mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Monday 04 June 2018
Sleep 5:18 hrs (in bed from 22:02 to 04:00), quality of sleep 79%
Awake 0:36
REM 1:19
Light 3:13
Deep 0:46
HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 64, average heart rate was 53.90 (RR Interval range 48.57 to 71.19)
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
Sleep 5:18 hrs (in bed from 22:02 to 04:00), quality of sleep 79%
Awake 0:36
REM 1:19
Light 3:13
Deep 0:46
HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 64, average heart rate was 53.90 (RR Interval range 48.57 to 71.19)
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
Last edited:
mickc1965
Well-Known Member
Tuesday 05 June 2018
Sleep 05:58 (in bed from 22:07 to 04:56), quality of sleep ?%
Awake 0:51
REM 1:17
Light 3:37
Deep 1:04
HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 58, average heart rate was 52.48 (RR Interval range 46.86 to 64.61)
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 165.2lbs / 74.933kgs
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
Sleep 05:58 (in bed from 22:07 to 04:56), quality of sleep ?%
Awake 0:51
REM 1:17
Light 3:37
Deep 1:04
HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 58, average heart rate was 52.48 (RR Interval range 46.86 to 64.61)
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 165.2lbs / 74.933kgs
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
mickc1965
Well-Known Member
Tuesday 05 June 2018
6:50pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets
Flat Bench - 87.5kgs x 8+2+2+2+2+1
BB Upright Rows - 51.25kgs x 8+2+2+2+2+2
BB Face Pulls - 51.25kgs x 8+2+2+2+2+2
Close Grip Bench - 77.5kgs x 8+2+2+2+2+2
6:50pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets
Flat Bench - 87.5kgs x 8+2+2+2+2+1
BB Upright Rows - 51.25kgs x 8+2+2+2+2+2
BB Face Pulls - 51.25kgs x 8+2+2+2+2+2
Close Grip Bench - 77.5kgs x 8+2+2+2+2+2
Last edited:
mickc1965
Well-Known Member
Wednesday 06 June 2018
Sleep 4:24hrs (in bed from 22:02 to 03:00), quality of sleep 59%
Awake 0:35
REM 1:03
Light 2:46
Deep 0:35
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 50.19 (RR Interval range 45.01 to 60.71)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Based on poor nights sleep was surprised at a HRV score of 10!!
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
Sleep 4:24hrs (in bed from 22:02 to 03:00), quality of sleep 59%
Awake 0:35
REM 1:03
Light 2:46
Deep 0:35
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 50.19 (RR Interval range 45.01 to 60.71)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Based on poor nights sleep was surprised at a HRV score of 10!!
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
mickc1965
Well-Known Member
Thursday 07 June 2018
Sleep 6:23hrs (in bed from 22:21 to 05:32), quality of sleep 79%
Awake 0:48
REM 1:36
Light 3:54
Deep 0:53
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 53.86 (RR Interval range 46.86 to 65.57)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 164.4lbs / 74.571kgs
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
Sleep 6:23hrs (in bed from 22:21 to 05:32), quality of sleep 79%
Awake 0:48
REM 1:36
Light 3:54
Deep 0:53
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 53.86 (RR Interval range 46.86 to 65.57)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 164.4lbs / 74.571kgs
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
mickc1965
Well-Known Member
Thursday 07 June 2018
Average Weight - 165.3lbs / 74.979kgs - down 0.2lbs / 0.091kg
Average Weight was calculated over the last 7 days - 165.4 / 165.0 / 166.0 / 165.4 / 165.2 / 165.4 / 164.4 = 165.26
Average daily calorie intake based on last weeks body weight (165.5lbs)
Nett (after cardio) 2,150 (x12.99)
Gross (before cardio) 2,591 (x15.66)
Nett target was 2,152 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 61,760 steps over
Average daily macros (c/p/f are from food only)
carbs @ 46.01% (298.04g)
protein @ 26.92% (174.39g)
fats @ 15.79% (45.46g)
alcohol @ 11.28%
Goal for upcoming week - Have decided to extend the cut by at least 2 weeks (need to keep my birthday excess (next Wed) in check), week 7 of the cut (aim to lose 0.5-1lb a week, started at 172, target is now see how I look each week, once I start leaning out too much (guant face, looking flat etc I will stop cut), nett caloric target will be 2,149 (body weight in lbs x13), will aim to eat 2,300kcals (x13.91) per day and take 8,020 steps per day (daily average) to compensate increased calories over nett goal of x13 plus additional steps to compensate for any alcohol that I consume.
Average Weight - 165.3lbs / 74.979kgs - down 0.2lbs / 0.091kg
Average Weight was calculated over the last 7 days - 165.4 / 165.0 / 166.0 / 165.4 / 165.2 / 165.4 / 164.4 = 165.26
Average daily calorie intake based on last weeks body weight (165.5lbs)
Nett (after cardio) 2,150 (x12.99)
Gross (before cardio) 2,591 (x15.66)
Nett target was 2,152 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 61,760 steps over
Average daily macros (c/p/f are from food only)
carbs @ 46.01% (298.04g)
protein @ 26.92% (174.39g)
fats @ 15.79% (45.46g)
alcohol @ 11.28%
Goal for upcoming week - Have decided to extend the cut by at least 2 weeks (need to keep my birthday excess (next Wed) in check), week 7 of the cut (aim to lose 0.5-1lb a week, started at 172, target is now see how I look each week, once I start leaning out too much (guant face, looking flat etc I will stop cut), nett caloric target will be 2,149 (body weight in lbs x13), will aim to eat 2,300kcals (x13.91) per day and take 8,020 steps per day (daily average) to compensate increased calories over nett goal of x13 plus additional steps to compensate for any alcohol that I consume.
mickc1965
Well-Known Member
Thursday 07 June 2018
6:45pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (calves 25-30 +5)
BB Hack Squat - 123.75kgs x 8+2+2+2+2+2
Good Mornings - 60kgs x 8+2+2+2+2+2
Standing Calf Raise (bar in hand) - 150kgs x 25+5+5+5+5+5
6:45pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (calves 25-30 +5)
BB Hack Squat - 123.75kgs x 8+2+2+2+2+2
Good Mornings - 60kgs x 8+2+2+2+2+2
Standing Calf Raise (bar in hand) - 150kgs x 25+5+5+5+5+5
Last edited:
mickc1965
Well-Known Member
Friday 08 June 2018
Sleep 5:43hrs (in bed from 22:31 to 05:02), quality of sleep 72%
Awake 0:48
REM 1:13
Light 3:30
Deep 1:00
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 53.86 (RR Interval range 46.86 to 65.57)
Compared to your recent baseline, you should be able to train harder and handle more stress today
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
Sleep 5:43hrs (in bed from 22:31 to 05:02), quality of sleep 72%
Awake 0:48
REM 1:13
Light 3:30
Deep 1:00
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 53.86 (RR Interval range 46.86 to 65.57)
Compared to your recent baseline, you should be able to train harder and handle more stress today
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
mickc1965
Well-Known Member
It felt heavy as f*** and form wasn't great either, haven't done them in over 18 months, will possibly lower the load and build it back up.
Last edited:
Yeah agreed, impressive! How do your elbows go with that? I'm starting my 5s and I've got skullz in there, but I'm thinking of sticking around 8 reps (possibly 6...). I get only a little niggle usually in the heavier ones so I have to be careful..
mickc1965
Well-Known Member
Elbows, that's why I stopped doing them 18 months ago, this time round I will only do them once a week, back then it was 3x and they were f***ed.