mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Wednesday 16 May 2018
Sleep 6:40 (in bed from 21:58 to 05:52), quality of sleep 86%
Awake 1:15
REM 1:09
Light 4:00
Deep 1:31
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 60, average heart rate was 56.09 (RR Interval range 49.75 to 69.98)
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
Sleep 6:40 (in bed from 21:58 to 05:52), quality of sleep 86%
Awake 1:15
REM 1:09
Light 4:00
Deep 1:31
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 60, average heart rate was 56.09 (RR Interval range 49.75 to 69.98)
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
mickc1965
Well-Known Member
Not sure whether to train legs tonight a got a tweak in back on Saturday during activation set but it was ok to train legs again on Monday, however giving me a little bit of pain on waking this morning. Will trigger point roll back when I get in from work and if that releases it then I will train. I have trained 23 days in a row (I think) so may need to rest up a bit.
mickc1965
Well-Known Member
Decided not to train tonight as after trigger point rolling my back it hurt even more, might drop front squats in favour of barbell hack squats or may just alternate them to give back a rest.
mickc1965
Well-Known Member
Thursday 17 May 2018
Sleep 6:30 (in bed from 21:59 to 05:23), quality of sleep 78%
Awake 0:54
REM 1:37
Light 3:48
Deep 1:05
HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 53.33 (RR Interval range 48.57 to 62.31)
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
Sleep 6:30 (in bed from 21:59 to 05:23), quality of sleep 78%
Awake 0:54
REM 1:37
Light 3:48
Deep 1:05
HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 53.33 (RR Interval range 48.57 to 62.31)
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
mickc1965
Well-Known Member
Thursday 17 May 2018
Average Weight - 167.7lbs / 76.067kgs - down 0.3lbs / 0.136kg
Average Weight was calculated over the last 7 days - 167.8 / 167.8 / 167.8 / 168.2 / 167.6 / 167.4 / 167.4 = 167.71
Average daily calorie intake based on last weeks body weight (168.0 lbs)
Nett (after cardio) 2,174 (x12.94)
Gross (before cardio) 2,374 (x14.13)
Nett target was 2,184 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 27,968 steps over
Average daily macros (c/p/f are from food only)
carbs @ 50.96% (302.40g)
protein @ 33.10% (196.40g)
fats @ 15.95% (42.06g)
alcohol @ 0%
Goal for upcoming week - week 4 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 2,181 (body weight in lbs x13), will aim to eat 2,300kcals (x13.7) and 7,380 steps per day (daily average) to compensate increased calories over nett goal of x13 plus the additional steps required to accommodate the alcohol that will be consumed on this Fridays lads night out.
Average Weight - 167.7lbs / 76.067kgs - down 0.3lbs / 0.136kg
Average Weight was calculated over the last 7 days - 167.8 / 167.8 / 167.8 / 168.2 / 167.6 / 167.4 / 167.4 = 167.71
Average daily calorie intake based on last weeks body weight (168.0 lbs)
Nett (after cardio) 2,174 (x12.94)
Gross (before cardio) 2,374 (x14.13)
Nett target was 2,184 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 27,968 steps over
Average daily macros (c/p/f are from food only)
carbs @ 50.96% (302.40g)
protein @ 33.10% (196.40g)
fats @ 15.95% (42.06g)
alcohol @ 0%
Goal for upcoming week - week 4 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 2,181 (body weight in lbs x13), will aim to eat 2,300kcals (x13.7) and 7,380 steps per day (daily average) to compensate increased calories over nett goal of x13 plus the additional steps required to accommodate the alcohol that will be consumed on this Fridays lads night out.
mickc1965
Well-Known Member
Will be changing things in my routine, will be staying with myo reps however where I have been doing one exercise per body part 3 x per week with the first day of each body part being activation set plus 1 myo reps (Days 1 and 2), 2nd day (Days 3 and 4) being 3 myo rep sets and finally (Days 5 to 7) 5 myo rep sets. I will now do an A & B Routine and two training sessions per week per body part with all sessions doing an activation set plus 5 myo rep sets reducing myo rep sets as and when my body tells me.
