mickc1965 training log

Saturday 19 August 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 53
"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 165.6lbs / 75.115kgs

6:20am - 6:43am

Flat Bench - 30 reps @ ~90% of 10 rep max

72.5kgs x 10, 10, 10

Incline Bench - 30 reps @ ~90% of 10 rep max

61.25kgs x 10, 10, 10

Close Grip Bench - 30 reps @ ~90% of 10 rep max

56.25kgs x 10, 10, 10
 
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Went away for 3 days and as I am sad f***er I have logged all my food (as best I can as eyeballing as staying in a hotel and eating out all the time) but I did take the bathroom scales for my morning weigh ins!!!!

Saturday 19 August 2017

Waking Weight - 165.6lbs / 75.115kgs

MyFitnessPal - 1,572 kcals plus 2,154 from alcohol (macros below from food only)

Carbs - 151
Protein - 96
Fat - 64

Fitbit - 16,949 steps


Sunday 20 August 2017

Waking Weight - 166.2lbs / 75.387kgs

MyFitnessPal - 2,565 kcals plus 2,069 from alcohol (macros below from food only)

Carbs - 198
Protein - 174
Fat - 112

Fitbit - 24,924 steps


Monday 21 August 2017

Waking Weight - 166.8lbs / 75.659kgs

MyFitnessPal - 3,424 kcals

Carbs - 190
Protein - 245
Fat - 185

Fitbit - 19,573 steps


Tuesday 22 August 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 54
"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 168.6lbs / 76.476kgs
 
Tuesday 22 August 2017

6:06pm - 6:36pm

Pendlay Rows - 30 reps @ ~90% of 10 rep max

88.75kgs x 10, 10, 10

WG Pullups - 30 reps @ ~90% of 10 rep max

86.25kgs x 10, 10, 10

Shrugs - 100 reps @ ~90% of current 100 reps in 3 sets

125kgs x 34, 33, 33

EZ Curls - 30 reps @ ~90% of 10 rep max

23.75kgs x 10, 10, 10
 
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Wednesday 23 August 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 57
"Compared to your recent baseline, you should be able to train harder and handle more stress today"

5:56am - 6:22am

Front Squat - 30 reps @ ~90% of 10 rep max

62.5kgs x 10, 10, 10

Lunges - 30 reps

50kgs x 10, 10, 10

BB Upright Rows - 30 reps @ ~90% of 10 rep max

30kgs x 10, 10, 10

BB Face Pulls - 30 reps @ ~90% of 10 rep max

30kgs x 10, 10, 10

6:30am - Body weight @ 166.8lbs / 75.659kgs
 
Wednesday 23 August 2017

6:10pm - 6:40pm

Deadlifts - 30 reps @ ~90% of 10 rep max

132.5kgs x 10, 10, 10

SLDL - 30 reps @ ~90% of 10 rep max

58.75kgs x 10, 10, 10

Standing Calf Raise - 100 reps @ ~90% of current 100 reps in 3 sets

135kgs x 34, 33, 33
 
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Wednesday 23 August 2017

MyFitnessPal - 2,387 kcals

Carbs - 139
Protein - 240
Fat - 97

Fitbit - 7,111 steps
 
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Thursday 24 August 2017

Average Weight - 166.6lbs / 75.568kgs - down 1.2lbs / 0.544kg

Average Weight is calculated over the last 7 days (todays weight is 165.4 and range across the week was 165.4 - 168.6)

Average daily calorie intake based on last weeks body weight (167.8 lbs)

Nett (after cardio) 2,593 (x15.45)
Gross (before cardio) - 3,072 (x18.31)

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 67,165 steps over

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

carbs @ 21.44% (164.62g)
protein @ 27.34% (209.98g)
fats @ 31.54% (107.64g)
alcohol @ 19.69%
 
Thursday 24 August 2017

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 58
"Compared to your recent baseline, you should be able to train harder and handle more stress today"

5:52am -6:24am

Flat Bench - 30 reps @ 100%+ of 10 rep max

81.25kgs x 10, 8, 6, 4, 2

Incline Bench - 30 reps @ 100%+ of 10 rep max

68.75kgs x 10, 8, 7, 5

Close Grip Bench - 30 reps @ 100%+ of 10 rep max

62.5kgs x 10, 9, 8, 3

6:30am - Body weight @ 165.4lbs / 75.024kgs
 
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Thursday 24 August 2017

6:06pm - 6:36pm

Pendlay Rows - 30 reps @ 100%+ of 10 rep max

98.75kgs x 10, 10, 10

WG Pullups - 30 reps @ 100%+ of 10 rep max

96.25kgs x 10, 8, 6, 4, 2

Shrugs - 100 reps @ 100%+ of current 100 reps in 3 sets

140kgs x 34, 33, 33

EZ Curls - 30 reps @ 100%+ of 10 rep max

27.5kgs x 10, 10, 10
 
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Friday 25 August 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 50, average heart rate was 58

"Compared to your personal baseline your Sympathetic activity is abnormally high. To avoid over training or over stressing it is highly recommended to prioritize rest. Good activities include: HRV guided breathing, walking and light mobility work"

Body weight @ 165.8lbs / 75.206kgs

Note - no training this morning due to legs still feeling sore from Wednesdays workout plus the above HRV score suggesting I am overdoing it (did the test twice with same result), may do this mornings planned workout tonight but may rest completely today and just continue tomorrow
 
Friday 25 August 2017

6:00pm - 7:10pm

Front Squat - 30 reps @ 100%+ of 10 rep max

70kgs x 10, 10, 10

Lunges - 30 reps

56.25kgs x 10, 10, 10

Deadlift - 30 reps @ 100%+ of 10 rep max

145kgs x 10, 10, 7, 3

SLDL - 30 reps @ 100%+ of 10 rep max

66.25kgs x 10, 10, 10

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

150kgs x 34, 33, 23, 10

BB Face Pulls - 30 reps @ 100%+ of 10 rep max

33.75kgs x 10, 10, 10

BB Upright Rows - 30 reps @ 100%+ of 10 rep max

33.75kgs x 10, 10, 10
 
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Friday 25 August 2017

MyFitnessPal - 2,831 kcals

Carbs - 216
Protein - 246
Fat - 109

Fitbit - 9,970 steps
 
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Saturday 26 August 2017

5:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 54, average heart rate was 57

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

5:55am - 6:24am

Flat Bench - 30 reps @ ~80% of 8 rep max

67.5kgs x 8, 8, 7, 7

Incline Bench - 30 reps @ ~80% of 8 rep max

57.5kgs x 8, 8, 7, 7

Close Grip Bench - 30 reps @ ~80% of 8 rep max

52.5kgs x 8, 8, 7, 7

6:30am - Body weight @ 165.4lbs / 75.024kgs
 
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Saturday 26 August 2017

3:45pm - 4:17pm

Pendlay Rows - 30 reps @ ~80% of 8 rep max

82.5kgs x 8, 8, 7, 7

WG Pullups - 30 reps @ ~80% of 8 rep max

80kgs x 8, 8, 7, 7

Shrugs - 100 reps @ ~80% of current 100 reps in 3 sets

112.5kgs x 34, 33, 33

EZ Curls - 30 reps @ ~80% of 8 rep max

22.5kgs x 8, 8, 7, 7
 
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Saturday 26 August 2017

6:10pm - 6:45pm

Deadlift - 30 reps @ ~80% of 8 rep max

122.5kgs x 8, 8, 7, 7

SLDL - 30 reps @ ~80% of 8 rep max

55kgs x 8, 8, 7, 7

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

120kgs x 34, 33, 33
 
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Saturday 26 August 2017

MyFitnessPal - 2,833 kcals

Carbs - 203
Protein - 258
Fat - 109

Fitbit - 13,605 steps
 
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Sunday 27 August 2017

6:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 62, average heart rate was 60

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

7:45am - 8:17am

Front Squat - 30 reps @ ~80% of 8 rep max

58.75kgs x 8, 8, 7, 7

Lunges - 30 reps

47.5kgs x 8, 8, 7, 7

BB Face Pulls - 30 reps @ ~80% of 8 rep max

28.75kgs x 8, 8, 7, 7

BB Upright Rows - 30 reps @ ~80% of 8 rep max

28.75kgs x 8, 8, 7, 7

8:20am - Body weight @ 164.2lbs / 74.48kgs
 
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Love the idea of keeping 30 reps constant, do you find it tricky to maintain that many reps during the heavier weight phase? Although not sure if you go down to 5 reps.. I'm thinking of not going quite as low as 5 reps anymore, maybe 6-8, just have had a few injuries over time, and have other pelvic issues at the moment too so don't want to overdo that.

And I was wondering how you go with the BB Upright Rows? I know, lots of views on this exercise, I like it for the way it targets the medial delt well, feels like it hits it better than BB Military Press.. I usually lean forward from the hips a little, seems to help with not overstretching the rotator cuffs... Any tips with safe BB Upright Rows that you've found? Thanks :)
 
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