mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Tuesday 19 June 2018
Fitbit - Sleep 7:44hrs (in bed from 22:28 to 06:55)
Awake 0:43
REM 1:31
Light 5:02
Deep 1:11
Sleep Cycle - Quality of sleep 92%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 60, average heart rate was 57.57 (RR Interval range 49.71 to 70.62). Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 163.4lbs / 74.117kgs
Abs / Core
Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
Fitbit - Sleep 7:44hrs (in bed from 22:28 to 06:55)
Awake 0:43
REM 1:31
Light 5:02
Deep 1:11
Sleep Cycle - Quality of sleep 92%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 60, average heart rate was 57.57 (RR Interval range 49.71 to 70.62). Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 163.4lbs / 74.117kgs
Abs / Core
Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
mickc1965
Well-Known Member
Tuesday 19 June 2018
7:00pm - All exercises performed myo reps style - 8-10 rep activation set plus 5 myo rep sets
Flat Bench - 80kgs x 10+4+2+2+2+2
OH Press - 50kgs x 9+3+2+2+2+2
Close Grip Bench - 77.5kgs x 9+2+2+2+1+1
Decided to reduce the load on bench, will also swap close grip for skullcrushers as three pressing movements one after another appears to be too much based on the last two myo reps sets.
7:00pm - All exercises performed myo reps style - 8-10 rep activation set plus 5 myo rep sets
Flat Bench - 80kgs x 10+4+2+2+2+2
OH Press - 50kgs x 9+3+2+2+2+2
Close Grip Bench - 77.5kgs x 9+2+2+2+1+1
Decided to reduce the load on bench, will also swap close grip for skullcrushers as three pressing movements one after another appears to be too much based on the last two myo reps sets.
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mickc1965
Well-Known Member
Wednesday 20 June 2018
Fitbit - Sleep 6:08hrs (in bed from 22:30 to 05:35)
Awake 0:57
REM 2:03
Light 3:07
Deep 0:58
Sleep Cycle - Quality of sleep 69%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 61, average heart rate was 51.29 (RR Interval range 44.88 to 65.50) 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
Body weight @ 163.6lbs / 74.208kgs
Abs / Core
Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
Fitbit - Sleep 6:08hrs (in bed from 22:30 to 05:35)
Awake 0:57
REM 2:03
Light 3:07
Deep 0:58
Sleep Cycle - Quality of sleep 69%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 61, average heart rate was 51.29 (RR Interval range 44.88 to 65.50) 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
Body weight @ 163.6lbs / 74.208kgs
Abs / Core
Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
mickc1965
Well-Known Member
May well stop the cut over the next week or so (going away to Center Parcs 29 June - 02 July) as now finding after 8 weeks of cutting and eating fairly consistently ~2300 kcals per day that I am getting very hungry (the last week or so) in the mornings when previously I had no issues at all, in fact I was having to remind myself to eat. For the record I eat IF fashion (8 hour window, 12 - 8 pm)
Could the hunger be my body signalling that it wants to grow (have stuck to the 8-10 rep range throughout doing myo reps) and therefore needs more calories or am I dropping below the body fat set point level? I am still not as lean (ab definition) as 2 years ago, however face is starting to look a bit thinner now @ 164 lbs as opposed to the same look (facially) as two years ago at 160 lbs. I was eating very low carb (30-50 g per day) then so would have had less water retention then and muscles not as full then as they are now.
Could the hunger be my body signalling that it wants to grow (have stuck to the 8-10 rep range throughout doing myo reps) and therefore needs more calories or am I dropping below the body fat set point level? I am still not as lean (ab definition) as 2 years ago, however face is starting to look a bit thinner now @ 164 lbs as opposed to the same look (facially) as two years ago at 160 lbs. I was eating very low carb (30-50 g per day) then so would have had less water retention then and muscles not as full then as they are now.
mickc1965
Well-Known Member
Thursday 21 June 2018
Fitbit - Sleep 07:01 (in bed from 22:06 to 05:40)
Awake 0:33
REM 2:12
Light 3:38
Deep 1:11
Sleep Cycle - Quality of sleep 88%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 63, average heart rate was 52.29 (RR Interval range 46.65 to 64.81) Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 164.0lbs / 74.389kgs
Abs / Core
Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
Fitbit - Sleep 07:01 (in bed from 22:06 to 05:40)
Awake 0:33
REM 2:12
Light 3:38
Deep 1:11
Sleep Cycle - Quality of sleep 88%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 63, average heart rate was 52.29 (RR Interval range 46.65 to 64.81) Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 164.0lbs / 74.389kgs
Abs / Core
Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
Holy crap, only just saw your calf numbers... are your calves either completely numb or the size of watermelons XD... I can't fathom even doing 41 (plus all the myorep sets) calf raises just BODYWEIGHT let alone with 140kgs... that's insane man many props...
