mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Tuesday 23 May 2017
Body weight @ 172.8lbs / 78.381kgs
5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 52, average heart rate was 64 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"
Pendlay Rows - ~50% volume of next testing max for 3 sets x 15 reps
80kgs x 8, 8, 8
Standing Calf Raise - target is 100 reps in 3 sets
125kgs x 34, 33, 33
WG Pullups - ~50% volume of next testing max for 3 sets x 12 reps
81.25kgs x 6, 6, 6
Body weight @ 172.8lbs / 78.381kgs
5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 52, average heart rate was 64 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"
Pendlay Rows - ~50% volume of next testing max for 3 sets x 15 reps
80kgs x 8, 8, 8
Standing Calf Raise - target is 100 reps in 3 sets
125kgs x 34, 33, 33
WG Pullups - ~50% volume of next testing max for 3 sets x 12 reps
81.25kgs x 6, 6, 6
mickc1965
Well-Known Member
Tuesday 23 May 2017
6:20pm
Flat Bench - ~50% volume of next testing max for 3 sets x 15 reps
63.75kgs x 8, 8, 8
Incline Bench - ~50% volume of next testing max for 3 sets x 15 reps
51.25kgs x 8, 8, 8
BB Face Pulls - ~50% volume of next testing max for 5 sets x 15 repss
21.25kgs x 8, 8, 8, 8, 8
BB Upright Rows - ~50% volume of next testing max for 5 sets x 15 reps
21.25kgs x 8, 8, 8, 8, 8
6:20pm
Flat Bench - ~50% volume of next testing max for 3 sets x 15 reps
63.75kgs x 8, 8, 8
Incline Bench - ~50% volume of next testing max for 3 sets x 15 reps
51.25kgs x 8, 8, 8
BB Face Pulls - ~50% volume of next testing max for 5 sets x 15 repss
21.25kgs x 8, 8, 8, 8, 8
BB Upright Rows - ~50% volume of next testing max for 5 sets x 15 reps
21.25kgs x 8, 8, 8, 8, 8
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mickc1965
Well-Known Member
Wednesday 24 May 2017
Body weight @ 171.0lbs / 77.564kgs
5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 52, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Close Grip Bench - ~50% volume of next testing max for 5 sets x 15 reps
43.75kgs x 8, 8, 8, 8, 8
EZ Curls - ~50% volume of next testing max for 5 sets x 15 reps
17kgs x 8, 8, 8, 8, 8
Shrugs - target is 100 reps in 3 sets
105kgs x 34, 33, 33
Body weight @ 171.0lbs / 77.564kgs
5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 52, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Close Grip Bench - ~50% volume of next testing max for 5 sets x 15 reps
43.75kgs x 8, 8, 8, 8, 8
EZ Curls - ~50% volume of next testing max for 5 sets x 15 reps
17kgs x 8, 8, 8, 8, 8
Shrugs - target is 100 reps in 3 sets
105kgs x 34, 33, 33
mickc1965
Well-Known Member
Wednesday 24 May 2017
6:20pm
Rear Squats - ~50% volume of next testing max for 3 sets x 15 reps
80kgs x 8, 8, 8
Front Squat - ~50% volume of next testing max for 3 sets x 15 reps
55kgs x 8, 8, 8
SLDL - ~50% volume of next testing max for 5 sets x 15 reps
60kgs x 8, 8, 8, 8, 8
6:20pm
Rear Squats - ~50% volume of next testing max for 3 sets x 15 reps
80kgs x 8, 8, 8
Front Squat - ~50% volume of next testing max for 3 sets x 15 reps
55kgs x 8, 8, 8
SLDL - ~50% volume of next testing max for 5 sets x 15 reps
60kgs x 8, 8, 8, 8, 8
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mickc1965
Well-Known Member
Thursday 25 May 2017
Body weight @ 170.8lbs / 77.474kgs
5:35am - 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"
Flat Bench - testing max for 3 sets x 15 reps
63.75kgs x 15, 15, 15
WG Pullups - testing max for 3 sets x 15 reps
78.75kgs x 15, 15, 15
Standing Calf Raise - target is 100 reps in 3 sets
125kgs x 34, 33, 33
Body weight @ 170.8lbs / 77.474kgs
5:35am - 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"
Flat Bench - testing max for 3 sets x 15 reps
63.75kgs x 15, 15, 15
WG Pullups - testing max for 3 sets x 15 reps
78.75kgs x 15, 15, 15
Standing Calf Raise - target is 100 reps in 3 sets
125kgs x 34, 33, 33
mickc1965
Well-Known Member
Thursday 25 May 2017
Todays Weight - 170.8bs / 77.474kgs - up 0.7lbs / 0.318kg
Did not take the daily average due to last Saturdays ~8,000 Kcal binge so logged todays weight (range across the week was 169.8 - 173.6 and the average would have been 171.66 lbs)
Average daily calorie intake based on last weeks body weight (170.1 lbs)
Nett (after cardio) 2,887 (x16.97)
Gross (before cardio) 3,107 ( x18.27)
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 30,689 steps over
Average daily macros (c/p/f are from food only)
carbs @ 31.73% (246g)
protein @ 33.39% (259g)
fats @ 28.87% (100g)
alcohol @ 6.01%
Todays Weight - 170.8bs / 77.474kgs - up 0.7lbs / 0.318kg
Did not take the daily average due to last Saturdays ~8,000 Kcal binge so logged todays weight (range across the week was 169.8 - 173.6 and the average would have been 171.66 lbs)
Average daily calorie intake based on last weeks body weight (170.1 lbs)
Nett (after cardio) 2,887 (x16.97)
