo rep set
Pendlay Rows - 80kgs x 25+5
Shrugs - 180kgs x 25+5
RDL - 52.5kgs x 25+5
Upright Rows - 28.75kgs x 25+5
BB Face Pulls - 28.75kgs x 25+5
EZ Curls - 20kgs x 25+5
7:15pm - All exercises performed myo reps style - 25 rep activation set +1 myo rep set
Pendlay Rows - 80kgs x 25+5
Shrugs - 180kgs x 25+5
RDL - 52.5kgs x 25+5
Upright Rows - 28.75kgs x 25+5
BB Face Pulls - 28.75kgs x 25+5
EZ Curls - 20kgs x 25+5
mickc1965
Well-Known Member
Sunday 25 February 2018
4:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 59, average heart rate was 54.44 (RR Interval range 48.88 to 65.71)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Poor sleep again, wide awake at 4am, in bed for only 5 hours!!
5:00am - Body weight @ 167.6lbs / 76.022kgs
Abs / Core
Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
4:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 59, average heart rate was 54.44 (RR Interval range 48.88 to 65.71)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Poor sleep again, wide awake at 4am, in bed for only 5 hours!!
5:00am - Body weight @ 167.6lbs / 76.022kgs
Abs / Core
Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
mickc1965
Well-Known Member
Monday 26 February 2018
5:30am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 58, average heart rate was 57.52 (RR Interval range 50.40 to 69.27)
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
5:40am - Body weight @ 167.4lbs / 75.931kgs
Abs / Core
Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
5:30am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 58, average heart rate was 57.52 (RR Interval range 50.40 to 69.27)
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
5:40am - Body weight @ 167.4lbs / 75.931kgs
Abs / Core
Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
mickc1965
Well-Known Member
Monday 26 February 2018
7:00pm - All exercises performed myo reps style - 25 rep activation set +3 myo rep sets
Pendlay Rows - 80kgs x 25+5+5+5
Shrugs - 180kgs x 25+5+5+5
RDL - 52.5kgs x 25+5+5+5
Upright Rows - 28.75kgs x 25+5+5+5
BB Face Pulls - 28.75kgs x 25+5+5+5
EZ Curls - 20kgs x 25+5+5+5
7:00pm - All exercises performed myo reps style - 25 rep activation set +3 myo rep sets
Pendlay Rows - 80kgs x 25+5+5+5
Shrugs - 180kgs x 25+5+5+5
RDL - 52.5kgs x 25+5+5+5
Upright Rows - 28.75kgs x 25+5+5+5
BB Face Pulls - 28.75kgs x 25+5+5+5
EZ Curls - 20kgs x 25+5+5+5
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mickc1965
Well-Known Member
Tuesday 27 February 2018
5:20am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 55.55 (RR Interval range 48.26 to 66.57)
Compared to your recent baseline, you should be able to train harder and handle more stress today
5:30am - Body weight @ 168.2lbs / 76.294kgs
Abs / Core
Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
5:20am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 55.55 (RR Interval range 48.26 to 66.57)
Compared to your recent baseline, you should be able to train harder and handle more stress today
5:30am - Body weight @ 168.2lbs / 76.294kgs
Abs / Core
Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
mickc1965
Well-Known Member
Tuesday 27 February 2018
7:00pm - All exercises performed myo reps style - 25 rep activation set +5 myo rep sets
Front Squat - 52.5kgs x 25+5+5+5+5+5
Flat Bench - 58.75kgs x 25+5+5+5+5+5
Standing Calf Raise - 170kgs x 25+5+5+5+5+5
Close Grip Bench - 47.5kgs x 25+5+5+5+5+5
7:00pm - All exercises performed myo reps style - 25 rep activation set +5 myo rep sets
Front Squat - 52.5kgs x 25+5+5+5+5+5
Flat Bench - 58.75kgs x 25+5+5+5+5+5
Standing Calf Raise - 170kgs x 25+5+5+5+5+5
Close Grip Bench - 47.5kgs x 25+5+5+5+5+5
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