mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Monday 29 May 2017
5:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 47, average heart rate was 74 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"
Body weight @ 168.8lbs / 76.566kgs
Standing Calf Raise @ ~90% volume of next target of 100 reps in 3 sets
127.5kgs x 30, 30, 30
Flat Bench @ ~80% volume of next target of 3 sets x 15 reps
65kgs x 12, 12, 12
WG Pullups @ ~80% volume of next target of 3 sets x 15 reps
80kgs x 12, 12, 12
5:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 47, average heart rate was 74 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"
Body weight @ 168.8lbs / 76.566kgs
Standing Calf Raise @ ~90% volume of next target of 100 reps in 3 sets
127.5kgs x 30, 30, 30
Flat Bench @ ~80% volume of next target of 3 sets x 15 reps
65kgs x 12, 12, 12
WG Pullups @ ~80% volume of next target of 3 sets x 15 reps
80kgs x 12, 12, 12
Last edited:
mickc1965
Well-Known Member
Monday 29 May 2017
6:20pm
Incline Bench @ ~80% volume of next target of 3 sets x 15 reps
52.5kgs x 12, 12, 12
Pendlay Rows @ ~80% volume of next target of 3 sets x 15 reps
82.5kgs x 12, 12, 12
BB Face Pulls @ ~80% volume of next target of 5 sets x 15 reps
22.5kgs x 12, 12, 12, 12, 12
BB Upright Rows @ ~80% volume of next target of 5 sets x 15 reps
22.5kgs x 12, 12, 12, 12, 12
6:20pm
Incline Bench @ ~80% volume of next target of 3 sets x 15 reps
52.5kgs x 12, 12, 12
Pendlay Rows @ ~80% volume of next target of 3 sets x 15 reps
82.5kgs x 12, 12, 12
BB Face Pulls @ ~80% volume of next target of 5 sets x 15 reps
22.5kgs x 12, 12, 12, 12, 12
BB Upright Rows @ ~80% volume of next target of 5 sets x 15 reps
22.5kgs x 12, 12, 12, 12, 12
Last edited:
mickc1965
Well-Known Member
Tuesday 30 May 2017
5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 57, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 171.8lbs / 77.927kgs
Close Grip Bench @ ~80% volume of next target of 5 sets x 15 reps
47.5kgs x 12, 12, 12, 12, 12
EZ Curls @ ~80% volume of next target of 5 sets x 15 reps
18kgs x 12, 12, 12, 12, 12
Shrugs @ ~90% volume of next target of 100 reps in 3 sets
107.5kgs x 30, 30, 30
5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 57, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 171.8lbs / 77.927kgs
Close Grip Bench @ ~80% volume of next target of 5 sets x 15 reps
47.5kgs x 12, 12, 12, 12, 12
EZ Curls @ ~80% volume of next target of 5 sets x 15 reps
18kgs x 12, 12, 12, 12, 12
Shrugs @ ~90% volume of next target of 100 reps in 3 sets
107.5kgs x 30, 30, 30
mickc1965
Well-Known Member
Tuesday 30 May 2017
6:10pm
Rear Squats @ ~80% volume of next target of 3 sets x 15 reps
82.5kgs x 12, 12, 12
SLDL @ ~80% volume of next target of 5 sets x 15 reps
52.5kgs x 12, 12, 12, 12, 12
Front Squat @ ~80% volume of next target of 3 sets x 15 reps
55kgs x 12, 12, 12
6:10pm
Rear Squats @ ~80% volume of next target of 3 sets x 15 reps
82.5kgs x 12, 12, 12
SLDL @ ~80% volume of next target of 5 sets x 15 reps
52.5kgs x 12, 12, 12, 12, 12
Front Squat @ ~80% volume of next target of 3 sets x 15 reps
55kgs x 12, 12, 12
Last edited:
mickc1965
Well-Known Member
Wednesday 31 May 2017
5:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 50, average heart rate was 57 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"
Body Weight @ 170.8lbs / 77.474kgs
Abs
Hanging Leg Raises - 3 x 10 reps
Alternating Knee Crunches - 3 x 20 reps
Hanging Knee Raises - 3 x 10 reps
Crunches - 3 x 20 reps
Rest day so no weight training today
5:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 50, average heart rate was 57 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"
Body Weight @ 170.8lbs / 77.474kgs
Abs
Hanging Leg Raises - 3 x 10 reps
Alternating Knee Crunches - 3 x 20 reps
Hanging Knee Raises - 3 x 10 reps
Crunches - 3 x 20 reps
Rest day so no weight training today
Last edited:
mickc1965
Well-Known Member
What I am currently doing is establishing my 3 set 15, 12, 10 and 8 rep maxes (5 sets for arms and side/rear delts and hamstrings), once established I will deload for a week and then train as follows:
Week 1, Days 1 and 2 - 3 x 10 reps @ load of upcoming 15rm attempt (66% volume)
