mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Thursday 10 May 2018
Sleep 06:10 (in bed from 22:25 to 05:19), quality of sleep 73%
Awake 0:44
REM 2:09
Light 2:59
Deep 1:02
HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 68, average heart rate was 55.77 (RR Interval range 48.61 to 69.98)
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 @ 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 per side
Sleep 06:10 (in bed from 22:25 to 05:19), quality of sleep 73%
Awake 0:44
REM 2:09
Light 2:59
Deep 1:02
HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 68, average heart rate was 55.77 (RR Interval range 48.61 to 69.98)
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 @ 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 per side
mickc1965
Well-Known Member
Thursday 10 May 2018
Average Weight - 168.0lbs / 76.203kgs - down 1.0lbs / 0.454g
Average Weight was calculated over the last 7 days - 168.0 / 167.6 / 167.6 / 167.8 / 167.4 / 168.4 / 169.4 = 168.03
Average daily calorie intake based on last weeks body weight (169.0 lbs)
Nett (after cardio) 2,201 (x13.02)
Gross (before cardio) - 2,532 (x14.98)
Nett target was 2,197 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 46,476 steps over
Average daily macros (c/p/f are from food only)
carbs @ 50.57% (320.08g)
protein @ 33.36% (211.19g)
fats @ 16.07% (45.21g)
alcohol @ 0%
Goal for upcoming week - week 3 of a 4-6 week cut (aim to lose 7 lbs in total, 172 to 165), target is to lose 1 to 1.5lbs this week so nett caloric target will be 2,187 (body weight in lbs x13), will aim to eat 2,400kcals (x14.3) and 9,500 steps per day (daily average) to compensate increased calories over nett goal of x13.
Average Weight - 168.0lbs / 76.203kgs - down 1.0lbs / 0.454g
Average Weight was calculated over the last 7 days - 168.0 / 167.6 / 167.6 / 167.8 / 167.4 / 168.4 / 169.4 = 168.03
Average daily calorie intake based on last weeks body weight (169.0 lbs)
Nett (after cardio) 2,201 (x13.02)
Gross (before cardio) - 2,532 (x14.98)
Nett target was 2,197 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 46,476 steps over
Average daily macros (c/p/f are from food only)
carbs @ 50.57% (320.08g)
protein @ 33.36% (211.19g)
fats @ 16.07% (45.21g)
alcohol @ 0%
Goal for upcoming week - week 3 of a 4-6 week cut (aim to lose 7 lbs in total, 172 to 165), target is to lose 1 to 1.5lbs this week so nett caloric target will be 2,187 (body weight in lbs x13), will aim to eat 2,400kcals (x14.3) and 9,500 steps per day (daily average) to compensate increased calories over nett goal of x13.
mickc1965
Well-Known Member
Friday 11 May 2018
Sleep 4:16 (in bed from 22:25 to 02:32 - woke at this time and laid in bed for 2 hours and gave up and got up), quality of sleep 71%
Awake 0:30
REM 1:02
Light 2:25
Deep 1:02
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 53.16 (RR Interval range 48.08 to 64.54)
Compared to your recent baseline, you should be able to train harder and handle more stress today
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
Sleep 4:16 (in bed from 22:25 to 02:32 - woke at this time and laid in bed for 2 hours and gave up and got up), quality of sleep 71%
Awake 0:30
REM 1:02
Light 2:25
Deep 1:02
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 53.16 (RR Interval range 48.08 to 64.54)
Compared to your recent baseline, you should be able to train harder and handle more stress today
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
Last edited:
mickc1965
Well-Known Member
Friday 11 May 2018
All exercises performed myo reps style - 8 rep activation set 5 myo rep sets
Flat Bench - 86.25kgs x 8+2+2+2+2+1
BB Face Pulls - 46.25kgs x 8+2+2+2+2+2
Close Grip Bench - 76.25kgs x 8+2+2+2+2+2
BB Upright Rows - 46.25kgs x 8+2+2+2+2+2
All exercises performed myo reps style - 8 rep activation set 5 myo rep sets
Flat Bench - 86.25kgs x 8+2+2+2+2+1
BB Face Pulls - 46.25kgs x 8+2+2+2+2+2
Close Grip Bench - 76.25kgs x 8+2+2+2+2+2
BB Upright Rows - 46.25kgs x 8+2+2+2+2+2
Last edited:
mickc1965
Well-Known Member
Saturday 12 May 2018
Sleep 6:16 (in bed from 22:46 to 06:00), quality of sleep 79%
Awake 0:58
REM 1:13
Light 3:51
Deep 1:12
HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 69, average heart rate was 56.54 (RR Interval range 50.53 to 73.76)
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
