mickc1965 training log

Thursday 20 April 2017

MyFitnessPal - 2,151 kcals

Carbs - 183
Protein - 230
Fat - 56

1st day of 16:8 IF, felt ok not eating until midday a few moments of hunger but kept drinking coffee, no doubt tomorrow morning I will be starving!!!

Fitbit - 13,170 steps
 
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Friday 21 April 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 51, average heart rate was 57

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 173.2lbs / 78.562kgs

6:00am - training protocol is target rep goal / or max number of sets (whatever comes first)

Rear Squats - 30 rep goal / max 5 sets

90kgs x 8, 7, 6, 5, 4
 
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Friday 21 April 2017

6:30pm - training protocol is target rep goal / or max number of sets (whatever comes first)

Front Squats - 30 rep goal / max 5 sets

72.5kgs x 8, 7, 6, 5, 4

Standing Calf Raise - 100 Rep Goal / max 3 sets

107.5kgs x 36, 34, 30
 
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Friday 21 April 2017

MyFitnessPal - 2,257 kcals

Carbs - 197
Protein - 235
Fat - 58

Fitbit - 9,868 steps
 
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Saturday 22 April 2017

6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 53, average heart rate was 57

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 172.4lbs / 78.199kgs

A lot of lower back pain following yesterday's squats so will not train back today, will probably reduce volume on back and squats as maybe over doing it at my age

EZ Curls - 30 rep goal / max 5 sets

27.5kgs x 10, 10, 8, 7, 6
 
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Saturday 22 April 2017

MyFitnessPal - 2,109 kcals

Carbs - 175
Protein - 219
Fat - 58

Fitbit - 7,721 steps
 
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Sunday 23 April 2017

4:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 52, average heart rate was 55

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Crap nights sleep awake at 2:00am so got up and trained!!

4:15am - training protocol is target rep goal / or max number of sets (whatever comes first)

OH Press - 30 rep goal / max 5 sets

56.25kgs x 8, 7, 6, 5, 4

Shrugs - 100 rep goal / max 3 sets

87.5kgs x 36, 34, 30

Body weight @ 171.6lbs / 77.836kgs
 
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Sunday 23 April 2017

2:00pm - training protocol is target rep goal / or max number of sets (whatever comes first)

Flat Bench - 30 rep goal / max 5 sets

80kgs x 8, 7, 6, 5, 4

Close Grip Bench - 30 rep goal / max 5 sets

65kgs x 8, 7, 6, 5, 4
 
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Sunday 23 April 2017

MyFitnessPal - 2,569 kcals

Carbs - 222
Protein - 225
Fat - 86

Fitbit - 6,806 steps
 
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Monday 24 April 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 57, average heart rate was 55

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 171.2lbs / 77.655kgs

6:00am - training protocol is target rep goal / or max number of sets (whatever comes first)

Pendlay Rows - 30 rep goal / max 5 sets

93.75kgs x 8, 7, 6, 5, 4

EZ Curls - 30 rep goal / max 5 sets

27.5kgs x 8, 7, 6, 5, 4
 
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Monday 24 April 2017

8:00pm - training protocol is target rep goal / or max number of sets (whatever comes first)

Rear Squats - 30 rep goal / max 5 sets

92.5kgs x 10, 8, 6, 6

Standing Calf Raise - 100 Rep Goal / max 3 sets

110kgs x 34, 33, 33
 
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Monday 24 April 2017

MyFitnessPal - 2,368 kcals

Carbs - 198
Protein - 243
Fat - 67

Fitbit - 8,824 steps
 
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Tuesday 25 April 2017

Body weight @ 171.0lbs / 77.564kgs

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 56, average heart rate was 57

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

6:10am - training protocol is target rep goal / or max number of sets (whatever comes first)

OH Press - 30 reps / 5 sets

57.5kgs x 8, 7, 6, 5, 4

Shrugs - 100 reps / 3 sets

90kgs x 34, 33, 33
 
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Tuesday 25 April 2017

6:30pm - training protocol is target rep goal / or max number of sets (whatever comes first)

Flat Bench - 30 reps / 5 sets

81.25kgs x 8, 7, 6, 5, 4

Close Grip Bench - 30 reps / 5 sets

66.25kgs x 8, 7, 6, 5, 4
 
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Tuesday 25 April 2017

MyFitnessPal - 2,258 kcals

Carbs - 185
Protein - 240
Fat - 62

Fitbit - 6.749 steps
 
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Wednesday 26 April 2017

Body weight @ 170.0lbs / 77.111kgs

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 57, average heart rate was 56

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

6:00am - training protocol is target rep goal / or max number of sets (whatever comes first)

WG Pullups - 30 reps / 5 sets

88.75kgs x 8, 7, 6, 5, 4

EZ Curls - 30 reps / 5 sets

28.75kgs x 6, 6, 6, 6, 6
 
Wednesday 26 April 2017

6:30pm - training protocol is target rep goal / or max number of sets (whatever comes first)

Deadlifts - 30 reps / 5 sets

130kgs x 6, 6, 6, 6, 6

Standing Calf Raise - 100 reps / 3 sets

112.5kgs x 34, 33, 33
 
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Wednesday 26 April 2017

MyFitnessPal - 2,292 kcals

Carbs - 188
Protein - 244
Fat - 63

Fitbit - 6,145 steps
 
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Thursday 27 April 2017

Body weight @ 170.0lbs / 77.111kgs

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 54, average heart rate was 57

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

6:00am - training protocol is target rep goal / or max number of sets (whatever comes first)

OH Press - 30 reps / 5 sets

58.75kgs x 6, 6, 6, 6, 6

Shrugs - 100 reps / 3 sets

92.5kgs x 34, 33, 34
 
Thursday 27 April 2017

Average Weight - 171.3lbs / 77.700kgs - down 2.7lbs / 1.225kg

Average Weight is calculated over the last 7 days (todays weight is 170.0 and range across the week was 170.0 - 173.2)

Average nett (after cardio) daily calorie intake - 2113 = last weeks body weight x12.14 / Gross (before cardio) - 2287 ( x13.14)

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 24,283 steps over

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

carbs @ 33.73% (193g)
protein @ 40.94% (234g)
fats @ 25.33% (64g)
alcohol @ 0%
 
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