mickc1965 training log

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.
 
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
 
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Thursday 09 August 2018

MyFitnessPal - 2,663 kcals

Carbs - 203
Protein - 267
Fat - 86

Fitbit - 7,284 steps
 
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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
 
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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
 
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Friday 10 August 2018

MyFitnessPal - 2,642 kcals

Carbs - 222
Protein - 274
Fat - 72

Fitbit - 5,870 steps
 
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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!!!
 
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)
 
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
 
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
 
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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
 
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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Wednesday 15 August 2018

MyFitnessPal - 2,735 kcals

Carbs - 231
Protein - 277
Fat - 77

Fitbit - 5,996 steps
 
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Thursday 16 August 2018

Average Weight - 161.6lbs / 73.3kgs - down 0.4lbs / 0.181kg

Average Weight was calculated over the last 7 days - 161.0 / 161.2 / 163.0 / 162.4 / 162.4 / 161.0 / 159.8 = 161.54 - Did not track calories every day, a few food binges occurred over the weekend

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 7,849 steps over

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

Goal for upcoming week - No goals set this week as without doubt going to be the worst week of my life as burying Ali on Tuesday, may she rest in peace.
 
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Jester said:
Was about to ask how’re doing.

Kids managing?
Click to expand...

Thanks for asking, we are all doing ok in a not so ok situation if you know what I mean.

Tuesday is obviously going to be a very hard day and I hope that the kids (well the 20 year old twins) are able to cope with the stress of the day.

My son has opened up a bit with me as he is like his Mum and went into denial throughout her illness as a coping mechanism and is now back in contact with his ex girlfriend so I think he is able to discuss / vent with her.

My Daughter gets a bit more emotional but not too bad (in front of me anyway), she has a long term boyfriend who she no doubt relies on for support who pretty much moves in when she is home from Uni.
 
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Thursday 16 August 2018

Sleep (Fitbit) - 5:34hrs (in bed from 23:35 to 05:35)

Awake 0:26 (8%)
REM 1:53 (31%)
Light 2:35 (43%)
Deep 1:06 (18%)

Quality (Sleep Cycle) - 71%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 56.45 (RR Interval range 49.71 to 71.78) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (Co-efficient of Variability) - 8.4%

Body weight @ 159.8lbs / 72.484kgs
 
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Thursday 16 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.

Leg Press - 89kgs 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 - 41kgs x 15+3+3+3+3+3

Seated Leg Curls - 34kgs x 15+3+3+3+3+3

Prone Leg Curls - 29.5kgs x 15+3+3+3+3+3

Calf Raise - 93kgs x 15+3+3+3+3+3+3+3+3+3+3
 
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