mickc1965 training log

Friday 13 April 2018

10:15pm - All exercises performed myo reps style - 15 rep activation set plus 1 myo rep set (shrugs 25 +1)

BB Row - 101.25kgs x 15+3

BB Rear Shrug - 191.25kgs x 25+5

RDL - 66.25kgs x 15+3

BB Upright Row - 38.75kgs x 15+3

BB Face Pull - 38.75kgs x 15+3

EZ Bicep curl - 25kgs x 15+3
 
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Saturday 14 April 2018

Sleep 5:16 (in bed 23:28 to 05:19), quality of sleep 59%

Awake 0:35
REM 1:29
Light 2:50
Deep 0:57

5:30am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 56.70 (RR Interval range 50.44 to 67.89)

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

5:40am - Body weight @ 169.4lbs / 76.838kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold

Not sure if will be able to train as missus is being kept in again tonight due to low levels of haemoglobin so she needs blood transfusion
 
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Saturday 14 April 2018

7:10pm - All exercises performed myo reps style - 15 rep activation set plus 1 myo rep set (calves 25 +1)

Flat Bench - 73.75kgs x 15+3

Front Squat - 67.5kgs x 15+3

Standing Calf Raise - 181.25kgs x 25+5

Close Grip Bench - 61.25kgs x 15+3
 
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Saturday 14 April 2018

MyFitnessPal - 2,934 kcals

Carbs - 419
Protein - 182
Fat - 59

Fitbit - 10,222 steps
 
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Sunday 15 April 2018

Sleep 5:40 (in bed 22:01 to 4:38), quality of sleep 78%

Awake 0:57
REM 1:35
Light 3:00
Deep 1:05

5:30am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 53.08 (RR Interval range 47.44 to 64.81)

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

5:40am - Body weight @ 168.8lbs / 76.566kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold
 
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Sunday 15 April 2018

7:10pm - All exercises performed myo reps style - 15 rep activation set plus 3 myo rep sets (shrugs 25 +3)

BB Row - 101.25kgs x 15+3+3+3

BB Rear Shrug - 191.25kgs x 25+5+5+5

RDL - 66.25kgs x 15+3+3+3

BB Upright Row - 38.75kgs x 15+3+3+3

BB Face Pull - 38.75kgs x 15+3+3+3

EZ Bicep curl - 25kgs x 15+3+3+3
 
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Monday 16 April 2018

Sleep 5:33 (in bed 21:59 to 4:35), quality of sleep 74%

Awake 1:03
REM 1:09
Light 3:19
Deep 1:05

5:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 52.80 (RR Interval range 47.37 to 63.87)

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

5:25am - Body weight @ 169.6lbs / 76.929kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold
 
Monday 16 April 2018

6:50pm - All exercises performed myo reps style - 15 rep activation set plus 3 myo rep sets (calves 25 +3)

Flat Bench - 73.75kgs x 15+3+3+3

Front Squat - 67.5kgs x 15+3+3+3

Standing Calf Raise - 181.25kgs x 25+5+5+5

Close Grip Bench - 61.25kgs x 15+3+3+3
 
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Tuesday 17 April 2018

Sleep 5:56 (in bed 21:43 to 04:20), quality of sleep 57%

Awake 0:36
REM 1:32
Light 3:19
Deep 1:05

5:05am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 53.09 (RR Interval range 47.41 to 64.00)

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

5:15am - Body weight @ 168.6lbs / 76.476kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold
 
Tuesday 17 April 2018

6:10pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (shrugs 25 +5)

BB Row - 101.25kgs x 15+3+3+3+3+3

BB Rear Shrug - 191.25kgs x 25+5+5+5+5+5

RDL - 66.25kgs x 15+3+3+3+3+3

EZ Bicep curl - 25kgs x 15+3+3+3+3+3
 
Wednesday 19 April 2018

Sleep 5:18 (in bed 22:49 to 04:00), quality of sleep 74%

Awake 0:53
REM 1:21
Light 3:03
Deep 0:54

5:35am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 54.11 (RR Interval range 49.07 to 65.92)

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

Body weight @ 170.0lbs / 77.111kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold
 
Wednesday 19 April 2018

6:00pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets

BB Upright Row - 38.75kgs x 15+3+3+3+3+3

BB Face Pull - 38.75kgs x 15+3+3+3+3+3

Front Squat - 67.5kgs x 15+3+3+3+3+3
 
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Wednesday 19 April 2018

MyFitnessPal - 2,802 kcals

Carbs - 400
Protein - 187
Fat - 50

Fitbit - 6,204 steps
 
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Thursday 20 April 2018

Sleep 6:32 (in bed 21:48 to 04:55), quality of sleep 67%

Awake 0:35
REM 2:11
Light 3:10
Deep 111

5:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 54.88 (RR Interval range 48.53 to 69.50)

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

Body weight @ 169.8lbs / 77.020kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold
 
Thursday 19 April 2018

Average Weight - 169.5lbs / 76.884kgs - up 0.9lbs / 0.408kgs

Average Weight was calculated over the last 7 days - 169.6 / 169.4 / 168.8 / 169.6 / 169.6 / 170.0 / 169.8 = 169.54

Average daily calorie intake based on last weeks body weight (168.6 lbs) - Nett target was 2,782 kcals (body weight x16.5)

Nett (after cardio) 2,773 (x16.45)
Gross (before cardio) - 2,864 (x16.99)

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 12,682 steps over

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

carbs @ 57.67% (412.80g)
protein @ 25.53% (182.75g)
fats @ 16.80% (53.44g)
alcohol @ 0%

Goal for upcoming week - going away for 4 days so aim is to not eat too much, drink in moderation (yeah that is highly unlikely) and up step count to counteract alcohol calories
 
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