mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Wednesday 07 February 2018

    7:00pm - 8 rep activation set plus 1 myo rep set (shrugs 25 plus 1)

    Pendlay Rows - 115kgs x 8+2

    Shrugs - 177.5kgs x 25+5

    RDL - 77.5kgs x 8+2

    BB Upright Rows - 42.5kgs x 8+2

    BB Face Pulls - 42.5kgs x 8+2

    EZ Curls - 28.75kgs x 8+2
     
    Last edited: Feb 8, 2018
  2. mickc1965

    mickc1965 Well-Known Member

    Wednesday 07 February 2018

    MyFitnessPal - 2,487 kcals

    Carbs - 275
    Protein - 217
    Fat - 58

    Fitbit - 9,688 steps
     
    Last edited: Feb 8, 2018
  3. mickc1965

    mickc1965 Well-Known Member

    Thursday 08 February 2018

    6:20am - 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 50 to 69)

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

    6:30am - Body weight @ 167.2lbs / 75.841kgs

    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
     
  4. mickc1965

    mickc1965 Well-Known Member

    Thursday 08 February 2018

    Average Weight - 167.6lbs / 76.022kgs - down 0.2lbs / 0.091kg

    Average Weight was calculated over the last 7 days - 166.8 / 167.8 / 167.6 / 168.0 / 168.2 / 167.8 / 167.2 = 167.63

    Average daily calorie intake based on last weeks body weight (167.8 lbs)

    Nett (after cardio) 2,434 (x14.51)
    Gross (before cardio) - 2,860 (x17.04)


    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 59,602 steps over

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

    carbs @ 38.45% (274.82g)
    protein @ 27.16% (194.11g)
    fats @ 19.6% (62.28g)
    alcohol @ 14.79%
     
  5. mickc1965

    mickc1965 Well-Known Member

    Thursday 08 February 2018

    7:15pm - 8 rep activation set plus 2 myo rep sets (calves 25 plus 2)

    Flat Bench - 83.75kgs x 8+2+2

    Front Squat - 77.5kgs x 8+2+2

    Standing Calf Raise - 167.5kgs x 25+5+5

    Close Grip Bench - 70kgs x 8+2+2
     
    Last edited: Feb 9, 2018
  6. mickc1965

    mickc1965 Well-Known Member

    Thursday 08 February 2018

    MyFitnessPal - 2,593 kcals

    Carbs - 323
    Protein - 185
    Fat - 62

    Fitbit - 5,025 steps
     
  7. mickc1965

    mickc1965 Well-Known Member

    Friday 09 February 2018

    6:00am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 59, average heart rate was 52.16 (RR Interval range 46.48 to 65.02)

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

    6:10am - Body weight @ 166.8lbs / 75.659kgs

    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
     
  8. mickc1965

    mickc1965 Well-Known Member

    Friday 09 February 2018

    7:00pm - 8 rep activation set plus 2 myo rep set (shrugs 25 plus 2)

    Pendlay Rows - 115kgs x 8+2+2

    Shrugs - 177.5kgs x 25+5+5

    RDL - 77.5kgs x 8+2+2

    BB Upright Rows - 42.5kgs x 8+2+2

    BB Face Pulls - 42.5kgs x 8+2+2

    EZ Curls - 28.75kgs x 8+2+2
     
  9. mickc1965

    mickc1965 Well-Known Member

    Friday 09 February 2018

    MyFitnessPal - 2,581 kcals

    Carbs - 313
    Protein - 211
    Fat - 55

    Fitbit - 6,460 steps
     
  10. mickc1965

    mickc1965 Well-Known Member

    Saturday 10 February 2018

    4:35am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 58, average heart rate was 51.84 (RR Interval range 47.70 to 62.82)

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

    4:45am - 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

    REST DAY
     
    Last edited: Feb 11, 2018
  11. mickc1965

    mickc1965 Well-Known Member

    Saturday 10 February 2018

    MyFitnessPal - 2,690 kcals

    Carbs - 355
    Protein - 169
    Fat - 66

    Fitbit - 5,405 steps
     
  12. mickc1965

    mickc1965 Well-Known Member

    Sunday 11 February 2018

    6:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 52.63 (RR Interval range 47.78 to 64.95)

    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 25 seconds hold per side
    Bird Dog - 2 x 25 seconds hold
     
    Last edited: Feb 12, 2018 at 2:12 AM
  13. mickc1965

    mickc1965 Well-Known Member

    Sunday 11 February 2018

    7:00pm - 8 rep activation set plus 3 myo rep sets (calves 25 plus 3)

    Flat Bench - 83.75kgs x 8+2+2+2

    Front Squat - 77.5kgs x 8+2+2+2

    Standing Calf Raise - 167.5kgs x 25+5+5+5

    Close Grip Bench - 70kgs x 8+2+2+2
     
    Last edited: Feb 12, 2018 at 2:13 AM
  14. mickc1965

    mickc1965 Well-Known Member

    Sunday 11 February 2018

    MyFitnessPal - 2,582 kcals

    Carbs - 322
    Protein - 205
    Fat - 54

    Fitbit - 4,952 steps
     
  15. mickc1965

    mickc1965 Well-Known Member

    Monday 12 February 2018

    6:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 62, average heart rate was 56.51 (RR Interval range 49.95 to 69.27)

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

    7:00am - Body weight @ 168.2lbs / 76.294kgs

    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
     
  16. mickc1965

    mickc1965 Well-Known Member

    Monday 12 February 2018

    7:00pm - 8 rep activation set plus 3 myo rep set (shrugs 25 plus 3)

    Pendlay Rows - 115kgs x 8+2+2+2

    Shrugs - 177.5kgs x 25+5+5+5

    RDL - 77.5kgs x 8+2+2+2

    BB Upright Rows - 42.5kgs x 8+2+2+2

    BB Face Pulls - 42.5kgs x 8+2+2+2

    EZ Curls - 28.75kgs x 8+2+2+2
     
    Last edited: Feb 13, 2018 at 1:35 AM
  17. mickc1965

    mickc1965 Well-Known Member

    Monday 12 February 2018

    MyFitnessPal - 2585 kcals

    Carbs - 320
    Protein - 206
    Fat - 54

    Fitbit - 5,103 steps
     
  18. mickc1965

    mickc1965 Well-Known Member

    Tuesday 13 February 2018

    5:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 52.34 (RR Interval range 46.48 to 63.73)

    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

    Today (and tomorrow as it is Valentines Day) is supposed to be a rest day but with today's good HRV I may do a squat and calves session only tonight
     
    Last edited: Feb 13, 2018 at 7:01 AM
  19. mickc1965

    mickc1965 Well-Known Member

    Tuesday 13 February 2018

    7:15pm - 8 rep activation set plus 4 myo rep sets (calves 25 plus 5)

    Front Squat - 77.5kgs x 8+2+2+2+2

    Standing Calf Raise - 167.5kgs x 25+5+5+5+5+5
     
    Last edited: Feb 14, 2018 at 1:08 AM
  20. mickc1965

    mickc1965 Well-Known Member

    Tuesday 13 February 2018

    MyFitnessPal - 2,548 kcals

    Carbs - 316
    Protein - 204
    Fat - 52

    Fitbit - 4,912 steps
     

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