mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Sunday 08 April 2018
Sleep 5:30, in bed from 23:12 to 5:53
Awake 1:11
REM 0:53
Light 3:54
Deep 0:43
6:00am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 50, average heart rate was 53.79 (RR Interval range 49.95 to 62.49)
Compared to your personal baseline your Sympathetic activity is abnormally high. To avoid over training or over stressing it is highly recommended to prioritize rest. Good activities include: HRV guided breathing, walking and light mobility work
Had a poor nights sleep I was awake a lot more than the Fitbit suggests (assume this affected HRV score as well) as wife had a pretty bad night (ascites), would imagine they will drain it within the next week or so, due her 3 monthly PET scan on Wednesday and gets her results on Thursday.
6:10am - 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
Sleep 5:30, in bed from 23:12 to 5:53
Awake 1:11
REM 0:53
Light 3:54
Deep 0:43
6:00am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 50, average heart rate was 53.79 (RR Interval range 49.95 to 62.49)
Compared to your personal baseline your Sympathetic activity is abnormally high. To avoid over training or over stressing it is highly recommended to prioritize rest. Good activities include: HRV guided breathing, walking and light mobility work
Had a poor nights sleep I was awake a lot more than the Fitbit suggests (assume this affected HRV score as well) as wife had a pretty bad night (ascites), would imagine they will drain it within the next week or so, due her 3 monthly PET scan on Wednesday and gets her results on Thursday.
6:10am - 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:
mickc1965
Well-Known Member
Sunday 08 April 2018
7:00pm - All exercises performed myo reps style - 20 rep activation set plus 1 myo rep set (calves 25 plus 1)
Flat Bench - 67.5kgs x 20+4
Front Squat - 60kgs x 20+4
Standing Calf Raise - 180kgs x 25+5
Close Grip Bench - 55kgs x 20+4
7:00pm - All exercises performed myo reps style - 20 rep activation set plus 1 myo rep set (calves 25 plus 1)
Flat Bench - 67.5kgs x 20+4
Front Squat - 60kgs x 20+4
Standing Calf Raise - 180kgs x 25+5
Close Grip Bench - 55kgs x 20+4
Last edited:
mickc1965
Well-Known Member
Monday 09 April 2018
Sleep 7:57 (in bed from 21:55 - 07:00)
Awake 1:08
REM 2:07
Light 5:02
Deep 0:48
7:05am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 56, average heart rate was 57.00 (RR Interval range 51.20 to 67.29)
Compared to your recent baseline, you should be able to train harder and handle more stress today
7:15am - Body weight @ 168.4lbs / 76.385kgs
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
Sleep 7:57 (in bed from 21:55 - 07:00)
Awake 1:08
REM 2:07
Light 5:02
Deep 0:48
7:05am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 56, average heart rate was 57.00 (RR Interval range 51.20 to 67.29)
Compared to your recent baseline, you should be able to train harder and handle more stress today
7:15am - Body weight @ 168.4lbs / 76.385kgs
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
mickc1965
Well-Known Member
Monday 09 April 2018
6:55pm - All exercises performed myo reps style - 20 rep activation set plus 3 (x4 rep) myo rep sets (shrugs 25+3)
Pendlay Rows - 90kgs x 20+4+4+4
Shrugs - 190kgs x 25+5+5+5
RDL - 60kgs x 20+4+4+4
BB Upright Rows - 35kgs x 20+4+4+4
BB Face Pulls - 35kgs x 20+4+4+4
EZ Curls - 22.5kgs x 20+4+4+4
6:55pm - All exercises performed myo reps style - 20 rep activation set plus 3 (x4 rep) myo rep sets (shrugs 25+3)
Pendlay Rows - 90kgs x 20+4+4+4
Shrugs - 190kgs x 25+5+5+5
RDL - 60kgs x 20+4+4+4
BB Upright Rows - 35kgs x 20+4+4+4
BB Face Pulls - 35kgs x 20+4+4+4
EZ Curls - 22.5kgs x 20+4+4+4
Last edited:
mickc1965
Well-Known Member
Tuesday 10 April 2018
Sleep 07:21 (in bed 22:14 to 06:28)
Awake 0:53
REM 2:22
Light 3:55
Deep 1:04
6:40am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 55.07 (RR Interval range 49.03 to 68.04)
Compared to your recent baseline, you should be able to train harder and handle more stress today
6:50am - 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
Sleep 07:21 (in bed 22:14 to 06:28)
Awake 0:53
REM 2:22
Light 3:55
Deep 1:04
6:40am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 55.07 (RR Interval range 49.03 to 68.04)
Compared to your recent baseline, you should be able to train harder and handle more stress today
6:50am - 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
mickc1965
Well-Known Member
Tuesday 10 April 2018
6:50pm - All exercises performed myo reps style - 20 rep activation set plus 3 myo rep sets (calves 25 plus 3)
Flat Bench - 67.5kgs x 20+4+4+4
Front Squat - 60kgs x 20+4+4+4
Standing Calf Raise - 180kgs x 25+5+5+5
Close Grip Bench - 55kgs x 20+4+4+4
6:50pm - All exercises performed myo reps style - 20 rep activation set plus 3 myo rep sets (calves 25 plus 3)
Flat Bench - 67.5kgs x 20+4+4+4
Front Squat - 60kgs x 20+4+4+4
Standing Calf Raise - 180kgs x 25+5+5+5
Close Grip Bench - 55kgs x 20+4+4+4
Last edited:
mickc1965
Well-Known Member
Wednesday 11 April 2018
Sleep 07:04 (in bed 21:57 to 06:16)
Awake 1:15
REM 1:23
Light 4:51
Deep 0:50
6:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 57.90 (RR Interval range 49.91 to 68.57)
Compared to your recent baseline, you should be able to train harder and handle more stress today
6:55am - Body weight @ 169.4lbs / 76.838kgs
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
Sleep 07:04 (in bed 21:57 to 06:16)
Awake 1:15
REM 1:23
Light 4:51
Deep 0:50
6:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 57.90 (RR Interval range 49.91 to 68.57)
Compared to your recent baseline, you should be able to train harder and handle more stress today
6:55am - Body weight @ 169.4lbs / 76.838kgs
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
mickc1965
Well-Known Member
Wednesday 11 April 2018
7:00pm - All exercises performed myo reps style - 20 rep activation set plus 5 myo rep set (shrugs 25+5)
BB Row - 90kgs x 20+4+4+4+4+4
BB Rear Shrug - 190kgs x 25+5+5+5+5+5
RDL - 60kgs x 20+4+4+4+4+4
BB Upright Row - 35kgs x 20+4+4+4+4+4
BB Face Pull - 35kgs x 20+4+4+4+4+4
EZ Bicep Curl - 22.5kgs x 20+4+4+4+4+4
7:00pm - All exercises performed myo reps style - 20 rep activation set plus 5 myo rep set (shrugs 25+5)
BB Row - 90kgs x 20+4+4+4+4+4
BB Rear Shrug - 190kgs x 25+5+5+5+5+5
RDL - 60kgs x 20+4+4+4+4+4
BB Upright Row - 35kgs x 20+4+4+4+4+4
BB Face Pull - 35kgs x 20+4+4+4+4+4
EZ Bicep Curl - 22.5kgs x 20+4+4+4+4+4
Last edited:
mickc1965
Well-Known Member
Some would say I am a saddo, calories I have tracked calories since deciding I was too fat (~220 lbs) after looking at a family wedding photo back in 2011, sleep I have monitored with my fitbit in conjunction with caffeine intake for about 6 months and have found best quality sleep (use a different app for quality of sleep and not logged on here) is when I consume 300-600 g caffeine (all coffee, no stims) but I have to stop the full strength coffee by 2/3pm, so generally I go decaf after midday.
