mickc1965 training log

Thursday 28 September 2017

MyFitnessPal - 3,014 kcals

Carbs - 278
Protein - 284
Fat - 85

Fitbit - 13,349 steps
 
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Friday 29 September 2017

5:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 66, average heart rate was 54

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

5:10am - Body weight @ 167.6lbs / 76.022kgs

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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Friday 29 September 2017

6:40pm - 7:04pm

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

Front Squat - 61.25kgs x 15+3+3+3+3+3

RDL - 58.75kgs x 15+3+3+3+3+3

Standing Calf Raise - 145kgs x 25+5+5+5+5+5

BB Upright Rows - 32.5kgs x 15+3+3+3+3+3

BB Face Pulls - 32.5kgs x 15+3+3+3+3+3
 
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Friday 29 September 2017

MyFitnessPal - 3,008 kcals

Carbs - 288
Protein - 279
Fat - 82

Fitbit - 11,538 steps
 
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Saturday 30 September 2017

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 63, average heart rate was 55

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

5:45am - Body weight @ 168.0lbs / 76.202kgs

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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Saturday 30 September 2017

6:00pm - 6:30pm

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

Dips - 101.25kgs x 15+3+3+3+3+3

WG Pullups - 90kgs x 15+3+3+3+3+3

Shrugs - 152.5kgs x 25+5+5+5+5+5

Close Grip Bench - 55kgs x 15+3+3+3+3+3

EZ Curls - 30kgs x 15+3+3+3+3+3
 
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Saturday 30 September 2017

MyFitnessPal - 3,732 kcals (2,824 kcals from food plus 908 from alcohol) macros below from food only

Carbs - 275
Protein - 233
Fat - 90

Fitbit - 11,688 steps
 
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Sunday 01 October 2017

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

6:00am - Body weight @ 168.0lbs / 76.202kgs

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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Sunday 01 October 2017

6:24pm - 6:50pm

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

Hack Squat - 101.25kgs x 15+3+3+3+3+3

RDL - 58.75kgs x 15+3+3+3+3+3

Standing Calf Raise - 145kgs x 25+5+5+5+5+5

BB Upright Rows - 32.5kgs x 15+3+3+3+3+3

BB Face Pulls - 32.5kgs x 15+3+3+3+3+3
 
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Monday 02 October 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 62, average heart rate was 56

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

6:00am - Body weight @ 168.0lbs / 76.202kgs

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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Monday 02 October 2017

6:17pm - 6:47pm

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

Pendlay Rows - 95kgs x 15+3+3+3+3+3

Incline Bench - 62.5kgs x 15+3+3+3+3+3

Shrugs - 152.5kgs x 25+5+5+5+5+5

Close Grip Bench - 55kgs x 15+3+3+3+3+3

EZ Curls - 30kgs x 15+3+3+3+3+3
 
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Tuesday 03 October 2017

6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 59, average heart rate was 56

Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery

6:25am -Body weight @ 168.0lbs / 76.202kgs

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

DUE TO HRV BEING IN SYMPATHETIC TERRITORY AND DROPPING I WILL PROBABLY TAKE TODAY AS A REST DAY
 
Wednesday 04 October 2017

6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 9, average heart rate was 54

Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery

6:20am - Body weight @ 168.4lbs / 76.385kgs

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
 
Wednesday 04 October 2017

6:15pm - 6:36pm

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

Barbell Lunges - 51.25kgs x 15+3+3+3+3+3

RDL - 58.75kgs x 15+3+3+3+3+3

Standing Calf Raise - 145kgs x 25+5+5+5+5+5

BB Upright Rows - 32.5kgs x 15+3+3+3+3+3

BB Face Pulls - 32.5kgs x 15+3+3+3+3+3
 
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Wednesday 04 October 2017

MyFitnessPal - 3,178 kcals

Carbs - 335
Protein - 276
Fat - 83

Fitbit - 5,086 steps
 
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Thursday 05 October 2017

Average Weight - 168.0lbs / 76.203kgs - up 0.4lbs / 0.181kg

Average Weight is calculated over the last 7 days (todays weight is 168.2 and range across the week was 167.6 - 168.4)

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

Nett (after cardio) 3,017 (x18.00)
Gross (before cardio) - 3,216 (x19.19)


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 27,900 steps over

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

carbs @ 38.53% (309.71g)
protein @ 33.93% (272.78g)
fats @ 23.51% (83.99g)
alcohol @ 4.04%
 
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Thursday 05 October 2017

6:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) 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

6:10am - Body weight @ 168.2lbs / 76.294kgs

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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