mickc1965 training log

Discussion in 'Training Logs' started by mickc1965, Mar 26, 2014.

  1. mickc1965

    mickc1965 Well-Known Member

    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: Jun 16, 2017
  2. mickc1965

    mickc1965 Well-Known Member

    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: Jun 19, 2017
  3. mickc1965

    mickc1965 Well-Known Member

    Friday 16 June 2017

    MyFitnessPal - 2,011 kcals

    Carbs - 157
    Protein - 203
    Fat - 63

    Fitbit - 14,616 steps
     
    Last edited: Jun 19, 2017
  4. mickc1965

    mickc1965 Well-Known Member

    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: Jun 19, 2017
  5. mickc1965

    mickc1965 Well-Known Member

    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: Jun 19, 2017
  6. mickc1965

    mickc1965 Well-Known Member

    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: Jun 19, 2017
  7. mickc1965

    mickc1965 Well-Known Member

    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: Jun 19, 2017
  8. mickc1965

    mickc1965 Well-Known Member

    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: Jun 19, 2017
  9. mickc1965

    mickc1965 Well-Known Member

    Sunday 18 June 2017

    MyFitnessPal - 3,135 kcals

    Carbs - 274
    Protein - 250
    Fat - 114

    Fitbit - 5,044 steps
     
    Last edited: Jun 19, 2017
  10. mickc1965

    mickc1965 Well-Known Member

    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
     
  11. mickc1965

    mickc1965 Well-Known Member

    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: Jun 20, 2017
  12. mickc1965

    mickc1965 Well-Known Member

    Monday 19 June 2017

    MyFitnessPal - 3,160 kcals

    Carbs - 275
    Protein - 280
    Fat - 103

    Fitbit - 10,042 steps
     
  13. mickc1965

    mickc1965 Well-Known Member

    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
     
  14. mickc1965

    mickc1965 Well-Known Member

    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: Jun 21, 2017
  15. mickc1965

    mickc1965 Well-Known Member

    Tuesday 20 June 2017

    MyFitnessPal - 3,246 kcals

    Carbs - 269
    Protein - 284
    Fat - 114

    Fitbit - 12,111 steps
     
  16. mickc1965

    mickc1965 Well-Known Member

    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: Jun 30, 2017
  17. mickc1965

    mickc1965 Well-Known Member

    Wednesday 21 June 2017

    MyFitnessPal - 2,698 kcals

    Carbs - 207
    Protein - 273
    Fat - 86

    Fitbit - 9,115 steps
     
    Last edited: Jun 22, 2017
  18. mickc1965

    mickc1965 Well-Known Member

    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
     
  19. mickc1965

    mickc1965 Well-Known Member

    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%
     
  20. mickc1965

    mickc1965 Well-Known Member

    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: Jun 23, 2017

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