mickc1965 training log

Thursday 09 January 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 64, average heart rate was 55

5:55am - Active Recovery Session - Barbell Circuit - 10 rounds of 5 reps with empty bar of each of the following

SLDL / bent over rows / hang clean / front squats / rear squats / BTN Press

6:20am - Body Weight - 167.8lbs / 76.11kgs
 
Thursday 09 February 2017

Average Weight - 168.3lbs / 76.340kgs - down 0.5lbs / 0.226kg

Average Weight is calculated over the last 7 days (today's weight is 167.8 and range across the week was 167.8 - 168.4)

Average nett (after cardio) daily calorie intake - 2445 = last weeks body weight x14.48 / Gross (before cardio) - 2598 ( x15.39)

Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every 1000 steps over that figure 50 kcals will be deducted as cardio, should I do any running or cycling this will be logged separately - this week was 21,398 steps over

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

carbs @ 33.8% (220g)
protein @ 39.9% (259g)
fats @ 26.3% (76g)
alcohol @ 0%

Will increase target daily caloric intake to body weight x 15 (2,525 kcals) but will have to increase cardio (walking only) to over 10 k steps per day to accommodate the excessive amount of alcohol that will be consumed this coming Saturday :D
 
Thursday 09 January 2017

MyFitnessPal - 2,506 kcals

Carbs - 215
Protein - 254
Fat - 70

Fitbit - 14,213 steps
 
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Friday 10 February 2017

6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 68, average heart rate was 56

6:30am - HST (Cycle 19) at stated % of 5rm - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

Incline Bench (105.88%)

20kgs x 10 / 40kgs x 3 / 60kgs x 1 / 80kgs x 1
90kgs x 4
67.5kgs x 11

Pendlay Rows (109.30%)

40kgs x 10 / 60kgs x 3 / 90kgs x 2
117.5kgs x 5
85kgs x 10

OH Press (103.45%)

20kgs x 5 / 40kgs x 5 / 60kgs x 2
75kgs x 3
56.25kgs x 12

Accessory Exercises - Target is 12-15 reps

Wide Grip Pullups

~82.5kgs (BW plus belt plus 5kgs) x 15

Biceps & Triceps

Close Grip Bench - 70kgs x 12
EZ curls - 25kgs x 12

7:10am - Body weight - 166.6lbs / 75.57kgs
 
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Friday 10 February 2017

6:00pm - HST (Cycle 19) at stated % of 5rm - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

Front Squats (105.41%)

40kgs x 5 / 60kgs x 2 / 80kgs x 1
97.5kgs x 5
77.5kgs x 15

Deadlift (103.03%)

100kgs x 5 / 120kgs x 2 / 140kgs x 1 / 150kgs x 1
170kgs x 5
132.5kgs x 15

Accessory Exercises - AMRAP

Standing Calf Raises

100kgs x 10 / 120kgs x 10 / 140kgs x 5
160kgs x 46

Shrugs (Bar in front)

100kgs x 10 / 120kgs x 10 / 130kgs x 5
150kgs x 42
 
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Friday 10 February 2017

MyFitnessPal - 2,522 kcals

Carbs - 216
Protein - 257
Fat - 70

Fitbit - 16,289 steps
 
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Saturday 11 February 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 65, average heart rate was 52

6:20am - HST (Cycle 19) at stated % of 5rm - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

Flat Bench (~80%)

40kgs x 10 / 60kgs x 2 / 70kgs x 1
77.5kgs x 5, 5, 5

Pendlay Rows (~80%)

40kgs x 10 / 60kgs x 3 / 70kgs x 2
87.5kgs x 5, 5, 5

OH Press (~80%)

20kgs x 5 / 40kgs x 5
60kgs x 5, 5, 5

Accessory Exercises - Target is 12-15 reps

Wide Grip Pullups

~82.5kgs (BW plus belt plus 5kgs) x 15

Biceps & Triceps

Close Grip Bench - 70kgs x 12
EZ curls - 25kgs x 13

7:00am - Body weight - 167.0lbs / 75.75kgs
 
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Saturday 11 February 2017

1:00pm - HST (Cycle 19) at stated % of 5rm - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

Rear Squats (~80%)

40kgs x 5 / 60kgs x 5 / 80kgs x 2
100kgs x 5, 5, 5

Sumo Deadlifts (~80%)

100kgs x 5 / 120kgs x 2
130kgs x 5, 5, 5

Accessory Exercises - AMRAP

Standing Calf Raises

100kgs x 10 / 120kgs x 10 / 140kgs x 5
160kgs x 47

Shrugs (Bar behind)

100kgs x 10 / 120kgs x 10 / 140kgs x 5
160kgs x 43
 
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Saturday 11 February 2017

MyFitnessPal - 3,660 (1715 from alcohol) kcals - macros from food only

Carbs - 123
Protein - 235
Fat - 57

Fitbit - 12,681 steps

It all got a bit messy ended up passing out last night (Saturday) due to slight over indulgence in alcohol and it would appear lowish blood sugar levels also looking at my heart rate (fitbit) around the time I passed out it dropped to ~45 over a 5 minute period, they initially thought I may have had a heart attack based on my ECG when the paramedics arrived so spent the night in a cardio ward but apparently my normal heart rhythm is not the same as the majority of the population whatever that means!!
 
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Sunday 12 February 2017

MyFitnessPal - 3,557 kcals

Carbs - 423
Protein - 142
Fat - 144

Fitbit - 5,074 steps

Had to up carbs after last nights incident, need to address issues with my drinking apparently my friends said I was merry and definitely not pissed but still to pass out and be completely unresponsive and the first I know is waking a 3 am in a hospital bed with no memory at all of what happened at 8 pm the night before is not a good situation to be finding oneself in.
 
Monday 13 February 2017

6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 51, average heart rate was 59

No training this morning after Saturday nights exploits!! May take a few days off or just deload for this week before continuing on with Cycle 19

6:50am - Body weight - 169.0lbs / 76.66kgs
 
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Monday 13 February 2017

MyFitnessPal - 3,593 kcals

Carbs - 422
Protein - 226
Fat - 110

Fitbit - 9,287 steps
 
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Tuesday 14 February 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 55, average heart rate was 52

6:10am - Active Recovery Session - Barbell Circuit 10 rounds of 5 reps with empty bar of each of the following

SLDL / bent over rows / hang clean / front squats / rear squats / BTN Press

6:40am - Body Weight - 170.4lbs / 77.29kgs
 
Tuesday 14 February 2017

MyFitnessPal - 2,297 kcals

Carbs - 135
Protein - 260
Fat - 80

Fitbit - 17,048 steps
 
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Wednesday 15 February 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 61, average heart rate was 56

6:00am - Active Recovery Session - Barbell Circuit 10 rounds of 5 reps with empty bar of each of the following

hang clean / front squats / SLDL / bent over rows / rear squats / BTN Press

6:30am - Body Weight - 169.0lbs / 76.66kgs
 
Will resume training possibly tonight but it will probably be non HST until the beginning of March when I will take my SD while on a short break - will not be doing full body daily but training each body part 3x per week with 3-4 sets within the 8-12 rep range
 
Wednesday 15 February 2017

MyFitnessPal - 2,573 kcals

Carbs - 177
Protein - 256
Fat - 93

Fitbit - 21,416 steps
 
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Thursday 16 February 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64, average heart rate was 52

6:00am - non HST Push Upper

Flat Bench - 40kgs x 10 / 60kgs x 2 / 70kgs x 12, 10, 8

OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 12, 10, 8

Close Grip Bench - 60kgs x 12, 10, 8

6:30am - Body weight @ 167.2lbs / 75.84kgs
 
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Thursday 16 February 2017

Average Weight - 168.3lbs / 76.340kgs - no change

Average Weight is calculated from 6 of the last 7 days (today's weight is 167.2 and range across the week was 166.8 - 170.4)

Average nett (after cardio) daily calorie intake - 2523 = last weeks body weight x14.99 / Gross (before cardio) - 2959 ( x17.58)

Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every 1000 steps over that figure 50 kcals will be deducted as cardio, should I do any running or cycling this will be logged separately - this week was 61,008 steps over

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

carbs @ 33.1% (245g)
protein @ 31.5% (233g)
fats @ 27.1% (89g)
alcohol @ 8.3%
 
Thursday 16 February 2017

6:00pm - non HST Push

Rear Squats - 40kgs x 5 / 60kgs x 5 / 80kgs x 10, 10

Front Squat - 60kgs x 10, 10

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
 
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