mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Wednesday 19 September 2018
Sleep (Fitbit) - 6:27hrs (in bed from 22:49 to 05:55)
Awake 0:44 (10%)
REM 1:34 (22%)
Light 3:51 (54%)
Deep 1:02 (14%)
Quality (Sleep Cycle) - 79%
Caffeine ~500g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 61, average heart rate was 55.11 (RR Interval range 48.26 to 65.29) - 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) - 4.7%
Body weight @ 164.0lbs / 74.389kgs
Rest Day
Sleep (Fitbit) - 6:27hrs (in bed from 22:49 to 05:55)
Awake 0:44 (10%)
REM 1:34 (22%)
Light 3:51 (54%)
Deep 1:02 (14%)
Quality (Sleep Cycle) - 79%
Caffeine ~500g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 61, average heart rate was 55.11 (RR Interval range 48.26 to 65.29) - 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) - 4.7%
Body weight @ 164.0lbs / 74.389kgs
Rest Day
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mickc1965
Well-Known Member
Thursday 20 September 2018
Sleep (Fitbit) - 6:07hrs (in bed from 22:13 to 05:02)
Quality (Sleep Cycle) - 63%
Awake 0:39 (10%)
REM 1:42 (25%)
Light 3:00 (44%)
Deep 1:25 (21%)
Caffeine ~900g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 59 (Sympathetic) with a score of 59, average heart rate was 54.89 (RR Interval range 49.15 to 64.27) - 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) - 2.8%
Body weight @ 163.0lbs / 73.935kgs
Sleep (Fitbit) - 6:07hrs (in bed from 22:13 to 05:02)
Quality (Sleep Cycle) - 63%
Awake 0:39 (10%)
REM 1:42 (25%)
Light 3:00 (44%)
Deep 1:25 (21%)
Caffeine ~900g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 59 (Sympathetic) with a score of 59, average heart rate was 54.89 (RR Interval range 49.15 to 64.27) - 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) - 2.8%
Body weight @ 163.0lbs / 73.935kgs
mickc1965
Well-Known Member
Thursday 20 September 2018
Average Weight - 164.4lbs / 74.571kgs - no change
Average Weight was calculated over the last 7 days - 163.8 / 165.6 / 164.2 / 164.4 / 165.2 / 164.0 / 163.0 = 163.37
Average daily calorie intake based on last weeks body weight (164.4 lbs)
Nett (after cardio) 2,130 (x12.96)
Gross (before cardio) 2,466 (x15.00)
Nett target was 2,138 kcals (body weight x13)
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 82,019 steps over
Average daily macros (c/p/f are from food only)
carbs @ 24.62% (151.76g)
protein @ 37.09% (228.65g)
fats @ 24.93% (68.29g)
alcohol @ 13.36%
Goal for upcoming week - To continue with weight loss for holiday in October.
Average Weight - 164.4lbs / 74.571kgs - no change
Average Weight was calculated over the last 7 days - 163.8 / 165.6 / 164.2 / 164.4 / 165.2 / 164.0 / 163.0 = 163.37
Average daily calorie intake based on last weeks body weight (164.4 lbs)
Nett (after cardio) 2,130 (x12.96)
Gross (before cardio) 2,466 (x15.00)
Nett target was 2,138 kcals (body weight x13)
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 82,019 steps over
Average daily macros (c/p/f are from food only)
carbs @ 24.62% (151.76g)
protein @ 37.09% (228.65g)
fats @ 24.93% (68.29g)
alcohol @ 13.36%
Goal for upcoming week - To continue with weight loss for holiday in October.
