mickc1965 training log

Discussion in 'Training Logs' started by mickc1965, Mar 26, 2014.

  1. mickc1965

    mickc1965 Well-Known Member

    Sunday 03 December 2017

    MyFitnessPal - 3,023 kcals

    Carbs - 339
    Protein - 193
    Fat - 98

    Fitbit - 6,010 steps
     
  2. mickc1965

    mickc1965 Well-Known Member

    Monday 04 December 2017

    4:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 63, average heart rate was 56

    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

    4:30am - Body weight @ 170.8lbs / 77.474kgs

    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

    REST DAY
     
    Last edited: Dec 5, 2017
  3. mickc1965

    mickc1965 Well-Known Member

    Monday 04 December 2017

    MyFitnessPal - 2,889 kcals

    Carbs - 345
    Protein - 181
    Fat - 86

    Fitbit - 3,152 steps
     
  4. mickc1965

    mickc1965 Well-Known Member

    Tuesday 05 December 2017

    5:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, 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 @ 171.0lbs / 77.564kgs

    6:10am - All exercises performed myo reps style - 10 rep activation set +4 myo rep sets


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

    BB Face Pulls - 38.75kgs 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
     
    Last edited: Dec 5, 2017
  5. mickc1965

    mickc1965 Well-Known Member

    Tuesday 05 December 2017

    7:00pm - All exercises performed myo reps style - 10 rep activation set +4 myo rep set (shrugs will be 25 +4)

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

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

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

    Shrugs - 167.5kgs x 25+5+5+5+5
     
  6. mickc1965

    mickc1965 Well-Known Member

    Tuesday 05 December 2017

    MyFitnessPal - 3,532 kcals

    Carbs - 389
    Protein - 221
    Fat - 120

    Fitbit - 5,449 steps
     
  7. mickc1965

    mickc1965 Well-Known Member

    Wednesday 06 December 2017

    5:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 64, 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

    6:00am - Body weight @ 172.2lbs / 78.109kgs

    6:15am - All exercises performed myo reps style - 10 rep activation set +5 myo rep sets

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

    EZ Curls - 25kgs x 10+2+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
     
    Last edited: Dec 6, 2017
  8. mickc1965

    mickc1965 Well-Known Member

    Wednesday 06 December 2017

    7:15pm - All exercises performed myo reps style - 10 rep activation set +5 myo rep sets (calves 25 +5)

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

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

    Standing Calf Raise - 157.5kgs x 25+5+5+5+5+5
     
  9. mickc1965

    mickc1965 Well-Known Member

    Wednesday 06 December 2017

    MyFitnessPal - 3,103 kcals

    Carbs - 403
    Protein - 177
    Fat - 86

    Fitbit - 4,989 steps
     
  10. mickc1965

    mickc1965 Well-Known Member

    Thursday 07 December 2017

    Average Weight - 171.2lbs / 77.655kgs - up 0.3lbs / 0.136kg

    Average Weight was calculated over the last 7 days - 170.4 / 171.2 / 170.8 / 170.8 / 171.0 / 172.2 / 172.0 = 171.2

    Average daily calorie intake based on last weeks body weight (170.9 lbs)

    Nett (after cardio) 3,077 (x18)
    Gross (before cardio) - 3,077 (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 119 steps over

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

    carbs @ 47.70% (366.89g)
    protein @ 24.74% (190.32g)
    fats @ 27.56% (94.23g)
    alcohol @ 0%
     
    Last edited: Dec 8, 2017
  11. mickc1965

    mickc1965 Well-Known Member

    Thursday 07 December 2017

    3:40am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 54


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

    3:45am - Body weight @ 172.0lbs / 78.017kgs

    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

    REST DAY (had to take the missus to Hospital again, on the 4:55am train zzz)
     
  12. mickc1965

    mickc1965 Well-Known Member

    Thursday 07 December 2017

    MyFitnessPal - 2,983 kcals

    Carbs - 399
    Protein - 198
    Fat - 66

    Fitbit - 13,377 steps
     
  13. mickc1965

    mickc1965 Well-Known Member

    Friday 08 December 2017

    5:55am - HRV Elite info (based on 4 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

    6:00am - Body weight @ 171.2lbs / 77.655kgs

    6:15am - All exercises performed myo reps style - 10 rep activation set +5 myo rep sets


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

    BB Face Pulls - 38.75kgs x 10+2+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
     
  14. mickc1965

    mickc1965 Well-Known Member

    Friday 08 December 2017

    6:15pm - All exercises performed myo reps style - 10 rep activation set +5 myo rep set (shrugs will be 25 +5)

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

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

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

    Shrugs - 167.5kgs x 25+5+5+5+5+5
     
  15. mickc1965

    mickc1965 Well-Known Member

    Friday 08 December 2017

    MyFitnessPal - 4,012 kcals (3,183 kcals from food plus 829 from alcohol) macros below from food only

    Carbs - 390
    Protein - 193
    Fat - 94

    Fitbit - 11,209 steps
     
  16. mickc1965

    mickc1965 Well-Known Member

    Saturday 09 December 2017

    5:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 49, average heart rate was 70 (influenced by alcohol)

    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

    6:00am - 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 60s
     
  17. mickc1965

    mickc1965 Well-Known Member

    No training tonight as f****d my back up doing DIY, knew I should have employed someone to rip the cupboards out
     
  18. mickc1965

    mickc1965 Well-Known Member

    Saturday 09 December 2017

    MyFitnessPal - 2,916 kcals

    Carbs - 385
    Protein - 194
    Fat - 66

    Fitbit - 7,989 steps
     
  19. mickc1965

    mickc1965 Well-Known Member

    Sunday 10 December 2017

    3:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 51


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

    Poor nights sleep caused by bad back!!

    8:00am - Body weight @ 173.0lbs / 78.471kgs

    No training today!!!
     
  20. mickc1965

    mickc1965 Well-Known Member

    Sunday 10 December 2017

    MyFitnessPal - 2,897 kcals

    Carbs - 381
    Protein - 195
    Fat - 64

    Fitbit - 3,820 steps
     

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