mickc1965 training log

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

  1. k_dean_curtis

    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?
     
  2. mickc1965

    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.
     
    Last edited: Jul 9, 2018
  3. mickc1965

    mickc1965 Well-Known Member

    Sunday 08 July 2018

    MyFitnessPal - 2,302 kcals - macros below from food only

    Carbs - 210
    Protein - 202
    Fat - 72

    Fitbit - 28,488 steps
     
    Last edited: Jul 9, 2018
  4. mickc1965

    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.
     
    Last edited: Jul 9, 2018
  5. mickc1965

    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
     
  6. mickc1965

    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)
     
    Last edited: Jul 10, 2018
  7. mickc1965

    mickc1965 Well-Known Member

    Monday 09 July 2018

    MyFitnessPal - 2,245 kcals

    Carbs - 166
    Protein - 235
    Fat - 71

    Fitbit - 16,314 steps
     
  8. Browner

    Browner Well-Known Member

    I cant imagine front squats with myo reps ever being much fun ;)
     
    _Simon_ likes this.
  9. mickc1965

    mickc1965 Well-Known Member

    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
     
    Browner likes this.
  10. mickc1965

    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
     
  11. mickc1965

    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!!
     
    Last edited: Jul 11, 2018
  12. mickc1965

    mickc1965 Well-Known Member

    Tuesday 10 July 2018

    MyFitnessPal - 2,286 kcals

    Carbs - 179
    Protein - 226
    Fat - 73

    Fitbit - 17,045 steps
     
  13. mickc1965

    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
     
  14. mickc1965

    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
     
    Last edited: Jul 12, 2018
  15. mickc1965

    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
     
    Last edited: Jul 12, 2018
  16. mickc1965

    mickc1965 Well-Known Member

    Wednesday 11 July 2018

    MyFitnessPal - 3,032 kcals (2,293 kcals from food plus 739 from alcohol) macros below from food only

    Carbs - 179
    Protein - 235
    Fat - 70

    Fitbit - 16,366 steps
     
  17. mickc1965

    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)
     
  18. mickc1965

    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)
     
  19. mickc1965

    mickc1965 Well-Known Member

    Thursday 12 July 2018

    6:45am - Accessory session, easy 3 x 15 reps

    BB Face Pull - 40kgs x 15 x 3

    BB Upright Row - 30kgs x 15 x 3

    EZ Hammer Curls - 20kgs x 15 x 3
     
  20. mickc1965

    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
     
    Last edited: Jul 13, 2018

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