mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Monday 02 July 2018
Strategic Deconditioning (Day 10) decided to extend SD by at least another 3 days maybe 4
Fitbit - Sleep 5:10hrs (in bed from 00:19 to 06:11)
Awake
REM
Light
Deep
Wore the wrong Fitbit to bed so it didn't analyse the different stages of sleep
Sleep Cycle - Quality of sleep 62%
HRV Elite - no test today as forgot to bring Chest strap away with me
Body weight @ 164.6lbs / 74.661kgs
Strategic Deconditioning (Day 10) decided to extend SD by at least another 3 days maybe 4
Fitbit - Sleep 5:10hrs (in bed from 00:19 to 06:11)
Awake
REM
Light
Deep
Wore the wrong Fitbit to bed so it didn't analyse the different stages of sleep
Sleep Cycle - Quality of sleep 62%
HRV Elite - no test today as forgot to bring Chest strap away with me
Body weight @ 164.6lbs / 74.661kgs
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mickc1965
Well-Known Member
Tuesday 03 July 2018
Strategic Deconditioning (Day 11)
Fitbit - Sleep 5:53hrs (in bed from 23:09 to 06:02)
Awake 1:00 (15%)
REM 0:54 (13%)
Light 3:48 (55%)
Deep 1:11 (17%)
Sleep Cycle - Quality of sleep 72%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 61, average heart rate was 52.29 (RR Interval range 46.83 to 64.13) Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 163.0lbs / 73.935kgs
Strategic Deconditioning (Day 11)
Fitbit - Sleep 5:53hrs (in bed from 23:09 to 06:02)
Awake 1:00 (15%)
REM 0:54 (13%)
Light 3:48 (55%)
Deep 1:11 (17%)
Sleep Cycle - Quality of sleep 72%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 61, average heart rate was 52.29 (RR Interval range 46.83 to 64.13) Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 163.0lbs / 73.935kgs
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mickc1965
Well-Known Member
Tuesday 03 July 2018
MyFitnessPal - 2,672 kcals (1,932 kcals from food plus 740 from alcohol - watching England in World Cup is enough to drive anyone to drink , well that's my excuse) macros below from food only
Carbs - 132
Protein - 197
Fat - 68
Fitbit - 22,159 steps
MyFitnessPal - 2,672 kcals (1,932 kcals from food plus 740 from alcohol - watching England in World Cup is enough to drive anyone to drink , well that's my excuse) macros below from food only
Carbs - 132
Protein - 197
Fat - 68
Fitbit - 22,159 steps
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mickc1965
Well-Known Member
Wednesday 04 July 2018
Strategic Deconditioning (Day 12)
Sleep (Fitbit) - 5:39hrs (in bed from 23:16 to 05:25
Awake 0:30 (8%)
REM 1:53 (31%)
Light 2:43 (44%)
Deep 1:03 (17%)
Sleep Cycle - Quality of sleep 68%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 60 (Sympathetic) with a score of 5, average heart rate was 53.62 (RR Interval range 46.76 to 66.49) Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 161.4lbs / 73.210kgs
Strategic Deconditioning (Day 12)
Sleep (Fitbit) - 5:39hrs (in bed from 23:16 to 05:25
Awake 0:30 (8%)
REM 1:53 (31%)
Light 2:43 (44%)
Deep 1:03 (17%)
Sleep Cycle - Quality of sleep 68%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 60 (Sympathetic) with a score of 5, average heart rate was 53.62 (RR Interval range 46.76 to 66.49) Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 161.4lbs / 73.210kgs
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22k steps = 14-15km ish?
mickc1965
Well-Known Member
About 18-18.5k steps (9 miles / 14.5km) of actual purposeful walking with the remainder of steps just standard day to day
Cardio gains!
mickc1965
Well-Known Member
Managed to lose weight this week (0.6 lbs) despite drinking 5,463 kcals of alcohol, however did take over 170k steps to achieve that loss!!
