mickc1965 training log

_Simon_ said:
Nice, was impressed with your tolerance of doing multiple exercises per bodypart and 3x week! But yeah good idea to cut volume when it's feeling a bit much
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I was starting to feel fatigue probably because I just deloading between cycles rather than take a full 9/10 day SD, also got fed up with training in the morning every day and setting alarm @ 5.30 or earlier particularly as my diet protocol is 16:8 IF and that then means no eating for another 6.5 hours or so.

_Simon_ said:
I like that myoreps setup, are you basically increasing weights slightly once you reach 15+3+3+3+3+3, then try to get back to those reps with the new weight?
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That is correct for as long as I can maintain that, have started at ~90% of my current 15 rep max so there is a little bit of wriggle room over the next two or three weeks - for clarification I have 3 chest exercises that I will rotate over the week and they are Flat Barbell / Incline Barbell / Dips, Back exercises will be Pendlay Rows / Wide Grip Pullups / Deadlifts, Legs will be the same exercises all week and they are Front Squats, RDL and Barbell Lunges, Shoulders will be the same all week and they are Upright Rows and Barbell Face Pulls (do not do OH Press any more as was always getting weaker on this exercise), EZ Curls for biceps, CG Bench for triceps and Standing Calf Raises for Calves for 3 sessions.

_Simon_ said:
I find it hard on my lower back, especially the RDL... with front squats etc, do you re-rack the weight in between the minisets, or just hold onto it? I guess it depends how long rest periods are in between them..
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With front squats, calf raises (and probably deadlifts) I will re rack the weight and pick back up after 8-10 seconds, with means its about 20 seconds before I actually start again, all other exercises will be 10-15 seconds between the myo rep sets. RDL is currently at lightish weights performed very slowly as once I progress onto higher loads its my lower back that feels it rather than my hamstrings.
 
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Friday 15 September 2017

6:08pm - 6:44pm

Pendlay Rows - Myo Reps total of 30 reps (15 Activation +15 reps)

92.5kgs x 15+3+3+3+3+3

Flat Bench - Myo Reps total of 30 reps (15 Activation +15 reps)

70kgs x 15+3+3+3+3+3

Shrugs - Myo Reps total of 50 reps (25 Activation +25 reps)

142.5kgs x 25+5+5+5+5+5

BB Upright Rows - Myo Reps total of 30 reps (15 Activation +15 reps)

27.5kgs x 15+3+3+3+3+3

BB Face Pulls - Myo Reps total of 30 reps (15 Activation +15 reps)

27.5kgs x 15+3+3+3+3+3

Close Grip Bench - Myo Reps total of 30 reps (15 Activation +15 reps)

50kgs x 15+3+3+3+3+3

EZ Curls - Myo Reps total of 30 reps (15 Activation +15 reps)

26.25kgs x 15+3+3+3+3+3
 
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Friday 15 September 2017

MyFitnessPal - 3,016 kcals

Carbs - 231
Protein - 228
Fat - 131

Fitbit - 10,642 steps
 
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Saturday 16 September 2017

7:00am - Body weight @ 166.0lbs / 75.296kgs

7:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 58, average heart rate was 52

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

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 3 x 20
Crunches - 3 x 20
Alternating Heel Touches - 3 x 20
Leg Pull Ins - 3 x 20
Knees Raised Crunches - 3 x 20
 
Saturday 16 September 2017

5:46pm - 6:19pm

Front Squat - Myo Reps total of 30 reps (15 Activation +15 reps)

57.5kgs x 15+3+3+3+3+3

RDL - Myo Reps total of 30 reps (15 Activation +15 reps)

55kgs x 15+3+3+3+3+3

Lunges - Myo Reps total of 30 reps (15 Activation +15 reps)

46.25kgs x 15+3+3+3+3+3

Standing Calf Raise - Myo Reps total of 50 reps (25 Activation +25 reps)

137.5kgs x 25+5+5+5+5+5

BB Upright Rows - Myo Reps total of 30 reps (15 Activation +15 reps)

28.75kgs x 15+3+3+3+3+3

BB Face Pulls - Myo Reps total of 30 reps (15 Activation +15 reps)

28.75kgs x 15+3+3+3+3+3
 
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Saturday 16 September 2017

MyFitnessPal - 3712 kcals (2904 kcals from food plus 808 from alcohol) macros below from food only

Carbs - 185
Protein - 214
Fat - 143

Fitbit - 10,670 steps
 
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Sunday 17 September 2017

HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night

6:45am - Body weight @ 166.4lbs / 75.478kgs

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 3 x 20
Crunches - 3 x 20
Alternating Heel Touches - 3 x 20
Leg Pull Ins - 3 x 20
Knees Raised Crunches - 3 x 20
 
Sunday 17 September 2017

6:05pm - 6:33pm

Incline Bench - Myo Reps total of 30 reps (15 Activation +15 reps)

60kgs x 15+3+3+3+3+3

WG Pullups - Myo Reps total of 30 reps (15 Activation +15 reps)