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mickc1965
Well-Known Member
Thursday 20 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 - 170kgs x 15+3+3+3+3+3
Hack Squat - 65kgs x 15+3+3+3+3+3
Seated Leg Curls - 45kgs x 15+3+3+3+3+3
Leg extensions - 59kgs x 15+3+3+3+3+3
Prone Leg Curls - 41kgs x 15+3+3+3+3+3
Calf Raise - 104.5kgs x 15+3+3+3+3+3+3+3+3+3+3
Ab Crunch Machine - 41kgs x 15+3+3+3+3+3
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 - 170kgs x 15+3+3+3+3+3
Hack Squat - 65kgs x 15+3+3+3+3+3
Seated Leg Curls - 45kgs x 15+3+3+3+3+3
Leg extensions - 59kgs x 15+3+3+3+3+3
Prone Leg Curls - 41kgs x 15+3+3+3+3+3
Calf Raise - 104.5kgs x 15+3+3+3+3+3+3+3+3+3+3
Ab Crunch Machine - 41kgs x 15+3+3+3+3+3
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mickc1965
Well-Known Member
Friday 21 September 2018
Sleep (Fitbit) - 5:17hrs (in bed from 22:43 to 04:27)
Quality (Sleep Cycle) - 62%
Awake 0:27 (8%)
REM 1:22 (24%)
Light 3:27 (60%)
Deep 0:28 (8%)
Caffeine ~860g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 5212 (RR Interval range 47.19 to 64.61) - 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) - 3%
Body weight @ 163.2lbs / 74.026kgs
Sleep (Fitbit) - 5:17hrs (in bed from 22:43 to 04:27)
Quality (Sleep Cycle) - 62%
Awake 0:27 (8%)
REM 1:22 (24%)
Light 3:27 (60%)
Deep 0:28 (8%)
Caffeine ~860g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 5212 (RR Interval range 47.19 to 64.61) - 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) - 3%
Body weight @ 163.2lbs / 74.026kgs
mickc1965
Well-Known Member
Friday 21 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+2+F
Landmine Row (V handle) - 47.5kgs x 15+3+3+3+3+3
Seated OH Dumbell Press - 20kgs x 15+3+3+3+3+2
Seated Cable Wide Grip Row - 61.5kgs x 15+3+3+3+3+3
Incline Dumbell Bench Press - 20kgs x 15+3+3+3+3+3
Wide Grip Lat Pulldown - 66kgs x 15+3+3+3+3+3
Machine Shoulder Press - 30.5kgs x 15+3+3+3+3+3
Cable Face Pulls - 51.25kgs x 15+3+3+3+3+3
Rope Tricep Pushdown - 46.25kgs x 15+3+3+3+3+3
Dumbell Curls - 18kgs x 15+3+3+3+3+2
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+2+F
Landmine Row (V handle) - 47.5kgs x 15+3+3+3+3+3
Seated OH Dumbell Press - 20kgs x 15+3+3+3+3+2
Seated Cable Wide Grip Row - 61.5kgs x 15+3+3+3+3+3
Incline Dumbell Bench Press - 20kgs x 15+3+3+3+3+3
Wide Grip Lat Pulldown - 66kgs x 15+3+3+3+3+3
Machine Shoulder Press - 30.5kgs x 15+3+3+3+3+3
Cable Face Pulls - 51.25kgs x 15+3+3+3+3+3
Rope Tricep Pushdown - 46.25kgs x 15+3+3+3+3+3
Dumbell Curls - 18kgs x 15+3+3+3+3+2
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mickc1965
Well-Known Member
Saturday 22 September 2018
Sleep (Fitbit) - 4:13hrs (in bed from 23:12 to 04:06)
Quality (Sleep Cycle) - 50%
Awake 0:41 (14%)
REM 1:05 (22%)
Light 2:25 (49%)
Deep 0:43 (15%)
Caffeine ~910g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 49.85 (RR Interval range 45.28 to 58.85) - 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) - 2.9%
Body weight @ 162.6lbs / 73.754kgs
Rest Day
Sleep (Fitbit) - 4:13hrs (in bed from 23:12 to 04:06)
Quality (Sleep Cycle) - 50%
Awake 0:41 (14%)
REM 1:05 (22%)
Light 2:25 (49%)
Deep 0:43 (15%)
Caffeine ~910g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 49.85 (RR Interval range 45.28 to 58.85) - 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) - 2.9%
Body weight @ 162.6lbs / 73.754kgs
Rest Day
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mickc1965
Well-Known Member
Sunday 23 September 2018
Sleep (Fitbit) - 3:52hrs (in bed from 11:13 to 03:30)
Quality (Sleep Cycle) - 55%
Awake 0:25 (9%)
REM 1:03 (25%)
Light 2:28 (58%)
Deep 0:21 (8%)
Caffeine ~910g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 51.94 (RR Interval range 47.23 to 61.20) - 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) - 3%