Gross (before cardio) 3,107 ( x18.27)
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 30,689 steps over
Average daily macros (c/p/f are from food only)
carbs @ 31.73% (246g)
protein @ 33.39% (259g)
fats @ 28.87% (100g)
alcohol @ 6.01%
mickc1965
Well-Known Member
Thursday 25 May 2017
6:20pm
Incline Bench - testing max for 3 sets x 15 reps
51.25kgs x 15, 15, 15
Pendlay Rows - testing max for 3 sets x 15 reps
80kgs x 15, 15, 15
BB Upright Rows - testing max for 5 sets x 15 reps
21.25kgs x 15, 15, 15, 15, 15
BB Face Pulls - testing max for 5 sets x 15 reps
21.25kgs x 15, 15, 15, 15, 15
6:20pm
Incline Bench - testing max for 3 sets x 15 reps
51.25kgs x 15, 15, 15
Pendlay Rows - testing max for 3 sets x 15 reps
80kgs x 15, 15, 15
BB Upright Rows - testing max for 5 sets x 15 reps
21.25kgs x 15, 15, 15, 15, 15
BB Face Pulls - testing max for 5 sets x 15 reps
21.25kgs x 15, 15, 15, 15, 15
Last edited:
mickc1965
Well-Known Member
Friday 26 May 2017
5:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 54, average heart rate was 333360 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 170.4lbs / 77.292kgs
Close Grip Bench - testing max for 5 sets x 15 reps
45kgs x 15, 15, 15, 15, 15
EZ Curls - testing max for 5 sets x 15 reps
17kgs x 15, 15, 15, 15, 15
Shrugs - target is 100 reps in 3 sets
105kgs x 34, 33, 33
5:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 54, average heart rate was 333360 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 170.4lbs / 77.292kgs
Close Grip Bench - testing max for 5 sets x 15 reps
45kgs x 15, 15, 15, 15, 15
EZ Curls - testing max for 5 sets x 15 reps
17kgs x 15, 15, 15, 15, 15
Shrugs - target is 100 reps in 3 sets
105kgs x 34, 33, 33
mickc1965
Well-Known Member
Saturday 27 May 2017
6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 53, average heart rate was 61 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 168.8lbs / 76.566kgs
Flat Bench @ ~66% volume of next target of 3 sets x 15 reps
65kgs x 10, 10, 10
WG Pullups @ ~66% volume of next target of 3 sets x 15 reps
80kgs x 10, 10, 10
Standing Calf Raise @ ~75% volume of next target of 100 reps in 3 sets
127.5kgs x 25, 25, 25
6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 53, average heart rate was 61 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 168.8lbs / 76.566kgs
Flat Bench @ ~66% volume of next target of 3 sets x 15 reps
65kgs x 10, 10, 10
WG Pullups @ ~66% volume of next target of 3 sets x 15 reps
80kgs x 10, 10, 10
Standing Calf Raise @ ~75% volume of next target of 100 reps in 3 sets
127.5kgs x 25, 25, 25
Last edited:
mickc1965
Well-Known Member
Saturday 27 May 2017
3:45pm
Incline Bench @ ~66% volume of next target of 3 sets x 15 reps
52.5kgs x 10, 10, 10
Pendlay Rows @ ~66% volume of next target of 3 sets x 15 reps
82.5kgs x 10, 10, 10
BB Face Pulls @ ~66% volume of next target of 5 sets x 15 reps
22.5kgs x 10, 10, 10, 10, 10
BB Upright Rows @ ~66% volume of next target of 5 sets x 15 reps
22.5kgs x 10, 10, 10, 10, 10
3:45pm
Incline Bench @ ~66% volume of next target of 3 sets x 15 reps
52.5kgs x 10, 10, 10
Pendlay Rows @ ~66% volume of next target of 3 sets x 15 reps
82.5kgs x 10, 10, 10
BB Face Pulls @ ~66% volume of next target of 5 sets x 15 reps
22.5kgs x 10, 10, 10, 10, 10
BB Upright Rows @ ~66% volume of next target of 5 sets x 15 reps
22.5kgs x 10, 10, 10, 10, 10
mickc1965
Well-Known Member
Sunday 28 May 2017
5:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 58, average heart rate was 54 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 168.2lbs / 76.294kgs
Close Grip Bench @ ~66% volume of next target of 5 sets x 15 reps
46.25kgs x 10, 10, 10, 10, 10
EZ Curls @ ~66% volume of next target of 5 sets x 15 reps
18kgs x 10, 10, 10, 10, 10
Shrugs @ ~75% volume of next target of 100 reps in 3 sets
107.5kgs x 25, 25, 25
5:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 58, average heart rate was 54 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 168.2lbs / 76.294kgs
Close Grip Bench @ ~66% volume of next target of 5 sets x 15 reps
46.25kgs x 10, 10, 10, 10, 10
EZ Curls @ ~66% volume of next target of 5 sets x 15 reps
18kgs x 10, 10, 10, 10, 10
Shrugs @ ~75% volume of next target of 100 reps in 3 sets
107.5kgs x 25, 25, 25
Last edited:
mickc1965
Well-Known Member
Sunday 28 May 2017
1:40pm
Rear Squats @ ~66% volume of next target of 3 sets x 15 reps
82.5kgs x 10, 10, 10
Front Squat @ ~66% volume of next target of 3 sets x 15 reps
55kgs x 10, 10, 10
SLDL @ ~66% volume of next target of 5 sets x 15 reps
51.25kgs x 10, 10, 10, 10, 10
1:40pm
Rear Squats @ ~66% volume of next target of 3 sets x 15 reps
82.5kgs x 10, 10, 10
Front Squat @ ~66% volume of next target of 3 sets x 15 reps
55kgs x 10, 10, 10
SLDL @ ~66% volume of next target of 5 sets x 15 reps
51.25kgs x 10, 10, 10, 10, 10
Last edited: