mickc1965 training log

Monday 20 November 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 55, average heart rate was 58

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

5:50am - Body weight @ 170.8lbs / 77.474kgs

6:00am - All exercises performed myo reps style - 12 +4 myo rep sets

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

EZ Curls - 36.25kgs x 12+3+3+2+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 35s
 
Monday 20 November 2017

7:00pm - All exercises performed myo reps style - All exercises performed myo reps style - 12 +4 myo rep sets (calves 25 +4)

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

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

Standing Calf Raise - 155kgs x 25+5+5+5+5
 
Tuesday 21 November 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 53, average heart rate was 62

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

5:50am - Body weight @ 171.0lbs / 77.564kgs

6:00am - All exercises performed myo reps style - All exercises performed myo reps style - 12 +4 myo rep sets

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

BB Face Pulls - 37.5kgs x 12+3+3+2+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 40s
 
Tuesday 21 November 2017

7:00pm - All exercises performed myo reps style - 12 +4 myo rep sets (shrugs will be 25 +4)

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

Flat Bench - 78.75kgs x 12+3+3+2+1

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

Shrugs - 165kgs x 25+5+5+5+5
 
Wednesday 22 November 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 56, average heart rate was 58

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

5:50am - Body weight @ 170.8lbs / 77.474kgs

6:00am - All exercises performed myo reps style - 12 +5 myo rep sets

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

EZ Curls - 36.25kgs x 12+3+3+2+2+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 45s

Note - Today was supposed to be a rest day but the missus will be back in Hospital tomorrow (got to be there at 7am so leaving home at 5:30ish) so no time to train at all tomorrow as I will not be home until about 10pm and she is likely to have another overnight stay.
 
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Wednesday 22 November 2017

7:00pm - All exercises performed myo reps style - All exercises performed myo reps style - 12 +5 myo rep sets (calves 25 +5)

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

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

Standing Calf Raise - 155kgs x 25+5+5+5+5+5
 
Thursday 23 November 2017

Average Weight - 170.6lbs / 77.383kgs - up 0.5lbs / 0.227kg

Average Weight was calculated over the last 7 days - 170.0 / 170.2 / 170.4 / 170.8 / 171.0 / 170.8 / 171.8 (3:00am weigh in due to taking missus to Hospital)

Average daily calorie intake based on last weeks body weight (170.1 lbs)

Nett (after cardio) 3,062 (x18)
Gross (before cardio) - 3,061 (x18)

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 144 steps over

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

carbs @ 46.91% (359.07g)
protein @ 27.62% (211.44g)
fats @ 25.47% (86.66g)
alcohol @ 0%
 
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Thursday 23 November 2017

3:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (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

3:10am - Body weight @ 171.8lbs / 77.927kgs

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 45s

No training today as taking missus back to Hospital [emoji853]
 
Friday 24 November 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 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

5:50am - Body weight @ 171.0lbs / 77.564kgs

6:00am - All exercises performed myo reps style - All exercises performed myo reps style - 12 +5 myo rep sets

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

BB Face Pulls - 37.5kgs x 12+3+3+2+2+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 50s
 
Friday 24 November 2017

7:10pm - All exercises performed myo reps style - 12 +5 myo rep sets (shrugs will be 25 +5)

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

Flat Bench - 77.5kgs x 12+3+3+2+2+2

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

Shrugs - 165kgs x 25+5+5+5+5+5
 
Saturday 25 November 2017

8:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 55, average heart rate was 58

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

8:35am - Body weight @ 170.6lbs / 77.383kgs


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 50s

REST DAY
 
Sunday 26 November 2017

8:00am - 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

8:05am - Body weight @ 170.8lbs / 77.474kgs

8:45am - All exercises performed myo reps style - 10 rep activation set +1 myo rep set

Close Grip Bench - 65kgs x 10+2

EZ Curls - 37.5kgs x 10+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 50s
 
Sunday 26 November 2017

6:30pm - All exercises performed myo reps style - 10 rep activation set +1 myo rep set (calves 25 +1)

Front Squat - 72.5kgs x 10+2

RDL - 70kgs x 10+2

Standing Calf Raise - 157.5kgs x 25+5
 
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