Previously I was doing
Days 1 and 3 - Front Squats, RDL, Calf Raise, BB Face Pulls, BB Upright Rows
Days 2 and 4 - Flat Bench, BB Row, Rear Shrugs, EZ Curls, CG Bench
Day 5 - Front Squats, RDL, Calf Raise
Day 6 - BB Row, Rear Shrugs, EZ Curls
Day 7 - Flat Bench, BB Face Pulls, CG Bench, BB Upright Rows
I will be changing it to the following
Day 1 Routine A - BB Row, BB Rear Shrugs , EZ Curls
Day 2 Routine A - Front Squat, RDL, BB Standing Calf Raise
Day 3 Routine A - BB Flat Bench, BB Face Pull, BB CG Bench, BB Upright Row
Day 4 Routine B - BB Row (or narrow grip pull ups), BB Front Shrugs, EZ Hammer Curls
Day 5 Routine B - BB Hack Squats, RDL, BB Standing Calf Raise
Day 6 Routine B - BB Incline Bench, BB Face Pull, CB Bench, BB Upright Row
Rest Day - Abs, could happen anywhere during the week primarily to suit events, fatigue etc
Previously I was doing
Days 1 and 3 - Front Squats, RDL, Calf Raise, BB Face Pulls, BB Upright Rows
Days 2 and 4 - Flat Bench, BB Row, Rear Shrugs, EZ Curls, CG Bench
Day 5 - Front Squats, RDL, Calf Raise
Day 6 - BB Row, Rear Shrugs, EZ Curls
Day 7 - Flat Bench, BB Face Pulls, CG Bench, BB Upright Rows
I will be changing it to the following
Day 1 Routine A - BB Row, BB Rear Shrugs , EZ Curls
Day 2 Routine A - Front Squat, RDL, BB Standing Calf Raise
Day 3 Routine A - BB Flat Bench, BB Face Pull, BB CG Bench, BB Upright Row
Day 4 Routine B - BB Row (or narrow grip pull ups), BB Front Shrugs, EZ Hammer Curls
Day 5 Routine B - BB Hack Squats, RDL, BB Standing Calf Raise
Day 6 Routine B - BB Incline Bench, BB Face Pull, CB Bench, BB Upright Row
Rest Day - Abs, could happen anywhere during the week primarily to suit events, fatigue etc
Last edited:
mickc1965
Well-Known Member
Friday 18 May 2018
Sleep 05:33 (in bed from 21:59 to 04:52), quality of sleep 74%
Awake 1:20
REM 1:18
Light 3:30
Deep 0:45
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 54.03 (RR Interval range 48.15 to 64.54)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 166.8lbs / 75.659kgs
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 05:33 (in bed from 21:59 to 04:52), quality of sleep 74%
Awake 1:20
REM 1:18
Light 3:30
Deep 0:45
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 54.03 (RR Interval range 48.15 to 64.54)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 166.8lbs / 75.659kgs
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
Saturday 19 May 2018
Sleep 6:50 (in bed from 01:09 to 08:52), quality of sleep 85%
Awake 0:53
REM 1:38
Light 4:18
Deep 0:54
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 61.14 (RR Interval range 53.19 to 73.58)
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 6:50 (in bed from 01:09 to 08:52), quality of sleep 85%
Awake 0:53
REM 1:38
Light 4:18
Deep 0:54
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 61.14 (RR Interval range 53.19 to 73.58)
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
Saturday 19 May 2018
5:00pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25 +5)
Incline Bench - 70kgs x 8+2+2+2+2+2
BB Face Pulls - 47.5kgs x 8+2+2+2+2+2
Close Grip Bench - 73.75kgs x 8+2+2+2+2+2
BB Upright Rows - 47.5kgs x 8+2+2+2+2+2
5:00pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25 +5)
Incline Bench - 70kgs x 8+2+2+2+2+2
BB Face Pulls - 47.5kgs x 8+2+2+2+2+2
Close Grip Bench - 73.75kgs x 8+2+2+2+2+2
BB Upright Rows - 47.5kgs x 8+2+2+2+2+2
Last edited:
mickc1965
Well-Known Member
Sunday 20 May 2018
Sleep 6:01 (in bed from 22:53 to 05:36), quality of sleep 77%
Awake 0:42
REM 1:01
Light 4:12
Deep 0:48
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 56.17 (RR Interval range 49.39 to 69.98)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 165.6lbs / 75.115kgs
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 6:01 (in bed from 22:53 to 05:36), quality of sleep 77%
Awake 0:42
REM 1:01
Light 4:12
Deep 0:48
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 56.17 (RR Interval range 49.39 to 69.98)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 165.6lbs / 75.115kgs
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
Monday 21 May 2018
Sleep 05:46 (in bed from 21:59 to 04:46), quality of sleep 63%
Awake 1:01
REM 1:26
Light 3:24
Deep 0:56
Fitbit not really reflecting sleep as was awake at 2am and at best was nodding off for short periods up until I gave up at 4:46hrs, sleep cycles quality % reflects sleep better.
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 54.33 (RR Interval range 48.65 to 63.80)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 165.6lbs / 75.115kgs
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 05:46 (in bed from 21:59 to 04:46), quality of sleep 63%
Awake 1:01
REM 1:26
Light 3:24
Deep 0:56
Fitbit not really reflecting sleep as was awake at 2am and at best was nodding off for short periods up until I gave up at 4:46hrs, sleep cycles quality % reflects sleep better.
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 54.33 (RR Interval range 48.65 to 63.80)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 165.6lbs / 75.115kgs
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