mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Thursday 09 August 2018

    Average Weight - 162.0lbs / 73.482kgs - up 4.1lbs / 1.86kg

    Average Weight was calculated over the last 7 days - 155.8 / 162.0 / 163.8 / 164.2 / 163.0 / 163.8 / 161.4 = 162.00 - Did not track calories every day, a few food binges occurred this week following the passing of my wife

    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 10,076 steps over

    Average daily macros (c/p/f are from food only) - Again food not tracked every day

    Goal for upcoming week - this week will be the commencement of the slow bulk, joined a Gym again and was looking rather small in the mirrors so brought forward weight gain phase by 4 weeks or so.
     
  2. mickc1965

    mickc1965 Well-Known Member

    Thursday 09 August 2018

    6:45am - exercises are below max effort with the aim to eventually establish new maxes for new exercises (as now a member of a gym again) for when I have the time (and inclination) to resume a structured HST / Myo Rep programme.

    Leg Press - 160kgs x 15+3+3+3+3+3

    Hack Squat - 45kgs x 15+3+3+3+3+3

    Leg extensions - 35.5kgs x 15+3+3+3+3+3

    Seated Leg Curls - 28.5kgs x 15+3+3+3+3+3

    Prone Leg Curls - 25.5kgs x 15+3+3+3+3+3

    Calf Raise - 86kgs x 15+3+3+3+3+3+3+3+3+3+3
     
    Last edited: Aug 10, 2018 at 2:46 AM
  3. mickc1965

    mickc1965 Well-Known Member

    Thursday 09 August 2018

    MyFitnessPal - 2,663 kcals

    Carbs - 203
    Protein - 267
    Fat - 86

    Fitbit - 7,284 steps
     
    Last edited: Aug 10, 2018 at 4:41 AM
  4. mickc1965

    mickc1965 Well-Known Member

    Friday 10 August 2018

    Sleep (Fitbit) - 6:48hrs (in bed from 22:11 to 05:37)

    Awake 0:38 (8%)
    REM 1:41 (23%)
    Light 3:51 (52%)
    Deep 1:16 (17%)

    Quality (Sleep Cycle) - 59%

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 55.02 (RR Interval range 47.44 to 68.80). Compared to your recent baseline, you should be able to train harder and handle more stress today

    Body weight @ 161.0lbs / 73.028kgs
     
    Last edited: Aug 10, 2018 at 1:01 PM
  5. mickc1965

    mickc1965 Well-Known Member

    Friday 10 August 2018

    7:15am - exercises are below max effort with the aim to eventually establish new maxes for new exercises (as now a member of a gym again) for when I have the time (and inclination) to resume a structured HST / Myo Rep programme.

    Flat Dumbell Bench Press - 24kgs x 15+3+3+3+3+3

    Flat Dumbell Flies - 12kgs x 15+3+3+3+3+3

    T Bar Row - 25kgs x 15+3+3+3+3+3

    Seated Cable V Row - 45kgs x 15+3+3+3+3+3

    Seated OH Dumbell Press - 14kgs x 15+3+3+3+3+3

    Machine Shoulder Press - 25kgs x 15+3+3+3+3+3

    Cable Face Pulls - 19kgs x 15+3+3+3+3+3

    Rope Tricep Pushdown - 19kgs x 15+3+3+3+3+3

    Dumbell Curls - 12kgs x 15+3+3+3+3+3
     
    Last edited: Aug 13, 2018 at 4:50 AM
  6. mickc1965

    mickc1965 Well-Known Member

    Friday 10 August 2018

    MyFitnessPal - 2,642 kcals

    Carbs - 222
    Protein - 274
    Fat - 72

    Fitbit - 5,870 steps
     
    Last edited: Aug 13, 2018 at 4:50 AM
  7. mickc1965

    mickc1965 Well-Known Member

    Bad weekend of food binges and didn't sleep on Saturday night and now feel like a bag if sh1t today so no training, feel like I have a head cold!!!
     
  8. mickc1965

    mickc1965 Well-Known Member

    Monday 13 August 2018

    MyFitnessPal - 2,681 kcals

    Carbs - 22
    Protein - 271
    Fat - 76

    Fitbit - 3,711 steps (took fitbit off to paint so it wasn't worn for about 10 hours)
     
  9. mickc1965

    mickc1965 Well-Known Member

    Tuesday 14 August 2018

    Sleep (Fitbit) - 5:48hrs (in bed from 23:26 to 05:58)

    Awake 0:44 (11%)
    REM 1:33 (24%)
    Light 3:26 (53%)
    Deep 0:49 (13%)

    Quality (Sleep Cycle) - 70%

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 69, average heart rate was 60.15 (RR Interval range 52.20 to 75.20). 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 @ 162.4lbs / 73.663kgs
     
  10. mickc1965

    mickc1965 Well-Known Member

    Tuesday 14 August 2018

    Exercises are below max effort with the aim to eventually establish new maxes for new exercises (as now a member of a gym again) for when I have the time (and inclination) to resume a structured HST / Myo Rep programme.

    Leg Press - 86kgs x 15+3+3+3+3+3 - had to use the cable machine type as 'proper' leg press is broken!!

    Hack Squat - 47.5kgs x 15+3+3+3+3+3

    Leg extensions - 39kgs x 15+3+3+3+3+3

    Seated Leg Curls - 32kgs x 15+3+3+3+3+3

    Prone Leg Curls - 27kgs x 15+3+3+3+3+3

    Calf Raise - 86kgs x 15+3+3+3+3+3+3+3+3+3+3
     
    Last edited: Aug 15, 2018 at 2:27 AM
  11. mickc1965

    mickc1965 Well-Known Member

    Tuesday 14 August 2018

    MyFitnessPal - 2,673 kcals

    Carbs - 226
    Protein - 272
    Fat - 75

    Fitbit - 7,431 steps
     
  12. mickc1965

    mickc1965 Well-Known Member

    Wednesday 15 August 2018

    Sleep (Fitbit) - 5:20hrs (in bed from 22:43 to 05:03)

    Awake 1:00 (16%)
    REM 1:31 (24%)
    Light 2:49 (44%)
    Deep 1:00 (16%)

    Quality (Sleep Cycle) - 77%

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 55, average heart rate was 55.27 (RR Interval range 49.27to 67.44) Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery

    Body weight @ 161.0lbs / 73.028kgs
     
  13. mickc1965

    mickc1965 Well-Known Member

    Wednesday 15 August 2018

    7:30am - exercises are below max effort with the aim to eventually establish new maxes for new exercises (as now a member of a gym again) for when I have the time (and inclination) to resume a structured HST / Myo Rep programme.

    Flat Dumbell Bench Press - 24kgs x 15+3+3+3+3+3

    Flat Dumbell Flies - 14kgs x 15+3+3+3+3+3

    T Bar Row - 27.5kgs x 15+3+3+3+3+3

    Seated Cable V Row - 52gs x 15+3+3+3+3+3

    Seated OH Dumbell Press - 14kgs x 15+3+3+3+3+3

    Machine Shoulder Press - 25kgs x 15+3+3+3+3+3

    Cable Face Pulls - 23kgs x 15+3+3+3+3+3

    Rope Tricep Pushdown - 23kgs x 15+3+3+3+3+3

    Dumbell Curls - 12kgs x 15+3+3+3+3+3
     

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