mickc1965 training log
- Thread starter mickc1965
- Start date
Step count ridiculous. What are you doing all day man?
mickc1965
Well-Known Member
Wednesday 12 September 2018
Sleep (Fitbit) - 5:52hrs (in bed from 22:34 to 05:21)
Awake 0:55 (14%)
REM 1:12 (18%)
Light 3:14 (48%)
Deep 1:26 (21%)
Quality (Sleep Cycle) - 63%
Caffeine Intake ~850g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 56.09 (RR Interval range 50.16 to 71.69) - Compared to your recent baseline, you should be able to train harder and handle more stress today
7 day HRV CV (Co-efficient of VariabilIty) - 5.2%
Body weight @ 163.6lbs / 74.208kgs
Sleep (Fitbit) - 5:52hrs (in bed from 22:34 to 05:21)
Awake 0:55 (14%)
REM 1:12 (18%)
Light 3:14 (48%)
Deep 1:26 (21%)
Quality (Sleep Cycle) - 63%
Caffeine Intake ~850g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 56.09 (RR Interval range 50.16 to 71.69) - Compared to your recent baseline, you should be able to train harder and handle more stress today
7 day HRV CV (Co-efficient of VariabilIty) - 5.2%
Body weight @ 163.6lbs / 74.208kgs
mickc1965
Well-Known Member
Wednesday 12 September 2018
12:10pm - Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets with 5 seconds between sets, once this is achieved will increase weight.
Flat Dumbell Bench Press - 28kgs x 15+3+3+3+2+1
Flat Dumbell Flies - 16kgs x 15+3+3+3+3+3
V Bar Landmine Row - 40kgs x 15+3+3+3+3+3
Seated Cable Wide Grip Row - 52kgs x 15+3+3+3+3+3
Seated OH Dumbell Press - 16kgs x 15+3+3+3+2+1
Machine Shoulder Press - 27kgs x 15+3+3+3+3+3
Cable Face Pulls - 45kgs x 15+3+3+3+3+3
Rope Tricep Pushdown - 45kgs x 15+3+3+3+3+3
Dumbell Curls - 14kgs x 15+3+3+3+3+3
12:10pm - Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets with 5 seconds between sets, once this is achieved will increase weight.
Flat Dumbell Bench Press - 28kgs x 15+3+3+3+2+1
Flat Dumbell Flies - 16kgs x 15+3+3+3+3+3
V Bar Landmine Row - 40kgs x 15+3+3+3+3+3
Seated Cable Wide Grip Row - 52kgs x 15+3+3+3+3+3
Seated OH Dumbell Press - 16kgs x 15+3+3+3+2+1
Machine Shoulder Press - 27kgs x 15+3+3+3+3+3
Cable Face Pulls - 45kgs x 15+3+3+3+3+3
Rope Tricep Pushdown - 45kgs x 15+3+3+3+3+3
Dumbell Curls - 14kgs x 15+3+3+3+3+3
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mickc1965
Well-Known Member
Thursday 13 September 2018
Sleep (Fitbit) - 7:52hrs (in bed from 21:15 to 06:00)
Awake 0:53 (10%)
REM 2:23 (27%)
Light 4:02 (46.1%)
Deep 1:27 (17%)
Quality (Sleep Cycle) - 79%
Caffeine Intake ~1,030g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 64, average heart rate was 55.06 (RR Interval range 48.26 to 69.42) - Compared to your recent baseline, you should be able to train harder and handle more stress today
7 day HRV CV (Co-efficient of VariabilIty) - 5.3%
Body weight @ 163.8lbs / 74.298kgs
Sleep (Fitbit) - 7:52hrs (in bed from 21:15 to 06:00)
Awake 0:53 (10%)
REM 2:23 (27%)
Light 4:02 (46.1%)
Deep 1:27 (17%)
Quality (Sleep Cycle) - 79%
Caffeine Intake ~1,030g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 64, average heart rate was 55.06 (RR Interval range 48.26 to 69.42) - Compared to your recent baseline, you should be able to train harder and handle more stress today
7 day HRV CV (Co-efficient of VariabilIty) - 5.3%
Body weight @ 163.8lbs / 74.298kgs
mickc1965
Well-Known Member
Thursday 13 September 2018
Average Weight - 164.4lbs / 74.571kgs - down 1.6lbs / 0.726kgs
Average Weight was calculated over the last 7 days - 164.0 / 163.2 / 166.2 / 165.6 / 164.2 / 163.6 / 163.8 = 163.34
Average daily calorie intake based on last weeks body weight (166.0 lbs)
Nett (after cardio) 2,155 (x12.98)
Gross (before cardio) 2,638 (x15.89)
Nett target was 2,138 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 67,656 steps over
Average daily macros (c/p/f are from food only)
carbs @ 30.36% (200.21g)
protein @ 33.63% (221.74g)
fats @ 25.61% (75.06g)
