mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Wednesday 18 July 2018
7:00pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (shrugs 40-50 +5)
Pendlay Rows - 103.75kgs x 15+3+3+3+3+3
Front Shrugs - 132.5kgs x 42+10+10+10+10+10
Neutral Grip Pull Ups - 75kgs (BW) x 15+3+3+3+3+3
7:00pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (shrugs 40-50 +5)
Pendlay Rows - 103.75kgs x 15+3+3+3+3+3
Front Shrugs - 132.5kgs x 42+10+10+10+10+10
Neutral Grip Pull Ups - 75kgs (BW) x 15+3+3+3+3+3
mickc1965
Well-Known Member
Thursday 19 July 2018
Sleep (Fitbit) - 3:49hrs (in bed from 22:29 to 02:49)
Missus woke me up at 2:49 and I gave up trying to go back to sleep at 4am (too much going on in my head regarding her scan results later today)
Awake 0:31 (12%)
REM 1:05 (25%)
Light 1:50 (42%)
Deep 0:53 (21%)
Quality (Sleep Cycle) - 58%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 54.55 (RR Interval range 47.81 to 65.22) Compared to your recent baseline, you should be able to train harder and handle more stress today
Not sure where 10 came from considering less than 4 hours sleep!!
Body weight @ 160.0lbs / 72.575kgs
Sleep (Fitbit) - 3:49hrs (in bed from 22:29 to 02:49)
Missus woke me up at 2:49 and I gave up trying to go back to sleep at 4am (too much going on in my head regarding her scan results later today)
Awake 0:31 (12%)
REM 1:05 (25%)
Light 1:50 (42%)
Deep 0:53 (21%)
Quality (Sleep Cycle) - 58%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 54.55 (RR Interval range 47.81 to 65.22) Compared to your recent baseline, you should be able to train harder and handle more stress today
Not sure where 10 came from considering less than 4 hours sleep!!
Body weight @ 160.0lbs / 72.575kgs
Last edited:
mickc1965
Well-Known Member
Thanks going in to see Consultant in 20-30 minutes.
mickc1965
Well-Known Member
Thursday 19 July 2018
Average Weight - 159.6lbs / 72.393kgs - down 0.9lbs / 0.408kg
Average Weight was calculated over the last 7 days - 159.6 / 159.2 / 160.0 / 158.8 / 159.6 / 159.8 / 160.0 = 159.57
Average daily calorie intake based on last weeks body weight (160.5 lbs)
Nett (after cardio) 2,401 (x14.96)
Gross (before cardio) 2,738 (x17.06)
Nett target was 2,407 kcals (body weight x15)
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 47,130 steps over
Average daily macros (c/p/f are from food only)
carbs @ 31.22% (213.66g)
protein @ 37.58% (257.22g)
fats @ 27.33% (83.12g)
alcohol @ 3.87%
Goal for upcoming week - increase calories to body weight x16 (2,554 kcals) hopefully this will stabilise body weight prior to the slow bulk starting late August / early September
Average Weight - 159.6lbs / 72.393kgs - down 0.9lbs / 0.408kg
Average Weight was calculated over the last 7 days - 159.6 / 159.2 / 160.0 / 158.8 / 159.6 / 159.8 / 160.0 = 159.57
Average daily calorie intake based on last weeks body weight (160.5 lbs)
Nett (after cardio) 2,401 (x14.96)
Gross (before cardio) 2,738 (x17.06)
Nett target was 2,407 kcals (body weight x15)
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 47,130 steps over
Average daily macros (c/p/f are from food only)
carbs @ 31.22% (213.66g)
protein @ 37.58% (257.22g)
fats @ 27.33% (83.12g)
alcohol @ 3.87%
Goal for upcoming week - increase calories to body weight x16 (2,554 kcals) hopefully this will stabilise body weight prior to the slow bulk starting late August / early September
Last edited:
mickc1965
Well-Known Member
Friday 20 July 2018
Sleep (Fitbit) - 7:18hrs (in bed from 22:06 to 06:14)
Awake 0:50 (10%)
REM 1:52 (23%)
Light 4:22 (54%)
Deep 1:04 (13%)
Quality (Sleep Cycle) - 97%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 60, average heart rate was 56.66 (RR Interval range 51.03 to 67.29) Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 158.8lbs / 72.030kgs
Sleep (Fitbit) - 7:18hrs (in bed from 22:06 to 06:14)
Awake 0:50 (10%)
REM 1:52 (23%)
Light 4:22 (54%)
Deep 1:04 (13%)
Quality (Sleep Cycle) - 97%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 60, average heart rate was 56.66 (RR Interval range 51.03 to 67.29) Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 158.8lbs / 72.030kgs
