mickc1965 training log

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
 
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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%
 
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
 
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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
 
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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
 
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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
 
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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
 
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Friday 14 July 2017

MyFitnessPal - 2,509 kcals

Carbs - 180
Protein - 244
Fat - 90

Fitbit - 8,612 steps
 
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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
 
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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
 
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Saturday 15 July 2017

MyFitnessPal - 2,684 kcals

Carbs - 191
Protein - 237
Fat - 108

Fitbit - 9,161 steps
 
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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
 
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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
 
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Sunday 16 July 2017

MyFitnessPal - 2,872 kcals

Carbs - 199
Protein - 337
Fat - 80

Fitbit - 7,760 steps
 
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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
 
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
 
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
 
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