mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Friday 07 April 2017
5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 65, average heart rate was 58 - Compared to your recent baseline, you should be able to train harder and handle more stress today
6:10am - 3 x 10 reps @ body weight (except triceps)
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 @ 169.8lbs / 77.02kgs
5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 65, average heart rate was 58 - Compared to your recent baseline, you should be able to train harder and handle more stress today
6:10am - 3 x 10 reps @ body weight (except triceps)
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 @ 169.8lbs / 77.02kgs
mickc1965
Well-Known Member
Once my back has recovered was thinking of changing to a PPL routine just for a change as feel like I need a change in routine for a while before resuming HST later in the year, was probably thinking of doing the following
Day 1
Push
AM
Flat Bench - 3 x 5 reps
Dips - 2 x 10 reps
PM
OH Press - 3 x 5 reps
Close Grip Bench - 2 x 10 reps
Day 2
Pull
AM
Pendlay Rows- 3 x 5 reps
Wide Grip Pullups - 2 x 10 reps
PM
Deadlifts - 2 x 5 reps
EZ Curls - 3 x 10 reps
Day 3
Legs
PM
Rear Squats - 3 x 5 reps
Front Squats - 2 x 10 reps
May add shrugs and calf raises but not decided yet but they will be 3 or 4 sets of 25 reps removing 10% from bar each set with minimal rest between sets
Thoughts anyone
Day 1
Push
AM
Flat Bench - 3 x 5 reps
Dips - 2 x 10 reps
PM
OH Press - 3 x 5 reps
Close Grip Bench - 2 x 10 reps
Day 2
Pull
AM
Pendlay Rows- 3 x 5 reps
Wide Grip Pullups - 2 x 10 reps
PM
Deadlifts - 2 x 5 reps
EZ Curls - 3 x 10 reps
Day 3
Legs
PM
Rear Squats - 3 x 5 reps
Front Squats - 2 x 10 reps
May add shrugs and calf raises but not decided yet but they will be 3 or 4 sets of 25 reps removing 10% from bar each set with minimal rest between sets
Thoughts anyone
Last edited:
mickc1965
Well-Known Member
Saturday 08 April 2017
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 59, average heart rate was 53 (Compared to your recent baseline, you should be able to train harder and handle more stress today)
6:10am - 3 x 10 reps @ body weight (except biceps)
Inverted Rows - 3 x 10
Air Squats - 3 x 10
Dips - 3 x 10
EZ curls - 20kgs 3 x 10
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 59, average heart rate was 53 (Compared to your recent baseline, you should be able to train harder and handle more stress today)
6:10am - 3 x 10 reps @ body weight (except biceps)
Inverted Rows - 3 x 10
Air Squats - 3 x 10
Dips - 3 x 10
EZ curls - 20kgs 3 x 10
Last edited:
mickc1965
Well-Known Member
Sunday 09 April 2017
6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 56, average heart rate was 62 - compared to your recent baseline, you should be able to train harder and handle more stress today
No training today
MyFitnessPal - 2,463 kcals plus 646 kcals from alcohol (macros from food only)
Carbs - 168
Protein - 250
Fat - 89
Fitbit - 15,900 steps
6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 56, average heart rate was 62 - compared to your recent baseline, you should be able to train harder and handle more stress today
No training today
MyFitnessPal - 2,463 kcals plus 646 kcals from alcohol (macros from food only)
Carbs - 168
Protein - 250
Fat - 89
Fitbit - 15,900 steps
mickc1965
Well-Known Member
Monday 10 April 2017
5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 58, average heart rate was 59 "compared to your recent baseline, you should be able to train harder and handle more stress today"
6:00am - Push
Flat Bench - 80kgs x 5, 5, 5
Dips - 77.5kgs (BW) x 10, 10, 10
6:30am - Body weight @ 168.6lbs / 76.48kgs
5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 58, average heart rate was 59 "compared to your recent baseline, you should be able to train harder and handle more stress today"
6:00am - Push
Flat Bench - 80kgs x 5, 5, 5
Dips - 77.5kgs (BW) x 10, 10, 10
6:30am - Body weight @ 168.6lbs / 76.48kgs
mickc1965
Well-Known Member
Tuesday 11 April 2017
5;45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64 average heart rate was 56 "compared to your recent baseline, you should be able to train harder and handle more stress today"
6:05am - Pull
Pendlay Rows
90kgs x 5, 5, 5, 5, 5
70kgs x 13, 12
6:30am - Body weight @ 170.8lbs / 77.47kgs
5;45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64 average heart rate was 56 "compared to your recent baseline, you should be able to train harder and handle more stress today"
6:05am - Pull
Pendlay Rows
90kgs x 5, 5, 5, 5, 5
70kgs x 13, 12
6:30am - Body weight @ 170.8lbs / 77.47kgs
mickc1965
Well-Known Member
Wednesday 12 April 2017
5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 56 "compared to your recent baseline, you should be able to train harder and handle more stress today"
6:00am - Legs
Rear Squats
85kgs x 5, 5, 5, 5, 5
70kgs x 12
Kept the load light this morning due to last weeks issues with back, back not quite right but was able to squat ok without too much issue, front squats tonight and maybe add some RDLs
6:30am - Body weight @ 170.0lbs / 77.11kgs
5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 56 "compared to your recent baseline, you should be able to train harder and handle more stress today"
6:00am - Legs
Rear Squats
85kgs x 5, 5, 5, 5, 5
70kgs x 12
Kept the load light this morning due to last weeks issues with back, back not quite right but was able to squat ok without too much issue, front squats tonight and maybe add some RDLs
6:30am - Body weight @ 170.0lbs / 77.11kgs
mickc1965
Well-Known Member
Thursday 13 April 2017
5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 64, average heart rate was 59 "compared to your recent baseline, you should be able to train harder and handle more stress today"
6:05am
OH Press - 30 rep goal / max 5 sets
52.5kgs x 9, 8, 7, 6
Shrugs - 100 rep goal / max 3 sets
80kgs x 40, 35, 30
6:30am - Body weight @ 169.2lbs / 76.75kgs
5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 64, average heart rate was 59 "compared to your recent baseline, you should be able to train harder and handle more stress today"
6:05am
OH Press - 30 rep goal / max 5 sets
52.5kgs x 9, 8, 7, 6
Shrugs - 100 rep goal / max 3 sets
80kgs x 40, 35, 30
6:30am - Body weight @ 169.2lbs / 76.75kgs
Last edited:
mickc1965
Well-Known Member
Thursday 13 April 2017
Average Weight - 169.5lbs / 76.884kgs - down 1.3lbs / 0.59kgs
Average Weight is calculated over the last 7 days (todays weight is 169.2 and range across the week was 169.0 - 170.8)
Average nett (after cardio) daily calorie intake - 2560 = last weeks body weight x14.99 / Gross (before cardio) - 2736 ( x16.02)
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 24,645 steps over
Average daily macros (c/p/f are from food only)
carbs @ 32.1% (220g)
protein @ 35.8% (245g)
fats @ 25.6% (78g)
alcohol @ 6.5%
Average Weight - 169.5lbs / 76.884kgs - down 1.3lbs / 0.59kgs
Average Weight is calculated over the last 7 days (todays weight is 169.2 and range across the week was 169.0 - 170.8)
Average nett (after cardio) daily calorie intake - 2560 = last weeks body weight x14.99 / Gross (before cardio) - 2736 ( x16.02)
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 24,645 steps over
Average daily macros (c/p/f are from food only)
carbs @ 32.1% (220g)
protein @ 35.8% (245g)
fats @ 25.6% (78g)
alcohol @ 6.5%
Last edited: