mickc1965 training log

I have been ill since last Friday but felt significantly better this morning so will resume training again at lunchtime today, had a few food binges as well need to break that cycle!!

Sleep is still pretty poor but I suppose that is to be expected given recent events
 
mickc1965 said:
I have been ill since last Friday but felt significantly better this morning so will resume training again at lunchtime today, had a few food binges as well need to break that cycle!!

Sleep is still pretty poor but I suppose that is to be expected given recent events
Click to expand...

Speaking from recent experience the sleep does pick up after a while. I did however speak to the doctor who prescribed me some strong sleeping tablets, only to take on nights where I really couldn't sleep and they helped break the cycle of running things over in my mind all night and allowed me to get a good nights sleep. Might be worth considering given what you have gone through.
 
Browner said:
Speaking from recent experience the sleep does pick up after a while. I did however speak to the doctor who prescribed me some strong sleeping tablets, only to take on nights where I really couldn't sleep and they helped break the cycle of running things over in my mind all night and allowed me to get a good nights sleep. Might be worth considering given what you have gone through.
Click to expand...
Thanks Chris,

Going to try and work through it as never been one to rely on doctor prescribed drugs, will see how it goes over the next few weeks and if no better after I return from a weeks holiday at the beginning of October then I will make an appointment.

Also the amount of caffeine I am consuming is probably not helping, seem to have gained an addiction to Pepsi Max!!
 
mickc1965 said:
Thanks Chris,

Going to try and work through it as never been one to rely on doctor prescribed drugs, will see how it goes over the next few weeks and if no better after I return from a weeks holiday at the beginning of October then I will make an appointment.

Also the amount of caffeine I am consuming is probably not helping, seem to have gained an addiction to Pepsi Max!!
Click to expand...

That sounds like a positive move!
You'll find your way and what works for you and your family. You're doing alright!
 
Wednesday 05 September 2018

Sleep (Fitbit) - 5:36hrs (in bed from 00:06 to 06:25)

Awake 0:43 (11%)
REM 1:25 (22%)
Light 2:45 (44%)
Deep 1:26 (23%)

Quality (Sleep Cycle) - 58%
Caffeine Intake - 1100g+

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 55.97 (RR Interval range 49.91 to 71.78) - Compared to your recent baseline, you should be able to train harder and handle more stress today - not surprised HRV affected by recently heavy cold

7 day HRV CV (Co-efficient of VariabilIty) - 6%

Body weight @ 165.4lbs / 75.024kgs
 
Wednesday 05 September 2018

12:10pm - 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 - 93kgs 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 - 45kgs 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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Wednesday 05 September 2018

MyFitnessPal - 1,976 kcals

Carbs - 151
Protein - 233
Fat - 48

Fitbit - 6,073 steps
 
Thursday 06 September 2018

Sleep (Fitbit) - 5:12hrs (in bed from 00:00 to 05:46)

Awake 0:34 (10%)
REM 1:23 (24%)
Light 2:33 (44%)
Deep 1:16 (22%)

Quality (Sleep Cycle) - 56%
Caffeine Intake - ~1230g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 64, average heart rate was 54.40 (RR Interval range 48.88 to 87.03) - 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) - 7.3%

Body weight @ 165.0lbs / 74.843kgs
 
Thursday 06 September 2018

Average Weight - 166.0lbs / 75.296kgs - down 2.2lbs / 0.998kg

Average Weight was calculated over the last 7 days - 166.0 / 168.2 / 166.2 / 165.4 / 166.0 / 165.4 / 165.0 = 166.03

Average daily calorie intake based on last weeks body weight (168.2 lbs)

Not logging calories as had a couple of binges and didn't log it on MFP

Goal for upcoming week - Need to lose another couple of lbs to get back on track but as I am off for a weeks break with the lads in the beginning October I will aim to stick at a caloric intake of body weight x13 (2100 - 2150 kcals) between now and when I go away to try and have a half decent beach bod!! Thats if it is still warm enough for the beach on the Costa Blanca.
 
Thursday 06 September 2018

12:10pm - target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets with 5 seconds between sets, once this is achieved will increase weight.

