mickc1965 training log

Thursday 06 July 2017

Average Weight - 170.7lbs / 77.428kgs - no change

Average Weight is calculated over the last 7 days (todays weight is 170.8 and range across the week was 169.6 - 172.4)

Average daily calorie intake based on last weeks body weight (170.7lbs)

Nett (after cardio) 2,812 (x16.47)
Gross (before cardio) 3,114 (x18.24)

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 42,247 steps over

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

carbs @ 28.76% (223.82g)
protein @ 33.39% (259.93g)
fats @ 29.12% (100.73g)
alcohol @ 8.73%
 
Thursday 06 July 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 53, average heart rate was 54 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"

Body weight @ 170.6lbs / 77.383kgs

Rear Squats - testing max for 3 sets x 15 reps

88.75kgs x 15, 15, 15

SLDL - testing max for 3 sets x 15 reps

57.5kgs x 15, 15, 15

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

53.75kgs x 15, 15, 15

EZ Curls - testing max for 3 sets x 15 reps

22.5kgs x 15, 15, 15
 
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Thursday 06 July 2017

6:00pm

Front Squat - testing max for 3 sets x 15 reps

61.25kgs x 15, 15, 15

SLDL - testing max for 3 sets x 15 reps

57.5kgs x 15, 15, 15

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

140kgs x 34, 33, 33
 
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Well that's the end of the 15s even though in all but 2 exercises (flat bench and wide grip pull ups) I achieved 3 sets of 15 reps as I have been doing the 15s for 6 weeks as was only supposed to be testing all of my rep maxes for the next HST cycle, I may have been able to add weight in some exercises and still achieved 3 x 15 reps but enough is enough it's time to move on to the 12s this week and maybe next week.
 
Thursday 06 July 2017

MyFitnessPal - 2,552 kcals plus 410 from alcohol (macros below from food only)

Carbs - 160
Protein - 213
Fat - 116

Fitbit - 7,538 steps
 
Friday 07 July 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) 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 @ 171.6lbs / 77.836kgs

Flat Bench @ ~66% volume of next target of 3 sets x 12 reps

75kgs x 8, 8, 8

WG Pullups @ ~66% volume of next target of 3 sets x 12 reps

88.75kgs x 8, 8, 8

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

130kgs x 25, 25, 25
 
Friday 07 July 2017

6:15pm

Pendlay Rows @ ~66% volume of next target of 3 sets x 12 reps

92.5kgs x 8, 8, 8

Incline Bench @ ~66% volume of next target of 3 sets x 12 reps

63.75kgs x 8, 8, 8

BB Face Pulls @ ~66% volume of next target of sets x 12 reps

30kgs x 8, 8, 8

BB Upright Rows @ ~66% volume of next target of 3 sets x 12 reps

30kgs x 8, 8, 8
 
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Friday 07 July 2017

MyFitnessPal - 2,807 kcals

Carbs - 216
Protein - 241
Fat - 108

Fitbit - 9,691 steps
 
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Saturday 08 July 2017

6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 55, average heart rate was 59 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.6lbs / 76.929kgs

Rear Squats @ ~66% volume of next target of 3 sets x 12 reps

92.5kgs x 8, 8, 8

SLDL @ ~66% volume of next target of 3 sets x 12 reps

61.25kgs x 8, 8, 8

Close Grip Bench @ ~66% volume of next target of 3 sets x 12 reps

57.5kgs x 8, 8, 8

EZ Curls @ ~66% volume of next target of 3 sets x 12 reps

23.75kgs x 8, 8, 8
 
Saturday 08 July 2017

6:15pm

Front Squat @ ~66% volume of next target of 3 sets x 12 reps

65kgs x 8, 8, 8

SLDL @ ~66% volume of next target of 3 sets x 12 reps

61.25kgs x 8, 8, 8

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

142.5kgs x 25, 25, 25
 
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Saturday 08 July 2017

MyFitnessPal - 2,814 kcals plus 139 from alcohol (macros below from food only)

Carbs - 210
Protein - 231
Fat - 116

Fitbit - 8,029 steps
 
Sunday 09 July 2017

7:15am - 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 @ 170.0lbs / 77.111kgs

Flat Bench @ ~83% volume of next target of 3 sets x 12 reps

75kgs x 10, 10, 10

WG Pullups @ ~83% volume of next target of 3 sets x 12 reps

88.75kgs x 10, 10, 10

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

130kgs x 30, 30, 30
 
Sunday 09 July 2017

1:30pm

Pendlay Rows @ ~83% volume of next target of 3 sets x 12 reps

92.5kgs x 10, 10, 10

Incline Bench @ ~83% volume of next target of 3 sets x 12 reps

63.75kgs x 10, 10, 10

BB Face Pulls @ ~83% volume of next target of 3 sets x 12 reps

30kgs x 10, 10, 10

BB Upright Rows @ ~83% volume of next target of 3 sets x 12 reps

30kgs x 10, 10, 10
 
Monday 10 July 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 61, average heart rate was 56 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.8lbs / 77.020kgs

Rear Squats @ ~80% volume of next target of 3 sets x 12 reps

92.5kgs x 10, 10, 10

SLDL @ ~83% volume of next target of 3 sets x 12 reps

61.25kgs x 10, 10, 10

Close Grip Bench @ ~83% volume of next target of 3 sets x 12 reps

57.5kgs x 10, 10, 10

EZ Curls @ ~83% volume of next target of 3 sets x 12 reps

23.75kgs x 10, 10, 10
 
Monday 10 July 2017

6:30pm

Front Squat @ ~83% volume of next target of 3 sets x 12 reps

65kgs x 10, 10, 10

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

142.5kgs x 30, 30, 30

SLDL @ ~83% volume of next target of 3 sets x 12 reps

61.25kgs x 10, 10, 10
 
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Monday 10 July 2017

MyFitnessPal - 2,888 kcals

Carbs - 220
Protein - 254
Fat - 109

Fitbit - 8,414 steps
 
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Tuesday 11 July 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 56 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.6lbs / 76.929kgs

Abs

Hanging Leg Raises - 3 x 10 reps
Alternating Knee Crucnches - 3 x 20 reps
Hanging Knee Raises - 3 x 10 reps
Crunches - 3 x 20 reps

Rest day so no weight training today
 
Wednesday 12 July 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 59 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 170.0lbs / 77.111kgs

Flat Bench - testing max for 3 sets x 12 reps

75kgs x 12, 12, 12

WG Pullups - testing max for 3 sets x 12 reps

88.75kgs x 12, 12, 12

Shrugs - testing max for 100 reps in 3 sets

130kgs x 34, 33, 33
 
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