mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Tuesday 15 May 2018

    MyFitnessPal - 2,405 kcals

    Carbs - 313
    Protein - 203
    Fat - 37

    Fitbit - 8,976 steps
     
  2. mickc1965

    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
     
  3. mickc1965

    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.
     
  4. mickc1965

    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.
     
    Sci likes this.
  5. mickc1965

    mickc1965 Well-Known Member

    Wednesday 16 May 2018

    MyFitnessPal - 2,360 kcals

    Carbs - 305
    Protein - 201
    Fat - 37

    Fitbit - 5,740 steps
     
    Last edited: May 17, 2018 at 2:36 AM
  6. mickc1965

    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
     
  7. mickc1965

    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.
     
  8. mickc1965

    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
     
    Last edited: May 18, 2018 at 5:19 AM
  9. mickc1965

    mickc1965 Well-Known Member

    Thursday 17 May 2018

    6:15pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (calves 25 +5)

    Hack Squat - 120kgs x 8+2+2+2+2+2

    RDL - 81.25kgs x 8+2+2+2+2+2

    Standing Calf Raise - 186.25kgs x 25+5+5+5+5+5
     
    Last edited: May 18, 2018 at 1:44 AM
  10. mickc1965

    mickc1965 Well-Known Member

    Thursday 17 May 2018

    MyFitnessPal - 2,239 kcals

    Carbs - 282
    Protein - 201
    Fat - 34

    Fitbit - 14,309 steps
     
  11. mickc1965

    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
     
  12. mickc1965

    mickc1965 Well-Known Member

    Friday 18 May 2018

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

    BB Rows - 118.75kgs x 8+2+2+2+2+2

    Front Shrugs - 170kgs x 25+5+5+5+2+2

    EZ Hammer Curls - 25kgs x 8+2+2+2+2+2
     
    Last edited: May 21, 2018 at 1:25 AM
  13. mickc1965

    mickc1965 Well-Known Member

    Friday 18 May 2018

    MyFitnessPal - 3,432 kcals (2,181 kcals from food plus 1,251 from alcohol) macros below from food only

    Carbs - 276
    Protein - 195
    Fat - 32

    Fitbit - 14,863 steps
     
    Last edited: May 21, 2018 at 1:25 AM
  14. mickc1965

    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
     
    Last edited: May 21, 2018 at 1:26 AM
  15. mickc1965

    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
     
    Last edited: May 21, 2018 at 1:27 AM
  16. mickc1965

    mickc1965 Well-Known Member

    Saturday 19 May 2018

    MyFitnessPal - 2,272 kcals

    Carbs - 301
    Protein - 186
    Fat - 36

    Fitbit - 13,678 steps
     
    Last edited: May 21, 2018 at 1:27 AM
  17. mickc1965

    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
     
    Last edited: May 21, 2018 at 1:27 AM
  18. mickc1965

    mickc1965 Well-Known Member

    Sunday 20 May 2018

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

    BB Rows - 120kgs x 8+2+2+2+2+2

    Rear Shrugs - 197.5kgs x 25+5+5+5+5+5

    EZ Curls - 32.5kgs x 8+2+2+2+2+2
     
    Last edited: May 21, 2018 at 1:28 AM
  19. mickc1965

    mickc1965 Well-Known Member

    Sunday 20 May 2018

    MyFitnessPal - 2,265 kcals

    Carbs - 302
    Protein - 184
    Fat - 35

    Fitbit - 8,627 steps
     

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