mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Saturday 25 March 2017
7:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 59
7:30am - 15 rep block, target is 3 x 15 reps (phase 3 @ ~100% total volume) with 90 seconds rest, shrugs 3 x 30 reps
OH Press - 40kgs x 15, 15, 15
Shrugs - 165kgs x 30, 30, 30
8:00am - Body weight @ 172.0lbs / 78.02kgs
7:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 59
7:30am - 15 rep block, target is 3 x 15 reps (phase 3 @ ~100% total volume) with 90 seconds rest, shrugs 3 x 30 reps
OH Press - 40kgs x 15, 15, 15
Shrugs - 165kgs x 30, 30, 30
8:00am - Body weight @ 172.0lbs / 78.02kgs
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mickc1965
Well-Known Member
Sunday 26 March 2017
4:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 61 - another poor nights sleep awake 3:30 and that's with the hour added on so in effect awake at 2:30!!
5:35am - 15 rep block, target is 2 x 15 reps (phase 3 @ 100% total volume) with 90 seconds rest
Rear Squats - 75kgs x 15, 15
Front Squats - 55kgs x 15, 15
Deadlift - 100kgs x 15, 15
4:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 61 - another poor nights sleep awake 3:30 and that's with the hour added on so in effect awake at 2:30!!
5:35am - 15 rep block, target is 2 x 15 reps (phase 3 @ 100% total volume) with 90 seconds rest
Rear Squats - 75kgs x 15, 15
Front Squats - 55kgs x 15, 15
Deadlift - 100kgs x 15, 15
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mickc1965
Well-Known Member
Sunday 26 March 2017
6:30am - Body weight @ 172.6lbs / 78.29kgs
7:30am - 12 rep block, target is 3 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest, calf raise 3 x 20 reps
Standing Calf Raise - 165kgs x 20, 20, 20
Flat Bench - 68.75kgs x 8, 8, 8
Close Grip Bench - 51.25kgs x 8, 8, 8
6:30am - Body weight @ 172.6lbs / 78.29kgs
7:30am - 12 rep block, target is 3 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest, calf raise 3 x 20 reps
Standing Calf Raise - 165kgs x 20, 20, 20
Flat Bench - 68.75kgs x 8, 8, 8
Close Grip Bench - 51.25kgs x 8, 8, 8
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mickc1965
Well-Known Member
Monday 27 March 2017
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 48, average heart rate was 82 (alcohol induced)
6:10am - 12 rep block, target is 3 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest, shrugs 3 x 20 reps
OH Press - 46.25kgs x 8, 8, 8
Shrugs - 167.5kgs x 20, 20, 20
6:30am - Body weight @ 174.4lbs / 79.11kgs
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 48, average heart rate was 82 (alcohol induced)
6:10am - 12 rep block, target is 3 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest, shrugs 3 x 20 reps
OH Press - 46.25kgs x 8, 8, 8
Shrugs - 167.5kgs x 20, 20, 20
6:30am - Body weight @ 174.4lbs / 79.11kgs
mickc1965
Well-Known Member
Tuesday 28 March 2017
6:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 53, average heart rate was 62
7:00am - 12 rep block, target is 3 x 10 reps (phase 2 @ ~83% total volume) with 90 seconds rest, calf raise 3 x 25 reps
Flat Bench - 68.75kgs x 10, 10, 10
Close Grip Bench - 51.25kgs x 10, 10, 10
Standing Calf Raise - 165kgs x 25, 25, 25
7:30am - Body weight @ 173.4lbs / 78.65kgs
6:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 53, average heart rate was 62
7:00am - 12 rep block, target is 3 x 10 reps (phase 2 @ ~83% total volume) with 90 seconds rest, calf raise 3 x 25 reps
Flat Bench - 68.75kgs x 10, 10, 10
Close Grip Bench - 51.25kgs x 10, 10, 10
Standing Calf Raise - 165kgs x 25, 25, 25
7:30am - Body weight @ 173.4lbs / 78.65kgs
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mickc1965
Well-Known Member
Wednesday 29 March 2017
5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 71, average heart rate was 59
Your Parasympathetic activity is abnormally high. Your body is likely in a deep recovery mode and possibly over training. Good recovery activities include walking and very light exercise
6:10am - 12 rep block, target is 3 x 10 reps (phase 2 @ ~83% total volume) with 90 seconds rest, shrugs 3 x 25 reps
OH Press - 46.25kgs x 10, 10, 10
Shrugs - 167.5kgs x 25, 25, 25
7:00am - Body weight @ 171.6lbs / 77.84kgs
5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 71, average heart rate was 59
Your Parasympathetic activity is abnormally high. Your body is likely in a deep recovery mode and possibly over training. Good recovery activities include walking and very light exercise
6:10am - 12 rep block, target is 3 x 10 reps (phase 2 @ ~83% total volume) with 90 seconds rest, shrugs 3 x 25 reps
OH Press - 46.25kgs x 10, 10, 10
Shrugs - 167.5kgs x 25, 25, 25
7:00am - Body weight @ 171.6lbs / 77.84kgs
mickc1965
Well-Known Member
Thursday 30 March 2017
5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 69, average heart rate was 64
Compared to your recent baseline, you should be able to train harder and handle more stress today
6:10am - 12 rep block, target is 3 x 12 reps (phase 3 @ ~100% total volume) with 90 seconds rest, calf raise 3 x 30 reps
Standing Calf Raise - 165kgs x 30, 30, 30
Flat Bench - 68.75kgs x 12, 12, 12
Close Grip Bench - 51.25kgs x 12, 12, 12
6:40am - Body weight @ 171.0lbs / 77.56kgs
5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 69, average heart rate was 64
Compared to your recent baseline, you should be able to train harder and handle more stress today
6:10am - 12 rep block, target is 3 x 12 reps (phase 3 @ ~100% total volume) with 90 seconds rest, calf raise 3 x 30 reps
Standing Calf Raise - 165kgs x 30, 30, 30
Flat Bench - 68.75kgs x 12, 12, 12
Close Grip Bench - 51.25kgs x 12, 12, 12
6:40am - Body weight @ 171.0lbs / 77.56kgs
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mickc1965
Well-Known Member
Not sure if I will get in my back workout today as got to go into London with the missus for an appointment then have a meal booked tonight so only time possible will be between when I get home from work and leaving to get the train so depends on what time I can leave work today.
Also not supposed to drink for next 6 weeks either as have elevated ALT levels and they want to retest liver function to make sure things are ok!! This all stems from my passing out from drink in the middle of February.
Also not supposed to drink for next 6 weeks either as have elevated ALT levels and they want to retest liver function to make sure things are ok!! This all stems from my passing out from drink in the middle of February.
mickc1965
Well-Known Member
Thursday 30 March 2017
Average Weight - 172.3lbs / 78.154kgs - down 0.9lbs / 0.408kg
Average Weight is calculated over the last 7 days (todays weight is 171.0 and range across the week was 171.0 to 174.4)
Average nett (after cardio) daily calorie intake - 2,697 = last weeks body weight x15.57 / Gross (before cardio) - 2,938 ( x16.96)
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 33,683 steps over
Average daily macros (c/p/f are from food only)
carbs @ 31.6% (232g)
protein @ 34.3% (252g)
fats @ 31.1% (101g)
alcohol @ 2.9%
Average Weight - 172.3lbs / 78.154kgs - down 0.9lbs / 0.408kg
Average Weight is calculated over the last 7 days (todays weight is 171.0 and range across the week was 171.0 to 174.4)
Average nett (after cardio) daily calorie intake - 2,697 = last weeks body weight x15.57 / Gross (before cardio) - 2,938 ( x16.96)
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 33,683 steps over
Average daily macros (c/p/f are from food only)
carbs @ 31.6% (232g)
protein @ 34.3% (252g)
fats @ 31.1% (101g)
alcohol @ 2.9%
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