mickc1965 training log

Thursday 03 May 2018

Sleep 7:04hrs (in bed from 21:57 to 06:02), quality of sleep 62%

Awake 1:01
REM 1:58
Light 4:02
Deep 1:04

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 54, average heart rate was 55.40 (RR Interval range 51.24 to 64.00)

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

Body weight @ 168.0lbs / 76.202kgs

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 03 May 2018

Average Weight - 169.0lbs / 76.657kgs - down 3.3lbs / 1.497kg

Average Weight was calculated over the last 7 days - 170.2 / 169.4 / 169.0 / 168.8 / 169.0 / 168.4 / 168.0 = 168.97

Average daily calorie intake based on last weeks body weight (172.3 lbs)

Nett (after cardio) 2,221 (x12.89)
Gross (before cardio) 2,442 (x14.17)

Nett target was 2,240 kcals (body weight x13)

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 30,838 steps over

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

carbs @ 51.15% (312.18g)
protein @ 33.99% (207.41g)
fats @ 14.86% (40.31g)
alcohol @ 0%

Goal for upcoming week - week 2 of a 4-6 week mini cut (aim to to lose 7 lbs in total, 172 to 165), target is lose 1 to 1.5lbs this week, will aim to eat 2,500kcals (body weight in lbs x14.8) and 11,000+ steps per day (daily average) to compensate increased calories over nett goal of x13.
 
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Thursday 03 May 2018

6:00pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25 +5)

Pendlay Rows - 116.25kgs x 8+2+2+2+2+2

Shrugs - 193.75kgs x 25+5+5+5+2+2

EZ Curls - 30kgs x 8+2+2+2+2+2
 
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Friday 04 May 2018

Sleep 6:22 (in bed from 21:47 to 05:12), quality of sleep 64%

Awake 1:03
REM 2:01
Light 3:11
Deep 1:10

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 59, average heart rate was 53.89 (RR Interval range 48.88 to 66.71)

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

Body weight @ 168.0lbs / 76.202kgs

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
 
Friday 04 May 2018

6:00pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25 +5)

Flat Bench - 85kgs x 8+2+2+2+2+2

BB Face Pulls - 45kgs x 8+2+2+2+2+2

Close Grip Bench - 71.25kgs x 8+2+2+2+2+2

BB Upright Rows - 45kgs x 8+2+2+2+2+2
 
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Saturday 05 May 2018

Sleep 5:27 (in bed from 21:59 to 4:32), quality of sleep 60%

Awake 1:06
REM 1:18
Light 3:27
Deep 0:42

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 60, average heart rate was 52.48 (RR Interval range 48.19 to 64.07)

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

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 per side
 
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Saturday 05 May 2018

6:15pm - All exercises performed myo reps style - 8 rep activation set 1 myo rep set (calves 25 +1)

Front Squat - 80kgs x 8+2

RDL - 80kgs x 8+2

Standing Calf Raise - 185kgs x 25+5

BB Upright Rows - 46.25kgs x 8+2

BB Face Pulls - 46.25kgs x 8+2
 
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Saturday 05 May 2018

MyFitnessPal - 2,425 kcals

Carbs - 306
Protein - 208
Fat - 40

Fitbit - 16,782 steps
 
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Sunday 06 May 2018

Sleep 6:04 (in bed from23:24 to 06:23), quality of sleep 69%

Awake 0:55
REM 1:08
Light 3:36
Deep 1:20

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 59, average heart rate was 55.29 (RR Interval range 50.85 to 69.27)

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

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 per side
 
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Sunday 06 May 2018

All exercises performed myo reps style - 8 rep activation set 1 myo rep set (shrugs 25 +1)

Flat Bench - 86.25kgs x 8+2

Pendlay Rows - 117.5kgs x 8+2

Shrugs - 195kgs x 25+5

EZ Curls - 31.25kgs x 8+2

Close Grip Bench - 76.25kgs x 8+2
 
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Sunday 06 May 2018

MyFitnessPal - 2,584 kcals

Carbs - 322
Protein - 209
Fat - 51

Fitbit - 14,242 steps
 
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Monday 07 May 2018

Sleep 6:39 (in bed from 22:55 to 06:25), quality of sleep 78%

Awake 0:51
REM 2:17
Light 3:14
Deep 1:08

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 61, average heart rate was 57.69 (RR Interval range 51.46 to 71.36)

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

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 per side
 
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Monday 07 May 2018

6:00pm - All exercises performed myo reps style - 8 rep activation set 3 myo rep sets (calves 25 +3)

Front Squat - 80kgs x 8+2+2+2

RDL - 80kgs x 8+2+2+2

Standing Calf Raise - 185kgs x 25+5+5+5

BB Upright Rows - 46.25kgs x 8+2+2+2

BB Face Pulls - 46.25kgs x 8+2+2+2
 
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Tuesday 08 May 2018

Sleep 6:36 (in bed from 22:21 to 05:52), quality of sleep 53% - was awake from 4:00am and kept on dropping off but waking up (4 or 5 times)

Awake 0:55
REM 1:44
Light 3:35
Deep 1:17

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 56.17 (RR Interval range 49.91 to 68.96)

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

Body weight @ 167.4lbs / 75.931kgs

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 08 May 2018

6:15pm - All exercises performed myo reps style - 8 rep activation set 3 myo rep sets (shrugs 25 +3)

Flat Bench - 86.25kgs x 8+2+2+2

Pendlay Rows - 117.5kgs x 8+2+2+2

Shrugs - 195kgs x 25+5+5+5

EZ Curls - 31.25kgs x 8+2+2+2

Close Grip Bench - 76.25kgs x 8+2+2+2
 
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Tuesday 08 May 2018

MyFitnessPal - 2,522 kcals

Carbs - 323
Protein - 219
Fat - 39

Fitbit - 5,712 steps
 
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Wednesday 09 May 2018

Sleep 7:16 (in bed from 21:36 to 05:30), quality of sleep 86%

Awake 0:38
REM 1:32
Light 4:44
Deep 1:00

HRV Elite info (based on 4 minute test) - Morning Readiness level was 2 (Parasympathetic) with a score of 66, average heart rate was 55.40 (RR Interval range 48.57 to 73.49)

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

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 per side
 
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