mickc1965 training log

Sunday 12 November 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 62, average heart rate was 57

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

5:40am - Body Weight - 167.8lbs / 76.113kgs (bad case of diarrhoea last night)

No training today as I was out visiting the missus in hospital (6:30am until 5pm) and then at a family 85th birthday celebration

MyFitnessPal - 3,775 kcals

Carbs - 392
Protein - 261
Fat - 130

Fitbit - 6,760 steps
 
Monday 13 November 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 56, average heart rate was 61

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

5:35am - Body weight @ 168.4lbs / 76.385kg

No training again today as missus is still in hospital so early to work and then up to hospital until 8:30ish, underground up the spout so cab to main line then 1:10 minute slow train home, finally at home at 10pm. Hopefully all things being equal she will be coming home tomorrow night so may start training again on Wednesday!!

MyFitnessPal - 4,806 kcals (chocolate fest)

Carbs - 506
Protein - 292
Fat - 179

Fitbit - 8,309 steps
 
Tuesday 14 November 2017

No HRV Elite test ths morning as was in a bit of a rush to get to an early meeting and forgot to do the test!!!!!!!!!!!!!

5:30am - Body weight @ 172.0lbs / 78.017kgs (result of last nights chocolate fest)

No training again today as early meeting and then up to see the missus in hospital, she was discharged and we got home about 8:30pm.

MyFitnessPal - 2,729 kcals

Carbs - 234
Protein - 226
Fat - 101

Fitbit - 6,190 steps
 
Hoping to resume training tonight (will resume on Day 3 of the 12 rep block detailed below) subject to the missus feeling ok, if she is rough still then I will not train.

Training will be slightly different than before, each rep range will be a 2 week block (15s, 12s, 10s and possibly 8s) still utilising myo reps with the same load throughout the 2 weeks as detailed below

15s
Days 1 & 2 - 15+3+3
Days 3 & 4 - 15+3+3+3
Days 5 & 6 - 15+3+3+3+3
Day 7 - Rest
Days 8 & 9 - 15+3+3+3+3+3 (Max)
Day 10 - Rest
Days 11 & 12 - 15+3+3+3+3+3+3 (Overreach)
Days 13 + 14 - Rest

12s
Days 1 & 2 - 12+3+3
Days 3 & 4 - 12+3+3+2
Days 5 & 6 - 12+3+3+2+2
Day 7 - Rest
Days 8 & 9 - 12+3+3+2+2+2 (Max)
Day 10 - Rest
Days 11 & 12 - 12+3+3+2+2+2+2 (Overreach)
Days 13 + 14 - Rest

10s
Days 1 & 2 - 10+2+2
Days 3 & 4 - 10+2+2+2
Days 5 & 6 - 10+2+2+2+2
Day 7 - Rest
Days 8 & 9 - 10+2+2+2+2+2 (Max)
Day 10 - Rest
Days 11 & 12 - 10+2+2+2+2+2+2 (Overreach)
Days 13 + 14 - Rest

8s
Days 1 & 2 - 8+2+2
Days 3 & 4 - 8+2+2+2
Days 5 & 6 - 8+2+2+2+1
Day 7 - Rest
Days 8 & 9 - 8+2+2+2+1+1 (Max)
Day 10 - Rest
Days 11 & 12 - 8+2+2+2+1+1+1 (Overreach)
Days 13 + 14 - Rest

Exercises will be

Days 1, 3, 5, 8 & 11 - AM - Close Grip Bench / EZ Curls - PM - Front Squats / RDL / Calf Raise (25 reps all blocks)
Days 2, 4, 6, 9 & 12 - AM - Upright Rows / BB Face Pulls - PM - Pendlay Rows / Flat Bench / Wide Grip Chins / Shrugs (25 reps all blocks)
 
Last edited:
Curious - are you continuing to progress in either/both size and strength over the mid-term with the myo-reps focus?
 
Jester said:
Curious - are you continuing to progress in either/both size and strength over the mid-term with the myo-reps focus?
Click to expand...

Slight increase in loads but nothing to write home about, increase in size is not bad for a 52 year old with low(ish) test, reason for myo reps is trying to keep workouts as short as possible to maximise time that can be spent with the missus. My best ever gains were with myo reps but I did do more exercises per body part.
 
Wednesday 15 November 2017

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 59

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

6:05am - Body weight @ 171.8lbs / 77.927kgs

7:00pm - All exercises performed myo reps style - 12 +2 myo rep sets, calves will be 25 +2 myo reps sets

Front Squat - 68.75kgs x 12+3+3

RDL - 66.25kgs x 12+3+3

Standing Calf Raise - 155kgs x 25+5+5

Close Grip Bench - 62.5kgs x 12+3+3

EZ Curls - 36.25kgs x 12+3+3
 
Thursday 16 November 2017

Average Weight - 170.1lbs / 77.156kgs - up 0.1lbs / 0.0454kg

Average Weight was calculated over the last 7 days - 169.4 / 170.8 / 167.8 / 168.4 / 172.0 / 171.8 / 170.4

Average daily calorie intake based on last weeks body weight (170.0 lbs)

Nett (after cardio) 3,055 (x17.97)
Gross (before cardio) - 3,315 (x19.50)

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 36,496 steps over

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

carbs @ 37.06% (307.11g)
protein @ 30.05% (249.03g)
fats @ 27.74% (102.18g)
alcohol @ 5.15%
 
Thursday 16 November 2017

5:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 63, average heart rate was 55

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

5:05am - Body weight @ 170.4lbs / 77.292kgs

5:15am - All exercises performed myo reps style - 12 +2 myo rep sets

BB Upright Rows - 37.5kgs x 12+3+3

BB Face Pulls - 37.5kgs x 12+3+3

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 16 November 2017

6:50pm - All exercises performed myo reps style - 12 +2 myo rep sets (shrugs will be 25 +2)

Pendlay Rows - 105kgs x 12+3+3

Flat Bench - 78.75kgs x 12+3+3

WG Pullups - 88.75kgs x 12+3+3

Shrugs - 165kgs x 25+5+5
 
Friday 17 November 2017

5:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 59

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

5:20am - Body weight @ 170.0lbs / 77.111kgs

5:35am - All exercises performed myo reps style - 12 +3 myo rep sets

Close Grip Bench - 62.5kgs x 12+3+3+2

EZ Curls - 36.25kgs x 12+3+3+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
 
Friday 17 November 2017

7:00pm - All exercises performed myo reps style - All exercises performed myo reps style - 12 +3 myo rep sets (calves 25 +3)

Front Squat - 68.75kgs x 12+3+3+2

RDL - 66.25kgs x 12+3+3+2

Standing Calf Raise - 155kgs x 25+5+5+5
 
Saturday 18 November 2017

6:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 53, average heart rate was 60

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

7:00am - Body weight @ 170.2lbs / 77.201kgs

7:45am - All exercises performed myo reps style - All exercises performed myo reps style - 12 +3 myo rep sets

BB Upright Rows - 37.5kgs x 12+3+3+2

BB Face Pulls - 37.5kgs x 12+3+3+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank - 1 x 30s
 
Saturday 18 November 2017

6:15pm - All exercises performed myo reps style - 12 +3 myo rep sets (shrugs will be 25 +3)

Pendlay Rows - 105kgs x 12+3+3+2

Flat Bench - 78.75kgs x 12+3+3+2

WG Pullups - 88.75kgs x 12+3+3+2

Shrugs - 165kgs x 25+5+5+5
 
Sunday 19 November 2017

4:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 55

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

5:00am - Body weight @ 170.4lbs / 77.292kgs

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank - 1 x 30s
 
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