mickc1965 training log

Tuesday 29 May 2018

Sleep 6:31 (in bed from 22:40 to 06:20), quality of sleep 89%

Awake 1:09
REM 0:44
Light 4:37
Deep 1:10

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 64, average heart rate was 53.66 (RR Interval range 48.80 to 70.54)

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 @ 165.8lbs / 75.206kgs

Abs / Core

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
 
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Tuesday 29 May 2018

7:30pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (calves 25 +5)

Front Squat - 82.5kgs x 8+2+2+2+2+2

RDL - 83.75kgs x 8+2+2+2+2+2

Standing Calf Raise - 190kgs x 25+5+5+5+5+5
 
Wednesday 30 May 2018

Sleep 6:29hrs (in bed from 22:40 to 06:29), quality of sleep 91%

Awake 1:08
REM 1:34
Light 3:54
Deep 1:01

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 63, average heart rate was 54.22 (RR Interval range 46.90 to 68.72)

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

Body weight @ 165.4lbs / 75.024kgs

Abs / Core

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
 
Wednesday 30 May 2018

6:30pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets

Flat Bench - 86.75kgs x 8+2+2+2+2+2

BB Upright Rows - 50kgs x 8+2+2+2+2+2

BB Face Pulls - 50kgs x 8+2+2+2+2+2

Close Grip Bench - 76.75kgs x 8+2+2+2+2+2
 
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Thursday 31 May 2018

Sleep 7:03hrs (in bed from 22:31 to 06:09), quality of sleep 88%

Awake 0:35
REM 1:50
Light 3:48
Deep 1:25

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 63, average heart rate was 51.52 (RR Interval range 45.51 to 63.60)

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

Body weight @ 165.4lbs / 75.024kgs

Abs / Core

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
 
Thursday 31 May 2018

Average Weight - 165.5lbs / 75.069kgs - down 0.7lbs / 0.318kg

Average Weight was calculated over the last 7 days - 165.2 / 165.6 / 165.2 / 166.0 / 165.8 / 165.4 / 165.4 = 165.51

Average daily calorie intake based on last weeks body weight (166.2 lbs)

Nett (after cardio) 2,160 (x13.00)
Gross (before cardio) 2,729 (x16.42)

Nett target was 2,161 kcals (body weight x13.00)

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 79,699 steps over.

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

carbs @ 39.66% (270.52g)
protein @ 23.42% (159.74g)
fats @ 16.15% (48.96g)
alcohol @ 20.77%

Goal for upcoming week - week 6 of a 4-6 week cut (aim to lose 7 lbs in total, 172 to 165), target will be to lose the final 0.5lbs this week, nett caloric target will be 2,152 (body weight in lbs x13), will aim to eat 2,300kcals (x13.9) and to take 7,960 steps per day (daily average) to compensate increased calories over nett goal of x13.
 
Thursday 31 May 2018

6:30pm - 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

Front Shrugs - 172.5kgs x 25+5+5+5+5+5

EZ Hammer Curls - 27.5kgs x 8+2+2+2+2+2
 
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Friday 01 June 2018

Sleep 06:50 (in bed from 22:11 to 06:10), quality of sleep 92%

Awake 1:09
REM 1:50
Light 3:48
Deep 1:12

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 61, average heart rate was 54.30 (RR Interval range 47.37 to 64.61)

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

Body weight @ 165.4lbs / 75.024kgs

Abs / Core

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
 
Friday 01 June 2018

6:30pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (calves 25 +5)

BB Hack Squat - 122.5kgs x 8+2+2+2+2+2

RDL - 83.75kgs x 8+2+2+2+2+2

Standing Calf Raise - 190kgs x 25+5+5+5+5+5
 
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Friday 01 June 2018

MyFitnessPal - 2,288 kcals

Carbs - 321
Protein - 167
Fat - 37

Fitbit - 8,386 steps
 
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Saturday 02 June 2018

Sleep 7:08 (in bed from 22:18 to 06:25), quality of sleep 90%

Awake 0:59
REM 1:31
Light 4:49
Deep 0:48

HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 59, average heart rate was 55.59 (RR Interval range 49.95 to 71.28)

Compared to your personal baseline your Sympathetic activity is abnormally high. To avoid over training or over stressing it is highly recommended to prioritize rest. Good activities include: HRV guided breathing, walking and light mobility work

Body weight @ 165.0lbs / 74.843kgs

Abs / Core

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
 
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Saturday 02 June 2018

4:15pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets

Incline Bench - 72.5kgs x 8+2+2+2+2+2

BB Upright Rows - 50kgs x 8+2+2+2+2+2

BB Face Pulls - 50kgs x 8+2+2+2+2+2

Close Grip Bench - 76.25kgs x 8+2+2+2+2+2
 
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Saturday 02 June 2018

MyFitnessPal - 4.353 kcals (2,304 kcals from food plus 2,049 from alcohol) macros below from food only

Carbs - 269
Protein - 161
Fat - 65

Fitbit - 10,915 steps
 
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Sunday 03 June 2018

Sleep 8:58hrs (in bed from 00:08 to 10:05), quality of sleep 97%

Awake 0:59
REM 2:04
Light 5:51
Deep 1:03

HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night

Body weight @ 166.0lbs / 75.296kgs

Abs / Core

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
 
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Sunday 03 June 2018

7:15pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25 +5)

Dead Stop BB Rows - 122.5kgs x 8+2+2+2+2+2

Rear Shrugs - 200kgs x 25+5+5+5+5+5

EZ Curls - 35kgs x 8+2+2+2+2+2
 
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