mickc1965 training log

Discussion in 'Training Logs' started by mickc1965, Mar 26, 2014.

  1. mickc1965

    mickc1965 Well-Known Member

    Wednesday 11 October 2017

    MyFitnessPal - 3,029 kcals

    Carbs - 306
    Protein - 284
    Fat - 75

    Fitbit - 5,404 steps
     
  2. mickc1965

    mickc1965 Well-Known Member

    Thursday 12 October 2017

    Average Weight - 168.3lbs / 76.340kgs - up 0.3lbs / 0.136kg

    Average weight is calculated over the last 7 days (todays weight is 168.6 and range across the week was 168.0 - 168.6)

    Average daily calorie intake based on last weeks body weight (168.0 lbs)

    Nett (after cardio) 3,022 (x17.99)
    Gross (before cardio) - 3,174 (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 271,219 steps over

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

    carbs @ 39.01% (309.45g)
    protein @ 33.90% (268.93g)
    fats @ 23.51% (82.89g)
    alcohol @ 3.59%
     
  3. mickc1965

    mickc1965 Well-Known Member

    Thursday 12 October 2017

    5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 56.

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

    5:35am - Body weight @ 168.6lbs / 76.476kgs

    Alternating Knee Crunch - 3 x 25
    Alternating Leg Raises - 3 x 25
    Crunches - 3 x 25
    Alternating Heel Touches - 3 x 25
    Leg Pull Ins - 3 x 25
    Knees Raised Crunches - 3 x 25
     
  4. mickc1965

    mickc1965 Well-Known Member

    Thursday 12 October 2017

    6:11pm - 6:41pm

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

    Incline Bench - 63.75kgs x 15+3+3+3+3+3

    Pendlay Rows - 96.25kgs x 15+3+3+3+3+3

    Shrugs - 155kgs x 25+5+5+5+5+5

    Close Grip Bench - 56.25kgs x 15+3+3+3+3+3

    EZ Curls - 31.25kgs x 15+3+3+3+3+3
     
  5. mickc1965

    mickc1965 Well-Known Member

    Thursday 12 October 2017

    MyFitnessPal - 3,023 kcals

    Carbs - 329
    Protein - 258
    Fat - 76

    Fitbit - 11,954 steps
     
  6. mickc1965

    mickc1965 Well-Known Member

    Friday 13 October 2017

    4:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 63, average heart rate was 54.

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

    4:35am - Body weight @ 168.0lbs / 76.202kgs

    Alternating Knee Crunch - 3 x 25
    Alternating Leg Raises - 3 x 25
    Crunches - 3 x 25
    Alternating Heel Touches - 3 x 25
    Leg Pull Ins - 3 x 25
    Knees Raised Crunches - 3 x 25
     
  7. mickc1965

    mickc1965 Well-Known Member

    Friday 13 October 2017

    6:28pm - 6:47pm

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

    Barbell Lunges - 52.5kgs x 15+3+3+3+3+3

    RDL - 60kgs x 15+3+3+3+3+3

    Standing Calf Raise - 147.5kgs x 25+5+5+5+5+5

    BB Upright Rows - 33.75kgs x 15+3+3+3+3+3

    BB Face Pulls - 33.75kgs x 15+3+3+3+3+3
     
    Last edited: Oct 14, 2017
  8. mickc1965

    mickc1965 Well-Known Member

    Friday 13 October 2017

    MyFitnessPal - 4219 kcals (2,968 kcals from food plus 1251 from alcohol) macros below from food only

    Carbs - 338
    Protein - 228
    Fat - 79

    Fitbit - 17,965 steps
     
  9. mickc1965

    mickc1965 Well-Known Member

    Saturday 14 October 2017

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

    Body weight @ 168.8lbs / 76.566kgs


    Alternating Knee Crunch - 3 x 25
    Alternating Leg Raises - 3 x 25
    Crunches - 3 x 25
    Alternating Heel Touches - 3 x 25
    Leg Pull Ins - 3 x 25
    Knees Raised Crunches - 3 x 25

    REST DAY
     
    Last edited: Oct 16, 2017
  10. mickc1965

    mickc1965 Well-Known Member

    Saturday 14 October 2017

    MyFitnessPal - 3,236 kcals

    Carbs - 391
    Protein - 236
    Fat - 80

    Fitbit - 15,789 steps
     
  11. mickc1965

    mickc1965 Well-Known Member

    Sunday 15 October 2017

    6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 65, average heart rate was 53.

