mickc1965 training log

Tuesday 16 May 2017

Body weight @ 170.4lbs / 77.292kgs

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 56, average heart rate was 58 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

OH Press - target is 5 x 4 reps

63.75kgs x 4, 4, 4, 4, 4

Standing Calf Raise - target is 100 reps in 3 sets

122.5kgs x 34, 33, 33
 
Tuesday 16 May 2017

6:20pm

Flat Bench - target is 5 x 4 reps

86.25kgs x 4, 4, 4, 4, 4

Close Grip Bench - target is 5 x 4 reps

72.5kgs x 4, 4, 4, 4, 4

WG Pullups - target is 3 x 4 reps

95kgs x 4, 4, 4
 
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Tuesday 16 May 2017

MyFitnessPal - 3,027 kcals

Carbs - 257
Protein - 268
Fat - 101

Fitbit - 5,015 steps
 
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Wednesday 17 May 2017

Body weight @ 170.6lbs / 77.383kgs

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 59 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Pendlay Rows - target is 3 x 4 reps

100kgs x 4, 4, 4

Shrugs - target is 100 reps in 3 sets

102.5kgs x 34, 33, 33

EZ Curls - target is 5 x 4 reps

33kgs x 4, 4, 4, 4, 4
 
Wednesday 17 May 2017

6:15pm

Rear Squats - target is 5 x 6 reps

95kgs x 6, 6, 6, 6, 6

SLDL - target is 5 x 6 reps

87.5kgs x 6, 6, 6, 6, 6
 
Wednesday 17 May 2017

MyFitnessPal - 2,841 kcals

Carbs - 223
Protein - 284
Fat - 87

Fitbit - 5,140 steps
 
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Thursday 18 May 2017

Body weight @ 170.4lbs / 77.292kgs

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 55, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

OH Press - target is 5 x 5 reps

63.75kgs x 5, 5, 5, 5, 5

Standing Calf Raise - target is 100 reps in 3 sets

122.5kgs x 34, 33, 33
 
Thursday 18 May 2017

Average Weight - 170.1lbs / 77.156kgs - up 0.6lbs / 0.272kg

Average Weight is calculated over the last 7 days (todays weight is 170.4 and range across the week was 169.2 - 170.6)

Average daily calorie intake based on last weeks average body weight

Nett (after cardio) 2,881 (x17.0)
Gross (before cardio) 2,899 (x17.1)

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 2,570 steps over

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

carbs @ 33.48% (243g)
protein @ 38.03% (276g)
fats @ 28.49% (92g)
alcohol @ 0%
 
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Thursday 18 May 2017

6:15pm

Flat Bench - target is 3 x 8 reps

70kgs x 8, 8, 8

Pendlay Rows - target is 3 x 8 reps

87.5kgs x 8, 8, 8

Incline Bench - target is 3 x 8 reps

60kgs x 8, 8, 8

WG Pullups - target is 3 x 8 reps

80kgs x 8, 8, 8
 
I have decided to retest my 3 x 15, 12, 10 and 8 rep maxes (5 sets maxes for bicep and triceps), I will reduce intensity of OH presses to one or two sets 3x per week (may even drop it in favour of barbell front raises) and add in upright row to hit medial delt and barbell face pulls for posterior delt as feel that anterior delt will get plenty of stimulation from flat and incline bench.

Will be doing this as of now for the next couple of weeks and taking deload days as and when required then once all established will either SD or take a week deload
 
Friday 19 May 2017

Body weight @ 170.2lbs / 77.201kgs

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 57, average heart rate was 57 - "Your Parasympathetic activity appears to be abnormally elevated. This often means your body is actively recovering or possibly beginning to over reach. Lighter activity is recommended"

Close Grip Bench - testing max for 5 sets x 15 reps

40kgs x 15, 15, 15, 15, 15

EZ Curls - testing max for 5 sets x 15 reps

15kgs x 15, 15, 15, 15, 15

Shrugs - target is 100 reps in 3 sets

102.5kgs x 34, 33, 33
 
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Friday 19 May 2017

6:20pm

Rear Squat - testing max for 3 sets x 15 reps

75kgs x 15, 15, 15

Front Squat - testing max for 3 sets x 15 reps

50kgs x 15, 15, 15

SLDL - testing max for 3 sets x 15 reps

60kgs x 15, 15, 15
 
Saturday 20 May 2017

Body weight @ 169.8lbs / 77.020kgs

5:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 2 (Parasympathetic) with a score of 61, average heart rate was 55 - "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"

Standing Calf Raise - target is 100 reps in 3 sets

122.5kgs x 34, 33, 33

OH Press - target is 2 x 15 reps

40kgs x 15, 15

BB Face Pulls - testing max for 5 sets x 15 reps

20kgs x 15, 15, 15, 15, 15

BB Upright Rows - testing max for 5 sets x 15 reps

20kgs x 15, 15, 15, 15, 15
 
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Saturday 20 May 2017

MyFitnessPal - 6,616 kcals plus 1,308 from alcohol (macros below from food only)

Carbs - 628
Protein - 286
Fat - 292

Fitbit - 6,070 steps
 
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Sunday 21 May 2017

Body weight @ 173.4lbs / 78.653kgs

Flat Bench - testing max for 3 sets x 15 reps

62.5kgs x 15, 15, 15

Pendlay Rows - testing max for 3 sets x 15 reps

77.5kgs x 15, 15, 15

Incline Bench - testing max for 3 sets x 15 reps

50kgs x 15, 15, 15

WG Pullups - testing max for 3 sets x 15 reps

80kgs x 15, 15, 12
 
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Sunday 21 May 2017

MyFitnessPal - 2,157 kcals

Carbs - 158
Protein - 248
Fat - 59

Fitbit - 5,728 steps
 
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Monday 22 May 2017

Body weight @ 173.6lbs / 78.744kgs

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 65 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Close Grip Bench - testing max for 5 sets x 15 reps

42.5kgs x 15, 15, 15, 15, 15

EZ Curls - testing max for 5 sets x 15 reps

16kgs x 15, 15, 15, 15, 15

Shrugs - target is 100 reps in 3 sets

102.5kgs x 34, 33, 33
 
Monday 22 May 2017

6:15pm

Rear Squats - testing max for 3 sets x 15 reps

77.5kgs x 15, 15, 15

Front Squat - testing max for 3 sets x 15 reps

52.5kgs x 15, 15, 15

SLDL - testing max for 4 sets x 15 reps

60kgs x 15, 15, 15, 15
 
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