mickc1965 training log

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

  1. mickc1965

    mickc1965 Well-Known Member

    Wednesday 26 September 2018

    Sleep (Fitbit) - 6:27hrs (in bed from 22:00 to 05:30)
    Quality (Sleep Cycle) - 70%

    Awake 1:03 (14%)
    REM 1:57 (26%)
    Light 3:30 (47%)
    Deep 1:00 (13%)

    Caffeine ~1110g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 54.97 (RR Interval range 47.59 to 66.06)
    - 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) - 1.3%

    Body weight @ 161.6lbs / 73.300kgs


    Rest Day
     
    Last edited: Sep 27, 2018
  2. mickc1965

    mickc1965 Well-Known Member

    Wednesday 26 September 2018

    MyFitnessPal - 2,602 kcals

    Carbs - 200
    Protein - 242
    Fat - 92

    Fitbit - 11,708 steps
     
  3. mickc1965

    mickc1965 Well-Known Member

    Thursday 27 September 2018

    Sleep (Fitbit) - 5:51hrs (in bed from 22:00 to 04:47)
    Quality (Sleep Cycle) - 74%

    Awake 0:56 (14%)
    REM 1:20 (20%)
    Light 3:23 (50%)
    Deep 1:08 (16%)

    Caffeine ~890g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 62, average heart rate was 55.39 (RR Interval range 47.15 to 66.35) - 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

    7 day HRV CV (Co-efficient of VariabilIty) - 1.5%

    Body weight @ 161.4lbs / 73.210kgs
     
  4. mickc1965

    mickc1965 Well-Known Member

    Thursday 27 September 2018

    Average Weight - 162.0lbs / 73.482kgs - down 2.4lbs / 1.089kgs

    Average Weight was calculated over the last 7 days - 163.2 / 162.6 / 162.2 / 161.8 / 161.4 / 161.6 / 161.4 = 162.03

    Average daily calorie intake based on last weeks body weight (164.4 lbs)

    Nett (after cardio) 2,135 (x12.99)
    Gross (before cardio) 2,313 (x14.07)

    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 59,914 steps over

    Average daily macros (c/p/f are from food only)

    carbs @ 29.00% (167.63g)
    protein @ 41.08% (237.47g)
    fats @ 29.92% (76.86g)
    alcohol @ 0%

    Goal for upcoming week
    - will remain eating at body weight x13 until Tuesday as thats when I am off on holiday for a week
     
  5. mickc1965

    mickc1965 Well-Known Member

    Thursday 27 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 - 180kgs x 15+3+3+3+3+3

    Hack Squat - 70kgs x 15+3+3+3+3+3

    Seated Leg Curls - 47.5kgs x 15+3+3+3+3+3

    Leg extensions - 62.5kgs x 15+3+3+3+3+3

    Prone Leg Curls - 43.5kgs x 15+3+3+3+3+3

    Calf Raise - 109.5kgs x 15+3+3+3+3+3+3+3+3+3+3

    Ab Crunch Machine - 45kgs x 15+3+3+3+3+3
     
    Last edited: Sep 28, 2018
  6. mickc1965

    mickc1965 Well-Known Member

    Thursday 27 September 2018

    MyFitnessPal - 2,043 kcals

    Carbs - 148
    Protein - 220
    Fat - 62

    Fitbit - 8,505 steps
     
    Last edited: Sep 28, 2018
  7. mickc1965

    mickc1965 Well-Known Member

    Friday 28 September 2018

    Sleep (Fitbit) - 6:12hrs (in bed from 22:53 to 06:33)
    Quality (Sleep Cycle) - 63%

    Awake 1:28 (19%) - not sure this is correct as was awake from 4:45am and maybe dozed on and off at best from there on
    REM 1:30 (20%)
    Light 3:39 (47%)
    Deep 1:03 (14%)

    Caffeine ~770g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 56, average heart rate was 57.42 (RR Interval range 49.99 to 69.11) - Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery

    7 day HRV CV (Co-efficient of VariabilIty) - 1.9%

    Body weight @ 161.4lbs / 73.210kgs
     
  8. mickc1965

    mickc1965 Well-Known Member

    Friday 28 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+2

    Landmine Row (V handle) - 51.25kgs 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+3

    Incline Dumbell Bench Press - 22kgs x 15+3+3+3+3+1

    Wide Grip Lat pulldowns - 68.5kgs x 15+3+3+3+3+2

    Machine Shoulder Press - 32kgs x 15+3+3+3+3+3

    Cable Face Pulls - 54kgs x 15+3+3+3+3+3

    Rope Tricep Pushdown - 50kgs x 15+3+3+3+3+2

    Cable Curls - 38.5kgs x 15+3+3+3+3+2
     
    Last edited: Oct 1, 2018
  9. mickc1965

    mickc1965 Well-Known Member

    Friday 28 September 2018

    MyFitnessPal - 2,044 kcals

    Carbs - 141
    Protein - 225
    Fat - 64

    Fitbit - 8,862 steps
     
    Last edited: Oct 1, 2018
  10. mickc1965

    mickc1965 Well-Known Member

    Saturday 29 September 2018

    Sleep (Fitbit) - 6:27hrs (in bed from 22:58 to 06:02)
    Quality (Sleep Cycle) - 77%

    Awake 0:37 (9%)
    REM 1:32 (22%)
    Light 3:40 (51%)
    Deep 1:25 (18%)

    Caffeine ~750g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 54.50 (RR Interval range 47.66 to 64.07) - 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) - 1.9%

    Body weight @ 159.8lbs / 72.484kgs


    Rest Day
     
    Last edited: Oct 1, 2018
  11. mickc1965

    mickc1965 Well-Known Member

    Completely fell of the food wagon over the weekend, went from weighing 159.8lbs on Saturday morning to weighing 173.8lbs this morning, fat f**k, oh well on holiday tomorrow so will look like a beached whale when I come back on the 9th!!
     
  12. mickc1965

    mickc1965 Well-Known Member

    Returned from holiday and weight this morning was 182.6 lbs, up 22.8 lbs from the Saturday morning before I went!! Good job Greenpeace didn't see me on the beach.
     
    Last edited: Oct 10, 2018
    Jester likes this.
  13. mickc1965

    mickc1965 Well-Known Member

    Wednesday 10 October 2018

    Sleep (Fitbit) - 6:47hrs (in bed from 23:27 to 07:00)
    Quality (Sleep Cycle) - 70%

    Awake 0:46 (10%)
    REM 1:00 (13%)
    Light 4:46 (63%)
    Deep 1:01 (14%)

    HRV Elite - Score n/a as not taken a test since 29 September - average heart rate was 64.63 (RR Interval range 58.85 to 75.95)

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

    Body weight @ 182.6lbs / 82.826kgs
     
  14. mickc1965

    mickc1965 Well-Known Member

    Wednesday 10 October 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 - 182.5gs x 15+3+3+3+3+3

    Hack Squat - 72.5kgs x 15+3+3+3+3+2

    Seated Leg Curls - 50kgs x 15+3+3+3+3+3

    Leg extensions - 64kgs x 15+3+3+3+3+3

    Prone Leg Curls - 45kgs x 15+3+3+3+3+2

    Calf Raise - 113kgs x 15+3+3+3+3+3+3+3+3+3+3

    Ab Crunch Machine - 47.5kgs x 15+5+5+5+5+5
     
    Last edited: Oct 11, 2018
  15. mickc1965

    mickc1965 Well-Known Member

    Wednesday 10 October 2018

    MyFitnessPal - 2,000 kcals

    Carbs - 140
    Protein - 219
    Fat - 62

    Fitbit - 10,505 steps
     
    Last edited: Oct 11, 2018
  16. mickc1965

    mickc1965 Well-Known Member

    Thursday 11 October 2018

    Sleep (Fitbit) - 7:00hrs (in bed from 21:38 to 06:20)
    Quality (Sleep Cycle) - 77%

    Awake 0:52 (11%)
    REM 1:33 (20%)
    Light 4:10 (53%)
    Deep 1:17 (16%)

    Caffeine ~360g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 54, average heart rate was 63.59 (RR Interval range 56.84 to 78.97) - 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 @ 178.8lbs / 81.102kgs

    Highly unlikely training today as have got a meeting late morning in Birmingham and didn't get up early enough to train before work, no way going to gym after work!!

    Need to look into the 24 hour gyms in Milton Keynes (where I work) where they have other gyms near to where I live so I can start training later in the evenings / weekends.
     
  17. mickc1965

    mickc1965 Well-Known Member

    Thursday 11 October 2018

    Todays Weight - 178.8lbs / 81.102kgs - up significantly from last daily weight recorded of 159.8lbs on Saturday 29 September before going on holiday

    Average Weight was not recorded as been on holiday

    Average daily calorie intake was not recorded as been on holiday

    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 118,814 steps over

    Average daily macros (c/p/f are from food only) was not recorded as been on holiday

    Goal for upcoming week - food intake will be ~2,000 kcals per day (~ x11 body weight) with increased step count to lose some of the 23lbs I added between 29/09 and 10/10.
     
    Last edited: Oct 12, 2018
  18. mickc1965

    mickc1965 Well-Known Member

    Thursday 11 October 2018

    MyFitnessPal - 1,728 kcals

    Carbs - 84
    Protein - 217
    Fat - 58

    Fitbit - 9,092 steps
     
  19. mickc1965

    mickc1965 Well-Known Member

    Friday 12 October 2018

    Sleep (Fitbit) - 7:00hrs (in bed from 23:21 to 06:17)
    Quality (Sleep Cycle) - 69%

    Awake 0:56 (13%)
    REM 1:24 (20%)
    Light 3:30 (51%)
    Deep 1:06 (16%)

    Caffeine ~492g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 55, average heart rate was 63.06 (RR Interval range 56.73 to 74.20) - Compared to your recent baseline, you should be able to train harder and handle more stress today

    3 day HRV CV (Co-efficient of VariabilIty) - 5.1%

    Body weight @ 176.4lbs / 80.014kgs
     
    Last edited: Oct 15, 2018 at 8:45 AM
  20. mickc1965

    mickc1965 Well-Known Member

    Friday 12 October 2018

    11:10am - 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+2

    Landmine Row (V handle) - 52.5kgs x 15+3+3+3+3+3

    Seated OH Dumbell Press - 20kgs x 15+3+3+3+2+2

    Seated Cable Wide Grip Row - 66kgs x 15+3+3+3+3+3

    Incline Dumbell Bench Press - 22kgs x 15+3+3+3+2+2

    Wide Grip Lat pulldowns - 68.5kgs x 15+3+3+3+3+2

    Machine Shoulder Press - 33.25kgs x 15+3+3+3+3+2

    Cable Face Pulls - 55.25kgs x 15+3+3+3+3+2

    Rope Tricep Pushdown - 50kgs x 15+3+3+3+3+3

    Cable Curls - 38.5kgs x 15+3+3+3+3+3
     
    Last edited: Oct 15, 2018 at 8:46 AM

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