mickc1965 training log

Tuesday 05 September 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 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

6:17am - 6:32am - Deload Session

Front Squat - 30 reps @ ~60% of 15 rep max

37.5kgs x 15, 15

Lunges - 30 reps @ ~60% of 15 rep max

30kgs x 15, 15

BB Face Pulls - 30 reps @ ~60% of 15 rep max

20kgs x 15, 15

BB Upright Rows - 30 reps @ ~60% of 15 rep max

20kgs x 15, 15

6:40am - Body weight @ 166.4lbs / 75.478kgs
 
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Tuesday 05 September 2017

6:29pm - 6:46pm - Deload Session

Deadlift - 30 reps @ ~60% of 15 rep max

77.5kgs x 15, 15

SLDL - 30 reps @ ~60% of 15 rep max

35kgs x 15, 15

Standing Calf Raise - 100 reps @ ~60% of current 100 reps in 3 sets

87.5kgs x 34, 33, 33
 
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Wednesday 06 September 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 53

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

6:10am - 6:21am - Deload Session

Flat Bench - 30 reps @ ~60% of 15 rep max

43.75kgs x 15, 15

Incline Bench - 30 reps @ ~60% of 15 rep max

37.5kgs x 15, 15

Close Grip Bench - 30 reps @ ~60% of 15 rep max

33.75kgs x 15, 15

6:30am - Body weight @ 166.4lbs / 75.478kgs
 
Wednesday 06 September 2017

6:32pm - 6:49pm - Deload Session

Pendlay Rows - 30 reps @ ~60% of 15 rep max

55kgs x 15, 15

WG Pullups - 20 reps @ ~90% of 15 rep max

77.25kgs x 12, 12

Shrugs - 100 reps @ ~60% of current 100 reps in 3 sets

85kgs x 34, 33, 33

EZ Curls - 30 reps @ ~60% of 15 rep max

15kgs x 15, 15
 
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Thursday 07 September 2017

Average Weight - 166.5lbs / 75.523kgs - no change

Average Weight is calculated over the last 7 days (todays weight is 166.0 and range across the week was 164.0 - 168.4)

Average daily calorie intake based on last weeks body weight (166.5 lbs)

Nett (after cardio) 2,830 (x17.00)
Gross (before cardio) - 3,146 (x18.89)

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 44,319 steps over

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

carbs @ 20.57% (161.75g)
protein @ 33.44% (263.0g)
fats @ 30.93% (108.12g)
alcohol @ 15.05%
 
Thursday 07 September 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 54

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

6:13am - 6:28am - Deload Session

Front Squat - 30 reps @ ~60% of 15 rep max

37.5kgs x 15, 15

Lunges - 30 reps @ ~60% of 15 rep max

30kgs x 15, 15

BB Face Pulls - 30 reps @ ~60% of 15 rep max

20kgs x 15, 15

BB Upright Rows - 30 reps @ ~60% of 15 rep max

20kgs x 15, 15

6:35am - Body weight @ 166.0lbs / 75.296kgs
 
Thursday 07 September 2017

6:38pm - 6:53pm - Deload Session

Deadlift - 30 reps @ ~60% of 15 rep max

77.5kgs x 15, 15

SLDL - 30 reps @ ~60% of 15 rep max

37.5kgs x 15, 15

Standing Calf Raise - 100 reps @ ~60% of current 100 reps in 3 sets

85kgs x 34, 33, 33
 
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Thursday 07 September 2017

MyFitnessPal - 2,996 kcals

Carbs - 231
Protein - 267
Fat - 111

Fitbit - 5,450 steps
 
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Friday 08 September 2017

6:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was ?57

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

7:06am - 7:23am

Flat Bench - 30 reps @ ~80% of 15 rep max

58.75kgs x 15, 15

Incline Bench - 30 reps @ ~80% of 15 rep max

50kgs x 15, 15

Close Grip Bench - 30 reps @ ~80% of 15 rep max

45kgs x 15, 15

7:30am - Body weight @ 166.2lbs / 75.387kgs
 
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mickc1965 said:
And that's a low day for me as I try and keep it at 250 or above, not always successful at that
Click to expand...
Speaking of which hehe.. How do you get that amount in (even anything above 200g)? I also struggle bigtime on the protein front haha, and wheeeen i get back to training this is one thing I'm gonna work on.
What are your primary protein sources? I usually only have three meals a day which is probably why it's tricky to get alot of protein or food in general in... (6 eggs was a staple for me, more than that and I'd explode haha). I guess whey protein shakes are a good option, and mostly cheap enough huh...
 
_Simon_ said:
Speaking of which hehe.. How do you get that amount in (even anything above 200g)? I also struggle bigtime on the protein front haha, and wheeeen i get back to training this is one thing I'm gonna work on.
What are your primary protein sources? I usually only have three meals a day which is probably why it's tricky to get alot of protein or food in general in... (6 eggs was a staple for me, more than that and I'd explode haha). I guess whey protein shakes are a good option, and mostly cheap enough huh...
Click to expand...

Meal 1 - 6 whole eggs and 2 chicken sausages (65g)

Meal 2 - 200g spicey chicken (49g)

Meal 3 - 300g+ of milk, 100g Greek Yoghurt (20g) with porridge sometimes add 10g protein powder

Meal 4 - 200g chicken (47g)

Meal 5 - 400g Greek Yoghurt (40g) sometimes add 10g protein powder

Edit - also 10g BCAAS during the morning if trained AM
 
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Ah wow... thanks for that!! Alot of food haha, that's impressive. Not sure how I'd go with that setup, but maybe even if I add one extra meal or a shake of sorts.. but it's definitely given me some ideas... cheers bud!
 
Friday 08 September 2017

6:31pm - 6:53pm

Pendlay Rows - 30 reps @ ~80% of 15 rep max

72.5kgs x 15, 15

WG Pullups - 30 reps @ ~90% (body weight in gym wear) of 15 rep max

77.8kgs x 15, 15

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

112.5kgs x 34, 33, 33

EZ Curls - 30 reps @ ~80% of 15 rep max

20kgs x 15, 15
 
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Friday 08 September 2017

MyFitnessPal - 3,023 kcals

Carbs - 234
Protein - 259
Fat - 116

Fitbit - 5,824 steps
 
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Saturday 09 September 2017

HRV Elite - Forgot to do the test!!!

7:08am - 7:28am

Front Squat - 30 reps @ ~80% of 15 rep max

50kgs x 15, 15

Lunges - 30 reps @ ~80% of 15 rep max

40kgs x 15, 15

BB Upright Rows - 30 reps @ ~80% of 15 rep max

25kgs x 15, 15

BB Face Pulls - 30 reps @ ~80% of 15 rep max

25kgs x 15, 15

7:35am - Body weight @ 165.8lbs / 75.206kgs
 
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