Week 1, Days 3 and 4 - 3 x 12 reps @ load of upcoming 15rm attempt (80% volume)
Week 1, Days 5 and 6 - 3 x 15 reps @ new 15rm attempt
Week 2, Days 1 and 2 - 3 x 8 reps @ load of upcoming 12rm attempt (66% volume)
Week 2, Days 3 and 4 - 3 x 10 reps @ load of upcoming 12rm attempt (83% volume)
Week 2, Days 5 and 6 - 3 x 12 reps @ new 12rm attempt
Week 3, Days 1 and 2 - 3 x 6 reps @ load of upcoming 10rm attempt (60% volume)
Week 3, Days 3 and 4 - 3 x 8 reps @ load of upcoming 10rm attempt (80% volume)
Week 3, Days 5 and 6 - 3 x 10 reps @ new 10rm attempt
Week 4, Days 1 and 2 - 3 x 5 reps @ load of upcoming 8rm attempt (62.5% volume)
Week 4, Days 3 and 4 - 3 x 6 reps @ load of upcoming 8rm attempt (75% volume)
Week 4, Days 5 and 6 - 3 x 8 reps @ new 8rm attempt
Deload then increase load only when target reps achieved on all sets
mickc1965
Well-Known Member
Thursday 01 June 2017
5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 64, 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"
Body weight @ 169.8lbs / 77.020kgs
Standing Calf Raise - testing max for 100 reps in 3 sets
127.5kgs x 34, 33, 33
Flat Bench - testing max for 3 sets x 15 reps
65kgs x 15, 15, 15
WG Pullups - testing max for 3 sets x 15 reps
80kgs x 15, 15, 15
5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 64, 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"
Body weight @ 169.8lbs / 77.020kgs
Standing Calf Raise - testing max for 100 reps in 3 sets
127.5kgs x 34, 33, 33
Flat Bench - testing max for 3 sets x 15 reps
65kgs x 15, 15, 15
WG Pullups - testing max for 3 sets x 15 reps
80kgs x 15, 15, 15
mickc1965
Well-Known Member
Thursday 01 June 2017
Average Weight - 169.8lbs / 77.020kgs - down 1.0lbs / 0.454kg
Average Weight is calculated over the last 7 days (todays weight is 169.8 and range across the week was 168.2 - 171.8)
Average daily calorie intake based on last weeks body weight (170.8 lbs)
Nett (after cardio) 2,731 (x15.99)
Gross (before cardio) 3,023 ( x17.72)
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 41,265 steps over
Average daily macros (c/p/f are from food only)
carbs @ 29.00% (217g)
protein @ 35.60% (267g)
fats @ 25.84% (86g)
alcohol @ 9.55%
Average Weight - 169.8lbs / 77.020kgs - down 1.0lbs / 0.454kg
Average Weight is calculated over the last 7 days (todays weight is 169.8 and range across the week was 168.2 - 171.8)
Average daily calorie intake based on last weeks body weight (170.8 lbs)
Nett (after cardio) 2,731 (x15.99)
Gross (before cardio) 3,023 ( x17.72)
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 41,265 steps over
Average daily macros (c/p/f are from food only)
carbs @ 29.00% (217g)
protein @ 35.60% (267g)
fats @ 25.84% (86g)
alcohol @ 9.55%
mickc1965
Well-Known Member
Thursday 01 June 2017
6:20pm
Incline Bench - testing max for 3 sets x 15 reps
52.5kgs x 15, 15, 15
Pendlay Rows - testing max for 3 sets x 15 reps
82.5kgs x 15, 15, 15
BB Face Pulls - testing max for 5 sets x 15 reps
22.5kgs x 15, 15, 15, 15, 15
BB Upright Rows - testing max for 5 sets x 15 reps
22.5kgs x 15, 15, 15, 15, 15
6:20pm
Incline Bench - testing max for 3 sets x 15 reps
52.5kgs x 15, 15, 15
Pendlay Rows - testing max for 3 sets x 15 reps
82.5kgs x 15, 15, 15
BB Face Pulls - testing max for 5 sets x 15 reps
22.5kgs x 15, 15, 15, 15, 15
BB Upright Rows - testing max for 5 sets x 15 reps
22.5kgs x 15, 15, 15, 15, 15
Last edited:
mickc1965
Well-Known Member
Friday 02 June 2017
5:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 54, average heart rate was 58 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 169.0lbs / 76.657kgs
Close Grip Bench - testing max for 5 sets x 15 reps
47.5kgs x 15, 15, 15, 15, 15
EZ Curls - testing max for 5 sets x 15 reps
18kgs x 15, 15, 15, 15, 15
Shrugs - testing max for 100 reps in 3 sets
107.5kgs x 34, 33, 33
5:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 54, average heart rate was 58 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 169.0lbs / 76.657kgs
Close Grip Bench - testing max for 5 sets x 15 reps
47.5kgs x 15, 15, 15, 15, 15
EZ Curls - testing max for 5 sets x 15 reps
18kgs x 15, 15, 15, 15, 15
Shrugs - testing max for 100 reps in 3 sets
107.5kgs x 34, 33, 33