mickc1965 training log

Friday 24 March 2017

MyFitnessPal - 2,390 kcals

Carbs - 190
Protein - 252
Fat - 69

Fitbit - 9,404 steps
 
Last edited:
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
 
Last edited:
No leg training tonight as spent all day gardening and lower back is aching like f****, will train legs tomorrow morning instead
 
Saturday 25 March 2017

MyFitnessPal - 2,438 kcals

Carbs - 194
Protein - 259
Fat - 69

Fitbit - 9,390 steps
 
Last edited:
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
 
Last edited:
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
 
Last edited:
Sunday 26 March 2017

10:50am - 12 rep block, target is 3 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest

Pendlay Rows - 82.5kgs x 8, 8, 8

Wide Grip Pullups - 81.25kgs x 8, 8, 8

EZ curls - 19kgs x 8, 8, 8
 
Last edited:
Sunday 26 March 2017

MyFitnessPal - 5,925 kcals (figures below from food sources only) plus 600 kcals from alcohol

Carbs - 551
Protein - 237
Fat - 305

Fitbit - 5,425 steps

Another binge!!!!
 
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
 
Monday 27 March 2017

6:00pm - 12 rep block, target is 2 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest

Rear Squats - 85kgs x 8, 8

Front Squats - 65kgs x 8, 8

Deadlift - 112.5kgs x 8, 8
 
Last edited:
Monday 27 March 2017

MyFitnessPal - 2,242 kcals

Carbs - 169
Protein - 247
Fat - 64

Fitbit - 12,325 steps
 
Last edited:
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
 
Last edited:
Tuesday 28 March 2017

6:35pm - 12 rep block, target is 3 x 10 reps (phase 2 @ ~83% total volume) with 90 seconds rest

Pendlay Rows - 82.5kgs x 10, 10, 10

Wide Grip Pullups - 81.25kgs x 10, 10, 10

EZ curls - 19kgs x 10, 10, 10
 
Last edited:
Tuesday 28 March 2017

MyFitnessPal - 2,257 kcals

Carbs - 160
Protein - 255
Fat - 66

Fitbit - 13,216 steps
 
Last edited:
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
 
Wednesday 29 March 2017

6:30pm - 12 rep block, target is 2 x 10 reps (phase 2 @ ~83% total volume) with 90 seconds rest

Rear Squats - 85kgs x 10, 10

Front Squats - 65kgs x 10, 10

Deadlift - 112.5kgs x 10, 10
 
Last edited:
Wednesday 29 March 2017

MyFitnessPal - 2,253 kcals

Carbs - 163
Protein - 252
Fat - 66

Fitbit - 9,770 steps
 
Last edited:
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
 
Last edited:
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.
 
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%
 
Last edited:
Back
Top