mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Wednesday 01 November 2017
6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 52, average heart rate was 58
Compared to your personal baseline your Sympathetic activity is abnormally high. To avoid over training or over stressing it is highly recommended to prioritize rest. Good activities include: HRV guided breathing, walking and light mobility work
6:05am - Body weight @ 171.2lbs / 77.655kgs
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 is 12 +8 reps
BB Upright Rows - 37.5kgs x 12+2+2+2+2
BB Face Pulls - 37.5kgs x 12+2+2+2+2
6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 52, average heart rate was 58
Compared to your personal baseline your Sympathetic activity is abnormally high. To avoid over training or over stressing it is highly recommended to prioritize rest. Good activities include: HRV guided breathing, walking and light mobility work
6:05am - Body weight @ 171.2lbs / 77.655kgs
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 is 12 +8 reps
BB Upright Rows - 37.5kgs x 12+2+2+2+2
BB Face Pulls - 37.5kgs x 12+2+2+2+2
mickc1965
Well-Known Member
Thursday 02 November 2017
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 54, average heart rate was 57
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
5:55am - Body weight @ 171.2lbs / 77.655kgs
No training this morning as left elbow is in pain (even loading weights last night hurt) and right shoulder is playing up (that could have been caused when I fell over on Sunday night when I was pissed!!). Issue with elbow I will try and resolve with loading up on fish oils (has worked in the past) and I will go back to previous routine where I did the following without issue
Day 1 AM - Delts (Upright Rows and BB Face Pulls) and Abs
Day 1 PM - Front Squat, RDL and Standing Calf Raise
Day 2 AM - Flat Bench, Wide Grip Pull ups and Close Grip Bench
Day 2 PM - Pendlay Rows, Rear Shrugs and EZ Curls
All will be performed myo reps starting with Days 1 and 2 of each rep block doing 1 activation set and that is it, days 3 and 4 will be followed by a single myo reps set (15s will be +3, 12s will be +2 and 10s will be +2), Days 5 and 6 will be 2 myo reps sets, 7 and 8 will be 3 myo rep sets etc, will probably throw in 2 rest days towards the end of each fortnight block. If all of the myo reps are completed at the end of each block then I wil increase the load next time, if not will leave weight the same.
Note - Shrugs and Calf Raises will be a 25 rep activation set followed by 5 myo rep sets of 5 adding weight every fortnight if the 5 x 5 is completed that is.
I may even throw in the odd deadlift session but will see how it goes
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 54, average heart rate was 57
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
5:55am - Body weight @ 171.2lbs / 77.655kgs
No training this morning as left elbow is in pain (even loading weights last night hurt) and right shoulder is playing up (that could have been caused when I fell over on Sunday night when I was pissed!!). Issue with elbow I will try and resolve with loading up on fish oils (has worked in the past) and I will go back to previous routine where I did the following without issue
Day 1 AM - Delts (Upright Rows and BB Face Pulls) and Abs
Day 1 PM - Front Squat, RDL and Standing Calf Raise
Day 2 AM - Flat Bench, Wide Grip Pull ups and Close Grip Bench
Day 2 PM - Pendlay Rows, Rear Shrugs and EZ Curls
All will be performed myo reps starting with Days 1 and 2 of each rep block doing 1 activation set and that is it, days 3 and 4 will be followed by a single myo reps set (15s will be +3, 12s will be +2 and 10s will be +2), Days 5 and 6 will be 2 myo reps sets, 7 and 8 will be 3 myo rep sets etc, will probably throw in 2 rest days towards the end of each fortnight block. If all of the myo reps are completed at the end of each block then I wil increase the load next time, if not will leave weight the same.
Note - Shrugs and Calf Raises will be a 25 rep activation set followed by 5 myo rep sets of 5 adding weight every fortnight if the 5 x 5 is completed that is.
