mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Tuesday 13 March 2018

    Sleep - In Bed 7:02hrs (22:16 to 05:18 - Awake 0:53 / REM 1:20 / Light 3:52 / Deep 0:57)

    5:35am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 60, average heart rate was 55.98 (RR Interval range 49.31 to 73.49)

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

    5:45am - Body weight @ 168.8lbs / 76.566kgs

    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: Mar 14, 2018
  2. mickc1965

    mickc1965 Well-Known Member

    Tuesday 13 March 2018

    7:00pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (calves 25 +5)

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

    Flat Bench - 73.75kgs x 15+3+3+3+3+2+1

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

    Close Grip Bench - 60kgs x 15+3+3+3+3+3
     
    Last edited: Mar 14, 2018
  3. mickc1965

    mickc1965 Well-Known Member

    Tuesday 13 March 2018

    MyFitnessPal - 2,897 kcals

    Carbs - 376
    Protein - 217
    Fat - 59

    Fitbit - 5,638 steps
     
  4. mickc1965

    mickc1965 Well-Known Member

    Wednesday 14 March 2018

    Sleep - 6:48hrs (In bed from 22:17 to 05:05 - Awake 0:38 / REM 1:43 / Light 6:36 / Deep 0:51)

    5:35am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 63, average heart rate was 53.16 (RR Interval range 48.38 to 66.86)

    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

    5:45am - Body weight @ 168.8lbs / 76.566kgs

    Abs / Core


    Curl Up - 2 sets x 10 reps with 10 seconds hold
    Side Bridge - 2 x 30 seconds hold per side
    Bird Dog - 2 x 30 seconds hold
     
    Last edited: Mar 15, 2018
  5. mickc1965

    mickc1965 Well-Known Member

    Wednesday 14 March 2018

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

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

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

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

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

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

    EZ Bicep curl - 23.75kgs x 15+3+3+3+3+3
     
    Last edited: Mar 15, 2018
  6. mickc1965

    mickc1965 Well-Known Member

    Wednesday 14 March 2018

    MyFitnessPal - 2,911 kcals

    Carbs - 374
    Protein - 220
    Fat - 60

    Fitbit - 4,905 steps
     
    Last edited: Mar 15, 2018
  7. mickc1965

    mickc1965 Well-Known Member

    Thursday 15 March 2018

    Sleep 6:03hrs - in bed from 21:51 to 04:35

    Awake 0:41
    REM 1:32
    Light 3:15
    Deep 1:16

    5:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 57, average heart rate was 53.11 (RR Interval range 47.37 to 61.94)

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

    5:35am - Body weight @ 168.8lbs / 76.566kgs

    Abs / Core


    Curl Up - 2 sets x 10 reps with 10 seconds hold
    Side Bridge - 2 x 30 seconds hold per side
    Bird Dog - 2 x 30 seconds hold per side
     
    Last edited: Mar 15, 2018
  8. mickc1965

    mickc1965 Well-Known Member

    Thursday 15 March 2018

    Average Weight - 168.5lbs / 76.430kgs - up 0.4lbs / 0.181kg

    Average Weight was calculated over the last 7 days - 168.4 / 168.0 / 168.0 / 168.4 / 168.8 / 168.8 / 168.8 = 168.46

    Average daily calorie intake based on last weeks body weight (168.1 lbs) - Nett target was 2,774 kcals (body weight x16.5)

    Nett (after cardio) 2,768 (x16.47)
    Gross (before cardio) - 2,774 (x16.50)


    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 891 steps over

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

    carbs @ 51.24% (335.30g)
    protein @ 30.77% (213.35g)
    fats @ 17.99% (55.44g)
    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 2,781 (body weight x 16.5)
     
  9. mickc1965

    mickc1965 Well-Known Member

    Thursday 15 March 2018

    7:15pm - All exercises performed myo reps style - 10 rep activation set plus 1 myo rep set (calves 25 +1)

    Front Squat - 75kgs x 10+2

    Flat Bench - 83.75kgs x 10+2

    Standing Calf Raise - 177.5kgs x 25+5

    Close Grip Bench - 67.5kgs x 10+2
     
    Last edited: Mar 16, 2018
  10. mickc1965

    mickc1965 Well-Known Member

    Thursday 15 March 2018

    MyFitnessPal - 2,719 kcals

    Carbs - 343
    Protein - 216
    Fat - 54

    Fitbit - 5,552 steps
     
  11. mickc1965

    mickc1965 Well-Known Member

    Friday 16 March 2018

    Sleep 4:42 (in bed 5:12 from 21:58 to 03:10)

    Awake 0:30
    REM 1:16
    Light 2:45
    Deep 0:41

    4:10am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 65, average heart rate was 52.83 (RR Interval range 46.58 to 66.86)

    Your Parasympathetic activity is abnormally high. Your body is likely in a deep recovery mode and possibly over training. Good recovery activities include walking and very light exercise.