Ah shit sorry mate... you guys must have been through so much... thoughts are with ya hope you're okay
mickc1965
Well-Known Member
Always been able to do loads of calf raises as used to cycle everywhere up until my early 30's, still a stubborn body part though
Not been easy (a lot harder for her having to deal with an incurable illness) and I think the hardest times are about to start, she has probably lost around 2 to 2.5 stone (28 - 35 lbs) since the end of November, the first stone of that was when she got a kidney infection caused by kidney stones from her chemo, she has lost the rest because of the ascites that affects her appetite due to feeling extremely bloated and quite bad acid reflux.
Yeah still very impressive numbers there, I'd be sore for daaays doing that haha.
Ah wow.. quite a rough journey.. reflux is horrendous too.. I've been getting reflux extremely bad the last few months, doc thinks it's eroded away the oesophagus lining going by the stomach pains.. such a bizarre thing.. am still figuring it out.
Stick together, and hope she starts to feel a little better soon, any bright moments are always worth cherishing
mickc1965
Well-Known Member
I am hoping that as she has bucked every trend with Pancreatic Cancer (she was 45 when diagnosed and generally people are in there 60's or older, its generally caught at an advanced stage due to no signs showing until advanced but she was caught early (they were looking for kidney / gall stones initially then thought she had Pancreatitis as there was some scarring on the Pancreas but did one more scan as she was having symptoms but without a current infection and that is when they noticed a lump) with symptoms that she should not have had (according to her Oncologist based on tumour size) she can also buck the trend when ascites accumulates so quickly in association with fast progression of the cancer.
It is just very difficult in watching her suffer without being able to help her.
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Ah that's caught alot earlier hey..
Ah trust me I'm sure you're helping more than you know, and your support would be invaluable.
This past year with all my multiple trips to emergency, no one knowing what was wrong, the debilitating and paralysing pain and constant discomfort with the pelvic stuff, people around me felt they weren't able to help as much as they wanted to. But their love and support was so invaluable, and lifted me that little bit in my darkest days.
Would be so difficult to watch, but being there makes a world of difference.
mickc1965
Well-Known Member
Thursday 21 June 2018
Average Weight - 164.0lbs / 74.389kgs - down 0.3lbs / 0.136kg
Average Weight was calculated over the last 7 days - 165.0 / 164.2 / 163.6 / 163.8 / 163.4 / 163.6 / 164.0 = 163.94
Average daily calorie intake based on last weeks body weight (164.3 lbs)
Nett (after cardio) 2,126 (x12.94)
Gross (before cardio) 2,533 (x15.42)
Nett target was 2,136 kcals (body weight x13)
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 57,029 steps over
Average daily macros (c/p/f are from food only)
carbs @ 33.95% (214.93g)
protein @ 33.05% (209.21g)
fats @ 23.84% (67.07g)
alcohol @ 9.17%
Goal for upcoming week - week 9 of the cut (aim to lose 1 lb this week, started cut at 172 and target is now see how I look each week, once I start leaning out too much (gaunt face, looking flat etc I will stop cut) - I think I will cut for maybe 2 more weeks and then start a reverse diet back to maintenance calories over 2/3 weeks then start a very slow bulk (0.8 to 1 lbs per month). Back to now, nett caloric target will be 2,132 (body weight in lbs x 13), will aim to eat 2,300 kcals (x 14.02) per day and take 8,360 steps per day (daily average) to compensate increased calories over nett goal of x 13 plus additional steps to compensate for any alcohol that I may consume over the weekend.
