k_dean_curtis
Member
Thanks for posting this log Mick. Very insightful. It helps to see trends in data for other folks too.
What is your short term goal?
What is your short term goal?
mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Sunday 08 July 2018
Sleep (Fitbit) - 5:42hrs (in bed from 00:02 to 06:42)
Awake 0:58 (14%)
REM 1:07 (17%)
Light 3:30 (53%)
Deep 1:05 (16%)
Quality (Sleep Cycle) - 75%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 55.42 (RR Interval range 49.63 to 66.06) Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 161.6lbs / 73.300kgs
Not to sure if I can train today as missus is really struggling to do anything for herself so needs everything doing for her, if she nods off I may try and get a session in but it's too hot in my garage during the day.
Sleep (Fitbit) - 5:42hrs (in bed from 00:02 to 06:42)
Awake 0:58 (14%)
REM 1:07 (17%)
Light 3:30 (53%)
Deep 1:05 (16%)
Quality (Sleep Cycle) - 75%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 55.42 (RR Interval range 49.63 to 66.06) Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 161.6lbs / 73.300kgs
Not to sure if I can train today as missus is really struggling to do anything for herself so needs everything doing for her, if she nods off I may try and get a session in but it's too hot in my garage during the day.
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mickc1965
Well-Known Member
Just finished a 10 week cut for a summer body!! Starting to reverse diet and may try and hold this weight for a month or so (end of August) then I will slowly add body weight at a rate of approximately 1 lb per month (former fatty so try to minimise fat gain) for approximately 6 months up until March 2019 then cut again at a rate of 1 lb per week, rinse and repeat.
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mickc1965
Well-Known Member
Monday 09 July 2018
Sleep (Fitbit) - 6:35hrs (in bed from 22:50 to 06:11)
Awake 0:46 (10%)
REM 2:17 (31%)
Light 3:17 (45%)
Deep 1:01 (14%)
Quality (Sleep Cycle) - 79%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 54, average heart rate was 52.36 (RR Interval range 48.45 to 59.48) Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Was a little surprised at the low score etc as not trained for a few days and yesterday was a perfect 10!! Looks like it's the stresses of life that are governing HRV rather than training.
Body weight @ 161.2lbs / 73.119kgs
Sleep (Fitbit) - 6:35hrs (in bed from 22:50 to 06:11)
Awake 0:46 (10%)
REM 2:17 (31%)
Light 3:17 (45%)
Deep 1:01 (14%)
Quality (Sleep Cycle) - 79%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 54, average heart rate was 52.36 (RR Interval range 48.45 to 59.48) Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Was a little surprised at the low score etc as not trained for a few days and yesterday was a perfect 10!! Looks like it's the stresses of life that are governing HRV rather than training.
Body weight @ 161.2lbs / 73.119kgs
mickc1965
Well-Known Member
Monday 09 July 2018
7:10pm - All exercises performed myo reps style - 15+ rep activation set plus 5 myo rep sets (calves 40-50 +5)
Front Squat - 72.5kgs x 13+3+3+3+3+3
RDL - 77.5kgs x 15+3+3+3+3+3
Standing Calf Raise - 140kgs x 41+13+11+11+10+10
Squats were hard tonight, 3 fans on and still sweating at the end of the sets, couldn't get the 15 reps on the activation set, God do I hate training when its hot (relative to us Brits)
7:10pm - All exercises performed myo reps style - 15+ rep activation set plus 5 myo rep sets (calves 40-50 +5)
Front Squat - 72.5kgs x 13+3+3+3+3+3
RDL - 77.5kgs x 15+3+3+3+3+3
Standing Calf Raise - 140kgs x 41+13+11+11+10+10
Squats were hard tonight, 3 fans on and still sweating at the end of the sets, couldn't get the 15 reps on the activation set, God do I hate training when its hot (relative to us Brits)
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Browner
Well-Known Member
mickc1965
Well-Known Member
I cant imagine front squats with myo reps ever being much fun
I normally enjoy it (sadomasochistic tendencies?), just need to make sure form stays good hence why I stopped at 13 reps.
Nice DOMS today after no squatting for nearly 3 weeks
mickc1965
Well-Known Member
Tuesday 10 July 2018
Sleep (Fitbit) - 4:32hrs (in bed from 23:25 to 06:27)
Awake 2:30 (36%)
REM 1:25 (20%)
Light 2:15 (32%)
Deep 0:52 (12%)
Quality (Sleep Cycle) - 52%
Missus had a bad night, she got up to go to the toilet around 2 am but one of her legs gave way and she collapsed in a heap on the floor on the way so had to help her to the bathroom and clean her up. Her health is rapidly deteriorating which is really distressing for her and very hard to watch without being able to help. Did not go back to sleep until ~4 am.
