mickc1965 training log
- Thread starter mickc1965
- Start date
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%
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%
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
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
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
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
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
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
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
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:
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
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:
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
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:
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
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:
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
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
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
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
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
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:
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
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