mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Friday 31 March 2017
HRV Elite - no test this morning
7:00am - Body weight @ 171.0lbs / 77.56kgs
6:20pm - 12 rep block, target is 3 x 12 reps (phase 3 @ 100% total volume) with 90 seconds rest
Pendlay Rows - 82.5kgs x 12, 12, 12
Wide Grip Pullups - 81.25kgs x 12, 12, 12
EZ curls - 19kgs x 15, 15, 15
HRV Elite - no test this morning
7:00am - Body weight @ 171.0lbs / 77.56kgs
6:20pm - 12 rep block, target is 3 x 12 reps (phase 3 @ 100% total volume) with 90 seconds rest
Pendlay Rows - 82.5kgs x 12, 12, 12
Wide Grip Pullups - 81.25kgs x 12, 12, 12
EZ curls - 19kgs x 15, 15, 15
Last edited:
mickc1965
Well-Known Member
Saturday 01 April 2017
3:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 67, average heart rate was 57
Compared to your recent baseline, you should be able to train harder and handle more stress today
Note - was woken up by my daughters boyfriend knocking something down the stairs @3:15 and couldn't get bak to sleep so did the test eventually went back to sleep ~4.30
8:20am - 12 rep block, target is 3 x 12 reps (phase 3 @ ~100% total volume) with 90 seconds rest, shrugs 3 x 30 reps
OH Press - 46.25kgs x 12, 12, 12
Shrugs - 167.5kgs x 30, 30, 30
8.40am - Body weight @ 171.6lbs / 77.84kgs
3:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 67, average heart rate was 57
Compared to your recent baseline, you should be able to train harder and handle more stress today
Note - was woken up by my daughters boyfriend knocking something down the stairs @3:15 and couldn't get bak to sleep so did the test eventually went back to sleep ~4.30
8:20am - 12 rep block, target is 3 x 12 reps (phase 3 @ ~100% total volume) with 90 seconds rest, shrugs 3 x 30 reps
OH Press - 46.25kgs x 12, 12, 12
Shrugs - 167.5kgs x 30, 30, 30
8.40am - Body weight @ 171.6lbs / 77.84kgs
Last edited:
mickc1965
Well-Known Member
Sunday 02 April 2017
7:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 60 (Compared to your recent baseline, you should be able to train harder and handle more stress today)
7:50am - 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 - 167.5kgs x 20, 20, 20
Flat Bench - 70kgs x 8, 8, 8
Close Grip Bench - 52.5kgs x 8, 8, 8
8:20am - Body weight @ 171.6lbs / 77.84kgs
7:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 60 (Compared to your recent baseline, you should be able to train harder and handle more stress today)
7:50am - 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 - 167.5kgs x 20, 20, 20
Flat Bench - 70kgs x 8, 8, 8
Close Grip Bench - 52.5kgs x 8, 8, 8
8:20am - Body weight @ 171.6lbs / 77.84kgs
Last edited:
mickc1965
Well-Known Member
Monday 03 April 2017
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 72, average heart rate was 55 (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 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest, shrugs 3 x 20 reps
OH Press - 47.5kgs x 8, 8, 8
Shrugs - 170kgs x 20, 20, 20
6:40am - Body weight @ 171.2lbs / 77.65kgs
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 72, average heart rate was 55 (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 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest, shrugs 3 x 20 reps
OH Press - 47.5kgs x 8, 8, 8
Shrugs - 170kgs x 20, 20, 20
6:40am - Body weight @ 171.2lbs / 77.65kgs
mickc1965
Well-Known Member
Monday 03 April 2017
6:00pm - 12 rep block, target is 2 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest
Rear Squats - 87.5kgs x 8, 8
Front Squats - 67.5kgs x 8, 8
Deadlift - 115kgs x 8, 8
Felt a pull in middle of my back during Squats which seemed to hurt a fair amount more after finishing workout, will see how it feels tomorrow [emoji853]
6:00pm - 12 rep block, target is 2 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest
Rear Squats - 87.5kgs x 8, 8
Front Squats - 67.5kgs x 8, 8
Deadlift - 115kgs x 8, 8
Felt a pull in middle of my back during Squats which seemed to hurt a fair amount more after finishing workout, will see how it feels tomorrow [emoji853]
Last edited:
mickc1965
Well-Known Member
Tuesday 04 April 2017
5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 53 (Compared to your recent baseline, you should be able to train harder and handle more stress today)
6:00am - 12 rep block, target is 3 x 10 reps (phase 2 @ ~83% total volume) with 90 seconds rest, calf raise 3 x 25 reps
Standing Calf Raise - 170kgs x 5 - pulled a different muscle on my left hand side of my back on the 5th rep which is a different muscle to that I pulled last was probably over compensating but this is a more severe pull than last nights
Flat Bench - 70kgs x 10, 10, 10