alcohol @ 10.40%
Goal for upcoming week - I am supposed to be in a weight gain phase but with everything that has happened over the last 6 weeks or so I gained a lot more than planned, so for the next few weeks will stick with a weight loss plan as off on a lads holiday on 2nd October and I need them abs on show, on the Thursday after I return from holiday I had planned to be at 164.5lbs so the plan will be to get back down to that weight and then restart the very slow bulk (0.25lb per week) until spring next year
Average Weight - 164.4lbs / 74.571kgs - down 1.6lbs / 0.726kgs
Average Weight was calculated over the last 7 days - 164.0 / 163.2 / 166.2 / 165.6 / 164.2 / 163.6 / 163.8 = 163.34
Average daily calorie intake based on last weeks body weight (166.0 lbs)
Nett (after cardio) 2,155 (x12.98)
Gross (before cardio) 2,638 (x15.89)
Nett target was 2,138 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 67,656 steps over
Average daily macros (c/p/f are from food only)
carbs @ 30.36% (200.21g)
protein @ 33.63% (221.74g)
fats @ 25.61% (75.06g)
alcohol @ 10.40%
Goal for upcoming week - I am supposed to be in a weight gain phase but with everything that has happened over the last 6 weeks or so I gained a lot more than planned, so for the next few weeks will stick with a weight loss plan as off on a lads holiday on 2nd October and I need them abs on show, on the Thursday after I return from holiday I had planned to be at 164.5lbs so the plan will be to get back down to that weight and then restart the very slow bulk (0.25lb per week) until spring next year
mickc1965
Well-Known Member
Thursday 13 September 2018
12:20pm - Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets (calves 10 myo rep sets) with 5 seconds between sets, once this is achieved will increase weight.
Leg Press - 100kgs x 15+3+3+3+3+3 - had to use the cable type machine as 'proper' leg press is STILL broken!!
Hack Squat - 60kgs x 15+3+3+3+3+3
Leg extensions - 54.5kgs x 15+3+3+3+3+3
Seated Leg Curls - 42.5kgs x 15+3+3+3+3+3
Prone Leg Curls - 39.5kgs x 15+3+3+3+3+3
Calf Raise - 100kgs x 15+3+3+3+3+3+3+3+3+3+3
Ab Crunch Machine - 36kgs x 15+3+3+3+3+3
12:20pm - Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets (calves 10 myo rep sets) with 5 seconds between sets, once this is achieved will increase weight.
Leg Press - 100kgs x 15+3+3+3+3+3 - had to use the cable type machine as 'proper' leg press is STILL broken!!
Hack Squat - 60kgs x 15+3+3+3+3+3
Leg extensions - 54.5kgs x 15+3+3+3+3+3
Seated Leg Curls - 42.5kgs x 15+3+3+3+3+3
Prone Leg Curls - 39.5kgs x 15+3+3+3+3+3
Calf Raise - 100kgs x 15+3+3+3+3+3+3+3+3+3+3
Ab Crunch Machine - 36kgs x 15+3+3+3+3+3
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mickc1965
Well-Known Member
Friday 14 September 2018
Sleep (Fitbit) - 6:15hrs (in bed from 23:34 to 06:33)
Awake 0:44 (10%)
REM 1:52 (27%)
Light 3:37 (52%)
Deep 0:46 (11%)
Quality (Sleep Cycle) - 64%
Caffeine Intake ~950g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 58.19 (RR Interval range 48.08 to 68.65) - Compared to your recent baseline, you should be able to train harder and handle more stress today
7 day HRV CV (Co-efficient of VariabilIty) - 5.1%
Body weight @ 163.8lbs / 74.298kgs
Sleep (Fitbit) - 6:15hrs (in bed from 23:34 to 06:33)
Awake 0:44 (10%)
REM 1:52 (27%)
Light 3:37 (52%)
Deep 0:46 (11%)
Quality (Sleep Cycle) - 64%
Caffeine Intake ~950g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 58.19 (RR Interval range 48.08 to 68.65) - Compared to your recent baseline, you should be able to train harder and handle more stress today
7 day HRV CV (Co-efficient of VariabilIty) - 5.1%
Body weight @ 163.8lbs / 74.298kgs
mickc1965
Well-Known Member
Friday 14 September 2018
12:20pm - Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets with 5 seconds between sets, once this is achieved will increase weight.
