mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Friday 13 April 2018

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

    BB Row - 101.25kgs x 15+3

    BB Rear Shrug - 191.25kgs x 25+5

    RDL - 66.25kgs x 15+3

    BB Upright Row - 38.75kgs x 15+3

    BB Face Pull - 38.75kgs x 15+3

    EZ Bicep curl - 25kgs x 15+3
     
    Last edited: Apr 14, 2018
  2. mickc1965

    mickc1965 Well-Known Member

    Friday 13 April 2018

    MyFitnessPal - 2,506 kcals

    Carbs - 347
    Protein - 162
    Fat - 53

    Fitbit - 8,317 steps
     
  3. mickc1965

    mickc1965 Well-Known Member

    Saturday 14 April 2018

    Sleep 5:16 (in bed 23:28 to 05:19), quality of sleep 59%

    Awake 0:35
    REM 1:29
    Light 2:50
    Deep 0:57

    5:30am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 56.70 (RR Interval range 50.44 to 67.89)

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

    5:40am - 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

    Not sure if will be able to train as missus is being kept in again tonight due to low levels of haemoglobin so she needs blood transfusion
     
    Last edited: Apr 16, 2018 at 12:42 AM
  4. mickc1965

    mickc1965 Well-Known Member

    Saturday 14 April 2018

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

    Flat Bench - 73.75kgs x 15+3

    Front Squat - 67.5kgs x 15+3

    Standing Calf Raise - 181.25kgs x 25+5

    Close Grip Bench - 61.25kgs x 15+3
     
    Last edited: Apr 16, 2018 at 12:42 AM
  5. mickc1965

    mickc1965 Well-Known Member

    Saturday 14 April 2018

    MyFitnessPal - 2,934 kcals

    Carbs - 419
    Protein - 182
    Fat - 59

    Fitbit - 10,222 steps
     
    Last edited: Apr 16, 2018 at 12:42 AM
  6. mickc1965

    mickc1965 Well-Known Member

    Sunday 15 April 2018

    Sleep 5:40 (in bed 22:01 to 4:38), quality of sleep 78%

    Awake 0:57
    REM 1:35
    Light 3:00
    Deep 1:05

    5:30am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 53.08 (RR Interval range 47.44 to 64.81)

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

    5:40am - 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: Apr 16, 2018 at 12:43 AM
  7. mickc1965

    mickc1965 Well-Known Member

    Sunday 15 April 2018

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

    BB Row - 101.25kgs x 15+3+3+3

    BB Rear Shrug - 191.25kgs x 25+5+5+5

    RDL - 66.25kgs x 15+3+3+3

    BB Upright Row - 38.75kgs x 15+3+3+3

    BB Face Pull - 38.75kgs x 15+3+3+3

    EZ Bicep curl - 25kgs x 15+3+3+3
     
    Last edited: Apr 16, 2018 at 12:43 AM
  8. mickc1965

    mickc1965 Well-Known Member

    Sunday 15 April 2018

    MyFitnessPal - 3,094 kcals

    Carbs - 440
    Protein - 201
    Fat - 59

    Fitbit - 7,948 steps
     
  9. mickc1965

    mickc1965 Well-Known Member

    Monday 16 April 2018

    Sleep 5:33 (in bed 21:59 to 4:35), quality of sleep 74%

    Awake 1:03
    REM 1:09
    Light 3:19
    Deep 1:05

    5:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 52.80 (RR Interval range 47.37 to 63.87)

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

    5:25am - 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
     
  10. mickc1965

    mickc1965 Well-Known Member

    Monday 16 April 2018

    6:50pm - All exercises performed myo reps style - 15 rep activation set plus 3 myo rep sets (calves 25 +3)

