mickc1965 training log

Wednesday 01 March 2017

6:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 57

7:00am - Pull, target is 4 x 12 reps with 90 seconds rest

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 77.5kgs x 12, 12, 12, 12

Wide Grip Pullups - 80kgs x 12, 12, 12, 8 (stopped due to form breaking down)

EZ curls - 20kgs x 12, 12, 11, 10

7:00am - Body weight @ 167.6lbs / 76.02kgs
 
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Wednesday 01 March 2017

6:00pm - Pull, target is 3 x 12 reps with 90 seconds rest , shrugs target is 4 x 30 reps with 45 seconds rest

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 110kgs x 12, 12, 12

Conventional Deadlift - 110kgs x 12, 12, 12

SLDL - 50kgs x 12, 12, 12

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 30, 30, 30, 30
 
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Wednesday 01 March 2017

MyFitnessPal - 2,788 kcals

Carbs - 245
Protein - 265
Fat - 83

Fitbit - 5,848 steps
 
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Thursday 02 March 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 56, average heart rate was 55

6:00am - Push 12 rep block, target is 4 x 6 reps (deload) with 45 seconds rest

Flat Bench - 40kgs x 10 / 60kgs x 2 / 67.5kgs x 6, 6, 6, 6

OH Press - 20kgs x 5 / 40kgs x 5 / 4kgs x 6, 6, 6, 6

Close Grip Bench - 50kgs x 6, 6, 6, 6

6:30am - Body weight @ 167.8lbs / 76.11kgs
 
Thursday 02 March 2017

Average Weight - 167.8lbs / 76.113kgs - up 0.2lbs / 0.091kgs

Average Weight is calculated over the last 7 days (todays weight is 167.8 and range across the week was 167.2 - 168.0)

Average nett (after cardio) daily calorie intake - 2,679 = last weeks body weight x15.98 / Gross (before cardio) - 2,711 (x16.18)

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 4,403 steps over

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

carbs @ 33.8% (229g)
protein @ 39.9% (270g)
fats @ 26.3% (79g)
alcohol @ 0%
 
Thursday 02 March 2017

6:00pm - Push 12 rep block, target is 3 x 6 reps (deload) with 45 seconds rest, calf raises 4 x 15 reps

Rear Squats - 40kgs x 5 / 60kgs x 5 / 82.5kgs x 6, 6, 6

Front Squats - 62.5kgs x 6, 6, 6

Lunges - 40kgs x 6, 6, 6

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 15, 15, 15, 15
 
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Thursday 02 March 2017

MyFitnessPal - 2,642 kcals

Carbs - 217
Protein - 274
Fat - 75

Fitbit - 5,922 steps
 
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Friday 03 March 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 62, average heart rate was 57

6:00am - Pull 12 rep block, target is 4 x 6 reps (deload) with 45 seconds rest

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 80kgs x 6, 6, 6, 6

Wide Grip Pullups - 77.5kgs x 6, 6, 6, 6

EZ curls - 18kgs x 6, 6, 6, 6

6:30am - Body weight @ 167.6lbs / 76.02kgs
 
Friday 03 March 2017

6:05pm - Pull 12 rep block, target is 3 x 6 reps (deload) with 45 seconds rest, shrugs 4 x 15 reps

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 112.5kgs x 6, 6, 6

Conventional Deadlift - 112.5kgs x 6, 6, 6

SLDL - 52.5kgs x 6, 6, 6

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 15, 15, 15, 15
 
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Friday 03 March 2017

MyFitnessPal - 2,597 kcals

Carbs - 210
Protein - 272
Fat - 74

Fitbit - 5,182 steps
 
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Saturday 04 March 2017

6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 67, average heart rate was 55

7:00am - Push 12 rep block (workout 1 of 4) target is 4 x 8 reps with 90 seconds rest

Flat Bench - 40kgs x 10 / 60kgs x 3 / 70kgs x 8, 8, 8, 8

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

Close Grip Bench - 50kgs x 8, 8, 8, 8

7:30am - Body weight @ 167.0lbs / 75.75kgs
 
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Saturday 04 March 2017

5:30pm - Push 12 rep block (workout 1 of 4) target is 3 x 8 reps with 90 seconds rest, calf raises 4 x 20 reps

Rear Squats - 40kgs x 5 / 60kgs x 5 / 82.5kgs x 8, 8, 8

Front Squats - 62.5kgs x 8, 8, 8

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 20, 20, 20, 20
 
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Saturday 04 March 2017

MyFitnessPal - 2,718 kcals

Carbs - 223
Protein - 269
Fat - 83

Fitbit - 8,489 steps
 
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Sunday 05 March 2017

6:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 70, average heart rate was ?57

7:00am - Pull 12 rep block (workout 2 of 4) target is 4 x 8 reps with 90 seconds rest

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 80kgs x 8, 8, 8, 8

Wide Grip Pullups - 77.5kgs x 8, 8, 8, 8

EZ curls - 18kgs x 8, 8, 8, 8

Hanging Leg Raises x 15, 15, 15, 15

7:30am - Body weight @ 167.6lbs / 76.02kgs
 
Sunday 05 March 2017

2:00pm - Pull 12 rep block (workout 2 of 4) target is 3 x 8 reps with 90 seconds rest, shrugs 4 x 20 reps

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 112.5kgs x 8, 8, 8

Conventional Deadlift - 112.5kgs x 8, 8, 8

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 20, 20, 20, 20

Crunches x 20, 20, 20, 20
 
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Sunday 05 March 2017

MyFitnessPal - 2,680 kcals

Carbs - 201
Protein - 292
Fat - 78

Fitbit - 5,145 steps
 
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Monday 06 March 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 62 average heart rate was 54

6:00am - Push 12 rep block (workout 3 of 4) target is 4 x 10 reps with 90 seconds rest

Flat Bench - 40kgs x 10 / 60kgs x 3 / 67.5kgs x 10, 10, 10, 10

OH Press - 20kgs x 5 / 40kgs x 5 / 45kgs x 10, 10, 10, 10

Close Grip Bench - 50kgs x 10, 10, 10, 10

Flat Bench Leg Pull In x 15, 15, 15, 15

6:30am - Body weight @ 166.4lbs / 75.48kgs
 
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Monday 06 March 2017

6:10pm - Push 12 rep block (workout 3 of 4) target is 3 x 10 reps with 90 seconds rest, calf raises 4 x 25 reps

Rear Squats - 40kgs x 5 / 60kgs x 5 / 82.5kgs x 10, 10, 10

Note - nagging pain in right knee not enough to stop squatting but not at max yet, not an issue on front squats so will have to see how it goes on Wednesday!!

Front Squats - 62.5kgs x 10, 10, 10

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 25, 25, 25, 25

Side Bends x 15, 15, 15, 15
 
Monday 06 March 2017

MyFitnessPal - 2,741 kcals

Carbs - 237
Protein - 274
Fat - 77

Fitbit - 5,000 steps

Note - Feel like a cold is on its way!!!
 
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Tuesday 07 March 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 66, average heart rate was 60

6:00am - Pull 12 rep block (workout 3 of 4) target is 4 x 10 reps with 90 seconds rest

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 80kgs x 10, 10, 10,10

Wide Grip Pullups - 77.5kgs x 10, 10, 10, 10

EZ curls - 18kgs x 10, 10, 10, 10

Hanging Knee Raises x 15, 15, 15, 15

6:30am - Body weight @ 167.0lbs / 75.75kgs

Note - Woke up full of cold :(
 
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