mickc1965
Well-Known Member
Thursday 12 April 2018
Sleep 6:18, (in bed 22:03 to 05:11), quality of sleep 84%
Awake 0:50
REM 1:54
Light 3:15
Deep 1:09
5:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 63, average heart rate was 53.13 (RR Interval range 47.89 to 69.03)
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
6:00am - Body weight @ 169.0lbs / 76.657kgs
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
Probably will be a rest day as the missus will get her scan results, hopefully there will be no progression
Sleep 6:18, (in bed 22:03 to 05:11), quality of sleep 84%
Awake 0:50
REM 1:54
Light 3:15
Deep 1:09
5:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 63, average heart rate was 53.13 (RR Interval range 47.89 to 69.03)
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
6:00am - Body weight @ 169.0lbs / 76.657kgs
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
Probably will be a rest day as the missus will get her scan results, hopefully there will be no progression
mickc1965
Well-Known Member
Thursday 12 April 2018
Average Weight - 168.6lbs / 76.476kgs - down 0.4lbs / 0.181kgs
Average Weight was calculated over the last 7 days - 167.6 / 168.2 / 168.8 / 168.4 / 168.8 / 169.4 / 169.0 = 168.60
Average daily calorie intake based on last weeks body weight (169.9 lbs) - Nett target was 2,789 kcals (body weight x16.5)
Nett (after cardio) 2,785 (x16.48)
Gross (before cardio) 2,788 (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 531 steps over
Average daily macros (c/p/f are from food only)
carbs @ 58.49% (470.64g)
protein @ 24.68% (172.02g)
fats @ 16.83% (52.14g)
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 2,782 (body weight x 16.5)
Average Weight - 168.6lbs / 76.476kgs - down 0.4lbs / 0.181kgs
Average Weight was calculated over the last 7 days - 167.6 / 168.2 / 168.8 / 168.4 / 168.8 / 169.4 / 169.0 = 168.60
Average daily calorie intake based on last weeks body weight (169.9 lbs) - Nett target was 2,789 kcals (body weight x16.5)
Nett (after cardio) 2,785 (x16.48)
Gross (before cardio) 2,788 (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 531 steps over
Average daily macros (c/p/f are from food only)
carbs @ 58.49% (470.64g)
protein @ 24.68% (172.02g)
fats @ 16.83% (52.14g)
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 2,782 (body weight x 16.5)
Last edited:
mickc1965
Well-Known Member
Thursday 12 April 2018
The other half got her scan results and everything is still stable so current chemo protocol is doing what it's supposed to, she has got to have her ascites drained tomorrow so today is not as rest day as planned.
7:00pm - All exercises performed myo reps style - 20 rep activation set plus 5 myo rep set (calves 25 plus 5)
Flat Bench - 67.5kgs x 20+4+4+4+4+4
Front Squat - 60kgs x 20+4+4+4+4+4
Standing Calf Raise - 180kgs x 25+5+5+5+5+5
Close Grip Bench - 55kgs x 4+4+4+4+4
Training went better than expected as normally need two days rest on chest at this stage, on to the 15s
The other half got her scan results and everything is still stable so current chemo protocol is doing what it's supposed to, she has got to have her ascites drained tomorrow so today is not as rest day as planned.
7:00pm - All exercises performed myo reps style - 20 rep activation set plus 5 myo rep set (calves 25 plus 5)
Flat Bench - 67.5kgs x 20+4+4+4+4+4
Front Squat - 60kgs x 20+4+4+4+4+4
Standing Calf Raise - 180kgs x 25+5+5+5+5+5
Close Grip Bench - 55kgs x 4+4+4+4+4
Training went better than expected as normally need two days rest on chest at this stage, on to the 15s
Last edited:
mickc1965
Well-Known Member
Friday 13 April 2018
Sleep 5:16 (in bed 21:30 to 03:20), quality of sleep 59%
Awake 0:34
REM 1:46
Light 2:23
Deep 1:07
Up early as got to take missus to Hospital to have her ascites drained but had to go to work first to get a quote out :-(
3:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 54.16 (RR Interval range 49.27 to 66.78)
Compared to your recent baseline, you should be able to train harder and handle more stress today
4:05am - Body weight @ 169.6lbs / 76.929kgs
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
Sleep 5:16 (in bed 21:30 to 03:20), quality of sleep 59%
Awake 0:34
REM 1:46
Light 2:23
Deep 1:07
Up early as got to take missus to Hospital to have her ascites drained but had to go to work first to get a quote out :-(
3:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 54.16 (RR Interval range 49.27 to 66.78)
Compared to your recent baseline, you should be able to train harder and handle more stress today
4:05am - Body weight @ 169.6lbs / 76.929kgs
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