mickc1965 training log

Tuesday 06 March 2018

7:00pm - All exercises performed myo reps style - 20 rep activation set plus 5 myo rep set (calves 25 plus 5)

Front Squat - 58.75kgs x 20+4+4+4+4+4

Flat Bench - 66.25kgs x 20+4+4+4+4+3+1

Standing Calf Raise - 172.5kgs x 25+5+5+5+5+5

Close Grip Bench - 51.25kgs x 20+4+4+4+4+4
 
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Wednesday 07 March 2018

6:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 55.91 (RR Interval range 50.11 to 65.85)

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

6:35am - 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
 
Wednesday 07 March 2018

7:00pm - All exercises performed myo reps style - 20 rep activation set plus 5 myo rep set (shrugs 25+5)

Rows - 88.75kgs x 20+4+4+4+4+4

Shrugs - 182.5kgs x 25+5+5+5+5+5

RDL - 57.5kgs x 20+4+4+4+4+4

BB Upright Rows - 33.75kgs x 20+4+4+4+4

BB Face Pulls - 33.75kgs x 20+4+4+4+4+4

EZ Curls - 21.25kgs x 20+4+4+4+4+4
 
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Thursday 08 March 2018

HRV Elite - completely forgot to do the test

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 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold

REST DAY - I may train tonight and take the rest day on Mothers Day
 
Thursday 08 March 2018

Average Weight - 168.1lbs / 76.249kgs - up 0.1lbs / 0.045kg

Average Weight was calculated over the last 7 days - 168.0 / 167.4 / 168.2 / 167.6 / 169.0 / 168.0 / 168.6 = 168.11

Average daily calorie intake based on last weeks body weight (168.0 lbs) - Nett target was body weight x16.5 (2,772 kcals)

Nett (after cardio) 2769 (x16.48)
Gross (before cardio) - 2772 (x16.5)

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 415 steps over

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

carbs @ 51.75% (358.52g)
protein @ 31.20% (216.14g)
fats @ 17.05% (52.5g)
alcohol @ 0%

Goal for upcoming week - slow bulk phase aiming for weight gain of 0.2lb to 0.25lb per week, daily nett calories is 2,774 (body weight x 16.5)
 
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Thursday 08 March 2018

7:00pm - All exercises performed myo reps style - 15 rep activation set plus 1 myo rep set (calves 25 +1)

Front Squat - 66.25kgs x 15+3

Flat Bench - 73.75kgs x 15+3

Standing Calf Raise - 175kgs x 25+5

Close Grip Bench - 60kgs x 15+3

Garage door broke on way out, hopefully I can get someone out to look at and fix otherwise I will have difficulty in gaining access to my gym !!!
 
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Friday 09 March 2018

4:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 54.12 (RR Interval range 48.72 to 66.64)

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

4:55am - Body weight @ 168.4lbs / 76.385kgs

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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Friday 09 March 2018

BB Row - 100kgs x 15+3

RDL - 63.75kgs x 15+3

BB Rear Shrug - 185kgs x 25+5

BB Upright Row - 37.5kgs x 15+3

BB Face Pull - 37.5kgs x 15+3

EZ Bicep curl - 23.75kgs x 15+3
 
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Friday 09 March 2018

MyFitnessPal - 2,729 kcals

Carbs - 354
Protein - 211
Fat - 53

Fitbit - 4,753 steps
 
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Saturday 10 March 2018

8:20am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 54.35 (RR Interval range 48.96 to 65.02)

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

8:30am - 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
 
Saturday 10 March 2018

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

Front Squat - 66.25kgs x 15+3+3+3

Flat Bench - 73.75kgs x 15+3+3+3

Standing Calf Raise - 175kgs x 25+5+5+5

Close Grip Bench - 60kgs x 15+3+3+3
 
Sunday 11 March 2018

6:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 51.14 (RR Interval range 46.27 to 63.67)

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

6:55am - Body weight @ 168.0lbs / 76.202kgs

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
 
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Sunday 11 March 2018

MyFitnessPal - 2,543 kcals

Carbs - 317
Protein - 206
Fat - 51

Fitbit - 4,114 steps
 
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Monday 12 March 2018

5:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60 average heart rate was 50.20 (RR Interval range 45.51 to 62.95)

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

6:05am - Body weight @ 168.4lbs / 76.385kgs

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 12 March 2018

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

BB Row - 100kgs x 15+3+3+3

RDL - 63.75kgs x 15+3+3+3

BB Rear Shrug - 185kgs x 25+5+5+5

BB Upright Row - 37.5kgs x 15+3+3+3

BB Face Pull - 37.5kgs x 15+3+3+3

EZ Bicep curl - 23.75kgs x 15+3+3+3
 
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