Average Weight - 164.0lbs / 74.389kgs - down 0.3lbs / 0.136kg
Average Weight was calculated over the last 7 days - 165.0 / 164.2 / 163.6 / 163.8 / 163.4 / 163.6 / 164.0 = 163.94
Average daily calorie intake based on last weeks body weight (164.3 lbs)
Nett (after cardio) 2,126 (x12.94)
Gross (before cardio) 2,533 (x15.42)
Nett target was 2,136 kcals (body weight x13)
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 57,029 steps over
Average daily macros (c/p/f are from food only)
carbs @ 33.95% (214.93g)
protein @ 33.05% (209.21g)
fats @ 23.84% (67.07g)
alcohol @ 9.17%
Goal for upcoming week - week 9 of the cut (aim to lose 1 lb this week, started cut at 172 and target is now see how I look each week, once I start leaning out too much (gaunt face, looking flat etc I will stop cut) - I think I will cut for maybe 2 more weeks and then start a reverse diet back to maintenance calories over 2/3 weeks then start a very slow bulk (0.8 to 1 lbs per month). Back to now, nett caloric target will be 2,132 (body weight in lbs x 13), will aim to eat 2,300 kcals (x 14.02) per day and take 8,360 steps per day (daily average) to compensate increased calories over nett goal of x 13 plus additional steps to compensate for any alcohol that I may consume over the weekend.
mickc1965
Well-Known Member
Thursday 21 June 2018
7:00pm - All exercises performed myo reps style - 8-10 rep activation set plus 5 myo rep sets (calves 25-30 +5)
BB Hack Squat -125 kgs x 9+3+3+2+2+2
Standing Calf Raise (bar in hand) - 140kgs x 30+8+7+7+6+6
Good Mornings - 62.5kgs x 10+3+3+3+3+3
7:00pm - All exercises performed myo reps style - 8-10 rep activation set plus 5 myo rep sets (calves 25-30 +5)
BB Hack Squat -125 kgs x 9+3+3+2+2+2
Standing Calf Raise (bar in hand) - 140kgs x 30+8+7+7+6+6
Good Mornings - 62.5kgs x 10+3+3+3+3+3
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mickc1965
Well-Known Member
Friday 22 June 2018
Fitbit - Sleep 6:21 hrs (in bed from 22:26 to 06:21)
Awake 1:34
REM 2:08
Light 3:40
Deep 0:55
Sleep Cycle - Quality of sleep 37% - felt as though had quite a good night apart from waking at 4 and not going back to sleep until 5, the quality was up until 4am. I think the missus had a bad night and assume that the microphone on my phone picked up her movement.
HRV Elite info (based on 4 minute test) - Morning Readiness level was 62 (Sympathetic) with a score of 9, average heart rate was 51.07 (RR Interval range 45.71 to 65.85) Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 163.2lbs / 74.026kgs
Abs / Core
Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
Fitbit - Sleep 6:21 hrs (in bed from 22:26 to 06:21)
Awake 1:34
REM 2:08
Light 3:40
Deep 0:55
Sleep Cycle - Quality of sleep 37% - felt as though had quite a good night apart from waking at 4 and not going back to sleep until 5, the quality was up until 4am. I think the missus had a bad night and assume that the microphone on my phone picked up her movement.
HRV Elite info (based on 4 minute test) - Morning Readiness level was 62 (Sympathetic) with a score of 9, average heart rate was 51.07 (RR Interval range 45.71 to 65.85) Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 163.2lbs / 74.026kgs
Abs / Core
Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
mickc1965
Well-Known Member
Friday 22 June 2018
7:05pm - All exercises performed myo reps style - 8-10 rep activation set plus 5 myo rep sets
Incline Bench - 75kgs x 8+2+2+2+2+2
BB Face Pulls - 52.5kgs x 10+4+4+3+3+3
Skullcrushers - 31.25kgs x 10+3+3+3+2+2
BB Upright Rows - 51.25kgs x 9+2+2+2+2+2
7:05pm - All exercises performed myo reps style - 8-10 rep activation set plus 5 myo rep sets
Incline Bench - 75kgs x 8+2+2+2+2+2
BB Face Pulls - 52.5kgs x 10+4+4+3+3+3
Skullcrushers - 31.25kgs x 10+3+3+3+2+2
BB Upright Rows - 51.25kgs x 9+2+2+2+2+2
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