mickc1965 training log

Saturday 03 June 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 60, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.4lbs / 76.838kgs

Standing Calf Raise @ ~75% volume of next target of 100 reps in 3 sets

130kgs x 25, 25, 25

Flat Bench @ ~66% volume of next target of 3 sets x 15 reps

66.25kgs x 10, 10, 10

WG Pullups @ ~66% volume of next target of 3 sets x 15 reps

81.25kgs x 10, 10, 10
 
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Saturday 03 June 2017

7:15pm

Incline Bench @ ~66% volume of next target of 3 sets x 15 reps

55kgs x 10, 10, 10

Pendlay Rows @ ~66% volume of next target of 3 sets x 15 reps

83.75kgs x 10, 10, 10

BB Face Pulls @ ~66% volume of next target of 3 sets x 15 reps

23.75kgs x 10, 10, 10

BB Upright Rows @ ~66% volume of next target of 3 sets x 15 reps

23.75kgs x 10, 10, 10
 
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Saturday 03 June 2017

MyFitnessPal - 2,801 kcals

Carbs - 263
Protein - 234
Fat - 90

Fitbit - 5,089 steps
 
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Sunday 04 June 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 57, average heart rate was 53 - "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 @ ~66% volume of next target of 5 sets x 15 reps

48.75kgs x 10, 10, 10, 10, 10

EZ Curls @ ~66% volume of next target of 5 sets x 15 reps

19kgs x 10, 10, 10, 10, 10

Shrugs @ ~75% volume of next target of 100 reps in 3 sets

110kgs x 25, 25, 25
 
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Sunday 04 June 2017

6:15pm

Rear Squats @ ~66% volume of next target of 3 sets x 15 reps

83.75kgs x 10, 10, 10

SLDL @ ~66% volume of next target of 5 sets x 15 reps

52.5kgs x 10, 10, 10, 10, 10

Front Squat @ ~66% volume of next target of 3 sets x 15 reps

56.25kgs x 10, 10, 10
 
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Sunday 04 June 2017

MyFitnessPal - 3,238 kcals

Carbs - 314
Protein - 293
Fat - 89

Fitbit - 12,100 steps
 
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Monday 05 June 2017

5:25am - HRV Elite am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 66, average heart rate was 55 - "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"

Body weight @ 170.2lbs / 77.201kgs

Standing Calf Raise @ ~90% volume of next target of 100 reps in 3 sets

130kgs x 30, 30, 30

Flat Bench @ ~80% volume of next target of 3 sets x 15 reps

66.25kgs x 12, 12, 12

WG Pullups @ ~80% volume of next target of 3 sets x 15 reps

81.25kgs x 12, 12, 12
 
Monday 05 June 2017

6:20pm

Incline Bench @ ~80% volume of next target of 3 sets x 15 reps

55kgs x 12, 12, 12

Pendlay Rows @ ~80% volume of next target of 3 sets x 15 reps

83.75kgs x 12, 12, 12

BB Upright Rows @ ~80% volume of next target of 3 sets x 15 reps

23.75kgs x 12, 12, 12

BB Face Pulls @ ~80% volume of next target of 3 sets x 15 reps

23.75kgs x 12, 12, 12
 
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Monday 05 June 2017

MyFitnessPal - 2,914 kcals

Carbs - 274
Protein - 244
Fat - 93

Fitbit - 5,484 steps
 
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Tuesday 06 June 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.6lbs / 76.929kgs

Close Grip Bench @ ~80% volume of next target of 5 sets x 15 reps

48.75kgs x 12, 12, 12, 12, 12

EZ Curls @ ~80% volume of next target of 5 sets x 15 reps

19kgs x 12, 12, 12, 12, 12

Shrugs @ ~90% volume of next target of 100 reps in 3 sets

110kgs x 30, 30, 30
 
Tuesday 06 June 2017

6:15pm

Rear Squats @ ~80% volume of next target of 3 sets x 15 reps

83.75kgs 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

56.25kgs x 12, 12, 12
 
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Tuesday 06 June 2017

MyFitnessPal - 2,934 kcals

Carbs - 284
Protein - 246
Fat - 90

Fitbit - 5,013 steps
 
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Wednesday 07 June 2017

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.4lbs / 76.838kgs

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
 
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Wednesday 07 June 2017

MyFitnessPal - 2,940 kcals

Carbs - 284
Protein - 248
Fat - 90

Fitbit - 5,040 steps
 
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Thursday 08 June 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 56 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.0lbs / 76.657kgs

Standing Calf Raise - testing max for 100 reps in 3 sets

130kgs x 34, 33, 33

Flat Bench - testing max for 3 sets x 15 reps

66.25kgs x 15, 15, 15

WG Pullups - testing max for 3 sets x 15 reps

81.25kgs x 15, 15, 15

7:00am - off to cast my vote in the General Election!!!
 
Thursday 08 June 2017

Average Weight - 169.4lbs / 76.838kgs - down 0.4lbs / 0.181kg

Average Weight is calculated over the last 7 days (todays weight is 169.0 and range across the week was 169.0 - 170.2)

Average daily calorie intake based on last weeks body weight (169.8 lbs)

Nett (after cardio) 2886 (x17.00)
Gross (before cardio) - 2943 (x17.33)

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 7,947 steps over

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

carbs @ 37.59% (276.49g)
protein @ 34.63% (254.75g)
fats @ 27.78% (90.83g)
alcohol @ 0%

Note - As it is my birthday coming up (13 June) there will be at least two occasions where there is likely to be excess in both food and alcohol so will up step count to try and negate the alcohol intake and will set a daily average caloric intake (food only) of 2880 (todays body weight x17) but will reduce calorie intake by reducing carb intake (100-125 g per day) from today to try and negate the likely over consumption of food on Saturday when we have all the family round and on Tuesday from dining out with wife and kids and hopefully over the whole week it will balance out.
 
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Thursday 08 June 2017

6:00pm

Incline Bench - testing max for 3 sets x 15 reps

55kgs x 15, 15, 15

Pendlay Rows - testing max for 3 sets x 15 reps

83.75kgs x 15, 15, 15

BB Upright Rows - testing max for 3 sets x 15 reps

23.75kgs x 15, 15, 15

BB Face Pulls - testing max for 3 sets x 15 reps

23.75kgs x 15, 15, 15
 
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Thursday 08 June 2017

MyFitnessPal - 2,326 kcals

Carbs - 161
Protein - 254
Fat - 74

Fitbit - 12,097 steps
 
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Friday 09 June 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 62, average heart rate was 53 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 167.6lbs / 76.022kgs

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

48.75kgs x 15, 15, 15, 15, 15

EZ Curls - testing max for 5 sets x 15 reps

19kgs x 15, 15, 15, 15, 13

Shrugs - testing max for 100 reps in 3 sets

110kgs x 34, 33, 33
 
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