mickc1965 training log

Monday 27 November 2017

5:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 58, average heart rate was 57

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

5:25am - Body weight @ 171.2lbs / 77.655kgs

5:40am - All exercises performed myo reps style - 10 rep activation set +1 myo rep set

BB Upright Rows - 38.75kgs x 10+2

BB Face Pulls - 38.75kgs 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
 
Monday 27 November 2017

7:00pm - All exercises performed myo reps style - 10 rep activation set +1 myo rep set (shrugs will be 25 +1)

Pendlay Rows - 110kgs x 10+2

Flat Bench - 81.25kgs x 10+2

WG Pullups - 92.5kgs x 10+2

Shrugs - 167.5kgs x 25+5
 
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Tuesday 28 November 2017

5:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 62, average heart rate was 58

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

5:50am - Body weight @ 170.6lbs / 77.383kgs

6:00am - All exercises performed myo reps style - 10 rep activation set +2 myo rep sets

Close Grip Bench - 65kgs x 10+2+2

EZ Curls - 37.5kgs x 10+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
 
Tuesday 28 November 2017

7:15pm - All exercises performed myo reps style - 10 rep activation set +2 myo rep sets (calves 25 +2)

Front Squat - 72.5kgs x 10+2+2

RDL - 70kgs x 10+2+2

Standing Calf Raise - 157.5kgs x 25+5+5
 
Wednesday 29 November 2017

5:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 56

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

5:30am - Body weight @ 171.0lbs / 77.564kgs

5:45am - All exercises performed myo reps style - 10 rep activation set +2 myo rep sets

BB Upright Rows - 38.75kgs x 10+2+2

BB Face Pulls - 38.75kgs x 10+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 60s
 
Wednesday 29 November 2017

7:15pm - All exercises performed myo reps style - 10 rep activation set +2 myo rep set (shrugs will be 25 +2)

Pendlay Rows - 110kgs x 10+2+2

Flat Bench - 81.25kgs x 10+2+2

WG Pullups - 92.5kgs x 10+2+2

Shrugs - 167.5kgs x 25+5+5
 
Thursday 30 November 2017

Average Weight - 170.9lbs / 77.519kgs - up 0.3lbs / 0.136kgs

Average Weight was calculated over the last 7 days - 171.0 / 170.6 / 170.8 / 171.2 / 170.6 / 171.0 / 170.8 = 170.86

Average daily calorie intake based on last weeks body weight (170.6 lbs)

Nett (after cardio) 3,060 (x17.94)
Gross (before cardio) - 3,074 (x18.02)

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 1,898 steps over

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

carbs @ 46.00% (353.40g)
protein @ 28.01% (215.21g)
fats @ 25.99% (88.74g)
alcohol @ 0%
 
Thursday 30 November 2017

4:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 60, average heart rate was 56

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

4:40am - Body weight @ 170.8lbs / 77.474kgs

5:00am - All exercises performed myo reps style - 10 rep activation set +3 myo rep sets

Close Grip Bench - 65kgs x 10+2+2+2

EZ Curls - 25kgs x 10+2+2+2 (reduced load due to elbow issues)

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 60s
 
Thursday 30 November 2017

7:10pm - All exercises performed myo reps style - 10 rep activation set +3 myo rep sets (calves 25 +3)

Front Squat - 72.5kgs x 10+2+2+2

RDL - 70kgs x 10+2+2+2

Standing Calf Raise - 157.5kgs x 25+5+5+5
 
Thursday 30 November 2017

MyFitnessPal - 3,071 kcals

Carbs - 383
Protein - 183
Fat - 89

Fitbit - 5,951 steps
 
Friday 01 December 2017

5:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 54, average heart rate was 59

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

5:20am - Body weight @ 170.4lbs / 77.292kgs

5:30am - All exercises performed myo reps style - 10 rep activation set +3 myo rep sets

BB Upright Rows - 38.75kgs x 10+2+2+2

BB Face Pulls - 38.75kgs x 10+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 60s
 
Saturday 02 December 2017

6:55am - HRV Elite info (based on 4 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

7:00am - Body weight @ 171.2lbs / 77.655kgs

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 60s
 
Saturday 02 December 2017

7:20pm - All exercises performed myo reps style - 10 rep activation set +3 myo rep set (shrugs will be 25 +3)

Pendlay Rows - 110kgs x 10+2+2+2

Flat Bench - 81.25kgs x 10+2+2+2

WG Pullups - 92.5kgs x 10+2+2+2

Shrugs - 167.5kgs x 25+5+5+5
 
Saturday 02 December 2017

MyFitnessPal - 2,883 kcals

Carbs - 350
Protein - 179
Fat - 85

Fitbit - 4,765 steps
 
Sunday 03 December 2017

5:05am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 57

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

5:10am - Body weight @ 170.8lbs / 77.474kgs

5:40am - All exercises performed myo reps style - 10 rep activation set +4 myo rep sets

Close Grip Bench - 65kgs x 10+2+2+2+2

EZ Curls - 25kgs x 10+2+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 60s
 
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Sunday 03 December 2017

2:00pm - All exercises performed myo reps style - 10 rep activation set +4 myo rep sets (calves 25 +4)

Front Squat - 72.5kgs x 10+2+2+2+2

RDL - 70kgs x 10+2+2+2+2

Standing Calf Raise - 157.5kgs x 25+5+5+5+5
 
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