    Assume bad HRV score due to lack of sleep, woke up at 3:10 and laid there for an hour (too much sh1t going through my head) before giving up, this was the 2nd full test giving the same HRV score, life stresses!!

    4:20am - Body weight @ Body weight @ 168.8lbs / 76.566kgs

    Abs / Core

    Curl Up - 2 sets x 10 reps with 10 seconds hold
    Side Bridge - 2 x 30 seconds hold per side
    Bird Dog - 2 x 30 seconds hold per side
     
    Last edited: Mar 16, 2018
  12. mickc1965

    mickc1965 Well-Known Member

    Friday 16 March 2018

    All exercises performed myo reps style - 10 rep activation set 1 myo rep set (shrugs 25 +1)

    Row - 112.5kgs x 10+2

    BB Rear Shrug - 187.5kgs x 25+5

    RDL - 72.5kgs x 10+2

    BB Upright Row - 42.5kgs x 10+2

    BB Face Pull - 42.5kgs x 10+2

    EZ Bicep curl - 27.5kgs x 10+2
     
    Last edited: Mar 19, 2018
  13. mickc1965

    mickc1965 Well-Known Member

    Friday 16 March 2018

    MyFitnessPal - 4,303 kcals (2,726 kcals from food plus 1,577 from alcohol) macros below from food only

    Carbs - 334
    Protein - 222
    Fat - 58

    Fitbit - 11,464 steps
     
    Last edited: Mar 19, 2018
  14. mickc1965

    mickc1965 Well-Known Member

    Saturday 17 March 2018

    Sleep 7:19, in bed from 0:21 to 8:30

    Awake 0:50
    REM 2:01
    Light 2:45
    Deep 1:16

    HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night

    Body weight @ 168.6lbs / 76.476kgs

    Abs / Core

    Curl Up - 2 sets x 10 reps with 10 seconds hold
    Side Bridge - 2 x 30 seconds hold per side
    Bird Dog - 2 x 30 seconds hold per side
     
    Last edited: Mar 19, 2018
  15. mickc1965

    mickc1965 Well-Known Member

    Saturday 17 March 2018

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

    Row - 112.5kgs x 10+2+2+2

    BB Rear Shrug - 187.5kgs x 25+5+5+5

    RDL - 72.5kgs x 10+2+2+2

    BB Upright Row - 42.5kgs x 10+2+2+2

    BB Face Pull - 42.5kgs x 10+2+2+2

    EZ Bicep curl - 27.5kgs x 10+2+2+2

    Switched workouts around as unikeky to be able to train on Tuesday and generally need the rest day to fall between my bench days rather than back.
     
    Last edited: Mar 19, 2018
  16. mickc1965

    mickc1965 Well-Known Member

    Saturday 17 March 2018

    MyFitnessPal - 2,834 kcals

    Carbs - 360
    Protein - 220
    Fat - 57

    Fitbit - 8,809 steps
     
    Last edited: Mar 19, 2018
  17. mickc1965

    mickc1965 Well-Known Member

    Sunday 18 March 2018

    Sleep 7:18, in bed from 22:29 to 06:42

    Awake 0:55
    REM 1:09
    Light 4:47
    Deep 1:22

    7:20am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 51.94 (RR Interval range 46.55 to 63.47)

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

    7:30am - Body weight @ 168.8lbs / 76.566kgs

    Abs / Core


    Curl Up - 2 sets x 10 reps with 10 seconds hold
    Side Bridge - 2 x 30 seconds hold per side
    Bird Dog - 2 x 30 seconds hold per side
     
    Last edited: Mar 19, 2018
  18. mickc1965

    mickc1965 Well-Known Member

    Sunday 18 March 2018

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

    Front Squat - 75kgs x 10+2+2+2

    Flat Bench - 83.75kgs x 10+2+2+2

    Standing Calf Raise - 177.5kgs x 25+5+5+5

    Close Grip Bench - 67.5kgs x 10+2+2+2
     
    Last edited: Mar 19, 2018
  19. mickc1965

    mickc1965 Well-Known Member

    Sunday 18 March 2018

    MyFitnessPal - 2,831 kcals

    Carbs - 363
    Protein - 217
    Fat - 57

    Fitbit - 11,617 steps
     
  20. mickc1965

    mickc1965 Well-Known Member

    Monday 19 March 2018

    Sleep 7:46, in bed from 21:40 to 06:14

    Awake 0:48
    REM 2:17
    Light 4:20
    Deep 1:09

    6:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 54.48 (RR Interval range 48.57 to 65.71)


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

    6:35am - Body weight @ 168.8lbs / 76.566kgs

    Abs / Core


    Curl Up - 2 sets x 10 reps with 10 seconds hold
    Side Bridge - 2 x 30 seconds hold per side
    Bird Dog - 2 x 30 seconds hold per side
     

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