mickc1965 training log

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%
 
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
 
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
 
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
 
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
 
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
 
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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
 
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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
 
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
 
mickc1965 said:
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

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
Click to expand...
Haha in your FACE HRV!!!
 
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
 
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
 
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
 
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
 
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