mickc1965 training log

Friday 17 August 2018

Sleep (Fitbit) - 6:04hrs (in bed from 22:54 to 05:32)

Awake 0:34 (8%)
REM 2:02 (31%)
Light 2:59 (45%)
Deep 1:03 (16%)

Quality (Sleep Cycle) - 69%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 53.10 (RR Interval range 46.65 to 68.34) - 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) - 8.3% (still a little on the high side, my average historically is ~6%, however I prefer it in the 4-5% range as this seems to be my sweet spot between training volume and recovery between sessions)

Body weight @ 159.8lbs / 72.484kgs
 
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Friday 17 August 2018

8:15am - 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 - 26kgs x 15+3+3+3+3+3

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

T Bar Row - 30kgs x 15+3+3+3+3+3

Seated Cable V Row - 52kgs 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 - 27kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 27kgs x 15+3+3+3+3+3

Dumbell Curls - 12kgs x 15+3+3+3+3+3
 
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_Simon_ said:
My thoughts are with you guys in this tough week, hope you're all okay, take care of each other
Click to expand...

Thank you, today is without doubt going to be hard for everyone concerned and it doesn't help when certain family members put their issues onto me (as they can't or won't deal with them) as if I haven't had enough to deal with these past three weeks.

Today for me is all about the twins (and both of Ali's parents) and getting them through this and everyone else they will have to deal with their own issues, had enough of who sits where, oh the church looks drab (it's supposed to IMO, the wake venue looks lovely as we set that up last night and that's what Ali would have wanted), what if people don't park where we have told them to, etc etc, who gives a f*ck. What happens, happens (hopefully one person in particular doesn't speak to me or at least doesn't say how sorry etc she feels as she let my missus down big time and I will find it very difficult to keep my gob shut) I can't control everyone, well at least not today [emoji23][emoji23]

Sorry for the rant need to get it out before the funeral.

Intend to return to the Gym on Thursday as put on best part of a stone with all the gluttony and gorging these past 4/5 days.
 
mickc1965 said:
Thank you, today is without doubt going to be hard for everyone concerned and it doesn't help when certain family members put their issues onto me (as they can't or won't deal with them) as if I haven't had enough to deal with these past three weeks.

Today for me is all about the twins (and both of Ali's parents) and getting them through this and everyone else they will have to deal with their own issues, had enough of who sits where, oh the church looks drab (it's supposed to IMO, the wake venue looks lovely as we set that up last night and that's what Ali would have wanted), what if people don't park where we have told them to, etc etc, who gives a f*ck. What happens, happens (hopefully one person in particular doesn't speak to me or at least doesn't say how sorry etc she feels as she let my missus down big time and I will find it very difficult to keep my gob shut) I can't control everyone, well at least not today [emoji23][emoji23]

Sorry for the rant need to get it out before the funeral.

Intend to return to the Gym on Thursday as put on best part of a stone with all the gluttony and gorging these past 4/5 days.
Click to expand...

Ah nah that's all good feel free to vent.. yeah those people clearly miss the point.. best ignore them ay.. hope today was what your family needed and that you're all coping ok, as hard as it was..
 
Back up to ~170 today, need to get a grip on the diet and get back to the Gym. Got to get back into a normal routine, also probably going to revert back to IF protocol to get excess weight down by 6 or 7lbs before resuming weight gain phase
 
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Tuesday 28 August 2018

Sleep (Fitbit) - 5:43hrs (in bed from 23:23to 06:00)

Awake 0:54 (14%)
REM 1:23 (21%)
Light 3:18 (50%)
Deep 1:02 (15%)

Quality (Sleep Cycle) - 60%

HRV Elite - No test

Body weight @ 169.8lbs / 77.020kgs
 
Tuesday 28 August 2018

12:05pm - 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 type machine as 'proper' leg press is STILL broken!!

Hack Squat - 50kgs 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 - 32kgs 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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Wednesday 29 August 2018 - would have been Alis 48th birthday today, RIP sweetheart

Sleep (Fitbit) - 5:48hrs (in bed from 22:51 to 05:34)

Awake 0:55 (14%)
REM 1:43 (26%)
Light 2:57 (44%)
Deep 1:08 (17%)

Quality (Sleep Cycle) - 68%

HRV Elite - Score n/a as not taken a test in nearly 2 weeks (17 August) - average heart rate was 57.72 (RR Interval range 52.29to 72.37)

7 day HRV CV (Co-efficient of VariabilIty) - n/a

Body weight @ 168.2lbs / 76.294kgs
 
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Wednesday 29 August 2018

12:00pm - 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 - 26kgs x 15+3+3+3+3+3

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

V Bar Landmine Row - 32.5kgs x 15+3+3+3+3+3

Seated Cable Wide 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 - 32kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 32kgs x 15+3+3+3+3+3

Dumbell Curls - 12kgs x 15+3+3+3+3+3
 
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Thursday 30 August 2018

Sleep (Fitbit) - 5:47hrs (in bed from 23:42 to 06:13)

Awake 0:44 (11%)
REM 1:37 (25%)
Light 3:14 (50%)
Deep 0:56 (14%)

Quality (Sleep Cycle) - 63%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 59, average heart rate was 60.31 (RR Interval range 52.65 to 71.53 - 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) - n/a

Body weight @ 167.4lbs / 75.931kgs
 
Thursday 30 August 2018

Average Weight - 168.2lbs / 76.294kgs - up 1.4lbs / 0.635kg

Average Weight was calculated over the last 7 days - 168.2 / 168.0 / 166.2 / 170.0 / 169.8 / 168.2 / 167.4 = 168.26

Average daily calorie intake based on last weeks body weight (166.8 lbs)

Did not track caloies at all last week

Goal for upcoming week - Need to get diet under control and get average weight down by 5lb over the coming couple of weeks.
 
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Thursday 30 August 2018

12:00pm - 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 - 90.5kgs x 15+3+3+3+3+3 - had to use the cable type machine as 'proper' leg press is STILL broken!!

Hack Squat - 52.5kgs x 15+3+3+3+3+3

Leg extensions - 43.5kgs x 15+3+3+3+3+3

Seated Leg Curls - 35.5kgs x 15+3+3+3+3+3

Prone Leg Curls - 34.5kgs 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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Friday 31 August 2018

Sleep (Fitbit) - 7:10hrs (in bed from 22:13 to 05:55)

Awake 0:32 (7%)
REM 2:50 (37%)
Light 2:51 (37%)
Deep 1:29 (19%)

Quality (Sleep Cycle) - 79%
Caffeine Intake ~340g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 56, average heart rate was 57.92 (RR Interval range 52.74 to 68.96) - 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) - n/a but 3 day = 4.1%

Body weight @ 166.0lbs / 75.296kgs
 
Friday 31 August 2018

12:00pm - 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 - 26kgs x 15+3+3+3+3+3

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

Landmine Row (V Bar) - 35kgs x 15+3+3+3+3+3

Seated Cable Wide Grip 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 - 36kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 36kgs x 15+3+3+3+3+3

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