mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Saturday 10 June 2017
4:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 66, 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
Standing Calf Raise @ ~75% volume of next target of 100 reps in 3 sets
132.5kgs x 25, 25, 25
Flat Bench @ ~66% volume of next target of 3 sets x 15 reps
67.5kgs x 10, 10, 10
WG Pullups @ ~66% volume of next target of 3 sets x 15 reps
82.5kgs x 10, 10, 10
4:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 66, 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
Standing Calf Raise @ ~75% volume of next target of 100 reps in 3 sets
132.5kgs x 25, 25, 25
Flat Bench @ ~66% volume of next target of 3 sets x 15 reps
67.5kgs x 10, 10, 10
WG Pullups @ ~66% volume of next target of 3 sets x 15 reps
82.5kgs x 10, 10, 10
Last edited:
mickc1965
Well-Known Member
Saturday 10 June 2017
11:15am
Incline Bench @ ~66% volume of next target of 3 sets x 15 reps
56.25kgs x 10, 10, 10
Pendlay Rows @ ~66% volume of next target of 3 sets x 15 reps
85kgs x 10, 10, 10
BB Upright Rows @ ~66% volume of next target of 3 sets x 15 reps
25kgs x 10, 10, 10
BB Face Pulls @ ~66% volume of next target of sets x 15 reps
25kgs x 10, 10, 10
11:15am
Incline Bench @ ~66% volume of next target of 3 sets x 15 reps
56.25kgs x 10, 10, 10
Pendlay Rows @ ~66% volume of next target of 3 sets x 15 reps
85kgs x 10, 10, 10
BB Upright Rows @ ~66% volume of next target of 3 sets x 15 reps
25kgs x 10, 10, 10
BB Face Pulls @ ~66% volume of next target of sets x 15 reps
25kgs x 10, 10, 10
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mickc1965
Well-Known Member
Sunday 11 June 2017
4:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 66, average heart rate was 53 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 168.4lbs / 76.385kgs
Close Grip Bench @ ~66% volume of next target of 5 sets x 15 reps
50kgs 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
115kgs x 25, 25, 25
4:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 66, average heart rate was 53 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 168.4lbs / 76.385kgs
Close Grip Bench @ ~66% volume of next target of 5 sets x 15 reps
50kgs 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
115kgs x 25, 25, 25
Last edited:
mickc1965
Well-Known Member
Sunday 11 June 2017
Rear Squats @ ~66% volume of next target of 3 sets x 15 reps
85kgs x 10, 10, 10
SLDL @ ~66% volume of next target of 5 sets x 15 reps
53.75kgs x 10, 10, 10, 10, 10
Front Squat @ ~66% volume of next target of 3 sets x 15 reps
57.5kgs x 10, 10, 10
Rear Squats @ ~66% volume of next target of 3 sets x 15 reps
85kgs x 10, 10, 10
SLDL @ ~66% volume of next target of 5 sets x 15 reps
53.75kgs x 10, 10, 10, 10, 10
Front Squat @ ~66% volume of next target of 3 sets x 15 reps
57.5kgs x 10, 10, 10
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mickc1965
Well-Known Member
Monday 12 June 2017
5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 66, average heart rate was 78 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 171.2lbs / 77.655kgs
Standing Calf Raise @ ~90% volume of next target of 100 reps in 3 sets
132.5kgs x 30, 30, 30
Flat Bench @ ~80% volume of next target of 3 sets x 15 reps
67.5kgs x 12, 12, 12
WG Pullups @ ~80% volume of next target of 3 sets x 15 reps
82.5kgs x 12, 12, 12
5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 66, average heart rate was 78 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 171.2lbs / 77.655kgs
Standing Calf Raise @ ~90% volume of next target of 100 reps in 3 sets
132.5kgs x 30, 30, 30
Flat Bench @ ~80% volume of next target of 3 sets x 15 reps
67.5kgs x 12, 12, 12
WG Pullups @ ~80% volume of next target of 3 sets x 15 reps
82.5kgs x 12, 12, 12
Last edited:
mickc1965
Well-Known Member
Monday 12 June 2017
6:15pm
Incline Bench @ ~80% volume of next target of 3 sets x 15 reps
56.25kgs x 12, 12, 12
Pendlay Rows @ ~80% volume of next target of 3 sets x 15 reps
85kgs x 12, 12, 12
BB Upright Rows @ ~80% volume of next target of 3 sets x 15 reps
25kgs x 12, 12, 12
BB Face Pulls @ ~80% volume of next target of 3 sets x 15 reps
25kgs x 12, 12, 12
6:15pm
Incline Bench @ ~80% volume of next target of 3 sets x 15 reps
56.25kgs x 12, 12, 12
Pendlay Rows @ ~80% volume of next target of 3 sets x 15 reps
85kgs x 12, 12, 12
BB Upright Rows @ ~80% volume of next target of 3 sets x 15 reps
25kgs x 12, 12, 12
BB Face Pulls @ ~80% volume of next target of 3 sets x 15 reps
25kgs x 12, 12, 12
Last edited:
mickc1965
Well-Known Member
Tuesday 13 June 2017 (happy birthday to me, happy birthday to me.....)
5:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64, average heart rate was 54 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 172.6lbs / 78.290kgs
Close Grip Bench @ ~80% volume of next target of 5 sets x 15 reps
50kgs 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
115kgs x 30, 30, 30
Note - a slight niggle in my back so ,may not do squat session later, will see how it feels!!
5:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64, average heart rate was 54 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"
Body weight @ 172.6lbs / 78.290kgs
Close Grip Bench @ ~80% volume of next target of 5 sets x 15 reps
50kgs 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
115kgs x 30, 30, 30
Note - a slight niggle in my back so ,may not do squat session later, will see how it feels!!
mickc1965
Well-Known Member
Tuesday 13 June 2017
6:00pm
Rear Squats @ ~80% volume of next target of 3 sets x 15 reps
85kgs x 12, 12, 12
SLDL @ ~80% volume of next target of 5 sets x 15 reps
53.75kgs x 12, 12, 12, 12, 12
Front Squat @ ~80% volume of next target of 3 sets x 15 reps
57.5kgs x 12, 12, 12
6:00pm
Rear Squats @ ~80% volume of next target of 3 sets x 15 reps
85kgs x 12, 12, 12
SLDL @ ~80% volume of next target of 5 sets x 15 reps
53.75kgs x 12, 12, 12, 12, 12
Front Squat @ ~80% volume of next target of 3 sets x 15 reps
57.5kgs x 12, 12, 12
Last edited:
mickc1965
Well-Known Member
Wednesday 14 June 2017
5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 58, average heart rate was 62 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"
Body weight @ 171.0lbs / 77.564kgs
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
5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 58, average heart rate was 62 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"
Body weight @ 171.0lbs / 77.564kgs
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
Thursday 15 June 2017
5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 61, 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
Standing Calf Raise - testing max for 100 reps in 3 sets
132.5kgs x 34, 33, 33
Flat Bench - testing max for 3 sets x 15 reps
67.5kgs x 15, 15, 15
WG Pullups - testing max for 3 sets x 15 reps
82.5kgs x 15, 15, 14
5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 61, 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
Standing Calf Raise - testing max for 100 reps in 3 sets
132.5kgs x 34, 33, 33
Flat Bench - testing max for 3 sets x 15 reps
67.5kgs x 15, 15, 15
WG Pullups - testing max for 3 sets x 15 reps
82.5kgs x 15, 15, 14
mickc1965
Well-Known Member
Thursday 15 June 2017
Average Weight - 169.7lbs / 76.975kgs - up 0.3lbs / 0.136kg
Average Weight is calculated over the last 7 days (todays weight is 169.6 and range across the week was 67.6 - 172.6)
Average daily calorie intake based on last weeks body weight (169.4 lbs)
Nett (after cardio) 2,869 (x16.94)
Gross (before cardio) - 3,214 (x18.97)
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 48,402 steps over
Average daily macros (c/p/f are from food only)
carbs @ 31.26% (251.14g)
protein @ 27.11% (217.78g)
fats @ 31.32% (111.82g)
alcohol @ 10.32%
Average Weight - 169.7lbs / 76.975kgs - up 0.3lbs / 0.136kg
Average Weight is calculated over the last 7 days (todays weight is 169.6 and range across the week was 67.6 - 172.6)
Average daily calorie intake based on last weeks body weight (169.4 lbs)
Nett (after cardio) 2,869 (x16.94)
Gross (before cardio) - 3,214 (x18.97)
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 48,402 steps over
Average daily macros (c/p/f are from food only)
carbs @ 31.26% (251.14g)
protein @ 27.11% (217.78g)
fats @ 31.32% (111.82g)
alcohol @ 10.32%
Last edited:
mickc1965
Well-Known Member
Thursday 15 June 2017
6:00pm
Incline Bench - testing max for 3 sets x 15 reps
56.25kgs x 15, 15, 15
Pendlay Rows - testing max for 3 sets x 15 reps
85kgs x 15, 15, 15
BB Upright Rows - testing max for 3 sets x 15 reps
25kgs x 15, 15, 15
BB Face Pulls - testing max for 3 sets x 15 reps
25kgs x 15, 15, 15
6:00pm
Incline Bench - testing max for 3 sets x 15 reps
56.25kgs x 15, 15, 15
Pendlay Rows - testing max for 3 sets x 15 reps
85kgs x 15, 15, 15
BB Upright Rows - testing max for 3 sets x 15 reps
25kgs x 15, 15, 15
BB Face Pulls - testing max for 3 sets x 15 reps
25kgs x 15, 15, 15