mickc1965 training log

Thursday 29 June 2017

Average Weight - 170.7lbs / 77.428kgs - up 1.2lbs / 0.544kg

Average Weight is calculated over the last 7 days (todays weight is 170.8 and range across the week was 170.0 - 172.0)

Average daily calorie intake based on last weeks body weight (169.5 lbs)

Nett (after cardio) 2881 (x17.00)
Gross (before cardio) - 3061 (x1.06)

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 25,192 steps over

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

carbs @ 32.33% (247.33g)
protein @ 34.31% (262.52g)
fats @ 31.52% (107.19g)
alcohol @ 1.84%
 
Thursday 29 June 2017

6:15pm

Rear Squats - testing max for 3 sets x 15 reps

87.5kgs x 15, 15, 15

SLDL - testing max for 3 sets x 15 reps

56.25kgs x 15, 15, 15

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

52.5kgs x 15, 15, 15

EZ Curls - testing max for 3 sets x 15 reps

21kgs x 15, 15, 15
 
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Friday 30 June 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 62, average heart rate was 56 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 170.0lbs / 77.111kgs

Front Squat - testing max for 3 sets x 15 reps

60kgs x 15, 15, 15

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

137.5kgs x 34, 33, 33

SLDL - testing max for 3 sets x 15 reps

56.25kgs x 15, 15, 15
 
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Friday 30 June 2017

MyFitnessPal - 5,047 kcals plus 1897 from alcohol (macros below from food only)

Carbs - 417
Protein - 298
Fat - 243

Fitbit - 12,365steps
 
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Saturday 01 July 2017

Body weight @ 170.0lbs / 77.111kgs

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

71.25kgs x 10, 10, 10

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

85kgs x 10, 10, 10

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

125kgs x 25, 25, 25
 
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Saturday 01 July 2017

8:30pm

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

88.75kgs x 10, 10, 10

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

60kgs x 10, 10, 10

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

28.75kgs x 10, 10, 10

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

28.75kgs x 10, 10, 10
 
Saturday 01 July 2017

MyFitnessPal - 1,826 kcals

Carbs - 125
Protein - 204
Fat - 55

Fitbit - 7,833 steps
 
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Sunday 02 July 2017

9:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 64, average heart rate was 58 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 171.6lbs / 77.836kgs

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

88.75kgs x 10, 10, 10

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

57.5kgs x 10, 10, 10

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

53.75kgs x 10, 10, 10

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

22.5kgs x 10, 10, 10
 
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Sunday 02 July 2017

6:30pm

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

61.25kgs x 10, 10, 10

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

57.5kgs x 10, 10, 10

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

140kgs x 25, 25, 25
 
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Monday 03 July 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 55, average heart rate was 55 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"

Assuming the above poor reading is related to a bad nights sleep after gardening and I struggled to sleep due to a bout of hayfever!!

Body weight @ 172.4lbs / 78.199kgs

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

71.25kgs x 12, 12, 12

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

85kgs x 12, 12, 12

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

125kgs x 30, 30, 30
 
Monday 03 July 2017

6:15pm

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

88.75kgs x 12, 12, 12

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

60kgs x 12, 12, 12

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

28.75kgs x 12, 12, 12

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

28.75kgs x 12, 12, 12
 
Tuesday 04 July 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 57, average heart rate was 53 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"

Body weight @ 170.8lbs / 77.474kgs

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

88.75kgs x 12, 12, 12

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

57.5kgs x 12, 12, 12

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

53.75kgs x 12, 12, 12

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

22kgs x 12, 12, 12
 
Tuesday 04 July 2017

12:40pm

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

61.25kgs x 12, 12, 12

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

140kgs x 30, 30, 30

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

57.5kgs x 12, 12, 12
 
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Wednesday 05 July 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 51 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.6lbs / 76.929kgs

Flat Bench - testing max for 3 sets x 15 reps

71.25kgs x 15, 15, 12

WG Pullups - testing max for 3 sets x 15 reps

85kgs x 15, 15, 13

Shrugs - testing max for 100 reps in 3 sets

125kgs x 34, 33, 33
 
Wednesday 05 July 2017

6:15pm

Pendlay Rows - testing max for 3 sets x 15 reps

88.75kgs x 15, 15, 15

Incline Bench - testing max for 3 sets x 15 reps

60kgs x 15, 15, 15

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

28.75kgs x 15, 15, 15

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

28.75kgs x 15, 15, 15
 
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