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 57.86 (RR Interval range 52.42 to 70.14) Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 160.0lbs / 72.575kgs
Sleep (Fitbit) - 4:32hrs (in bed from 23:25 to 06:27)
Awake 2:30 (36%)
REM 1:25 (20%)
Light 2:15 (32%)
Deep 0:52 (12%)
Quality (Sleep Cycle) - 52%
Missus had a bad night, she got up to go to the toilet around 2 am but one of her legs gave way and she collapsed in a heap on the floor on the way so had to help her to the bathroom and clean her up. Her health is rapidly deteriorating which is really distressing for her and very hard to watch without being able to help. Did not go back to sleep until ~4 am.
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 57.86 (RR Interval range 52.42 to 70.14) Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 160.0lbs / 72.575kgs
mickc1965
Well-Known Member
Tuesday 10 July 2018
7:30am - All exercises performed myo reps style - 15+ rep activation set plus 5 myo rep sets
Incline Bench - 63.75kgs x 15+3+3+3+3+3
BB Face Pulls - 47.5kgs x 15+3+3+3+3+3
Close Grip Bench - 66.25kgs x 15+3+3+3+3+3
BB Upright Rows - 43.75kgs x 10+2+2+2+2+2 - Not sure what happened here supposed to get 15 reps!!
AM session today as missus is having chemo and recently she is having to have Potassium / Magnesium infusions as well so could be driving her back from London in rush hour so may not get time to train tonight. If I do get back at a reasonable time will train back, traps and biceps tonight to leave tomorrow free to watch the World Cup semi between England and Croatia!!
7:30am - All exercises performed myo reps style - 15+ rep activation set plus 5 myo rep sets
Incline Bench - 63.75kgs x 15+3+3+3+3+3
BB Face Pulls - 47.5kgs x 15+3+3+3+3+3
Close Grip Bench - 66.25kgs x 15+3+3+3+3+3
BB Upright Rows - 43.75kgs x 10+2+2+2+2+2 - Not sure what happened here supposed to get 15 reps!!
AM session today as missus is having chemo and recently she is having to have Potassium / Magnesium infusions as well so could be driving her back from London in rush hour so may not get time to train tonight. If I do get back at a reasonable time will train back, traps and biceps tonight to leave tomorrow free to watch the World Cup semi between England and Croatia!!
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mickc1965
Well-Known Member
Wednesday 11 July 2018
Sleep (Fitbit) - 6:17hrs (in bed from 22:49 to 05:57)
Awake 0:51 (12%)
REM 0:57 (13%)
Light 4:09 (58%)
Deep 1:11 (17%)
Quality (Sleep Cycle) - 82%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 55.23 (RR Interval range 49.55 to 76.23) Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 160.2lbs / 72.665kgs
Sleep (Fitbit) - 6:17hrs (in bed from 22:49 to 05:57)
Awake 0:51 (12%)
REM 0:57 (13%)
Light 4:09 (58%)
Deep 1:11 (17%)
Quality (Sleep Cycle) - 82%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 55.23 (RR Interval range 49.55 to 76.23) Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 160.2lbs / 72.665kgs
mickc1965
Well-Known Member
With the wifes current health situation the time I can spend in the evenings is gradually getting less (even 25 minutes is difficult), so I was going to split what I do up even further, currently doing PPL 6 days a week. I was going to do compound exercises in the evening and then accessory / pump work in the morning if I have time before work as my gym equipment is directly below my daughters bedroom. Routine would look like this
Day 1 AM - No training
Day 1 PM - Myo Reps - flat bench / OH press / close grip bench (triceps)
Day 2 AM - 3 sets - flat flies / front raises / skullcrushers
Day 2 PM - Myo Reps - front squats / RDL / standing calf raises
Day 3 AM - 3 sets - body weight calf raises / lunges / good mornings
Day 3 PM - Myo Reps - dead stop barbell rows / rear shrugs / supinated pull ups
Day 4 AM - 3 sets - BB face pulls / upright rows / EZ curls
Day 4 PM - Myo Reps - incline bench / OH press / dips (triceps)
Day 5 AM - 3 sets - incline flies / front raises / skullcrushers
Day 5 PM - Myo Reps - BB hack squats / RDL / standing calf raises (bar in hand)
Day 6 AM - 3 sets - body weight calf raises / lunges / good mornings
Day 6 PM - Myo Reps - pendlay rows / front shrugs / neutral grip pull ups
Day 7 AM - 3 sets - BB face pulls / upright rows / EZ hammer curls
Day 7 PM - Rest
Evening workouts should be 20-25 minutes, if time is further limited in the evenings the last exercises will be dropped and possibly added to the next mornings exercise.
