mickc1965 training log

Friday 16 June 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 62, average heart rate was 58 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 168.0lbs / 76.202kgs

Close Grip Bench - testing max for 3 sets x 15 reps

50kgs x 15, 15, 15

EZ Curls - testing max for 3 sets x 15 reps

19kgs x 15, 15, 15

Rear Squats - testing max for 3 sets x 15 reps

85kgs x 15, 15, 15

SLDL - testing max for 3 sets x 15 reps

53.75kgs x 15, 15, 15
 
Last edited:
Friday 16 June 2017

5:15pm

Front Squat - testing max for 3 sets x 15 reps

57.5kgs x 15, 15, 15

SLDL - testing max for 3 sets x 15 reps

53.75kgs x 15, 15, 15

Shrugs - testing max for 100 reps in 3 sets

115kgs x 34, 33, 33
 
Last edited:
Friday 16 June 2017

MyFitnessPal - 2,011 kcals

Carbs - 157
Protein - 203
Fat - 63

Fitbit - 14,616 steps
 
Last edited:
Saturday 17 June 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 167.6lbs / 76.022kgs

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

68.75kgs x 10, 10, 10

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

82.5kgs x 10, 10, 10

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

117.5kgs x 25, 25, 25
 
Last edited:
Saturday 17 June 2017

2:00pm

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

57.5kgs x 10, 10, 10

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

86.25kgs x 10, 10, 10

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

51.25kgs x 10, 10, 10

EZ Curls @ ~66% volume of next target of 3 sets x 15 reps

21kgs x 10, 10, 10
 
Last edited:
Saturday 17 June 2017

MyFitnessPal - 3,168 kcals plus 1,913 from alcohol (macros below from food only)

Carbs - 179
Protein - 258
Fat - 156

Fitbit - 12,822 steps
 
Last edited:
Sunday 18 June 2017

Body weight @ 168.6lbs / 76.476kgs

4:00pm

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

86.25kgs x 10, 10, 10

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

55kgs x 10, 10, 10

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

26.25kgs x 10, 10, 10

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

26.25kgs x 10, 10, 10
 
Last edited:
Sunday 18 June 2017

6:15pm

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

58.75kgs x 10, 10, 10

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

55kgs x 10, 10, 10

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

135kgs x 25, 25, 25
 
Last edited:
Sunday 18 June 2017

MyFitnessPal - 3,135 kcals

Carbs - 274
Protein - 250
Fat - 114

Fitbit - 5,044 steps
 
Last edited:
Monday 19 June 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 67, average heart rate was 59 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 170.2lbs / 77.201kgs

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

68.75kgs x 12, 12, 12

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

82.5kgs x 12, 12, 12

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

117.5kgs x 30, 30, 30
 
Monday 19 June 2017

6:15pm

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

57.5kgs x 12, 12, 12

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

86.25kgs x 12, 12, 12

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

51.25kgs x 12, 12, 12

EZ Curls @ ~80% volume of next target of 3 sets x 15 reps

21kgs x 12, 12, 12
 
Last edited:
Tuesday 20 June 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 62, average heart rate was 61 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 171.8lbs / 77.927kgs

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

86.25kgs x 12, 12, 12

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

53.75kgs x 12, 12, 12

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

26.25kgs x 12, 12, 12

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

26.25kgs x 12, 12, 12
 
Tuesday 20 June 2017

6:15pm

Front Squat @ ~80% volume of next target of 3 sets x 15 reps

58.75kgs x 12, 12, 12

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

53.75kgs x 12, 12, 12

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

135kgs x 30, 30, 30
 
Last edited:
Wednesday 21 June 2017

5:05am - 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 @ 170.2lbs / 77.201kgs

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:
Wednesday 21 June 2017

MyFitnessPal - 2,698 kcals

Carbs - 207
Protein - 273
Fat - 86

Fitbit - 9,115 steps
 
Last edited:
Thursday 22 June 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 62, average heart rate was 54 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.8lbs / 77.020kgs

Flat Bench - testing max for 3 sets x 15 reps

68.75kgs x 15, 15, 15

WG Pullups - testing max for 3 sets x 15 reps

82.5kgs x 15, 15, 15

Shrugs - testing max for 100 reps in 3 sets

117.5kgs x 34, 33, 33
 
Thursday 22 June 2017

Average Weight - 169.5lbs / 76.884kgs - down 0.2lbs / 0.091kgs

Average Weight is calculated over the last 7 days (todays weight is 169.8 and range across the week was 167.6 - 171.8)

Average daily calorie intake based on last weeks body weight (169.7 lbs)

Nett (after cardio) 2799 (x16.49)
Gross (before cardio) - 3103 (x18.29)

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 42,497 steps over

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

carbs @ 28.48% (220.88g)
protein @ 33.28% (258.12g)
fats @ 29.42% (101.41g)
alcohol @ 8.82%
 
Thursday 22 June 2017

6:15pm

Incline Bench - testing max for 3 sets x 15 reps

57.5kgs x 15, 15, 15

Pendlay Rows - testing max for 3 sets x 15 reps

86.25kgs x 15, 15, 15

Close Grip Bench - testing max for 3 sets x 15 reps

51.25kgs x 15, 15, 15

EZ Curls - testing max for 3 sets x 15 reps

21kgs x 15, 15, 12
 
Last edited:
You must log in or register to reply here.
Back
Top