mickc1965 training log

Saturday 30 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 54, 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 @ 174.0lbs / 78.925kgs

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
 
Give Dr Stuart McGill’s ‘big 3’ spinal stability exercises a look.

Also, I’d suggest acquiring an ab wheel for rollouts, they’re only about $5 or so.
 
Saturday 30 December 2017

7:00pm - All exercises performed myo reps style - 20 rep activation set +2 myo rep sets (shrugs 25 +2)

Pendlay Rows - 87.5kgs x 20+4+4

WG Pullups - 80kgs x 20+4+4

EZ Curls - 20kgs x 20+4+4

Shrugs - 170kgs x 25+5+5
 
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Saturday 30 December 2017

MyFitnessPal - 2,598 kcals

Carbs - 253
Protein - 274
Fat - 55

Fitbit - 6,727 steps
 
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Sunday 31 December 2017

5:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (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

6:00am - Body weight @ 173.0lbs / 78.471kgs

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 31 December 2017

3:00pm - All exercises performed myo reps style - 20 rep activation set +4 myo rep set

Flat Bench - 65kgs x 20+4+4+4+4

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

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

Close Grip Bench - 50kgs x 20+4+4+4+4
 
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Sunday 31 December 2017

MyFitnessPal - 2,847 kcals

Carbs - 307
Protein - 258
Fat - 66

Fitbit - 5,273 steps
 
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Monday 01 January 2018

8:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 56

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

9:00am - Body weight @ 173.0lbs / 78.471kgs
 
Monday 01 January 2018

2:30pm - All exercises performed myo reps style - 20 rep activation set +4 myo rep set (calves 25 +4)

Front Squat - 57.5kgs x 20+4+4+4+4

RDL - 55kgs x 20+4+4+4+4

Standing Calf Raise - 160kgs x 25+5+5+5+5
 
Tuesday 02 January 2018

6:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 56

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

7:00am - Body weight @ 172.0lbs / 78.017kgs
 
Tuesday 02 January 2018

7:00pm - All exercises performed myo reps style - 20 rep activation set +4 myo rep sets (shrugs 25 +4)

Pendlay Rows - 87.5kgs x 20+4+4+4+4

Shrugs - 170kgs x 25+5+5+5+5

WG Pullups - 79kgs x 20+4+4+3+3

EZ Curls - 20kgs x 20+4+4+4+4
 
Wednesday 03 January 2018

8:30am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 61

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

8:40am - 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
 
Wednesday 03 January 2018

7:15pm - All exercises performed myo reps style - 20 rep activation set +5 myo rep sets

Flat Bench - 65kgs x 20+4+4+4+4+4

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

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

Close Grip Bench - 50kgs x 20+4+4+4+4+4
 
Wednesday 03 January 2018

MyFitnessPal - 2,184 kcals

Carbs - 233
Protein - 168
Fat - 65

Fitbit - 8,077 steps
 
Thursday 04 January 2018

6:20am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 59, average heart rate was 57


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

6:30am - Body weight @ 171.6lbs / 77.836kgs

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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Thursday 04 January 2018

Average Weight - 172.7lbs / 78.335kgs - up 0.9lbs / 0.408kgs


Average Weight was calculated over the last 7 days - 174.6 / 174.0 / 173.0 / 173.0 / 172.0 / 170.6 / 171.6 = 172.69

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

Nett (after cardio) 2,465 (x14.35)
Gross (before cardio) - 2,518 (x14.66)


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 7,380 steps over

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

carbs @ 42.65% (268.39g)
protein @ 32.59% (205.11g)
fats @ 24.77% (69.27g)
alcohol @ 0%
 
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