mickc1965 training log

Wednesday 24 January 2018

5:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 55 (RR interval range 49-66)

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

6:05am - Body weight @ 168.2lbs / 76.294kgs

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 24 January 2018

6:30pm - 10 rep activation set plus 3 myo rep sets (calves 25 plus 3)

Front Squat - 73.75kgs x 10+2+2+2

RDL - 71.25kgs x 10+2+2+2

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

5:00am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 56 (RR interval range 50-71

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

5:10am - Body weight @ 169.0lbs / 76.657kgs

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 25 January 2018

Average Weight - 169.0lbs / 76.657kgs - down 1.3lbs / 0.59kgs

Average Weight was calculated over the last 7 days - 170.6 / 169.6 / 168.6 / 169.4 / 167.6 / 168.2 / 169.0 = 169.00 - quite a wide fluctuation in weight this week despite caloric intake was within 40 kcals each day bar 1 day that was 70 lower than the average

Average daily calorie intake based on last weeks body weight (170.3 lbs)

Nett (after cardio) 2,218 (x13.02)
Gross (before cardio) - 2,470 (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 35,291 steps over

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

carbs @ 43.72% (269.89g)
protein @ 28.86% (178.18g)
fats @ 27.42% (75.22g)
alcohol @ 0%
 
Thursday 25 January 2018

7:20pm - 10 rep activation set plus 3 myo rep sets (shrugs 25 plus 3)

Pendlay Rows - 111.25kgs x 10+2+2+2

Shrugs - 175kgs x 25+5+5+5

EZ Curls - 26.25kgs x 10+2+2+2
 
Friday 26 January 2018

6:05am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 56 (RR interval range 49 - 67)

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

6:15am - 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

Note - Today is supposed to be a rest day but with HRV improving today may well train chest, delts and triceps tonight and rest one day over the weekend instead.
 
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Friday 26 January 2018

6:55pm - 10 rep activation set plus 4 myo rep sets

Flat Bench - 82.5kgs x 10+2+2+2+1

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

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

Close Grip Bench - 66.25kgs x 10+2+2+2+2
 
Saturday 27 January 2018

6:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 57, average heart rate was 53 (RR interval range 48 to 63)

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

6:35am - Body weight @ 167.4lbs / 75.931kgs

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

Rest Day today
 
Sunday 28 January 2018

6:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 51 (RR interval range 45 to 60)

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

7:00am - 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
 
Sunday 28 January 2018

12:00pm - 10 rep activation set plus 4 myo rep sets (calves 25 plus 4)

Front Squat - 73.75kgs x 10+2+2+2+2

RDL - 71.25kgs x 10+2+2+2+2

Standing Calf Raise - 165kgs x 25+5+5+5+5
 
Monday 29 January 2018

6:35am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 57, average heart rate was 58 (RR Interval Range 52 to 69)

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

6:45am - Body weight @ 168.0lbs / 76.202kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
 
Monday 29 January 2018

7:15pm - 10 rep activation set plus 4 myo rep sets (shrugs 25 plus 4)

Pendlay Rows - 111.25kgs x 10+2+2+2+2

Shrugs - 175kgs x 25+5+5+5+5

EZ Curls - 26.25kgs x 10+2+2+2+2
 
Tuesday 30 January 2018

5:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 51 (RR Interval range 47 to 63)

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

6:00am - Body weight @ 167.6lbs / 76.022kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
 
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