mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Thursday 11 January 2018

    Average Weight - 170.8lbs / 77.474kgs - down 1.9lbs / 0.862kg

    Average Weight was calculated over the last 7 days - 171.8 / 170.4 / 171.2 / 170.4 / 170.6 / 170.8 / 170.6 = 170.83

    Average daily calorie intake based on last weeks body weight (172.7 lbs)

    Nett (after cardio) 2.285 (x13.23)
    Gross (before cardio) - 2,441 (x14.13)


    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 21,761 steps over

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

    carbs @ 42.66% (260.24g)
    protein @ 29.37% (179.19g)
    fats @ 23.80% (64.53g)
    alcohol @ 4.17%
     
  2. mickc1965

    mickc1965 Well-Known Member

    Thursday 11 January 2018

    6:00am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) 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

    6:10am - Body weight @ 170.6lbs / 77.383kgs

    Abs / Core


    Curl Up - 2 sets x 10 reps with 10 seconds hold

    Side Bridge - 2 x 20 seconds hold per side

    Bird Dog - 2 x 20 seconds hold
     
  3. mickc1965

    mickc1965 Well-Known Member

    Thursday 11 January 2018

    7:15pm - All exercises performed myo reps style - 15 rep activation set +3 myo rep set (calves 25 +3)

    Front Squat - 65kgs x 15+3+3+3

    RDL - 62.5kgs x 15+3+3+3

    Standing Calf Raise - 162.5kgs x 25+5+5+5
     
  4. mickc1965

    mickc1965 Well-Known Member

    Thursday 11 January 2018

    MyFitnessPal - 2,419 kcals

    Carbs - 276
    Protein - 179
    Fat - 67

    Fitbit - 10,282 steps
     
  5. mickc1965

    mickc1965 Well-Known Member

    Friday 12 January 2018

    5:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 57, average heart rate was 59

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

    6:00am - Body weight @ 170.8lbs / 77.474kgs

    Abs / Core


    Curl Up - 2 sets x 10 reps with 10 seconds hold

    Side Bridge - 2 x 20 seconds hold per side

    Bird Dog - 2 x 20 seconds hold
     
  6. mickc1965

    mickc1965 Well-Known Member

    Friday 12 January 2018

    7:10pm - All exercises performed myo reps style - 15 rep activation set +3 myo rep sets (shrugs 25 +3)

    Pendlay Rows - 98.75kgs x 15+3+3+3

    Shrugs - 172.5kgs x 25+5+5+5

    EZ Curls - 22.5kgs x 15+3+3+3
     
  7. mickc1965

    mickc1965 Well-Known Member

    Friday 12 January 2018

    MyFitnessPal - 2,446 kcals

    Carbs - 261
    Protein - 175
    Fat - 79

    Fitbit - 9,931 steps
     
  8. mickc1965

    mickc1965 Well-Known Member

    Saturday 13 January 2017

    8:30am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 55, average heart rate was 59

    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

    In two minds whether to train tonight as it's chest and delts workout that is generally light on CNS and then take tomorrow as rest day or listen to HRV and rest today!!

    8:40am - Body weight @ 170.2lbs / 77.201kgs

    Abs / Core


    Curl Up - 2 sets x 10 reps with 10 seconds hold

    Side Bridge - 2 x 20 seconds hold per side

    Bird Dog - 2 x 20 seconds hold
     
    Last edited: Jan 14, 2018
  9. mickc1965

    mickc1965 Well-Known Member

    Saturday 13 January 2017

    7:30pm - All exercises performed myo reps style - 15 rep activation set +4 myo rep sets

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

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

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

    Close Grip Bench - 58.75kgs x 15+3+3+3+3
     
    Last edited: Feb 22, 2018
  10. mickc1965

    mickc1965 Well-Known Member

    Saturday 13 January 2017

    MyFitnessPal - 2,444 kcals

    Carbs - 261
    Protein - 174
    Fat - 79

    Fitbit - 10,747 steps
     
  11. mickc1965

    mickc1965 Well-Known Member

    Sunday 14 January 2018

    6:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 53


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

    7:00am - Body weight @ 170.2lbs / 77.201kgs

    Abs / Core

    Curl Up - 2 sets x 10 reps with 10 seconds hold

    Side Bridge - 2 x 20 seconds hold per side

    Bird Dog - 2 x 20 seconds hold
     
  12. mickc1965

    mickc1965 Well-Known Member

    Sunday 14 January 2018

    7:20pm - All exercises performed myo reps style - 15 rep activation set +4 myo rep set (calves 25 +4)


    Front Squat - 65kgs x 15+3+3+3+3

    RDL - 62.5kgs x 15+3+3+3+3

    Standing Calf Raise - 162.5kgs x 25+5+5+5+5
     
  13. _Simon_

    _Simon_ Active Member

    Haha in your FACE HRV!!!
     
  14. mickc1965

    mickc1965 Well-Known Member

    Sunday 14 January 2018

    MyFitnessPal - 2,508 kcals

    Carbs - 268
    Protein - 178
    Fat - 81

    Fitbit - 7,144 steps
     
  15. mickc1965

    mickc1965 Well-Known Member

    Monday 15 January 2018

    6:05am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 54, average heart rate was 57


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

    6:15am - Body weight @ 170.2lbs / 77.201kgs

    Abs / Core


    Curl Up - 2 sets x 10 reps with 10 seconds hold

    Side Bridge - 2 x 20 seconds hold per side

    Bird Dog - 2 x 20 seconds hold
     
  16. mickc1965

    mickc1965 Well-Known Member

    Monday 15 January 2018

    7:00pm - All exercises performed myo reps style - 15 rep activation set +4 myo rep set (shrugs 25 +4)


    Pendlay Rows - 98.75kgs x 15+3+3+3+3

    Shrugs - 172.5kgs x 25+5+5+5+5

    EZ Curls - 22.5kgs x 15+3+3+3+3
     
  17. mickc1965

    mickc1965 Well-Known Member

    Monday 15 January 2018

    MyFitnessPal -2,501 kcals

    Carbs - 267
    Protein - 175
    Fat - 83

    Fitbit - 9,281 steps
     
  18. mickc1965

    mickc1965 Well-Known Member

    Tuesday 16 January 2018

    5:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 56, average heart rate was 58


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

    6:00am - Body weight @ 170.4lbs / 77.292kgs

    Abs / Core


    Curl Up - 2 sets x 10 reps with 10 seconds hold

    Side Bridge - 2 x 20 seconds hold per side

    Bird Dog - 2 x 20 seconds hold
     
  19. mickc1965

    mickc1965 Well-Known Member

    Tuesday 16 January 2018

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

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

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

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

    Close Grip Bench - 58.75kgs x 15+3+3+3+3+3
     
  20. mickc1965

    mickc1965 Well-Known Member

    Tuesday 16 January 2018

    MyFitnessPal - 2,492 kcals

    Carbs - 265
    Protein - 175
    Fat - 82

    Fitbit - 8,464 steps
     

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