mickc1965 training log

Saturday 18 March 2017

6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 71, average heart rate was 64

7:10am - Push 15 rep block (workout 3 of 4) target is 4 x 12 reps (~80% total volume) with 90 seconds rest

Flat Bench - 40kgs x 5 / 50kgs x 5 / 60kgs x 12, 12, 12, 12

OH Press - 20kgs x 5 / 30kgs x 5 / 40kgs x 12, 12, 12, 12

Close Grip Bench - 45kgs x 12, 12, 12, 12

Flat Bench Leg Pull Ins x 20, 20, 20, 20

7:40am - Body weight @ 173.4lbs / 78.65kgs
 
Saturday 18 March 2017

7:00pm - Push 15 rep block (workout 3 of 4) target is 2 x 12 reps (~80% total volume) with 90 seconds rest, calf raises 4 x 25 reps

Rear Squats - 40kgs x 5 / 60kgs x 5 / 75kgs x 12, 12

Front Squats - 55kgs x 12, 12

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 25, 25, 25, 25

Side Bends x 15, 15, 15, 15
 
Saturday 18 March 2017

MyFitnessPal - 6,663 kcals plus 750 kcals from alcohol - Pure greed binge (about 3,000 kcals of chocolate) after getting home from meal with friends

Carbs - 679
Protein - 263
Fat - 323

Fitbit - 9,825 steps
 
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Sunday 19 March 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 50, average heart rate was 77

Body weight @ 177.0lbs / 80.286kgs

No training today
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MyFitnessPal - 4,571 kcals - another chocolate / sugar fest (2,300 kcals) tonight before bed, need to get control !!

Carbs - 410
Protein - 270
Fat - 201

Fitbit - 6,666 steps
 
Monday 20 March 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 65

6:10am - 15 rep block, target is 3 x 10 reps (phase 1 @ ~65% total volume) with 90 seconds rest, calf raise 3 x 20 reps

Flat Bench - 60kgs x 10, 10, 10

Close Grip Bench - 45kgs x 10, 10, 10

Standing Calf Raise - 162.5kgs x 20, 20, 20

6:30am - Body weight @ 178.0lbs / 80.739kgs
 
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Monday 20 March 2017

6:30pm - 15 rep block, target is 3 x 10 reps (phase 1 @ ~65% total volume) with 90 seconds rest

Pendlay Rows - 75kgs x 10, 10, 10

Wide Grip Pullups - 82kgs (BW in gym clothes) x 10, 10, 10

EZ curls - 15kgs x 10, 10, 10
 
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Monday 20 March 2017

MyFitnessPal - 2,332 kcals

Carbs - 180
Protein - 254
Fat - 66

Fitbit - 8,960 steps
 
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Tuesday 21 March 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 60

6:10am - 15 rep block, target is 3 x 10 reps (phase 1 @ ~65% total volume) with 90 seconds rest, shrugs 3 x 20 reps

OH Press - 40kgs x 10, 10, 10

Shrugs - 165kgs x 20, 20, 20

6:30am - Body weight @ 175.2lbs / 79.469kgs
 
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Tuesday 21 March 2017

6:35pm - 15 rep block, target is 2 x 10 reps (phase 1 @ ~65% total volume) with 90 seconds rest

Rear Squats - 75kgs x 10, 10

Front Squats - 55kgs x 10, 10

Deadlift - 100kgs x 10, 10
 
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Tuesday 21 March 2017

MyFitnessPal - 2,370 kcals

Carbs - 176
Protein - 259
Fat - 70

Fitbit - 8,850 steps
 
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Wednesday 22 March 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 61

6:05am - 15 rep block, target is 3 x 12 reps (phase 2 @ ~80% total volume) with 90 seconds rest, calf raise 3 x 25 reps

Flat Bench - 60kgs x 10, 10, 10

Close Grip Bench - 45kgs x 10, 10, 10

Standing Calf Raise - 162.5kgs x 25, 25, 25

6:35am - Body weight @ 173.4lbs / 78.65kgs
 
Wednesday 22 March 2017

6:30pm - 15 rep block, target is 3 x 12 reps (phase 2 @ ~80% total volume) with 90 seconds rest

Pendlay Rows - 75kgs x 10, 10, 10

Wide Grip Pullups - 80kgs x 10, 10, 10

EZ curls - 15kgs x 10, 10, 10
 
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Wednesday 22 March 2017

MyFitnessPal - 2,568 kcals

Carbs - 206
Protein - 261
Fat - 78

Fitbit - 9,531 steps
 
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Thursday 23 March 2017

5:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 72 (came down with a cold during the day yesterday)

5:50am - 15 rep block, target is 3 x 12 reps (phase 2 @ ~80% total volume) with 90 seconds rest, shrugs 3 x 25 reps

OH Press - 40kgs x 12, 12, 12

Shrugs - 165kgs x 25, 25, 25

6:20am - Body weight @ 173.2lbs / 78.56kgs
 
Thursday 23 March 2017

Todays Weight - 173.2lbs / 78.56kgs - down 1.8lbs / 0.817kgs

Figure above is based on todays weight as had a two day chocolate binge over last weekend and put on nearly 5lbs (weekly average was 174.9 range across the week was 173.2 - 178)

Average nett (after cardio) daily calorie intake - 3,302 = last weeks body weight x18.87 / Gross (before cardio) - 3,466 (x19.81)

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 22,980 steps over

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

carbs @ 33.6% (291g)
protein @ 30.4% (263g)
fats @ 33.0% (127g)
alcohol @ 3.1%
 
Thursday 23 March 2017

6:25pm - 15 rep block, target is 2 x 12 reps (phase 2 @ ~80% total volume) with 90 seconds rest

Rear Squats - 75kgs x 12, 12

Front Squats - 55kgs x 12, 12

Deadlift - 100kgs x 12, 12
 
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Thursday 23 March 2017

MyFitnessPal - 2,457 kcals

Carbs - 197
Protein - 261
Fat - 70

Fitbit - 9,151 steps
 
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Friday 24 March 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 50, average heart rate was 59 - had a really bad nights sleep, was up for a couple of hours coughing etc

6:10am - 15 rep block, target is 3 x 15 reps (phase 3 @ ~100% total volume) with 90 seconds rest, calf raise 3 x 30 reps

Standing Calf Raise - 162.5kgs x 30, 30, 30

Flat Bench - 60kgs x 15, 15, 15

Close Grip Bench - 45kgs x 15, 15, 15

6:40am - Body weight @ 171.4lbs / 77.75kgs
 
Friday 24 March 2017

6:30pm - 15 rep block, target is 3 x 15 reps (phase 3 @ 100% total volume) with 90 seconds rest

Pendlay Rows - 75kgs x 15, 15, 15

Wide Grip Pullups - 80kgs x 15, 15, 15

EZ curls - 15kgs x 15, 15, 15
 
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