mickc1965 training log

Saturday 05 August 2017

6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 58, average heart rate was 56 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing"

Body weight @ 166.8lbs / 75.659kgs (165.8 after a 4 mile walk and a dump)

Flat Bench @ ~90% of 15 rep max

65kgs x 15, 15

Incline Bench @ ~90% of 15 rep max

55kgs x 15, 15

Close Grip Bench @ ~90% of 15 rep max

48.75kgs x 15, 15
 
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Saturday 05 August 2017

6:15pm

Pendlay Rows @ ~90% of 15 rep max

80kgs x 15, 15

WG Pullups @ ~92.5% of 15 rep max

77.5kgs x 15, 15

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

135kgs x 30, 30, 30

EZ Curls @ ~90% of 15 rep max

20kgs x 15, 15
 
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Saturday 05 August 2017

MyFitnessPal - 2,595 kcals plus 1,339 from alcohol (macros below from food only)

Carbs - 154
Protein - 231
Fat - 115

Fitbit - 13,548 steps
 
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Sunday 06 August 2017

No training today as felt a little worse for wear from last nights alcohol and was not in the mood for squatting first thing this morning, had to go food shopping as we had visitors in the house from midday onwards

MyFitnessPal - 2,738 kcals

Carbs - 187
Protein - 240
Fat - 107

Fitbit - 12,612 steps
 
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Monday 07 August 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 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 @ 168.0lbs / 76.202kgs

Front Squat @ ~90% of 15 rep max

56.25kgs x 15, 15

Lunges

45kgs x 15, 15

BB Face Pulls @ ~90% of 15 rep max

27.5kgs x 15, 15

BB Upright Rows @ ~90% of 15 rep max

27.5kgs x 15, 15
 
Monday 07 August 2017

6:15pm

Conventional Deadlifts @ ~90% of 15 rep max

120kgs x 15, 12+3

SLDL @ ~90% of 15 rep max

52.5kgs x 15, 15

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

147.5kgs x 30, 30, 30
 
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Tuesday 08 August 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 60 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 167.4lbs / 75.931kgs

Flat Bench @ 100%+ of 15 rep max

72.5kgs x 15, 11+4

Incline Bench @ 100%+ of 15 rep max

61.25kgs x 15, 10+4+1

Close Grip Bench @ 100%+ of 15 rep max

55kgs x 15, 10+2+2+1
 
Tuesday 08 August 2017

6:15pm

Pendlay Rows @ 100%+ of 15 rep max

90kgs x 15, 15

WG Pullups @ 100%+ of 15 rep max

86.25kgs x 15, 11+3+1

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

135kgs x 34, 33, 33

EZ Curls @ 100%+ of 15 rep max

23.75kgs x 15, 15
 
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Wednesday 09 August 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 58 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 166.6lbs / 75.568kgs

Front Squat @ 100%+ of 15 rep max

62.5kgs x 15, 12+3

Lunges

50kgs x 15, 15

BB Face Pulls @ 100%+ of 15 rep max

30kgs x 15, 15

BB Upright Rows @ 100%+ of 15 rep max

30kgs x 15, 15
 
Wednesday 09 August 2017

6:15pm

Conventional Deadlifts @ 100%+ of 15 rep max

130kgs x 15, 10, 5

SLDL @ 100%+ of 15 rep max

58.75kgs x 15, 15

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

147.5kgs x 34, 33, 25, 8
 
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Thursday 10 August 2017

Average Weight - 167.0lbs / 75.750kgs - down 1.9lbs / 0.862kg

Average Weight is calculated over the last 7 days (todays weight is 166.8 and range across the week was 166.2 - 168.0)

Average daily calorie intake based on last weeks body weight (168.9 lbs)

Nett (after cardio) 2,538 (x15.03)
Gross (before cardio) - 2,817 (x16.68)

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 39,159 steps over

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

carbs @ 26.95% (189.76g)
protein @ 35.54% (250.29g)
fats @ 30.68% (96.03g)
alcohol @ 6.82%
 
Thursday 10 August 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 55, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 166.8lbs / 75.659kgs

Flat Bench - 30 reps @ ~80% of 12 rep max

61.25kgs x 12, 12+3+3

Incline Bench - 30 reps @ ~80% of 12 rep max

52.5kgs x 12, 12+3+3

Close Grip Bench - 30 reps @ ~80% of 12 rep max

47.5kgs x 12, 12+3+3
 
Thursday 10 August 2017

6:00pm

Pendlay Rows - 30 reps @ ~80% of 12 rep max

75kgs x 12, 12+3+3

WG Pullups - 30 reps @ ~86% of 12 rep max

78kgs x 12, 12+3+3

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

137.5kgs x 27, 27, 27

EZ Curls - 30 reps @ ~80% of 12 rep max

20kgs x 12, 12+3+3
 
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Friday 11 August 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 60, average heart rate was 56 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 166.4lbs / 75.478kgs

Front Squat - 30 reps @ ~80% of 12 rep max

53.75kgs x 12, 12+3+3

Lunges - 30 reps

42.5kgs x 12, 12+3+3

BB Face Pulls - 30 reps @ ~80% of 12 rep max

25kgs x 12, 12+3+3

BB Upright Rows - 30 reps @ ~80% of 12 rep max

25kgs x 12, 12+3+3
 
Friday 11 August 2017

6:30pm

Conventional Deadlifts - 30 reps @ ~80% of 12 rep max

112.5kgs x 12, 10, 8

SLDL - 30 reps @ ~80% of 12 rep max

50kgs x 12, 10, 8

Standing Calf Raise - 100 reps @ ~80% of current 100 reps in 3 sets

115kgs x 34, 33, 33
 
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Friday 11 August 2017

MyFitnessPal - 2,862 kcals

Carbs - 195
Protein - 283
Fat - 105

Fitbit - 6,225 steps
 
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