mickc1965 training log

Thursday 08 November 2018

Average Weight - 172.5lbs / 78.245kgs - down 1.4lbs / 0.635kgs

Average Weight was calculated over the last 7 days - 172.0 / 172.0 / 174.0 / 173.0 / 172.8 / 172.6 / 171.2 = 172.51

Average daily calorie intake based on last weeks body weight (173.9 lbs)

Nett (after cardio) 2,083 (x11.98)
Gross (before cardio) 2,806 (x16.14)

Nett target was 2,087 kcals (body weight x12)

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 136,227 steps over

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

carbs @ 28.42% (199.32g)
protein @ 28.56% (200.33g)
fats @ 17.23% (53.70g)
alcohol @ 25.79%

Goal for upcoming week - continue with weight loss at body weight x12 for probably 2 (maybe 3) weeks then start a slow weight gain phase (0.25 to 0.5lb per week)
 
Thursday 08 November 2018

12:05pm - Target is 1 x activation set of 5 reps followed by 5 x myo rep sets totalling 5 reps with 5 seconds between sets, once this is achieved will increase weight.

Flat DB Bench Press - 38kgs x 5+1+1+1+1+1

Landmine Row (V handle) - 72.5kgs x 5+1+1+1+1+1

Seated OH DB Press - 28kgs x 5+1+1+1+1+1

Seated Cable Wide Grip Row - 91kgs x 5+1+1+1+1+1

Incline DB Bench Press - 30kgs x 5+1+1+1+1+1

Wide Grip Lat pulldowns - 91kgs x 5+1+1+1+1+1

Machine Shoulder Press - 46.1kgs x 5+1+1+1+1+1

Cable Face Pulls - 74.25kgs x 5+1+1+1+1+1

Rope Tricep Pushdown - 69.25kgs x 5+1+1+1+1+1

Cable Curls - 60.25kgs x 5+1+1+1+1+1
 
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Thursday 08 November 2018

MyFitnessPal - 2,151 kcals

Carbs - 229
Protein - 203
Fat - 46

Fitbit - 9,646 steps
 
Have got to decide if to train legs today, hamstring seems ok on waking. May well see how Leg Press and Hack Squat goes to see how the hamstring feels before deciding whether to try and do GHR again or just stick with quad dominant exercises only today.
 
Friday 09 November 2018

Sleep (Fitbit) - 7:23hrs (in bed from 21:39 to 06:00)
Quality (Sleep Cycle) - 92%

Awake 0:58 (11%)
REM 2:05 (25%)
Light 3:54 (47%)
Deep 1:24 (17%)

Caffeine ~490g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 63, average heart rate was 53.61 (RR Interval range 45.51 to 63.02) - 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) - 4.4%

Body weight @ 171.8lbs / 77.927kgs
 
Friday 09 November 2018

12:05pm - Target is 1 x activation set of 5 reps followed by 5 x myo rep sets totalling 5 reps (not calves or abs) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 240kgs x 5+1+1+1+1+1

Hack Squat - 155kgs x 5+1+1+1+1+1

GHR - will be dropping these going back to Prone leg curls

Leg extensions - 89.4kgs x 5+1+1+1+1+1

Seated Leg Curls - 73kgs x 5+1+1+1+1+1

Calf Raise - 120kgs x 25+20+19+15+13

Ab Crunch Machine - 50kgs x 30+30+25+25+25
 
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Friday 09 November 2018

MyFitnessPal - 2,071 kcals

Carbs - 217
Protein - 200
Fat - 44

Fitbit - 10,368 steps
 
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Saturday 10 November 2018

Sleep (Fitbit) - 3:37hrs (in bed from 21:57 to 02:05)
Quality (Sleep Cycle) - 62%

Awake 0:31 (13%)
REM 0:39 (16%)
Light 2:25 (58%)
Deep 0:33 (13%)

Caffeine ~770g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 52.48 (RR Interval range 46.37 to 66.21) - 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) - 4.1%

Body weight @ 171.6lbs / 77.836kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 2,361 kcals

Carbs - 309
Protein - 151
Fat - 59

Diet was a bit off today as started the memorial sleeve with a portrait of the missus on the upper inner arm so needed the glucose hit!!

First ever Tattoo aged 53 must be mad.

Fitbit - 15,981 steps
 
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Sunday 11 November 2018

Sleep (Fitbit) - 6:28hrs (in bed from 23:52 to 07:00)
Quality (Sleep Cycle) - 83%

Awake 0:40 (9%)
REM 2:00 (28%)
Light 3:21 (47%)
Deep 1:07 (16%)

Caffeine ~600g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 57.55 (RR Interval range 52.24 to 73.85) - Compared to your recent baseline, you should be able to train harder and handle more stress today

Really surprised at this would have thought a 5 hour tattoo session and a late night (for me) would impact on HRV

7 day HRV CV (co-efficient of variability) - 3.8%

Body weight @ 171.2lbs / 77.655kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 3,792 kcals (777 kcals from alcohol, macros below from food only)

Carbs - 320
Protein - 200
Fat - 105

Fitbit - 11,434 steps
 
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Monday 12 November 2018

Sleep (Fitbit) - 6:58hrs (in bed from 22:01 to 06:00)
Quality (Sleep Cycle) - 88%

Awake 1:01 (13%)
REM 1:39 (21%)
Light 3:56 (49%)
Deep 1:23 (17%)

Caffeine ~390g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 57.60 (RR Interval range 48.92 - 68.72) - 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) - 3.8%

Body weight @ 172.2lbs / 78.108kgs
 
Monday 12 November 2018

12:10pm - Target is 1 x activation set of 15 reps followed by 5 x myo rep sets totalling 15 reps with 5 seconds between sets, once this is achieved will increase weight.