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

    6:35am - Body weight @ 168.4lbs / 76.385kgs

    Alternating Knee Crunch - 3 x 25
    Alternating Leg Raises - 3 x 25
    Crunches - 3 x 25
    Alternating Heel Touches - 3 x 25
    Leg Pull Ins - 3 x 25
    Knees Raised Crunches - 3 x 25

    ANOTHER REST DAY
     
    Last edited: Oct 15, 2017
  12. mickc1965

    mickc1965 Well-Known Member

    Sunday 15 October 2017

    MyFitnessPal - 2,948 kcals

    Carbs - 332
    Protein - 224
    Fat - 80

    Fitbit - 4,065 steps
     
  13. mickc1965

    mickc1965 Well-Known Member

    I have decided to re introduce twice a day training as keep waking up early (2:45 am today) and I am also going to do 2 back exercises, so will do a back thickness exercise (Deadlift, Rack Pulls and Pendlay Rows) and a lat exercise (Wide Grip, Neutral Grip and Supinated Grip) so routine will look like below

    Routine A

    Day 1 am - BB Upright Rows, BB Face Pulls and Abs
    Day 1 pm - Front Squat, RDL and Standing Calf Raise
    Day 2 am - Dips , Close Grip Bench and Abs
    Day 2 pm - Deadlift, WG Pullups, Shrugs and EZ curls

    Routine B

    Day 3 am - BB Upright Rows, BB Face Pulls and Abs
    Day 3 pm - BB Hack Squat, RDL and Standing Calf Raise
    Day 4 am - BB Incline Bench , Close Grip Bench and Abs
    Day 4 pm - Rack Pull, NG Pullups, Shrugs and EZ curls

    Routine C

    Day 5 am - BB Upright Rows, BB Face Pulls and Abs
    Day 5 pm - BB Lunges, RDL and Standing Calf Raise
    Day 6 am - BB Flat Bench, Close Grip Bench and Abs
    Day 6 pm - Pendlay Rows, SG Pullups, Shrugs and EZ curls

    All exercises will be Myo reps progressing over the weeks from 15 + rep down to 10 rep loads (shrugs and calves will be 25 reps), deload and repeat
     
    Last edited: Oct 16, 2017
  14. mickc1965

    mickc1965 Well-Known Member

    Monday 16 October 2017

    5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 58, average heart rate was 54.

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

    5:35am - Body weight @ 168.6lbs / 76.476kgs

    5:58am - 6:18am

    Alternating Knee Crunch - 2 x 30
    Alternating Leg Raises - 2 x 30
    Crunches - 2 x 30
    Alternating Heel Touches - 2 x 30
    Leg Pull Ins - 2 x 30
    Knees Raised Crunches - 2 x 30

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

    Flat Bench - 73.75kgs x 15+3+3+3+3+3

    Close Grip Bench - 56.25kgs x 15+3+3+3+3+3
     
  15. mickc1965

    mickc1965 Well-Known Member

    Monday 16 October 2017

    6:04pm - 6:29pm

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


    Deadlift - 127.5kgs x 15+3+3+3+3+3

    WG Pullups - 80kgs x 15+3+3+3+3+3

    Reduced down to body weight in gym wear as following deads, will up by 2.5kgs per week to establish correct load as a 2nd exercise.

    Shrugs - 155kgs x 25+5+5+5+5+5

    EZ Curls - 31.25kgs x 15+3+3+3+3+3
     
  16. mickc1965

    mickc1965 Well-Known Member

    Monday 16 October 2017

    MyFitnessPal - 2,986 kcals

    Carbs - 338
    Protein - 226
    Fat - 82

    Fitbit - 2,324 steps
     
  17. mickc1965

    mickc1965 Well-Known Member

    Tuesday 17 October 2017

    5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 55.

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

    5:50am - Body weight @ 168.0lbs / 76.202kgs

    Alternating Knee Crunch - 2 x 30
    Alternating Leg Raises - 2 x 30
    Crunches - 2 x 30
    Alternating Heel Touches - 2 x 30
    Leg Pull Ins - 2 x 30
    Knees Raised Crunches - 2 x 30

    The following exercises are performed myo reps style - 15 +15

    BB Upright Rows - 35kgs x 15+3+3+3+3+3

    BB Face Pulls - 35kgs x 15+3+3+3+3+3
     
    Last edited: Oct 17, 2017 at 2:54 PM
  18. mickc1965

    mickc1965 Well-Known Member

    Tuesday 17 October 2017

    6:00pm - 6:20pm

    The following exercises performed myo reps style - 15 +15 (calves will be 25 +25)

    Front Squat - 63.75kgs x 15+3+3+3+3+3

    RDL - 61.25kgs x 15+3+3+3+3+3

    Standing Calf Raise - 150kgs x 25+5+5+5+5+5
     
  19. mickc1965

    mickc1965 Well-Known Member

    Tuesday 17 October 2017

    MyFitnessPal - 3,017 kcals

    Carbs - 347
    Protein - 226
    Fat - 83

    Fitbit - 2,855 steps
     
  20. mickc1965

    mickc1965 Well-Known Member

    Wednesday 18 October 2017

    5:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 57.

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

    5:30am - Body weight @ 168.8lbs / 76.566kgs

    Alternating Knee Crunch - 2 x 30
    Alternating Leg Raises - 2 x 30
    Crunches - 2 x 30
    Alternating Heel Touches - 2 x 30
    Leg Pull Ins - 2 x 30
    Knees Raised Crunches - 2 x 30

    5:44am - 6:08am

    The following exercises are performed myo reps style - 15 +15


    Dips - 103.75kgs x 15+3+3+3+3+3

    WG Pullups - 82.5kgs x 15+3+3+3+3+3

    Close Grip Bench - 56.25kgs x 15+3+3+3+3+3
     

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