mickc1965 training log

Wednesday 19 July 2017

5:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 55, average heart rate was 60 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"

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
 
Wednesday 19 July 2017

6:30pm

Flat Bench - testing max for 3 sets x 12 reps

76.25kgs x 12, 12, 12

Pendlay Rows - testing max for 3 sets x 12 reps

93.75kgs x 12, 12, 12

Shrugs - testing max for 100 reps in 3 sets

132.5kgs x 34, 33, 33
 
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Wednesday 19 July 2017

MyFitnessPal - 2,604 kcals

Carbs - 182
Protein - 290
Fat - 79

Fitbit - 5,194 steps
 
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Thursday 20 July 2017

Average Weight - 168.5bs / 76.430kgs - down 1.5lbs / 0.680kg

Average Weight is calculated over the last 7 days (todays weight is 167.8 and range across the week was 167.8 - 169.6)

Average daily calorie intake based on last weeks body weight (170.0lbs)

Nett (after cardio) 2,632 (x15.48)
Gross (before cardio) - 2776 (x16.33)

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 20,203 steps over

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

carbs @ 26.19% (181.71g)
protein @ 39.44% (273.63g)
fats @ 30.37% (93.65g)
alcohol @ 4.01%
 
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Thursday 20 July 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 56 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 167.8lbs / 76.113kgs

WG Pullups - testing max for 3 sets x 12 reps

90kgs x 12, 12, 12

Incline Bench - testing max for 3 sets x 12 reps

65kgs x 12, 12, 12

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

31.25kgs x 12, 12, 12

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

31.25kgs x 12, 12, 12
 
Thursday 20 July 2017

6:15pm

Rear Squats - testing max for 3 sets x 12 reps

93.75kgs x 12, 12, 12

SLDL - testing max for 3 sets x 12 reps

62.5kgs x 12, 12, 12

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

58.75kgs x 12, 12, 12

EZ Curls - testing max for 3 sets x 12 reps

25kgs x 12, 12, 12
 
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Thursday 20 July 2017

MyFitnessPal - 2,604 kcals

Carbs - 185
Protein - 299
Fat - 75

Fitbit - 9,858 steps
 
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Friday 21 July 2017

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 55, average heart rate was 56 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"

Body weight @ 167.2lbs / 75.841kgs

Front Squat - testing max for 3 sets x 12 reps

66.25kgs x 12, 12, 12

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

145kgs x 34, 33, 33

SLDL - testing max for 3 sets x 12 reps

62.5kgs x 12, 12, 12
 
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Friday 21 July 2017

5:30pm

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

77.5kgs x 8, 8, 8

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

91.25kgs x 8, 8, 8

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

135kgs x 25, 25, 25
 
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Friday 21 July 2017

MyFitnessPal - 2,158 kcals plus 1212 from alcohol (macros below from food only)

Carbs - 119
Protein - 289
Fat - 58

Fitbit - 11,542 steps
 
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Saturday 22 July 2017

9:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 54, average heart rate was 65 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"

Body weight @ 167.4lbs / 75.931kgs

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

95kgs x 8, 8, 8

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

66.25kgs x 8, 8, 8

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

32.5kgs x 8, 8, 8

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

32.5kgs x 8, 8, 8
 
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Morning All,

Decided to start my SD yesterday as the feeling of lethargy is getting worse and due to go away for 5 days from next Saturday so in total I will have 11 complete days off, assuming I resume training on Thursday 03 August - also had a bit of a binge on Saturday night and weight increase from Saturday morning to this morning was 7.8 lbs, feel a bit of a fat f*cker today, lol.
 
Back from my short 5 day break and weight gain was minimal (~1lb whereas the norm for me on a 5 day break would be at least 5-7 lbs), should return to training tomorrow morning
 
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Thursday 03 August 2017

Average Weight - 168.9lbs / 76.612kgs - up 0.4lbs / 0.182kg

Average Weight is calculated over the last 7 days (todays weight is 168.2 and range across the week was 168.2 - 170.0)

Average daily calorie intake based on last weeks body weight (168.5 lbs)

Nett (after cardio) 2,548 (x15.12)
Gross (before cardio) - 3,154 (x18.72)

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 84,848 steps over

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

carbs @ 24.21% (190.90g)
protein @ 29.88% (235.58g)
fats @ 27.63% (96.81g)
alcohol @ 18.28%
 
Thursday 03 August 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 55 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 168.2lbs / 76.294kgs

Flat Bench @ ~80% of 15 rep max

57.5kgs x 15, 15

Incline Bench @ ~80% of 15 rep max

50kgs x 15, 15

Close Grip Bench @ ~80% of 15 rep max

45kgs x 15, 15
 
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Thursday 03 August 2017

6:20pm

Pendlay Rows @ ~80% of 15 rep max

72.5kgs x 15, 15

WG Pullups @ ~92.5% of 15 rep max

77.5kgs x 15, 15

Shrugs @ ~80% volume of next target of 100 reps in 3 sets

135kgs x 27, 27, 27

EZ Curls @ ~80% of 15 rep max

17.5kgs x 15, 15
 
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Thursday 03 August 2017

MyFitnessPal - 2,416 kcals

Carbs - 167
Protein - 252
Fat - 81

Fitbit - 8,594 steps
 
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Friday 04 August 2017

6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 58, average heart rate was 55 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"

Body weight @ 167.2lbs / 75.841kgs

Front Squat @ ~80% of 15 rep max

50kgs x 15, 15

Lunges

40kgs x 15, 15

BB Upright Rows @ ~80% of 15 rep max

22.5kgs x 15, 15

BB Face Pulls @ ~80% of 15 rep max

22.5kgs x 15, 15
 
Friday 04 August 2017

6:15pm

Conventional Deadlifts

110kgs x 15, 15

SLDL @ ~80% of 15 rep max

47.5kgs x 15, 15

Standing Calf Raise @ ~80% volume of next target of 100 reps in 3 sets

147.5kgs x 27, 27, 27
 
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Friday 04 August 2017

MyFitnessPal - 2,339 kcals

Carbs - 158
Protein - 254
Fat - 76

Fitbit - 11,576 steps
 
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