88.75kgs x 15+3+3+3+3+3

Shrugs - Myo Reps total of 50 reps (25 Activation +25 reps)

145kgs x 25+5+5+5+5+5

Close Grip Bench - Myo Reps total of 30 reps (15 Activation +15 reps)

51.25kgs x 15+3+3+3+3+3

EZ Curls - Myo Reps total of 30 reps (15 Activation +15 reps)

27.5kgs x 15+3+3+3+3+3
 
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Sunday 17 September 2017

MyFitnessPal - 3,084 kcals

Carbs - 278
Protein - 268
Fat - 100

Fitbit - 6,277 steps
 
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Monday 18 September 2017

5:25am - Body weight @ 166.6lbs / 75.568kgs

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 63, average heart rate was ?54

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

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 3 x 20
Crunches - 3 x 20
Alternating Heel Touches - 3 x 20
Leg Pull Ins - 3 x 20
Knees Raised Crunches - 3 x 20
 
Tuesday 19 September 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 57, average heart rate was 55

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

6:00am - Body weight @ 166.8lbs / 75.659kgs

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 3 x 20
Crunches - 3 x 20
Alternating Heel Touches - 3 x 20
Leg Pull Ins - 3 x 20
Knees Raised Crunches - 3 x 20
 
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Tuesday 19 September 2017

6:15pm - 6:48pm

Front Squat - Myo Reps total of 30 reps (15 Activation +15 reps)

58.75kgs x 15+3+3+3+3+3

RDL - Myo Reps total of 30 reps (15 Activation +15 reps)

56.25kgs x 15+3+3+3+3+3

Lunges - Myo Reps total of 30 reps (15 Activation +15 reps)

47.5kgs x 15+3+3+3+3+3

EDIT - 20/09 noticed last night when doing lunges an ache in lower back and today it feels a little tender, maybe doing this, RDL and front squats 3 times a week is a bit much for lower back (shouldn't be I know) so will drop this exercise for the time being and maybe add it back in a few weeks.

Standing Calf Raise - Myo Reps total of 50 reps (25 Activation +25 reps)

140kgs x 25+5+5+5+5+5

BB Upright Rows - Myo Reps total of 30 reps (15 Activation +15 reps)

30kgs x 15+3+3+3+3+3

BB Face Pulls - Myo Reps total of 30 reps (15 Activation +15 reps)

30kgs x 15+3+3+3+3+3
 
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Tuesday 19 September 2017

MyFitnessPal - 3,050 kcals

Carbs - 268
Protein - 266
Fat - 101

Fitbit - 6,139 steps
 
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Wednesday 20 September 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 56

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

5:45am - Body weight @ 167.4lbs / 75.931kgs

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 3 x 20
Crunches - 3 x 20
Alternating Heel Touches - 3 x 20
Leg Pull Ins - 3 x 20
Knees Raised Crunches - 3 x 20
 
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Wednesday 20 September 2017

6:23pm - 6:53pm

All exercises performed myo reps style, 15 rep Activation set +15 (shrugs will be 25 +25)

Deadlift - 120kgs x 15+3+3+3+3+3

Dips - 110kgs x 15+3+3+3+3+3

Shrugs - 147.5kgs x 25+5+5+5+5+5

Close Grip Bench - 52.5kgs x 15+3+3+3+3+3

EZ Curls - 28.75kgs x 15+3+3+3+3+2+1
 
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Wednesday 20 September 2017

MyFitnessPal - 3,018 kcals

Carbs - 281
Protein - 254
Fat - 96

Fitbit - 5,367 steps
 
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Thursday 21 September 2017

Average Weight - 166.6lbs / 75.568kgs - down 1.0lbs / 0.454kg

Average Weight is calculated over the last 7 days (todays weight is 167.4 and range across the week was 165.6 - 167.4)

Average daily calorie intake based on last weeks body weight (167.6 lbs)

Nett (after cardio) 3,016 (x18.0)
Gross (before cardio) - 3,132 (x18.69)

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 16,338 steps over

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

carbs @ 31.94% (250.08g)
protein @ 31.41% (245.93g)
fats @ 32.97% (114.73g)
alcohol @ 3.68%
 
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Thursday 21 September 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 60, average heart rate was 8

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

5:40am - Body weight @ 167.4lbs / 75.931kgs

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 3 x 20
Crunches - 3 x 20
Alternating Heel Touches - 3 x 20
Leg Pull Ins - 3 x 20
Knees Raised Crunches - 3 x 20
 
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Thursday 21 September 2017

6:15pm - 6:40pm

All exercises performed myo reps style, 15 rep Activation set +15 (calves will be 25 +25)

Front Squat - 60kgs x 15+3+3+3+3+3

RDL - 57.5kgs x 15+3+3+3+3+3

Standing Calf Raise - 142.5kgs x 25+5+5+5+5+5

BB Upright Rows - 31.25kgs x 15+3+3+3+3+3

BB Face Pulls - 31.25kgs x 15+3+3+3+3+3
 
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