mickc1965 training log

Saturday 31 March 2018

Sleep 7:29, in bed from 0:52 to 9:27

Awake 1:06
REM 1:28
Light 5;11
Deep 0:50

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

Body weight @ 170.6lbs / 77.383kgs

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
 
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Saturday 31 March 2018

7:15pm - All exercises performed myo reps style - 25 rep activation set +1 myo rep set

Pendlay Rows - 81.25kgs x 25+5

Shrugs - 188.75kgs x 25+5

RDL - 53.75kgs x 25+5

Upright Rows - 30kgs x 25+5

BB Face Pulls - 30kgs x 25+5

EZ Curls - 21.25kgs x 25+5
 
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Saturday 31 March 2018

MyFitnessPal - 2,774 kcals

Carbs - 398
Protein - 173
Fat - 54

Fitbit - 16,287 steps
 
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Sunday 01 April 2018

Sleep 7:06, in bed from 23:51 to 8:05

Awake 1:08
REM 0:48
Light 5:06
Deep 1:12

8:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 62, average heart rate was 52.65 (RR Interval range 47.44 to 66.35)

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

8:30am - Body weight @ 167.8lbs / 76.113kgs

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

2:00pm - All exercises performed myo reps style - 25 rep activation set +1 myo rep set

Flat Bench - 60kgs x 25+5

Front Squat - 53.75kgs x 25+5

Standing Calf Raise - 178.75kgs x 25+5

Close Grip Bench - 48.75kgs x 25+5

MyFitnessPal - 7,395 kcals (5,294 kcals from food plus 2,101 from alcohol) macros below from food only

Carbs - 641
Protein - 155
Fat - 245

Complete chocolate binge fest after drinking four cans of beer and best part of 2 bottles of red wine

Fitbit - 5,009 steps
 
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Monday 02 April 2018

Sleep 6:59, in bed from 0:05 to 8:05

Awake 1:04
REM 1:41
Light 4:25
Deep 0:53

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

Body weight @ 169.0lbs / 76.657kgs

Went to train at 7:00pm and felt as sick as a dog on activation set of Pendlay Rows, so packed up and went back in the house, no dinner tonight due to this.

MyFitnessPal - 1,856 kcals

Carbs - 170
Protein - 113
Fat - 82

Fitbit - 5,573 steps
 
Tuesday 03 April 2018

Sleep 07:41, in bed from 20:45 to 05:58

Awake 1:32
REM 1:36
Light 5:31
Deep 0:34

6:10am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 60, average heart rate was 56.84 (RR Interval range 51.24 to 72.37)

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

6:20am - Body weight @ 170.4lbs / 77.292kgs

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
 
Tuesday 03 April 2018

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

Pendlay Rows - 81.25kgs x 25+5+5+5

Shrugs - 188.75kgs x 25+5+5+5

RDL - 53.75kgs x 25+5+5+5

Upright Rows - 30kgs x 25+5+5+5

BB Face Pulls - 30kgs x 25+5+5+5

EZ Curls - 21.25kgs x 25+5+5+5
 
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Wednesday 04 April 2018

Sleep 6:19 (in bed 22:36 to 6:00)

Awake 1:05
REM 0:44
Light 4:34
Deep 1:01

6:10am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 55, average heart rate was 53.98 (RR Interval range 48.96 to 67.15)

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

6:20am - Body weight @ 170.0lbs / 77.111kgs

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
 
Wednesday 04 April 2018

7:00pm - All exercises performed myo reps style - 25 rep activation set +3 myo rep sets

Flat Bench - 60kgs x 25+5+5+5

Front Squat - 53.75kgs x 25+5+5+5

Standing Calf Raise - 178.75kgs x 25+5+5+5

Close Grip Bench - 50kgs x 25+5+5+5
 
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Wednesday 04 April 2018

MyFitnessPal - 2,593 kcals

Carbs - 274
Protein - 196
Fat - 76

Fitbit - 20,241 steps
 
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Thursday 05 April 2018

Sleep 07:04 (in bed 22:13 to 06:19)

Awake 1:02
REM 2:05
Light 4:08
Deep 0:51

6:35am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 52.59 (RR Interval range 47.70 to 64.00)

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

6:45am - Body weight @ 167.6lbs / 76.022kgs

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
 
Thursday 05 April 2018

Average Weight - 169.0lbs / 76.657kgs - up 0.2lbs / 0.091kgs

Average Weight was calculated over the last 7 days - 167.8 / 170.6 / 167.8 / 169.0 / 170.4 / 170.0 / 167.6 = 169.03

Average daily calorie intake based on last weeks body weight (168.8 lbs) - Nett target was 2,786 kcals (body weight x16.5)

Nett (after cardio) 2,784 (x16.49)
Gross (before cardio) 3,394 (x20.11)

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 85,457 steps over

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

carbs @ 40.94% (347.31g)
protein @ 18.79% (159.41g)
fats @ 22.40% (84.48g)
alcohol @ 17.87%

Goal for upcoming week - slow bulk phase aiming for weight gain of 0.2lb to 0.25lb per week, daily nett calories is 2,789 (body weight x 16.5)
 
Thursday 05 April 2018

6:50pm - All exercises performed myo reps style - 25 rep activation set +5 myo rep sets

Pendlay Rows - 81.25kgs x 25+5+5+5+5+5

Shrugs - 188.75kgs x 25+5+5+5+5+5

RDL - 53.75kgs x 25+5+5+5+5+5

Upright Rows - 30kgs x 25+5+5+5+5+5

BB Face Pulls - 30kgs x 25+5+5+5+5+5

EZ Curls - 21.25kgs x 25+5+5+5+5+5
 
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Friday 06 April 2018

Sleep 6:30 (in bed from 22:03 - 05:59)

Awake 0:56
REM 0:48
Light 4:52
Deep 0:50

6:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 62, average heart rate was 54.05 (RR Interval range 48.80 to 76.70)

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

6:35am - Body weight @ 167.6lbs / 76.022kgs

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
 
Friday 06 April 2018

6:55pm - All exercises performed myo reps style - 25 rep activation set +5 myo rep sets

Flat Bench - 60kgs x 25+5+5+5+5+5

Front Squat - 53.75kgs x 25+5+5+5+5+5

Standing Calf Raise - 178.75kgs x 25+5+5+5+5+5

Close Grip Bench - 50kgs x 25+5+5+5+5+5
 
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Friday 06 April 2018

MyFitnessPal - 2,795 kcals

Carbs - 406
Protein - 166
Fat - 55

Fitbit - 5,666 steps
 
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Saturday 07 April 2018

Sleep 6:58, in bed from22:10 to 05:59

Awake 0:51
REM 1:29
Light 3:53
Deep 1:11

6:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 57, average heart rate was 53.89 (RR Interval range 48.30 to 65.92)

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

6:35am - Body weight @ 168.2lbs / 76.294kgs

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
 
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Saturday 07 April 2018

7:00pm - All exercises performed myo reps style - 20 rep activation set plus 1 myo rep set (shrugs 25+1)

Pendlay Rows - 90kgs x 20+4

Shrugs - 190kgs x 25+5

RDL - 60kgs x 20+4

BB Upright Rows - 35kgs x 20+4

BB Face Pulls - 35kgs x 20+4

EZ Curls - 22.5kgs x 20+4
 
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