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

    Front Squat - 67.5kgs x 15+3+3+3

    Standing Calf Raise - 181.25kgs x 25+5+5+5

    Close Grip Bench - 61.25kgs x 15+3+3+3
     
    Last edited: Apr 16, 2018 at 11:00 PM
  11. mickc1965

    mickc1965 Well-Known Member

    Monday 16 April 2018

    MyFitnessPal - 2,978 kcals

    Carbs - 441
    Protein - 185
    Fat - 52

    Fitbit - 4,202 steps
     
  12. mickc1965

    mickc1965 Well-Known Member

    Tuesday 17 April 2018

    Sleep 5:56 (in bed 21:43 to 04:20), quality of sleep 57%

    Awake 0:36
    REM 1:32
    Light 3:19
    Deep 1:05

    5:05am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 53.09 (RR Interval range 47.41 to 64.00)

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

    5:15am - 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
     
  13. mickc1965

    mickc1965 Well-Known Member

    Tuesday 17 April 2018

    6:10pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (shrugs 25 +5)

    BB Row - 101.25kgs x 15+3+3+3+3+3

    BB Rear Shrug - 191.25kgs x 25+5+5+5+5+5

    RDL - 66.25kgs x 15+3+3+3+3+3

    EZ Bicep curl - 25kgs x 15+3+3+3+3+3
     
  14. mickc1965

    mickc1965 Well-Known Member

    Tuesday 18 April 2018

    MyFitnessPal - 2,949 kcals

    Carbs - 432
    Protein - 189
    Fat - 51

    Fitbit - 3,385 steps
     
  15. mickc1965

    mickc1965 Well-Known Member

    Wednesday 19 April 2018

    Sleep 5:18 (in bed 22:49 to 04:00), quality of sleep 74%

    Awake 0:53
    REM 1:21
    Light 3:03
    Deep 0:54

    5:35am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 54.11 (RR Interval range 49.07 to 65.92)

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

    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
     
  16. Jester

    Jester Well-Known Member

    I’m liking those BB rows numbers a lot.
     
  17. mickc1965

    mickc1965 Well-Known Member

    Wednesday 19 April 2018

    6:00pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets

    BB Upright Row - 38.75kgs x 15+3+3+3+3+3

    BB Face Pull - 38.75kgs x 15+3+3+3+3+3

    Front Squat - 67.5kgs x 15+3+3+3+3+3
     
    Last edited: Apr 19, 2018 at 3:28 AM
  18. mickc1965

    mickc1965 Well-Known Member

    Wednesday 19 April 2018

    MyFitnessPal - 2,802 kcals

    Carbs - 400
    Protein - 187
    Fat - 50

    Fitbit - 6,204 steps
     
    Last edited: Apr 19, 2018 at 3:28 AM
  19. mickc1965

    mickc1965 Well-Known Member

    Thursday 20 April 2018

    Sleep 6:32 (in bed 21:48 to 04:55), quality of sleep 67%

    Awake 0:35
    REM 2:11
    Light 3:10
    Deep 111

    5:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 54.88 (RR Interval range 48.53 to 69.50)

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

    Body weight @ 169.8lbs / 77.020kgs

    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
     
  20. mickc1965

    mickc1965 Well-Known Member

    Thursday 19 April 2018

    Average Weight - 169.5lbs / 76.884kgs - up 0.9lbs / 0.408kgs

    Average Weight was calculated over the last 7 days - 169.6 / 169.4 / 168.8 / 169.6 / 169.6 / 170.0 / 169.8 = 169.54

    Average daily calorie intake based on last weeks body weight (168.6 lbs) - Nett target was 2,782 kcals (body weight x16.5)

    Nett (after cardio) 2,773 (x16.45)
    Gross (before cardio) - 2,864 (x16.99)

    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 12,682 steps over

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

    carbs @ 57.67% (412.80g)
    protein @ 25.53% (182.75g)
    fats @ 16.80% (53.44g)
    alcohol @ 0%

    Goal for upcoming week - going away for 4 days so aim is to not eat too much, drink in moderation (yeah that is highly unlikely) and up step count to counteract alcohol calories
     

Share This Page