mickc1965
Well-Known Member
Thursday 05 July 2018
Sleep (Fitbit) - 6:30hrs (in bed from 22:12 to 05:37)
Awake 0:55 (12%)
REM 1:42 (23%)
Light 3:44 (50%)
Deep 1:04 (14%)
Quality (Sleep Cycle) - 73%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 58, average heart rate was 52.15 (RR Interval range 47.89 to 63.14) - Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 161.0lbs / 73.028kgs
Sleep (Fitbit) - 6:30hrs (in bed from 22:12 to 05:37)
Awake 0:55 (12%)
REM 1:42 (23%)
Light 3:44 (50%)
Deep 1:04 (14%)
Quality (Sleep Cycle) - 73%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 58, average heart rate was 52.15 (RR Interval range 47.89 to 63.14) - Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 161.0lbs / 73.028kgs
mickc1965
Well-Known Member
Thursday 05 July 2018
Average Weight - 162.0lbs / 73.482kgs - down 0.6lbs / 0.272kg
Average Weight was calculated over the last 7 days - 161.0 / 161.2 / 161.6 / 164.6 / 163.0 / 161.4 / 161.0 = 161.97
Average daily calorie intake based on last weeks body weight (162.6lbs)
Nett (after cardio) 2,109 (x12.97)
Gross (before cardio) 3,082 (x18.95)
Nett target was 2,114 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 136,242 steps over
Average daily macros (c/p/f are from food only)
carbs @ 24.65% (189.93g)
protein @ 25.32% (195.07g)
fats @ 24.71% (84.60)
alcohol @ 25.32%
Goal for upcoming week - End of cut, will reverse back out by increasing calories this week by 200+ kcals so target nett caloric intake will be body weight x 14.5 (2,349 kcals nett @ 5,000 steps per day). I will be drinking on Saturday afternoon watching England in the Quarters (and if successful will be drinking again on Wednesday night (fingers crossed)) so will need to up step count to accommodate this
Average Weight - 162.0lbs / 73.482kgs - down 0.6lbs / 0.272kg
Average Weight was calculated over the last 7 days - 161.0 / 161.2 / 161.6 / 164.6 / 163.0 / 161.4 / 161.0 = 161.97
Average daily calorie intake based on last weeks body weight (162.6lbs)
Nett (after cardio) 2,109 (x12.97)
Gross (before cardio) 3,082 (x18.95)
Nett target was 2,114 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 136,242 steps over
Average daily macros (c/p/f are from food only)
carbs @ 24.65% (189.93g)
protein @ 25.32% (195.07g)
fats @ 24.71% (84.60)
alcohol @ 25.32%
Goal for upcoming week - End of cut, will reverse back out by increasing calories this week by 200+ kcals so target nett caloric intake will be body weight x 14.5 (2,349 kcals nett @ 5,000 steps per day). I will be drinking on Saturday afternoon watching England in the Quarters (and if successful will be drinking again on Wednesday night (fingers crossed)) so will need to up step count to accommodate this
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mickc1965
Well-Known Member
Thursday 05 July 2018
7:30pm - All exercises performed myo reps style - 15 plus rep activation set plus 5 myo rep sets (shrugs 40-50 +5)
Dead Stop BB Rows - 106.25kgs x 16+5+4+3+3+3
Rear Shrugs - 140kgs x 45+10+10+10+9+9
EZ Curls - 31.25kgs x 15+3+3+3+3+3
7:30pm - All exercises performed myo reps style - 15 plus rep activation set plus 5 myo rep sets (shrugs 40-50 +5)
Dead Stop BB Rows - 106.25kgs x 16+5+4+3+3+3
Rear Shrugs - 140kgs x 45+10+10+10+9+9
EZ Curls - 31.25kgs x 15+3+3+3+3+3
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mickc1965
Well-Known Member
Friday 06 July 2018
Sleep (Fitbit) - 6:29hrs (in bed from 22:33 to 05:47)
Awake 0:45 (10%)
REM 1:09 (16%)
Light 4:35 (63%)
Deep 0:45 (10%)
Quality (Sleep Cycle) - 83%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 57, average heart rate was 55.55 (RR Interval range 51.20 to 68.80) Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 160.4lb / 72.756kgs
Sleep (Fitbit) - 6:29hrs (in bed from 22:33 to 05:47)
Awake 0:45 (10%)
REM 1:09 (16%)
Light 4:35 (63%)
Deep 0:45 (10%)
Quality (Sleep Cycle) - 83%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 57, average heart rate was 55.55 (RR Interval range 51.20 to 68.80) Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 160.4lb / 72.756kgs
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mickc1965
Well-Known Member
Saturday 07 July 2018
Sleep (Fitbit) - 5:10hrs (in bed from 00:50 to 06:37)
Awake 0:47 (11%)
REM 1:23 (24%)
Light 3:09 (54%)
Deep 0:38. (11%)
Quality (Sleep Cycle) - 56%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 56, average heart rate was 60.40 (RR Interval range 55.05 to 78.07) Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 160.2lbs / 72.665kgs
NO TRAINING TODAY, TOO MUCH TO DO WITH FAMILY COMING ROUND TO WATCH THE ENGLAND GAME AT 3:00PM
Sleep (Fitbit) - 5:10hrs (in bed from 00:50 to 06:37)
Awake 0:47 (11%)
REM 1:23 (24%)
Light 3:09 (54%)
Deep 0:38. (11%)
Quality (Sleep Cycle) - 56%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 56, average heart rate was 60.40 (RR Interval range 55.05 to 78.07) Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 160.2lbs / 72.665kgs
NO TRAINING TODAY, TOO MUCH TO DO WITH FAMILY COMING ROUND TO WATCH THE ENGLAND GAME AT 3:00PM
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