Body weight @ 162.2lbs / 73.573kgs
Rest Day
Sleep (Fitbit) - 3:52hrs (in bed from 11:13 to 03:30)
Quality (Sleep Cycle) - 55%
Awake 0:25 (9%)
REM 1:03 (25%)
Light 2:28 (58%)
Deep 0:21 (8%)
Caffeine ~910g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 51.94 (RR Interval range 47.23 to 61.20) - 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) - 3%
Body weight @ 162.2lbs / 73.573kgs
Rest Day
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mickc1965
Well-Known Member
Monday 24 September 2018
Sleep (Fitbit) - 7:20hrs (in bed from 21:57 to 6:17)
Quality (Sleep Cycle) - 73%
Awake 1:00 (12%)
REM 2:17 (27%)
Light 4:07 (50%)
Deep 0:56 (11%)
Caffeine ~980g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 55.26 (RR Interval range 44.23 to 66.14) - 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) - 2.1%
Body weight @ 161.8lbs / 73.391kgs
Sleep (Fitbit) - 7:20hrs (in bed from 21:57 to 6:17)
Quality (Sleep Cycle) - 73%
Awake 1:00 (12%)
REM 2:17 (27%)
Light 4:07 (50%)
Deep 0:56 (11%)
Caffeine ~980g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 55.26 (RR Interval range 44.23 to 66.14) - 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) - 2.1%
Body weight @ 161.8lbs / 73.391kgs
mickc1965
Well-Known Member
Monday 24 September 2018
12:15pm - 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 - 175kgs x 15+3+3+3+3+3
Hack Squat - 67.5kgs x 15+3+3+3+3+3
Seated Leg Curls - 46kgs x 15+3+3+3+3+3
Leg extensions - 61.5kgs x 15+3+3+3+3+3
Prone Leg Curls - 42kgs x 15+3+3+3+3+3
Calf Raise - 107kgs x 15+3+3+3+3+3+3+3+3+3+3
Ab Crunch Machine - 42.5kgs x 15+3+3+3+3+3
12:15pm - 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 - 175kgs x 15+3+3+3+3+3
Hack Squat - 67.5kgs x 15+3+3+3+3+3
Seated Leg Curls - 46kgs x 15+3+3+3+3+3
Leg extensions - 61.5kgs x 15+3+3+3+3+3
Prone Leg Curls - 42kgs x 15+3+3+3+3+3
Calf Raise - 107kgs x 15+3+3+3+3+3+3+3+3+3+3
Ab Crunch Machine - 42.5kgs x 15+3+3+3+3+3
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mickc1965
Well-Known Member
Tuesday 25 September 2018
Sleep (Fitbit) - 6:30hrs (in bed from 21:45 to 4:59)
Quality (Sleep Cycle) - 77%
Awake 0:44 (10%)
REM 1:50 (25%)
Light 3:42 (51%)
Deep 0:58 (14%)
Caffeine ~980g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 49.54 (RR Interval range 45.28 to 59.42) - 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) - 1.2%
Body weight @ 161.4lbs / 73.210kgs
Sleep (Fitbit) - 6:30hrs (in bed from 21:45 to 4:59)
Quality (Sleep Cycle) - 77%
Awake 0:44 (10%)
REM 1:50 (25%)
Light 3:42 (51%)
Deep 0:58 (14%)
Caffeine ~980g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 49.54 (RR Interval range 45.28 to 59.42) - 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) - 1.2%
Body weight @ 161.4lbs / 73.210kgs
mickc1965
Well-Known Member
Tuesday 25 September 2018
12:05pm - 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+3+1
Landmine Row (V handle) - 50kgs x 15+3+3+3+3+3
Seated OH Dumbell Press - 20kgs x 15+3+3+3+3+2
Seated Cable Wide Grip Row - 64kgs x 15+3+3+3+3+2
Incline Dumbell Bench Press - 22kgs x 15+3+3+3+3+1
Wide Grip Lat pulldowns - 68.5kgs x 15+3+3+3+2+2
Machine Shoulder Press - 32kgs x 15+3+3+3+3+2
Cable Face Pulls - 52.5kgs x 15+3+3+3+3+3
Rope Tricep Pushdown - 47.5kgs x 15+3+3+3+3+3
Cable Curls - 36kgs x 15+3+3+3+3+3
12:05pm - 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+3+1
Landmine Row (V handle) - 50kgs x 15+3+3+3+3+3
Seated OH Dumbell Press - 20kgs x 15+3+3+3+3+2
Seated Cable Wide Grip Row - 64kgs x 15+3+3+3+3+2
Incline Dumbell Bench Press - 22kgs x 15+3+3+3+3+1
Wide Grip Lat pulldowns - 68.5kgs x 15+3+3+3+2+2
Machine Shoulder Press - 32kgs x 15+3+3+3+3+2
Cable Face Pulls - 52.5kgs x 15+3+3+3+3+3
Rope Tricep Pushdown - 47.5kgs x 15+3+3+3+3+3
Cable Curls - 36kgs x 15+3+3+3+3+3
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