mickc1965 training log

Thursday 26 October 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 53

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

5:40am - 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
 
Thursday 26 October 2017

Average Weight - 169.0lbs / 76.557kgs - up 0.5lbs / 0.227kg

Average Weight was calculated over the last 7 days - 168.6 / 168.8 / 170.0 / 169.8 / 168.8 / 168.4 / 168.8

Nett (after cardio) - 3,033 (x18.00)
Gross (before cardio) - 3,210 (x19.05)

Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every step over that figure 0.05 kcals will be deducted as cardio, should I do any running or cycling this will be logged separately - this week was 24,866 steps over

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

carbs @ 41.88% (336.07g)
protein @ 25.92% (208.00g)
fats @ 26.67% (95.12g)
alcohol @ 5.53%
 
Friday 27 October 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 58

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

6:00am - 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

All exercises performed myo reps style - Phase 1, 12 plus 8 reps

BB Upright Rows - 37.5kgs x 12+2+2+2+2

BB Face Pulls - 37.5kgs x 12+2+2+2+2
 
Friday 27 October 2017

6:00pm - All exercises performed myo reps style - Phase 1, 12 +8 (calves will be 25 +25)

Front Squat - 70kgs x 12+2+2+2+2

RDL - 66.25kgs x 12+2+2+2+2

Standing Calf Raise - 152.5kgs x 25+5+5+5+5+5
 
Saturday 28 October 2017

6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 54

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

6:20am - Body weight @ 168.2lbs / 76.294kgs

6:30am - All exercises performed myo reps style - Phase 1, 12 +8

Dips - 112.5kgs x 12+2+2+2+2

WG Pullups - 90kgs x 12+2+2+2+2

Close Grip Bench - 62.5kgs x 12+2+2+2+2
 
Saturday 28 October 2017

6:00pm - All exercises performed myo reps style - Phase 1 is 12 +8 (shrugs will be 25 +25)

Rack Pulls - 175kgs x 12+2+2+2+2

Shrugs - 162.5kgs x 25+5+5+5+5+5

EZ Curls - 36.25kgs x 12+2+2+2+2
 
Last edited:
Jester said:
Ever think about narrowing the exercise count down and bringing up some of the bigger lifts?
Click to expand...

What would you suggest?

Issues I have once loads increase are elbow pain which is why I have added in neutral and supinated grip pull ups, bench also fucks my elbow up once I get towards 5rm so I added dips and incline and lower back which is why I no longer heavy (for me) deadlift or rear squat.
 
Last edited:
Sunday 29 October 2017

5:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) 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

5:30am - Body weight @ 167.4lbs / 75.931kgs

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

All exercises performed myo reps style - 12 +8

BB Upright Rows - 37.5kgs x 12+2+2+2+2

BB Face Pulls - 37.5kgs x 12+2+2+2+2
 
mickc1965 said:
What would you suggest?

Issues I have once loads increase are elbow pain which is why I have added in neutral and supinated grip pull ups, bench also fucks my elbow up once I get towards 5rm so I added dips and incline and lower back which is why I no longer heavy (for me) deadlift or rear squat.
Click to expand...


For the elbows specifically I would look at higher rep curls.

Izzy from PTW put up a great video on this.

I’ll come back to you re: suggested alterations.
 
Sunday 29 October 2017

12:00pm - All exercises performed myo reps style - Phase 1 is 12 +8 (calves will be 25 +25)

Hack Squat - 115kgs x 12+2+2+2+2

RDL - 66.5kgs x 12+2+2+2+2

Standing Calf Raise - 152.5kgs x 25+5+5+5+5+5
 
Last edited:
Sunday 29 October 2017

MyFitnessPal - 4,122 kcals (1,952 kcals from food plus 2,170 from alcohol) macros below from food only

Carbs - 170
Protein - 157
Fat - 73

Fitbit - 14,694 steps
 
Monday 30 October 2017

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

Body weight @ 170.0lbs / 77.111kgs

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
 
Tuesday 31 October 2017

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 61

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

6:05am - Body weight @ 168.8lbs / 76.566kgs

6:15am - All exercises performed myo reps style - Phase 1 is 12 +8 reps

Incline Bench - 68.75kgs x 12+2+2+2+2

NG Pullups - 88.75kgs x 12+2+2+2+2

Close Grip Bench - 62.5kgs x 12+2+2+2+2
 
Last edited:
Tuesday 31 October 2017

6:05pm - All exercises performed myo reps style - Phase 1 is 12 +8 (shrugs will be 25 +25)

Pendlay Rows - 106.25kgs x 12+2+2+2+2

Shrugs - 162.5kgs x 25+5+5+5+5+5

EZ Curls - 36.25kgs x 12+2+2+2+2
 
You must log in or register to reply here.
Back
Top