mickc1965
Well-Known Member
Friday 20 July 2018
6:50pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (calves 40-50 +5)
BB Hack Squat - 112.5kgs x 15+3+3+3+3+3
Standing Calf Raise (bar in hand) - 105kgs x 42+10+10+10+10+10
RDL - 80kgs x 15+3+3+3+3+3
6:50pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (calves 40-50 +5)
BB Hack Squat - 112.5kgs x 15+3+3+3+3+3
Standing Calf Raise (bar in hand) - 105kgs x 42+10+10+10+10+10
RDL - 80kgs x 15+3+3+3+3+3
Last edited:
mickc1965
Well-Known Member
Saturday 21 July 2018
Sleep (Fitbit) - 6:42hrs (in bed from 22:40 to 06:21)
Awake 0:59 (13%)
REM 2:00 (26%)
Light 3:52 (50%)
Deep 0:50 (11%)
Quality (Sleep Cycle) - 85%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 62, average heart rate was 53.69 (RR Interval range 47.44 to 66.35) Your Parasympathetic activity appears to be abnormally elevated. This often means your body is actively recovering or possibly beginning to over reach. Lighter activity is recommended
Body weight @ 159.2lbs / 72.212kgs
Sleep (Fitbit) - 6:42hrs (in bed from 22:40 to 06:21)
Awake 0:59 (13%)
REM 2:00 (26%)
Light 3:52 (50%)
Deep 0:50 (11%)
Quality (Sleep Cycle) - 85%
HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 62, average heart rate was 53.69 (RR Interval range 47.44 to 66.35) Your Parasympathetic activity appears to be abnormally elevated. This often means your body is actively recovering or possibly beginning to over reach. Lighter activity is recommended
Body weight @ 159.2lbs / 72.212kgs
mickc1965
Well-Known Member
Saturday 21 July 2018
MyFitnessPal - 5,413 kcals
Carbs - 610
Protein - 311
Fat - 191
WTF was I thinking, ate nearly 3000 calories of chocolate after my dinner to the point where I had gut ache and had to sit up until nearly 2am for the pain to subside, oh well need to up step count to accommodate the gluttony!!
Fitbit - 7,388 steps
MyFitnessPal - 5,413 kcals
Carbs - 610
Protein - 311
Fat - 191
WTF was I thinking, ate nearly 3000 calories of chocolate after my dinner to the point where I had gut ache and had to sit up until nearly 2am for the pain to subside, oh well need to up step count to accommodate the gluttony!!
Fitbit - 7,388 steps
mickc1965
Well-Known Member
Sunday 22 July 2018
Sleep (Fitbit) - 5:57hrs (in bed from 01:53 to 08:43)
Awake 0:53 (13%)
REM 1:45 (26%)
Light 3:24 (50%)
Deep 0:48 (12%)
Quality (Sleep Cycle) - 40%, missus was up and needed help a couple of times during the night
HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 53, average heart rate was 58.69 (RR Interval range 53.24 to 71.69) Compared to your personal baseline your Sympathetic activity is abnormally high. To avoid over training or over stressing it is highly recommended to prioritize rest. Good activities include: HRV guided breathing, walking and light mobility work.
Not sure if the above score was affected by the poor sleep last night or the 3000 calorie chocolate binge!!
Body weight @ 160.2lbs / 72.665kgs
Sleep (Fitbit) - 5:57hrs (in bed from 01:53 to 08:43)
Awake 0:53 (13%)
REM 1:45 (26%)
Light 3:24 (50%)
Deep 0:48 (12%)
Quality (Sleep Cycle) - 40%, missus was up and needed help a couple of times during the night
HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 53, average heart rate was 58.69 (RR Interval range 53.24 to 71.69) Compared to your personal baseline your Sympathetic activity is abnormally high. To avoid over training or over stressing it is highly recommended to prioritize rest. Good activities include: HRV guided breathing, walking and light mobility work.
Not sure if the above score was affected by the poor sleep last night or the 3000 calorie chocolate binge!!
Body weight @ 160.2lbs / 72.665kgs
Hehe ahhh yep I know that feeling! Nup I reckon every now and then it's a good idea to go nuts like that (but I guess without being in pain as a result).
And get dem calories in, dirty bulk for the win!!! XD (even though you're not in bulk mode atm)