mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Wednesday 12 July 2017

    6:15pm

    Pendlay Rows - testing max for 3 sets x 12 reps

    92.5kgs x 12, 12, 12

    Incline Bench - testing max for 3 sets x 12 reps

    63.75kgs x 12, 12, 12

    BB Face Pulls - testing max for 3 sets x 12 reps

    30kgs x 12, 12, 12

    BB Upright Rows - testing max for 3 sets x 12 reps

    30kgs x 12, 12, 12
     
    Last edited: Jul 13, 2017
  2. mickc1965

    mickc1965 Well-Known Member

    Wednesday 12 July 2017

    MyFitnessPal - 2,980 kcals

    Carbs - 195
    Protein - 273
    Fat - 122

    Fitbit - 9,117 steps
     
  3. mickc1965

    mickc1965 Well-Known Member

    Thursday 13 July 2017

    Average Weight - 170.0lbs / 77.111kgs - down 0.7lbs / 0.318kg

    Average Weight is calculated over the last 7 days (todays weight is 169.0 and range across the week was 169.0 - 171.6)

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

    Nett (after cardio) 2,731 (x16.00)
    Gross (before cardio) - 2,887 (x16.91)


    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 21,804steps over

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

    carbs @ 27.07% (195.36g)
    protein @ 33.90% (244.63g)
    fats @ 36.22% (116.16g)
    alcohol @ 2.81%
     
  4. mickc1965

    mickc1965 Well-Known Member

    Thursday 13 July 2017

    5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 61, average heart rate was 58 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

    Body weight @ 169.0lbs / 76.657kgs

    Rear Squats - testing max for 3 sets x 12 reps

    92.5kgs x 12, 12, 12

    SLDL - testing max for 3 sets x 12 reps

    61.25kgs x 12, 12, 12

    Close Grip Bench - testing max for 3 sets x 12 reps

    57.5kgs x 12, 12, 12

    EZ Curls - testing max for 3 sets x 12 reps

    23.75kgs x 12, 12, 12
     
    Last edited: Jul 15, 2017
  5. mickc1965

    mickc1965 Well-Known Member

    Thursday 13 July 2017

    3:00pm

    Front Squat - testing max for 3 sets x 12 reps

    65kgs x 12, 12, 12

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

    142.5kgs x 34, 33, 33

    SLDL - testing max for 3 sets x 12 reps

    61.25kgs x 12, 12, 12
     
    Last edited: Jul 15, 2017
  6. mickc1965

    mickc1965 Well-Known Member

    Thursday 13 July 2017

    MyFitnessPal - 2,325 kcals plus 778 from alcohol (macros below from food only)

    Carbs - 147
    Protein - 220
    Fat - 94

    Fitbit - 8,513 steps
     
    Last edited: Jul 17, 2017
  7. mickc1965

    mickc1965 Well-Known Member

    Friday 14 July 2017

    6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 62 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

    Body weight @ 168.8lbs / 76.566kgs

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

    76.25kgs x 8, 8, 8

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

    90kgs x 8, 8, 8

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

    132.5kgs x 25, 25, 25
     
    Last edited: Jul 15, 2017
  8. mickc1965

    mickc1965 Well-Known Member

    Friday 14 July 2017

    6:30pm

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

    93.75kgs x 8, 8, 8

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

    65kgs x 8, 8, 8

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

    31.25kgs x 8, 8, 8

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

    31.25kgs x 8, 8, 8
     
    Last edited: Jul 15, 2017
  9. mickc1965

    mickc1965 Well-Known Member

    Friday 14 July 2017

    MyFitnessPal - 2,509 kcals

    Carbs - 180
    Protein - 244
    Fat - 90

    Fitbit - 8,612 steps
     
    Last edited: Jul 15, 2017
  10. mickc1965

    mickc1965 Well-Known Member

    Saturday 15 July 2017

    6:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 62, average heart rate was 59 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

    Body weight @ 168.2lbs / 76.294kgs

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

    93.75kgs x 8, 8, 8

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

    62.5kgs x 8, 8, 8

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

    58.75kgs x 8, 8, 8

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

    25kgs x 8, 8, 8
     
    Last edited: Jul 15, 2017
  11. mickc1965

    mickc1965 Well-Known Member

    Saturday 15 July 2017

    6:00pm

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

    66.25kgs x 8, 8, 8

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

    145kgs x 25, 25, 25

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

    62.5kgs x 8, 8, 8
     
    Last edited: Jul 15, 2017
  12. mickc1965

    mickc1965 Well-Known Member

    Saturday 15 July 2017

    MyFitnessPal - 2,684 kcals

    Carbs - 191
    Protein - 237
    Fat - 108

    Fitbit - 9,161 steps
     
    Last edited: Jul 17, 2017
  13. mickc1965

    mickc1965 Well-Known Member

    Sunday 16 July 2017

    6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 51 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

    Body weight @ 167.8lbs / 76.113kgs

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

    76.25kgs x 10, 10, 10

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

    90kgs x 10, 10, 10

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

    132.5kgs x 30, 30, 30
     
    Last edited: Jul 17, 2017
  14. mickc1965

    mickc1965 Well-Known Member

    Sunday 16 July 2017

    1:30pm

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

    93.75kgs x 10, 10, 10

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

    65kgs x 10, 10, 10

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

    31.25kgs x 10, 10, 10

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

    31.25kgs x 10, 10, 10
     
    Last edited: Jul 17, 2017
  15. mickc1965

    mickc1965 Well-Known Member

    Sunday 16 July 2017

    MyFitnessPal - 2,872 kcals

    Carbs - 199
    Protein - 337
    Fat - 80

    Fitbit - 7,760 steps
     
    Last edited: Jul 17, 2017
  16. mickc1965

    mickc1965 Well-Known Member

    Monday 17 July 2017

    5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 65, average heart rate was 55 - "Your Parasympathetic activity appears to be abnormally elevated. This often means your body is actively recovering or possibly beginning to over reach. Lighter activity is recommended"

    Body weight @ 168.0lbs / 76.202kgs

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

    93.75kgs x 10, 10, 10

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

    62.5kgs x 10, 10, 10

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

    58.75kgs x 10, 10, 10

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

    25kgs x 10, 10, 10
     
  17. mickc1965

    mickc1965 Well-Known Member

    Monday 17 July 2017

    MyFitnessPal - 2,892 kcals

    Carbs - 164
    Protein - 294
    Fat - 117

    Fitbit - 7,847 steps
     
  18. mickc1965

    mickc1965 Well-Known Member

    Tuesday 18 July 2017

    5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 58, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

    Body weight @ 169.0lbs / 76.657kgs

    No training this morning as felt absolutely knackered despite not training last night either due to my nieces graduation party, will do last nights training session tonight
     
  19. mickc1965

    mickc1965 Well-Known Member

    Tuesday 18 July 2017

    6:15pm

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

    66.25kgs x 10, 10, 10

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

    145kgs x 30, 30, 30

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

    62.5kgs x 10, 10, 10
     
    Last edited: Jul 19, 2017
  20. mickc1965

    mickc1965 Well-Known Member

    Tuesday 18 July 2017

    MyFitnessPal - 2,764 kcals

    Carbs - 206
    Protein - 289
    Fat - 86

    Fitbit - 8,116 steps
     

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