Thoughts anyone
Day 1 AM - No training
Day 1 PM - Myo Reps - flat bench / OH press / close grip bench (triceps)
Day 2 AM - 3 sets - flat flies / front raises / skullcrushers
Day 2 PM - Myo Reps - front squats / RDL / standing calf raises
Day 3 AM - 3 sets - body weight calf raises / lunges / good mornings
Day 3 PM - Myo Reps - dead stop barbell rows / rear shrugs / supinated pull ups
Day 4 AM - 3 sets - BB face pulls / upright rows / EZ curls
Day 4 PM - Myo Reps - incline bench / OH press / dips (triceps)
Day 5 AM - 3 sets - incline flies / front raises / skullcrushers
Day 5 PM - Myo Reps - BB hack squats / RDL / standing calf raises (bar in hand)
Day 6 AM - 3 sets - body weight calf raises / lunges / good mornings
Day 6 PM - Myo Reps - pendlay rows / front shrugs / neutral grip pull ups
Day 7 AM - 3 sets - BB face pulls / upright rows / EZ hammer curls
Day 7 PM - Rest
Evening workouts should be 20-25 minutes, if time is further limited in the evenings the last exercises will be dropped and possibly added to the next mornings exercise.
Thoughts anyone
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mickc1965
Well-Known Member
Wednesday 11 July 2018
6:15pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (shrugs 40-50 +5)
Pendlay Rows - 102.5kgs x 15+3+3+3+3+3
Front Shrugs - 132.5kgs x 40+10+10+8+8+8
Neutral Grip Pull Ups - 74kgs (bw) x 15+3+3+3+3+2
6:15pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (shrugs 40-50 +5)
Pendlay Rows - 102.5kgs x 15+3+3+3+3+3
Front Shrugs - 132.5kgs x 40+10+10+8+8+8
Neutral Grip Pull Ups - 74kgs (bw) x 15+3+3+3+3+2
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mickc1965
Well-Known Member
Thursday 12 July 2018
Sleep (Fitbit) - 5:34hrs (in bed from 22:37 to 05:03)
Awake 0:52 (13%)
REM 1:33 (24%)
Light 2:53 (45%)
Deep 1:08 (18%)
Quality (Sleep Cycle) - 51% (alcohol affected sleep?)
HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 61, average heart rate was 55.47 (RR Interval range 48.30 to 67.74) Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 159.8lbs / 72.484kgs (first time below 160 since October 2016)
Sleep (Fitbit) - 5:34hrs (in bed from 22:37 to 05:03)
Awake 0:52 (13%)
REM 1:33 (24%)
Light 2:53 (45%)
Deep 1:08 (18%)
Quality (Sleep Cycle) - 51% (alcohol affected sleep?)
HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 61, average heart rate was 55.47 (RR Interval range 48.30 to 67.74) Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 159.8lbs / 72.484kgs (first time below 160 since October 2016)
mickc1965
Well-Known Member
Thursday 12 July 2018
Average Weight - 160.5lbs / 72.802kgs - down 1.5lbs / 0.680kg
Average Weight was calculated over the last 7 days - 160.4 / 160.2 / 161.6 / 161.2 / 160.0 / 160.2 / 159.8 = 160.49
Average daily calorie intake based on last weeks body weight (162.0 lbs)
Nett (after cardio) 2,271 (x14.02)
Gross (before cardio) 2,942 (x18.16)
Nett target was 2,349 kcals (body weight x14.5)
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 94,028 steps over
Average daily macros (c/p/f are from food only)
carbs @ 33.54% (246.67g)
protein @ 30.41% (223.62g)
fats @ 27.02% (88.33g)
alcohol @ 9.03%
Goal for upcoming week - increasing calories this week, target nett caloric intake will be body weight x 15 (2,408 kcals nett @ 5,000 steps per day)
Average Weight - 160.5lbs / 72.802kgs - down 1.5lbs / 0.680kg
Average Weight was calculated over the last 7 days - 160.4 / 160.2 / 161.6 / 161.2 / 160.0 / 160.2 / 159.8 = 160.49
Average daily calorie intake based on last weeks body weight (162.0 lbs)
Nett (after cardio) 2,271 (x14.02)
Gross (before cardio) 2,942 (x18.16)
Nett target was 2,349 kcals (body weight x14.5)
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 94,028 steps over
Average daily macros (c/p/f are from food only)
carbs @ 33.54% (246.67g)
protein @ 30.41% (223.62g)
fats @ 27.02% (88.33g)
alcohol @ 9.03%
Goal for upcoming week - increasing calories this week, target nett caloric intake will be body weight x 15 (2,408 kcals nett @ 5,000 steps per day)
mickc1965
Well-Known Member
Thursday 12 July 2018
7:00pm - All exercises performed myo reps style - 15+ rep activation set plus 5 myo rep sets (calves 40-50 +5)
BB Hack Squat - 110kgs x 15+3+3+3+3+3
RDL - 77.5kgs x 15+3+3+3+3+3
Standing Calf Raise (bar in hand) - 105kgs x 40+10+10+10+10+10
7:00pm - All exercises performed myo reps style - 15+ rep activation set plus 5 myo rep sets (calves 40-50 +5)
BB Hack Squat - 110kgs x 15+3+3+3+3+3
RDL - 77.5kgs x 15+3+3+3+3+3
Standing Calf Raise (bar in hand) - 105kgs x 40+10+10+10+10+10
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