Flat DB Bench Press - 30kgs x 15+3+3+3+1

Landmine Row (V handle) - 57.5kgs x 15+3+3+3+3+3

Seated OH DB Press - 22kgs x 15+3+3+3+1

Seated Cable Wide Grip Row - 73kgs x 15+3+3+3+3+3

Incline DB Bench Press - 24kgs x 15+3+3+2+2

Wide Grip Lat pulldowns - 73kgs x 15+3+3+3+3+2

Machine Shoulder Press - 36kgs x 15+3+3+3+3+3

Cable Face Pulls - 59kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 56.5kgs x 15+3+3+3+3+2

Cable Curls - 47.5kgs x 15+3+3+3+2+1

Not a good session on the pushing exercises (nor biceps curls, pulling on the new tattoo)!!
 
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Tuesday 13 November 2018

Sleep (Fitbit) - 6:55hrs (in bed from 22:03 to 05:30)
Quality (Sleep Cycle) - 90%

Awake 0:32 (7%)
REM 2:13 (30%)
Light 3:25 (46%)
Deep 1:17 (17%)

Caffeine ~880g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 56.25 (RR Interval range 48.08 - 70.54) - 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) - 2.9%

Body weight @ 171.6lbs / 77.836kgs
 
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Tuesday 13 November 2018

Midday - Target is 1 x activation set of 15 reps followed by 5 x myo rep sets totalling 15 reps (not calves or abs) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 200kgs x 15+3+3+3+3+3

Hack Squat - 130kgs x 15+3+3+3+3+3

Seated Leg Curls - 59kgs x 15+3+3+3+3+3

Leg extensions - 73kgs x 15+3+3+3+3+3

Prone Leg Curls - 47kgs x 15+3+3+3+3+3

Calf Raise - 120kgs x 25+20+20+18+17

Ab Crunch Machine - 50kgs x 30+30+30+25+25
 
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Wednesday 14 November 2018

Sleep (Fitbit) - 6:07hrs (in bed from 21:49 to 04:53)
Quality (Sleep Cycle) - 76%

Awake 0:57 (13%)
REM 1:44 (25%)
Light 3:24 (48%)
Deep 0:59 (14%)

Caffeine ~750g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 8, average heart rate was 56.66 (RR Interval range 51.33 - 67.37) - Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery

7 day HRV CV (co-efficient of variability) - 2.7%

Body weight @ 170.0lbs / 77.111kgs

Training

Rest Day
 
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Wednesday 14 November 2018

MyFitnessPal - 6,203 kcals

Carbs - 711
Protein - 241
Fat - 263

Chocolate Fest (over 4600 kcals FFS)

Fitbit - 7,198 steps
 
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Thursday 15 November 2018

Sleep (Fitbit) - 7:35hrs (in bed from 21:10 to 05:36)
Quality (Sleep Cycle) - 85%

Awake 0:51 (10%)
REM 1:38 (19%)
Light 4:46 (57%)
Deep 1:11 (14%)

Caffeine ~1110g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 54, average heart rate was 65.10 (RR Interval range 55.25 - 78.77) - 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

7 day HRV CV (co-efficient of variability) - 5.1%

Body weight @ 174.0lbs / 78.925kgs (chocolate binge last night over 4600 kcals of chocolate FFS)
 
Thursday 15 November 2018

Average Weight - 171.9lbs / 77.972kgs - down 0.6lbs / 0.272kgs

Average Weight was calculated over the last 7 days - 171.8 / 171.6 / 171.2 / 172.2 / 171.6 / 171.0 / 174.0 = 171.91

Average daily calorie intake based on last weeks body weight (172.5 lbs)

Nett (after cardio) 2,644 (x15.33)
Gross (before cardio) 2,955 (x17.13)

Nett target was 2,070 kcals (body weight x12)

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 78,480 steps over

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

carbs @ 33.57% (247.93g)
protein @ 36.20% (267.40g)
fats @ 26.47% (86.89g)
alcohol @ 3.76%

Goal for upcoming week - continue with weight loss at body weight x12 for probably 2 weeks then start a slow weight gain phase (0.25 to 0.5lb per week)
 
Thursday 15 November 2018

Midday - Target is 1 x activation set of 15 reps followed by 5 x myo rep sets totalling 15 reps with 5 seconds between sets, once this is achieved will increase weight.

Flat DB Bench Press - 30kgs x 15+3+3+3+2+1

Landmine Row (V handle) - 60kgs x 15+3+3+3+3+3

Seated OH DB Press - 22kgs x 15+3+3+3+2+0

Seated Cable Wide Grip Row - 74.25kgs x 15+3+3+3+3+3

Incline DB Bench Press - 24kgs x 15+3+3+2+2+0

Wide Grip Lat pulldowns - 74.25kgs x 15+3+3+3+3+2

Machine Shoulder Press - 37kgs x 15+3+3+3+3+2 (didn't lock 3rd rep)

Cable Face Pulls - 60.25kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 56.5kgs x 15+3+3+3+3+3

Cable Rope Curls - 36kgs x 15+3+3+3+3+3

Tricep Pushdown - 36kgs x 15+3+3+3+3+3

Cable Curls - 47.5kgs x 15+3+3+3+2+2
 
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