mickc1965 training log

Thursday 20 April 2018

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

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

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

Close Grip Bench - 61.25kgs x 15+3+3+3+3+3
 
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Thursday 20 April 2018

MyFitnessPal - 2,490 kcals

Carbs - 356
Protein - 174
Fat - 41

Fitbit - 25,239 steps
 
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Friday 20 April 2018

Sleep 4:36 (in bed 22:46 to 04:20), quality of sleep 62%

Awake 0:58
REM 1:02
Light 3:06
Deep 0:28

HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 54, average heart rate was 55.78 (RR Interval range 50.61 to 55.78)

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

Body weight @ 169.0lbs / 76.657kgs

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

BB Row - 113.75kgs x 10+2

BB Rear Shrug - 192.5kgs x 25+5

RDL - 73.75kgs x 10+2

BB Upright Row - 43.75kgs x 10+2

BB Face Pull - 43.75kgs x 10+2

EZ Bicep curl - 28.75kgs x 10+2

Flat Bench - 83.75kgs x 10+2

Front Squat - 76.25kgs x 10+2

Standing Calf Raise - 182.5kgs x 25+5

Close Grip Bench - 68.75kgs x 10+2

Full body easy session this morning, away for a long weekend back training Monday evening.
 
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Monday 23 April 2018
Sleep 4:54 (in bed 00:54 to 06:29)

Awake 0:36
REM 1:04
Light 2:53
Deep 1:02

Body weight @ 176.2lbs / 79.923kgs

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

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

Front Squat - 76.25kgs x 10+2+2+2

Standing Calf Raise - 182.5kgs x 25+5+5+5

Close Grip Bench - 68.75kgs x 10+2+2+2
 
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Tuesday 24 April 2018

Sleep 7:07 (in bed 21:57 to 06:28), quality of sleep 86%

Awake 1:24
REM 1:17
Light 4:38
Deep 1:12

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 54, average heart rate was 58.59 (RR Interval range 53.29 to 70.87)

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

Body weight @ 176.0lbs / 79.832kgs (put on ~7lbs on weekend away)

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
 
Tuesday 24 April 2018

6:00pm - All exercises performed myo reps style - 10 rep activation set 3 myo rep sets (shrugs 25 +3)

BB Row - 113.75kgs x 10+2+2+2

BB Rear Shrug - 192.5kgs x 25+5+5+5

RDL - 73.75kgs x 10+2+2+2

BB Upright Row - 43.75kgs x 10+2+2+2

BB Face Pull - 43.75kgs x 10+2+2+2

EZ Bicep curl - 28.75kgs x 10+2+2+2
 
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Wednesday 25 April 2018

Sleep 6:37 (in bed 22:22 to 06:32), quality of sleep 92%

Awake 1:33
REM 1:09
Light 4:12
Deep 1:16

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 53.93 (RR Interval range 48.92 to 66.49)

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

Body weight @ 172.8lbs / 78.381kgs

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
 
Wednesday 25 April 2018

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

Front Squat - 76.25kgs x 10+2+2+2+2+2

RDL - 73.75kgs x 10+2+2+2+2+2

Standing Calf Raise - 182.5kgs x 25+5+5+5+5+5
 
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Wednesday 25 April 2018

MyFitnessPal - 2,423 kcals

Carbs - 310
Protein - 200
Fat - 43

Fitbit - 8,349 steps
 
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Thursday 26 April 2018

Sleep 7:00 (in bed 22:22 to 06:37), quality of sleep 89%

Awake 1:10
REM 2:23
Light 3:22
Deep 1:05

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 55, average heart rate was 56.38 (RR Interval range 49.95 to 69.19)

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

Body weight @ 171.6lbs / 77.836kgs

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
 
Thursday 26 April 2018

Average Weight - 172.3lbs / 78.154kgs - up 2.8lbs / 1.270kg

Average Weight was calculated over the last 7 days - 169.0 / 169.0 / 171.6 / 176.2 / 176.0 / 172.8 / 171.6 = 172.31

Average daily calorie intake based on last weeks body weight (169.5 lbs) - Nett target was 2,797 kcals (body weight x16.5)

Nett (after cardio) - 3,197 (x18.86)
Gross (before cardio) - 3,703 (x21.85)

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 70,907 steps over

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

carbs @ 34.12% (315.82g)
protein @ 19.33% (178.98g)
fats @ 19.07% (78.46g)
alcohol @ 27.48%

Goal for upcoming week - This will be the start of a ~6 week cut with the aim to lose 7 lbs at a nett caloric intake of body weight x13 (gross x14.5 - nett is calculated as detailed in the cardio paragraph above), I expect to lose most of last weeks 2.8 lbs weight increase (due to 3 heavy drinking days over last weekend) this week.
 
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Thursday 26 April 2018

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

BB Row - 113.75kgs x 10+2+2+2+2+2

BB Rear Shrug - 192.5kgs x 25+5+5+5+5+5

EZ Bicep curl - 28.75kgs x 10+2+2+2+2+2
 
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mickc1965 said:
Thursday 26 April 2018

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

BB Row - 113.75kgs x 10+2+2+2+2+2

BB Rear Shrug - 192.5kgs x 25+5+5+5+5+5

EZ Bicep curl - 28.75kgs x 10+2+2+2+2+2
Click to expand...

Rows = pendlays, 45 degree normal BB, Yates?
 
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