Close Grip Bench - 52.5kgs x 10, 10, 10
6:30am - Body weight @ 170.6lbs / 77.38kgs
5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 53 (Compared to your recent baseline, you should be able to train harder and handle more stress today)
6:00am - 12 rep block, target is 3 x 10 reps (phase 2 @ ~83% total volume) with 90 seconds rest, calf raise 3 x 25 reps
Standing Calf Raise - 170kgs x 5 - pulled a different muscle on my left hand side of my back on the 5th rep which is a different muscle to that I pulled last was probably over compensating but this is a more severe pull than last nights
Flat Bench - 70kgs x 10, 10, 10
Close Grip Bench - 52.5kgs x 10, 10, 10
6:30am - Body weight @ 170.6lbs / 77.38kgs
mickc1965
Well-Known Member
Wednesday 05 April 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 54 (Compared to your recent baseline, you should be able to train harder and handle more stress today)
6:10am - due to a couple of muscle pulls in my back will be sticking with body weight only exercises that dont give me any pain for a couple of days / until back feels ok to resume proper training
Air Squats - 3 x 10
Push Ups - 3 x 10
Inverted Rows - 3 x 10
Close Grip Bench - 52.5kgs 3 x 10
6:30am - Body weight @ 169.8lbs / 77.02kgs
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 54 (Compared to your recent baseline, you should be able to train harder and handle more stress today)
6:10am - due to a couple of muscle pulls in my back will be sticking with body weight only exercises that dont give me any pain for a couple of days / until back feels ok to resume proper training
Air Squats - 3 x 10
Push Ups - 3 x 10
Inverted Rows - 3 x 10
Close Grip Bench - 52.5kgs 3 x 10
6:30am - Body weight @ 169.8lbs / 77.02kgs
mickc1965
Well-Known Member
Wednesday 05 April 2017
6:00pm - due to a couple of muscle pulls in my back will be sticking with body weight only exercises that dont give me any pain for a couple of days / until back feels ok to resume proper training
Air Squats - 3 x 10
Wide Grip Pullups - 3 x 10
Dips - 3 x 10
EZ curls - 20kgs 3 x 10
6:00pm - due to a couple of muscle pulls in my back will be sticking with body weight only exercises that dont give me any pain for a couple of days / until back feels ok to resume proper training
Air Squats - 3 x 10
Wide Grip Pullups - 3 x 10
Dips - 3 x 10
EZ curls - 20kgs 3 x 10
Last edited:
mickc1965
Well-Known Member
Thursday 06 April 2017
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 56, average heart rate was 56 - Sympathetic activity appears abnormally elevated, Consider active recovery and / or the guided breathing reading to enhance recovery
6:00am - due to a couple of muscle pulls in my back will be sticking with body weight only exercises that dont give me any pain for a couple of days / until back feels ok to resume proper training
Push Ups - 3 x 10
Air Squats - 3 x 10
Wide Grip Pullups - 3 x 10
Close Grip Bench - 52.5kgs 3 x 10
6:30am - Body weight @ 170.2lbs / 77.20kgs
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 56, average heart rate was 56 - Sympathetic activity appears abnormally elevated, Consider active recovery and / or the guided breathing reading to enhance recovery
6:00am - due to a couple of muscle pulls in my back will be sticking with body weight only exercises that dont give me any pain for a couple of days / until back feels ok to resume proper training
Push Ups - 3 x 10
Air Squats - 3 x 10
Wide Grip Pullups - 3 x 10
Close Grip Bench - 52.5kgs 3 x 10
6:30am - Body weight @ 170.2lbs / 77.20kgs
mickc1965
Well-Known Member
Thursday 06 April 2017
Average Weight - 170.8lbs / 77.474kgs - down 1.5lbs / 0.680kg
Average Weight is calculated over the last 7 days (todays weight is 170.2 and range across the week was 169.8 to 171.6)
Average nett (after cardio) daily calorie intake - 2,582 = last weeks body weight x14.99 / Gross (before cardio) - 2,771 ( x16.08)
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 26,394 steps over
Average daily macros (c/p/f are from food only)
carbs @ 29.8% (206g)
protein @ 35.0% (242g)
fats @ 25.2% (78g)
alcohol @ 10.0%
Average Weight - 170.8lbs / 77.474kgs - down 1.5lbs / 0.680kg
Average Weight is calculated over the last 7 days (todays weight is 170.2 and range across the week was 169.8 to 171.6)
Average nett (after cardio) daily calorie intake - 2,582 = last weeks body weight x14.99 / Gross (before cardio) - 2,771 ( x16.08)
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 26,394 steps over
Average daily macros (c/p/f are from food only)
carbs @ 29.8% (206g)
protein @ 35.0% (242g)
fats @ 25.2% (78g)
alcohol @ 10.0%