Flat Dumbell Bench Press - 28kgs x 15+3+3+3+2+2
Landmine Row (V handle) - 42.5kgs x 15+3+3+3+3+3
Seated OH Dumbell Press - 18kgs x 15+3+3+3+2+1
Seated Cable Wide Grip Row - 59kgs x 15+3+3+3+3+2
Incline Dumbell Bench Press - 18kgs x 15+3+3+3+3+3
Wide Grip Pullups - BW x 15+3+2+2+2+1
Machine Shoulder Press - 28kgs x 15+3+3+3+3+3
Cable Face Pulls - 50kgs x 15+3+3+3+2+2
Rope Tricep Pushdown - 50kgs x 15+3+3+3+2+1
Dumbell Curls - 16kgs x 15+3+3+3+2+2
12:20pm - Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets with 5 seconds between sets, once this is achieved will increase weight.
Flat Dumbell Bench Press - 28kgs x 15+3+3+3+2+2
Landmine Row (V handle) - 42.5kgs x 15+3+3+3+3+3
Seated OH Dumbell Press - 18kgs x 15+3+3+3+2+1
Seated Cable Wide Grip Row - 59kgs x 15+3+3+3+3+2
Incline Dumbell Bench Press - 18kgs x 15+3+3+3+3+3
Wide Grip Pullups - BW x 15+3+2+2+2+1
Machine Shoulder Press - 28kgs x 15+3+3+3+3+3
Cable Face Pulls - 50kgs x 15+3+3+3+2+2
Rope Tricep Pushdown - 50kgs x 15+3+3+3+2+1
Dumbell Curls - 16kgs x 15+3+3+3+2+2
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mickc1965
Well-Known Member
Saturday 15 September 2018
Sleep (Fitbit) - 6:52hrs (in bed from 00:05 to 08:00)
Awake 1:03 (13%)
REM 1:59 (25%)
Light 3:36 (46%)
Deep 1:17 (16%)
Quality (Sleep Cycle) - 71%
Caffeine ~650g
HRV Elite - no test as it would have been distorted from last nights alcohol consumption
Body weight @ 165.6lbs / 75.115kgs
Rest day
MyFitnessPal - 2,095 kcals
Carbs - 144
Protein - 224
Fat - 69
Fitbit - 8,953 steps
Sleep (Fitbit) - 6:52hrs (in bed from 00:05 to 08:00)
Awake 1:03 (13%)
REM 1:59 (25%)
Light 3:36 (46%)
Deep 1:17 (16%)
Quality (Sleep Cycle) - 71%
Caffeine ~650g
HRV Elite - no test as it would have been distorted from last nights alcohol consumption
Body weight @ 165.6lbs / 75.115kgs
Rest day
MyFitnessPal - 2,095 kcals
Carbs - 144
Protein - 224
Fat - 69
Fitbit - 8,953 steps
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mickc1965
Well-Known Member
Sunday 16 September 2018
Sleep (Fitbit) - 7:43hrs (in bed from 22:54 to 07:30)
Awake 0:53 (10%)
REM 1:29 (17%)
Light 4:53 (57%)
Deep 1:21 (16%)
Quality (Sleep Cycle) - 78%
Caffeine ~300g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 51.68 (RR Interval range 48.00 to 62.63) - Compared to your recent baseline, you should be able to train harder and handle more stress today
7 day HRV CV (Co-efficient of VariabilIty) - 4.3%
Rest Day
Body weight @ 164.6lbs / 74.661kgs
MyFitnessPal - 2,020 kcals
Carbs - 144
Protein - 220
Fat - 62
Fitbit - 11,899 steps
Sleep (Fitbit) - 7:43hrs (in bed from 22:54 to 07:30)
Awake 0:53 (10%)
REM 1:29 (17%)
Light 4:53 (57%)
Deep 1:21 (16%)
Quality (Sleep Cycle) - 78%
Caffeine ~300g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 51.68 (RR Interval range 48.00 to 62.63) - Compared to your recent baseline, you should be able to train harder and handle more stress today
7 day HRV CV (Co-efficient of VariabilIty) - 4.3%
Rest Day
Body weight @ 164.6lbs / 74.661kgs
MyFitnessPal - 2,020 kcals
Carbs - 144
Protein - 220
Fat - 62
Fitbit - 11,899 steps
mickc1965
Well-Known Member
Monday 17 September 2018
Sleep (Fitbit) - 7:56hrs (in bed from 22:07 to 07:00)
Awake 0:57 (11%) not correct as awake between 02:20 and approx 04:00)
REM 2:35 (29%)
Light 3:40 (41%)
Deep 1:41 (19%)
Quality (Sleep Cycle) - 61%
Caffeine ~280g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 55.22 (RR Interval range 50.53 to 67.44) - Compared to your recent baseline, you should be able to train harder and handle more stress today
7 day HRV CV (Co-efficient of VariabilIty) - 4.8%
Body weight @ 164.4lbs / 74.571kgs
Sleep (Fitbit) - 7:56hrs (in bed from 22:07 to 07:00)
Awake 0:57 (11%) not correct as awake between 02:20 and approx 04:00)
REM 2:35 (29%)
Light 3:40 (41%)
Deep 1:41 (19%)
Quality (Sleep Cycle) - 61%
Caffeine ~280g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 55.22 (RR Interval range 50.53 to 67.44) - Compared to your recent baseline, you should be able to train harder and handle more stress today
7 day HRV CV (Co-efficient of VariabilIty) - 4.8%
Body weight @ 164.4lbs / 74.571kgs
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mickc1965
Well-Known Member
Monday 17 September 2018
12:15pm - Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets (calves 10 myo rep sets) with 5 seconds between sets, once this is achieved will increase weight.