I may even throw in the odd deadlift session but will see how it goes
mickc1965
Well-Known Member
Thursday 02 November 2017
Average Weight - 169.4lbs / 76.838kgs - up 0.4lbs / 0.181kg
Average Weight was calculated over the last 7 days - 168.8 / 168.2 / 167.4 / 170.0 / 168.8 / 171.2 / 171.2
Average daily calorie intake based on last weeks body weight (169.0 lbs)
Nett (after cardio) 3,042 (x18.00)
Gross (before cardio) - 3,352 (x19.83)
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 (this is assuming 2000 steps = 1 mile of walking and 100 kcals burned), should I do any running or cycling this will be logged separately - this week was 43,396 steps over
Average daily macros (c/p/f are from food only)
carbs @ 43.10% (361.12g)
protein @ 25.62% (214.70g)
fats @ 22.05% (82.12g)
alcohol @ 9.23%
Average Weight - 169.4lbs / 76.838kgs - up 0.4lbs / 0.181kg
Average Weight was calculated over the last 7 days - 168.8 / 168.2 / 167.4 / 170.0 / 168.8 / 171.2 / 171.2
Average daily calorie intake based on last weeks body weight (169.0 lbs)
Nett (after cardio) 3,042 (x18.00)
Gross (before cardio) - 3,352 (x19.83)
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 (this is assuming 2000 steps = 1 mile of walking and 100 kcals burned), should I do any running or cycling this will be logged separately - this week was 43,396 steps over
Average daily macros (c/p/f are from food only)
carbs @ 43.10% (361.12g)
protein @ 25.62% (214.70g)
fats @ 22.05% (82.12g)
alcohol @ 9.23%
Last edited:
mickc1965
Well-Known Member
Friday 03 November 2017
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 55
Compared to your recent baseline, you should be able to train harder and handle more stress today
5:55am - Body weight @ 170.0lbs / 77.111kgs
6:15am - Deload Session (2 x 15 reps)
BB Upright Rows - 20kgs x 15, 15
BB Face Pulls - 20kgs x 15, 15
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
5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 55
Compared to your recent baseline, you should be able to train harder and handle more stress today
5:55am - Body weight @ 170.0lbs / 77.111kgs
6:15am - Deload Session (2 x 15 reps)
BB Upright Rows - 20kgs x 15, 15
BB Face Pulls - 20kgs x 15, 15
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
mickc1965
Well-Known Member
Saturday 04 November 2017
6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 52, average heart rate was 57
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
6:40am - Body weight @ 169.4lbs / 76.838kgs
7:00am - Deload Session (2 x 15 reps)
Flat Bench - 45kgs x 15, 15
WG Pullups - 77.5kgs x 15, 15
Close Grip Bench - 35kgs x 15, 15
6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 52, average heart rate was 57
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
6:40am - Body weight @ 169.4lbs / 76.838kgs
7:00am - Deload Session (2 x 15 reps)
Flat Bench - 45kgs x 15, 15
WG Pullups - 77.5kgs x 15, 15
Close Grip Bench - 35kgs x 15, 15
mickc1965
Well-Known Member
Sunday 05 November 2017
6:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (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
6:40am - Body weight @ 169.6lbs / 76.929kgs
7:00am - Deload Session (2 x 15 reps)
BB Upright Rows - 20kgs x 15, 15
BB Face Pulls - 20kgs x 15, 15
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
6:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (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
6:40am - Body weight @ 169.6lbs / 76.929kgs
7:00am - Deload Session (2 x 15 reps)
BB Upright Rows - 20kgs x 15, 15
BB Face Pulls - 20kgs x 15, 15
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
mickc1965
Well-Known Member
Monday 06 November 2017
5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 58, 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 @ 171.4lbs / 77.746kgs
6:10am - Deload Session (2 x 15 reps)
BB Upright Rows - 20kgs x 15, 15
BB Face Pulls - 20kgs x 15, 15
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
5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 58, 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 @ 171.4lbs / 77.746kgs
6:10am - Deload Session (2 x 15 reps)
BB Upright Rows - 20kgs x 15, 15
BB Face Pulls - 20kgs x 15, 15
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