Flat Dumbell Bench Press - 28kgs x 15+3+3+3+1+1

Flat Dumbell Flies - 16kgs x 15+3+3+3+2+2

V Bar Landmine Row - 37.5kgs x 15+3+3+3+3+3

Seated Cable Wide Grip Row - 52kgs x 15+3+3+3+3+2

Seated OH Dumbell Press - 16kgs x 15+3+3+3+3+3

Machine Shoulder Press - 27kgs x 15+3+3+3+3+2

Cable Face Pulls - 41kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 41kgs x 15+3+3+3+3+3

Dumbell Curls - 14kgs x 15+3+3+3+3+2
 
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Thursday 06 September 2018

MyFitnessPal - 2,168 kcals

Carbs - 159
Protein - 236
Fat - 65

Fitbit - 5,966 steps
 
Friday 07 September 2018

Sleep (Fitbit) - 6:51hrs (in bed from 23:05 to 06:49)

Awake 0:53 (11%)
REM 1:50 (24%)
Light 3:57 (51%)
Deep 1:04 (14%)

Quality (Sleep Cycle) - 36% (possibly too much caffeine later in the evening)
Caffeine Intake - ~1120g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 55.82 (RR Interval range 50.86 to 69.27) - 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) - 6.8%

Body weight @ 164.0lbs / 74.389kgs
 
Friday 07 September 2018

12:10pm - Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets (calves 10 myo rep sets) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 95.5kgs x 15+3+3+3+3+3 - had to use the cable type machine as 'proper' leg press is STILL broken!!

Hack Squat - 55kgs x 15+3+3+3+3+3

Leg extensions - 48.5kgs x 15+3+3+3+3+3

Seated Leg Curls - 39kgs x 15+3+3+3+3+3

Prone Leg Curls - 36kgs x 15+3+3+3+3+3

Calf Raise - 95.5kgs x 15+3+3+3+3+3+3+3+3+3+3
 
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Friday 07 September 2018

MyFitnessPal - 2,128 kcals

Carbs - 161
Protein - 230
Fat - 62

Fitbit - 5,855 steps
 
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Saturday 08 September 2018

Sleep (Fitbit) - 7:03hrs (in bed from 23:06 to 06:58)

Awake 0:49 (10%)
REM 2:07 (27%)
Light 3:57 (50%)
Deep 0:59 (13%)

Quality (Sleep Cycle) - 55%
Caffeine Intake - ~1070g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 57.84 (RR Interval range 52.38 to 69.19) - 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) - 6.7%

Body weight @ 163.2lbs / 74.026kgs

No training as a drinking day!!

MyFitnessPal - 5,575 kcals (1,908 kcals from alcohol)

Carbs - 429
Protein - 188
Fat - 127

Fitbit - 12,090 steps
 
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Sunday 09 September 2018

Sleep (Fitbit) - 7:24hrs (in bed from 23:35 to 08:03)

Awake 1:04 (13%)
REM 1:17 (15%)
Light 4:51 (57%)
Deep 1:16 (15%)

Quality (Sleep Cycle) - 62%
Caffeine Intake ~900g

HRV Elite - no test as would have been influenced from yesterdays alcohol consumption

Body weight @ 166.2lbs / 75.387kgs

No training today

MyFitnessPal - 2,147 kcals

Carbs - 155
Protein - 229
Fat - 67

Fitbit - 20,817 steps
 
Monday 10 September 2018

Sleep (Fitbit) - 6:40hrs (in bed from 22:29 to 06:40)

Awake 0:51 (11%)
REM 1:48 (24%)
Light 3:35 (48%)
Deep 1:17 (17%)

Quality (Sleep Cycle) - 59%
Caffeine Intake ~660g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 58.30 (RR Interval range 50.82 to 69.90) - 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) - 5.9%

Body weight @ 165.6lbs / 75.115kgs

No training today as had to go to site to unload a delivery vehicle so no time to train

MyFitnessPal - 2,122 kcals

Carbs - 154
Protein - 226
Fat - 66

Fitbit - 26,053 steps
 
Tuesday 11 September 2018

Sleep (Fitbit) - 6:24hrs (in bed from 22:24 to 5:40)

Awake 0:52 (12%)
REM 1:49 (25%)
Light 3:32 (49%)
Deep 1:03 (14%)

Quality (Sleep Cycle) - 55%
Caffeine Intake ~640g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 54.70 (RR Interval range 49.75 to 69.90) - 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) - 4.9%

Body weight @ 164.2lbs / 74.480kgs
 
Tuesday 11 September 2018

12:10pm - Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets (calves 10 myo rep sets) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 97.5kgs x 15+3+3+3+3+3 - had to use the cable type machine as 'proper' leg press is STILL broken!!

Hack Squat - 57.5kgs x 15+3+3+3+3+3

Leg extensions - 52kgs x 15+3+3+3+3+3

Seated Leg Curls - 41.5kgs x 15+3+3+3+3+3

Prone Leg Curls - 38.5kgs x 15+3+3+3+3+3

Calf Raise - 97.5kgs x 15+3+3+3+3+3+3+3+3+3+3

Ab Cruch machine - 27kgs x 15+3+3+3+3+3 (way too easy)
 
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