mickc1965 training log

Wednesday 20 December 2017

MyFitnessPal - 3,326 kcals

Carbs - 358
Protein - 172
Fat - 132

Fitbit - 6,846 steps

Odd situation at bedtime as I weighed less than I did when I woke in the morning!!! No difference in any bowel or bladder movements, even ate more than normal.
 
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Thursday 21 December 2017

Average Weight - 171.6lbs / 77.836kgs - down 0.3lbs / 0.136kg

Average Weight was calculated over the last 7 days - 170.6 / 170.6 / 172.0 / 172.2 / 172.8 / 172.4 / 170.2 = 171.54

Average daily calorie intake based on last weeks body weight (171.9 lbs)

Nett (after cardio) - 3,092 (x17.99)
Gross (before cardio) - 3,176 (x18.48)

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 11,744 steps over

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

carbs @ 48.47% (384.74g)
protein @ 23.80% (188.95g)
fats @ 27.73% (97.82g)
alcohol @ 0%
 
Thursday 21 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 55

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

6:00am - Body weight @ 170.2lbs / 77.201kgs
 
Friday 22 December 2017

4:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 52

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

4:50am - Body weight @ 171.4lbs / 77.746kgs
 
Saturday 23 December 2017

5:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) 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

6:00am - Body weight @ 170.0lbs / 77.111kgs

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 23 December 2017

7:15pm - All exercises performed myo reps style - 20 rep activation set +1 myo rep set (calves 25 +1)

Flat Bench - 65kgs x 20+4

Front Squat - 57.5gs x 20+4

RDL - 55kgs x 20+4

Standing Calf Raise - 160kgs x 25+5

Close Grip Bench - 50kgs x 20+4
 
Saturday 23 December 2017

MyFitnessPal - 2,886 kcals

Carbs - 338
Protein - 175
Fat - 92

Fitbit - 9,611 steps
 
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Sunday 24 December 2017

4:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 60, average heart rate was 54

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

5:00am - 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 60s
 
Sunday 24 December 2017

2:45pm - All exercises performed myo reps style - 20 rep activation set +1 myo rep set (shrugs 25 +1)

Pendlay Rows - 87.5kgs x 20+4

WG Pullups - 78.75kgs x 20+4

BB Upright Rows - 32.5kgs x 20+4

BB Face Pulls - 32.5kgs x 20+4

Shrugs - 170kgs x 25+5

EZ Curls - 20kgs x 20+4
 
Monday 25 December 2017

5:20am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 60, 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

5:25am - Body weight @ 170.0lbs / 77.111kgs

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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Monday 25 December 2017

Unable to train today as my daughters boyfriend went to train and the garage door broke so spent an hour and a half removing the door and then had to go to my sisters for Xmas dinner.

No training for Boxing Day as recovering from drinking over 2 bottles of red wine
 
mickc1965 said:
Monday 25 December 2017

Unable to train today as my daughters boyfriend went to train and the garage door broke so spent an hour and a half removing the door and then had to go to my sisters for Xmas dinner.

No training for Boxing Day as recovering from drinking over 2 bottles of red wine
Click to expand...
How daaaare he! XD hehe, he must have been doing some explosive lateral raises and let a dumbbell slip!

Hope your back's feeling better mate
 
Thursday 28 December 2017

Average Weight - 171.8lbs / 77.927kgs - up 0.2lbs / 0.091kgs

Average Weight was calculated over the last 7 days - 171.4 /170.0 / 170.6 / 170.0 / 168.8 / 174.0 / 178.0 = 171.83

Average daily calorie intake based on last weeks body weight (171.6 lbs)

Nett (after cardio) 3,491 (x20.34)
Gross (before cardio) - 3,720 (x21.68)

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 32,123 steps over

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

carbs @ 40,03% (372.24g)
protein @ 19.81% (184.19g)
fats @ 25.09% (103.31g)
alcohol @ 15.17%
 
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Thursday 28 December 2017

7:00pm - All exercises performed myo reps style - 20 rep activation set +2 myo rep sets

Flat Bench - 65kgs x 20+4+4

BB Upright Rows - 32.5kgs x 20+4+4

BB Face Pulls - 32.5kgs x 20+4+4

Close Grip Bench - 50kgs x 20+4+4
 
Friday 29 December 2017

8:30am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 56, average heart rate was 61

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

Body weight @ 174.6lbs / 79.197kgs

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
 
Friday 29 December 2017

7:15pm - All exercises performed myo reps style - 20 rep activation set +2 myo rep sets (calves 25 +2)

Front Squat - 57.5kgs x 20+4+4

RDL - 55kgs x 20+4+4

Standing Calf Raise - 160kgs x 25+5+5
 
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