mickc1965 training log

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
 
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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
 
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
 
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
 
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Thursday 27 September 2018

MyFitnessPal - 2,043 kcals

Carbs - 148
Protein - 220
Fat - 62

Fitbit - 8,505 steps
 
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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
 
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
 
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Friday 28 September 2018

MyFitnessPal - 2,044 kcals

Carbs - 141
Protein - 225
Fat - 64

Fitbit - 8,862 steps
 
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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
 
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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!!
 
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.
 
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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
 
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
 
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Wednesday 10 October 2018

MyFitnessPal - 2,000 kcals

Carbs - 140
Protein - 219
Fat - 62

Fitbit - 10,505 steps
 
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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.
 
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.
 
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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
 
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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
 
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