mickc1965 training log

Thursday 04 January 2018

11:05pm - All exercises performed myo reps style - 20 rep activation set +5 myo rep sets (calves 25 +5)

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

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

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

Late night training session as missus is back in Hospital, hopefully she is back home tomorrow.
 
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Friday 05 January 2018

5:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 60, average heart rate was 59

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

5:55am - 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
 
Friday 05 January 2018

No training tonight as back was aching!! Old age

MyFitnessPal - 2,330 kcals

Carbs - 256
Protein - 172
Fat - 69

Fitbit - 9,012 steps
 
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Saturday 06 January 2018

5:40am - HRV Elite info (based on 4 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

5:50am - Body weight @ 170.4lbs / 77.292kgs

No training as up early to do weekly shop before a trip up North to watch the mighty Hatters against Newcastle in the FA cup so did not get back until 11:45pm

MyFitnessPal - 3,142 kcals (2,426 kcals from food plus 716 from alcohol) macros below from food only

Carbs - 284
Protein - 218
Fat - 48

Fitbit - 10,448 steps
 
Sunday 07 January 2018

9:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 60, average heart rate was 60

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

9:25am - 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
 
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Sunday 07 January 2018

2:00pm - All exercises performed myo reps style - 20 rep activation set +5 myo rep sets (shrugs 25 +5)

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

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

WG Pullups - 80kgs x 20+4+4+3+3+2

May have to drop pull-ups as getting a lot of pain in front right delt on initial pull-up and throughout the latter sets albeit at a reduced pain level

EZ Curls - 20kgs x 20+4+4+4+4+4
 
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Sunday 07 January 2018

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

Flat Bench - 72.5kgs x 15+3+3

BB Upright Rows - 36.25kgs x 15+3+3

BB Face Pulls - 36.25kgs x 15+3+3

Close Grip Bench - 58.5kgs x 15+3+3

Playing catch from having 2 days off
 
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Monday 08 January 2018

6:05am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 58

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

6:15am - Body weight @ 170.4lbs / 77.292kgs

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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mickc1965 said:
Sunday 07 January 2018

2:00pm - All exercises performed myo reps style - 20 rep activation set +5 myo rep sets (shrugs 25 +5)

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

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

WG Pullups - 80kgs x 20+4+4+3+3+2

May have to drop pull-ups as getting a lot of pain in front right delt on initial pull-up and throughout the latter sets albeit at a reduced pain level

EZ Curls - 20kgs x 20+4+4+4+4+4
Click to expand...


Go to neutral grip, or supinate re: pull-ups.
 
Monday 08 January 2018

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

Front Squat - 65kgs x 15+3+3

RDL - 62.5kgs x 15+3+3

Standing Calf Raise - 162.5kgs x 25+5+5
 
Tuesday 09 January 2018

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 54

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

5:55am - 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
 
Tuesday 09 January 2018

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

Pendlay Rows - 98.75kgs x 15+3+3

Shrugs - 172.5kgs x 25+5+5

EZ Curls - 22.5kgs x 15+3+3
 
Wednesday 10 January 2018

6:00am - HRV Elite info (based on 4 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

6:10am - Body weight @ 170.8lbs / 77.474kgs

Abs / Core

Curl Up - 3 sets x 10 reps with 5 seconds hold

Side Bridge - 3 x 10 seconds hold per side

Bird Dog - 3 x 10 seconds hold
 
Wednesday 10 January 2018

7:20pm - All exercises performed myo reps style - 15 rep activation set +3 myo rep sets

Flat Bench - 72.5kgs x 15+3+3+3

BB Upright Rows - 36.25kgs x 15+3+3+3

BB Face Pulls - 36.25kgs x 15+3+3+3

Close Grip Bench - 58.75kgs x 15+3+3+3
 
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