mickc1965 training log

Wednesday 17 January 2017

3:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 56, average heart rate was 51

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

Poor nights sleep as awake @ 2:45 and just laid there for an hour so took HRV test got up and watched tv and did a pink job (ironing, lol)

6:00am - Body weight @ 169.8lbs / 77.020kgs

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
 
Wednesday 17 January 2017

6:00pm - All exercises performed myo reps style - 15 rep activation set +5 myo rep set (calves 25 +5)

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

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

Standing Calf Raise - 162.5kgs x 25+5+5+5+5+5
 
Thursday 18 January 2018

5:30am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 60, average heart rate was 57

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

5:40am - 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

Highly unlikely I will be training tonight as the missus had to be admitted into Hospital yesterday with very low Potassium levels so I will be trekking back into London later this morning, she is also due to get her results from Tuesdays CT scan tonight at 5pm, so training will depend on whether she is discharged from Hospital and if so if the results are 'no change / no significant progression'.
 
Thursday 18 January 2018

Average Weight - 170.3lbs / 77.247kgs - down 0.5lbs / 0.227kg

Average Weight was calculated over the last 7 days - 170.8 / 170.2 / 170.2 / 170.2 / 170.4 / 169.8 / 170.8 = 170.34

Average daily calorie intake based on last weeks body weight (170.8 lbs)

Nett (after cardio) 2.247 (x13.16)
Gross (before cardio) - 2,477 (x14.50)

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 32,200 steps over

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

carbs @ 44.04% (272.72g)
protein @ 28.59% (177.02g)
fats @ 27.37% (75.34g)
alcohol @ 0%
 
mickc1965 said:
Highly unlikely I will be training tonight as the missus had to be admitted into Hospital yesterday with very low Potassium levels so I will be trekking back into London later this morning, she is also due to get her results from Tuesdays CT scan tonight at 5pm, so training will depend on whether she is discharged from Hospital and if so if the results are 'no change / no significant progression'.
Click to expand...

Another late one but scan results have come back as stable which is good news, she will have to come back up to London over the weekend for blood transfusion but should be leaving here about 10:30/11:00pm [emoji106]
 
Friday 19 January 2018

5:05am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 63, average heart rate was 63

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

Assume poor HRV is due to lack of sleep for the last 3 nights (a little over 4 hours each night)

5:15am - 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
 
Friday 19 January 2018

7:10pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (shrugs 25 +5)

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

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

EZ Curls - 22.5kgs x 15+3+3+3+3+3
 
Saturday 20 January 2018

6:00am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, 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 @ 169.6lbs / 76.929kgs

6:30am - 10 rep activation set plus 2 myo rep sets (shrugs 25 plus 2)

Flat Bench - 82.5kgs x 10+2+2

BB Upright Rows - 40kgs x 10+2+2

BB Face Pulls - 40kgs x 10+2+2

Close Grip Bench - 66.25kgs x 10+2+2
 
Sunday 21 January 2018

6:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 55

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

7:05am - Body weight @ 168.6lbs / 76.476kgs

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 21 January 2018

7:30pm - 10 rep activation set plus 2 myo rep sets (calves 25 plus 2)

Front Squat - 73.75kgs x 10+2+2

RDL - 71.25kgs x 10+2+2

Standing Calf Raise - 165kgs x 25+5+5
 
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Monday 22 January 2018

6:20am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 58 (range 51-70)

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

6:30am - Body weight @ 169.4lbs / 76.838kgs

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 22 January 2018

7:15pm - 10 rep activation set plus 2 myo rep sets (shrugs 25 plus 2)

Pendlay Rows - 111.25kgs x 10+2+2

Shrugs - 175kgs x 25+5+5

EZ Curls - 26.25kgs x 10+2+2
 
Tuesday 23 January 2018

6:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 52 (range 48-65)

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

7:05am - Body weight @ 167.6lbs / 76.022kgs

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 23 January 2018

7:00pm - 10 rep activation set plus 3 myo rep sets

Flat Bench - 82.5kgs x 10+2+2+2

BB Upright Rows - 40kgs x 10+2+2+2

BB Face Pulls - 40kgs x 10+2+2+2

Close Grip Bench - 66.25kgs x 10+2+2+2
 
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