Sleep 6:16 (in bed from 22:46 to 06:00), quality of sleep 79%
Awake 0:58
REM 1:13
Light 3:51
Deep 1:12
HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 69, average heart rate was 56.54 (RR Interval range 50.53 to 73.76)
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
Last edited:
mickc1965
Well-Known Member
Saturday 12 May 2018
All exercises performed myo reps style - 8 rep activation set 1 myo rep set (calves 25 +1)
Front Squat - 81.25kgs x 8+2
RDL - 81.25kgs x 8+2
Standing Calf Raise - 186.25kgs x 25+5
BB Upright Rows - 47.5kgs x 8+2
BB Face Pulls - 47.5kgs x 8+2
All exercises performed myo reps style - 8 rep activation set 1 myo rep set (calves 25 +1)
Front Squat - 81.25kgs x 8+2
RDL - 81.25kgs x 8+2
Standing Calf Raise - 186.25kgs x 25+5
BB Upright Rows - 47.5kgs x 8+2
BB Face Pulls - 47.5kgs x 8+2
Last edited:
mickc1965
Well-Known Member
Sunday 13 May 2018
Sleep 6:08 (in bed from 22:40 to 05:20), quality of sleep 80%
Awake 0:32
REM 1:49
Light 2:55
Deep 1:24
HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 55, average heart rate was 53.48 (RR Interval range 48.26 to 64.74)
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
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
Sleep 6:08 (in bed from 22:40 to 05:20), quality of sleep 80%
Awake 0:32
REM 1:49
Light 2:55
Deep 1:24
HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 55, average heart rate was 53.48 (RR Interval range 48.26 to 64.74)
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
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
Last edited:
mickc1965
Well-Known Member
Sunday 13 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 - 118.75kgs x 8+2
Shrugs - 196.25kgs x 25+5
EZ Curls - 32.5kgs x 8+2
Close Grip Bench - 73.75kgs x 8+2
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 - 118.75kgs x 8+2
Shrugs - 196.25kgs x 25+5
EZ Curls - 32.5kgs x 8+2
Close Grip Bench - 73.75kgs x 8+2
Last edited:
mickc1965
Well-Known Member
Monday 14 May 2018
Sleep 6:31 (in bed from 22:25 to 05:42), quality of sleep 85%
Awake 0:46
REM 1:44
Light 3:04
Deep 1:43
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 55.30 (RR Interval range 43.79 to 69.58)
Compared to your recent baseline, you should be able to train harder and handle more stress today
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 per side
Sleep 6:31 (in bed from 22:25 to 05:42), quality of sleep 85%
Awake 0:46
REM 1:44
Light 3:04
Deep 1:43
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 55.30 (RR Interval range 43.79 to 69.58)
Compared to your recent baseline, you should be able to train harder and handle more stress today
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 per side
mickc1965
Well-Known Member
Monday 14 May 2018
6:00pm - All exercises performed myo reps style - 8 rep activation set 3 myo rep sets (calves 25 +3)
Front Squat - 81.25kgs x 8+2+2+2
RDL - 81.25kgs x 8+2+2+2
Standing Calf Raise - 186.25kgs x 25+5+5+5
BB Upright Rows - 47.5kgs x 8+2+2+2
BB Face Pulls - 47.5kgs x 8+2+2+2
6:00pm - All exercises performed myo reps style - 8 rep activation set 3 myo rep sets (calves 25 +3)
Front Squat - 81.25kgs x 8+2+2+2
RDL - 81.25kgs x 8+2+2+2
Standing Calf Raise - 186.25kgs x 25+5+5+5
BB Upright Rows - 47.5kgs x 8+2+2+2
BB Face Pulls - 47.5kgs x 8+2+2+2
Last edited:
mickc1965
Well-Known Member
Tuesday 15 May 2018
Sleep 7:05 (in bed from 22:10 to 06:21), quality of sleep 89%
Awake 1:06
REM 1:52
Light 3:52
Deep 1:21
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 59, average heart rate was 54.56 (RR Interval range 48.72 to 64.47)
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
Sleep 7:05 (in bed from 22:10 to 06:21), quality of sleep 89%
Awake 1:06
REM 1:52
Light 3:52
Deep 1:21
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 59, average heart rate was 54.56 (RR Interval range 48.72 to 64.47)
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
mickc1965
Well-Known Member
Tuesday 15 May 2018
6:00pm - 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 - 118.75kgs x 8+2+2+2
Shrugs - 196.25kgs x 25+5+5+5
EZ Curls - 32.5kgs x 8+2+2+2
Close Grip Bench - 73.75kgs x 8+2+2+2
6:00pm - 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 - 118.75kgs x 8+2+2+2
Shrugs - 196.25kgs x 25+5+5+5
EZ Curls - 32.5kgs x 8+2+2+2
Close Grip Bench - 73.75kgs x 8+2+2+2
Last edited: