mickc1965 training log

Friday 13 July 2018

Sleep (Fitbit) - 5:55hrs (in bed from 22:41 to 05:11)

Awake 0:35 (9%)
REM 1:45 (27%)
Light 3:23 (52%)
Deep 0:47 (12%)

Quality (Sleep Cycle) - 61%

Struggling with sleep at the moment!!

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 56.07 (RR Interval range 51.03 to 66.49 Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery

Body weight @ 159.6lbs / 72.393kgs (now at lowest recorded body weight (joint with October 2016) since I started lifting weights back in 1988!!!)
 
Friday 13 July 2018

6:40am - Accessory session - easy 3 x 15 reps (calves AMRAP)

BB Lunges - 20kgs x 15, 15, 15

Good Mornings - 40kgs x 15, 15, 15

Standing Calf Raises (bar in hand) - 60kgs x 47, 32, 28
 
Friday 13 July 2018

7:10pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets

Supposed to be a back workout but got a bit of a niggle so decided to do a chest/shoulder instead, will do some trigger point rolling on back.

Incline Bench - 63.75kgs x 15+3+3+3+3+3

OH Press - 43.75kgs x 15+3+3+3+3+3

Dips - 74kgs (BW) x 15+3+3+3+3+3
 
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Friday 13 July 2018

MyFitnessPal - 2,397 kcals

Carbs - 186
Protein - 247
Fat - 75

Fitbit - 8,290 steps
 
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Saturday 14 July 2018

Sleep (Fitbit) - 6:55hrs (in bed from 23:37 to 07:02)

Awake 0:50 (11%)
REM 2:29 (32%)
Light 3:20 (43%)
Deep 1:06 (14%)

Quality (Sleep Cycle) - 64%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 60, average heart rate was ?52.30 (RR Interval range 47.78 to 63.47) Compared to your recent baseline, you should be able to train harder and handle more stress today

Body weight @ 159.2lbs / 72.212kgs
 
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Saturday 14 July 2018

8:00am - Accessory session - easy 3 x 15 reps

Incline Flies - 9kgs x 15 x 3

Front lateral raises - 9kgs x 15 x 3

Skullcrushers - 20kgs x 15 x 3
 
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Saturday 14 July 2018

MyFitnessPal - 3,070 kcals (2,331 kcals from food plus 739 from alcohol) macros below from food only

Carbs - 187
Protein - 229
Fat - 74

Fitbit - 15,956 steps
 
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Sunday 15 July 2018

Sleep (Fitbit) - 4:59hrs (in bed from 00:48 to 06:36)

Awake 0:49 (14%)
REM 1:33 (27%)
Light 2:29 (43%)
Deep 0:57 (16%)

Quality (Sleep Cycle) - 44%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 54.80 (RR Interval range 49.39 to 65.36) Compared to your recent baseline, you should be able to train harder and handle more stress today

Body weight @ 160.0lbs / 72.575kgs
 
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Sunday 15 July 2018

7:15pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (shrugs 40-50 +5)

Dead Stop BB Rows - 107.kgs x 15+3+3+3+3+3

Rear Shrugs - 140kgs x 47+10+10+10+10+10

Supinated Grip Pull Ups - 75kgs (BW) x 15+3+3+3+3+3
 
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Monday 16 July 2018

Sleep (Fitbit) - 7:16hrs (in bed from 22:08 to 06:15)

Awake 0:51 (11%)
REM 2:17 (28%)
Light 3:44 (46%)
Deep 1:15 (15%)

Quality (Sleep Cycle) - 79%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 56, average heart rate was 54.26 (RR Interval range 48.08 to 63.93) Compared to your recent baseline, you should be able to train harder and handle more stress today

Body weight @ 158.8lbs / 72.030kgs
 
Monday 16 July 2018

7:00am - Accessory session - easy 3 x 15 reps

BB Face Pulls - 40kgs x 15, 15, 15

BB Upright Rows - 30kgs x 15, 15, 15

EZ Curls - 20kgs x 15, 15, 15
 
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Monday 16 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 14+3+3+3+3+3

RDL - 78.75kgs x 15+3+3+3+3+3

Standing Calf Raise - 140kgs x 43+15+12+11+10+10
 
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Tuesday 17 July 2018

Sleep (Fitbit) - 5:49hrs (in bed from 22:43 to 05:00)

Awake 0:28 (7%)
REM 1:51 (29%)
Light 2:44 (44%)
Deep 1:14 (20%)

Quality (Sleep Cycle) - 79%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 51.40 (RR Interval range 46.83 to 60.65) Compared to your recent baseline, you should be able to train harder and handle more stress today

Body weight @ 159.6lbs / 72.393kgs
 
Tuesday 17 July 2018

6:20am - Accessory session - easy 3 x 15 reps (Calf Raises AMRAP)

Lunges - 20kgs x 15, 15, 15

RDL - 40kgs x 15, 15, 15

Standing Calf Raises - 60kgs x 45, 33, 30
 
Tuesday 17 July 2018

7:00pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets

Flat Bench - 72.5kgs x 15+3+3+3+3+3

OH Press - 45kgs x 15+3+3+3+3+3

Close Grip Bench - 67.5kgs x 15+3+3+3+3+3
 
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Tuesday 17 July 2018

MyFitnessPal - 3,075 kcals

Carbs - 255
Protein - 298
Fat - 96

Fitbit - 7,939 steps
 
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Wednesday 18 July 2018

Sleep (Fitbit) - 7:10hrs (in bed from 22:34 to 06:43)

Awake 0:59 (12%)
REM 1:35 (19%)
Light 4:01 (41%)
Deep 1:34 (19%)

Quality (Sleep Cycle) - 43% ??, either I turned the app off in my sleep or the app turned itself off at 2:43am!!

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 54.01 (RR Interval range 48.76 to 65.02) Compared to your recent baseline, you should be able to train harder and handle more stress today

Body weight @ 159.8lbs / 72.484kgs
 
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