Leg Press - 165kgs x 15+3+3+3+3+3
Hack Squat - 62.5kgs x 15+3+3+3+3+3
Seated Leg Curls - 43.5kgs x 15+3+3+3+3+3
Leg extensions - 56.5kgs x 15+3+3+3+3+3
Prone Leg Curls - 41kgs x 15+3+3+3+3+2
Calf Raise - 102.5kgs x 15+3+3+3+3+3+3+3+3+3+3
Ab Crunch Machine - 38.5kgs x 15+3+3+3+3+3
12:15pm - Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets (calves 10 myo rep sets) with 5 seconds between sets, once this is achieved will increase weight.
Leg Press - 165kgs x 15+3+3+3+3+3
Hack Squat - 62.5kgs x 15+3+3+3+3+3
Seated Leg Curls - 43.5kgs x 15+3+3+3+3+3
Leg extensions - 56.5kgs x 15+3+3+3+3+3
Prone Leg Curls - 41kgs x 15+3+3+3+3+2
Calf Raise - 102.5kgs x 15+3+3+3+3+3+3+3+3+3+3
Ab Crunch Machine - 38.5kgs x 15+3+3+3+3+3
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mickc1965
Well-Known Member
Tuesday 18 September 2018
Sleep (Fitbit) - 7:17hrs (in bed from 22:34 to 06:45)
Awake 0:54 (11%)
REM 2:24 (29%)
Light 3:46 (46%)
Deep 1:07 (14%)
Quality (Sleep Cycle) - 70%
Caffeine ~400g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 58.84 (RR Interval range 51.63 to 71.11) - Compared to your recent baseline, you should be able to train harder and handle more stress today
7 day HRV CV (Co-efficient of VariabilIty) - 4.9%
Body weight @ 165.2lbs / 74.933kgs
Sleep (Fitbit) - 7:17hrs (in bed from 22:34 to 06:45)
Awake 0:54 (11%)
REM 2:24 (29%)
Light 3:46 (46%)
Deep 1:07 (14%)
Quality (Sleep Cycle) - 70%
Caffeine ~400g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 58.84 (RR Interval range 51.63 to 71.11) - Compared to your recent baseline, you should be able to train harder and handle more stress today
7 day HRV CV (Co-efficient of VariabilIty) - 4.9%
Body weight @ 165.2lbs / 74.933kgs
mickc1965
Well-Known Member
Tuesday 18 September 2018
12:15pm - Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets with 5 seconds between sets, once this is achieved will increase weight.
Flat Dumbell Bench Press - 28kgs x 15+3+3+3+3+1
Landmine Row (V handle) - 45kgs x 15+3+3+3+3+3
Seated OH Dumbell Press - 18kgs x 15+3+3+3+3+3
Seated Cable Wide Grip Row - 59kgs x 15+3+3+3+3+2
Incline Dumbell Bench Press - 20kgs x 15+3+3+3+3+2
Wide Grip Pullups - BW x 15+3+3+3+3+2
Machine Shoulder Press - 29.5kgs x 15+3+3+3+3+3
Cable Face Pulls - 50kgs x 15+3+3+3+3+3
Rope Tricep Pushdown - 50kgs x 15+3+3+3+3+1
Dumbell Curls - 16kgs x 15+3+3+3+3+3
12:15pm - Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets with 5 seconds between sets, once this is achieved will increase weight.
Flat Dumbell Bench Press - 28kgs x 15+3+3+3+3+1
Landmine Row (V handle) - 45kgs x 15+3+3+3+3+3
Seated OH Dumbell Press - 18kgs x 15+3+3+3+3+3
Seated Cable Wide Grip Row - 59kgs x 15+3+3+3+3+2
Incline Dumbell Bench Press - 20kgs x 15+3+3+3+3+2
Wide Grip Pullups - BW x 15+3+3+3+3+2
Machine Shoulder Press - 29.5kgs x 15+3+3+3+3+3
Cable Face Pulls - 50kgs x 15+3+3+3+3+3
Rope Tricep Pushdown - 50kgs x 15+3+3+3+3+1
Dumbell Curls - 16kgs x 15+3+3+3+3+3
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