mickc1965 training log

Friday 12 October 2018

MyFitnessPal - 1,996 kcals

Carbs - 136
Protein - 218
Fat - 64

Fitbit - 7,341 steps
 
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Monday 15 October 2018

Sleep (Fitbit) - 6:48hrs (in bed from 23:07 to 06:30)
Quality (Sleep Cycle) - 69% (late night coffees ??)

Awake 0:35 (8%)
REM 1:39 (22%)
Light 3:51 (52%)
Deep 1:18 (18%)

Caffeine ~720g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 56, average heart rate was 58.74 (RR Interval range 45.58 to 73.23 - 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) - 4.8%

Body weight @ 178.4lbs / 80.921kgs
 
Monday 15 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 - 185gs x 15+3+3+3+3+3

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

Seated Leg Curls - 52kgs x 15+3+3+3+3+3

Leg extensions - 66kgs x 15+3+3+3+3+3

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

Calf Raise - 120kgs x 15+3+3+3+3+3+3+3+3+3+3

Ab Crunch Machine - 50kgs x 15+5+5+5+5+5
 
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Tuesday 16 October 2018

Sleep (Fitbit) - 4:11hrs (in bed from 23:54 to 04:44)
Quality (Sleep Cycle) - 41%

Awake 0:39 (13%)
REM 1:08 (23%)
Light 2:41 (56%)
Deep 0:22 (8%)

Caffeine ~600g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 54, average heart rate was 64.20? (RR Interval range 56.21 to 73.67) - 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) - 4.3%

Body weight @ 182.4lbs / 82.735kgs*


*Last night was another night of binge eating, need to get a grip of this
 
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Tuesday 16 October 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+3+2

Landmine Row (V handle) - 53.75kgs x 15+3+3+3+3+2

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

Seated Cable Wide Grip Row - 68.5kgs x 15+3+3+3+3+3

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

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

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

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

Rope Tricep Pushdown - 51.25kgs x 15+3+3+3+3+3

Cable Curls - 41kgs x 15+3+3+3+3+3
 
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Wednesday 17 October 2018

Sleep (Fitbit) - 5:20hrs (in bed from 00:09 to 06:15)
Quality (Sleep Cycle) - 56%

Awake 0:46 (13%)
REM 1:05 (18%)
Light 3:22 (55%)
Deep 0:53 (14%)

Caffeine ~510g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 50, average heart rate was 63.01 (RR Interval range 57.10 to 75.85) - 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) - 4.1%

Body weight @ 181.8lbs / 82.463kgs*


*Last night was another night of binge eating

Rest Day
 
Thursday 18 October 2018

Sleep (Fitbit) - 7:16hrs (in bed from 22:06 to 06:30)
Quality (Sleep Cycle) - 65%

Awake 1:08 (14%)
REM 2:08 (25%)
Light 3:41 (44%)
Deep 1:27 (17%)

Caffeine ~400g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 56, average heart rate was 54.11 (RR Interval range 48.11 to 62.89) - 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) - 4.3%

Body weight @ 177.6lbs / 80.558kgs

No binge eating
 
Thursday 18 October 2018

Average Weight - 178.3lbs / 80.875kgs - down 0.5lbs / 0.227kgs

Average Weight was calculated over the last 7 days - 176.4 / 175.4 / 176.2 / 178.4 / 182.4 / 181.8 / 177.6 = 178.31

Average daily calorie intake based on last weeks body weight (178.8 lbs)

Not tracked due to 3 days of binge eating!!!

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 8,863 steps over

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

Not tracked due to 3 days of binge eating!!!


Goal for upcoming week - Stop binge eating and lose weight!!!!
 
Thursday 18 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 - 190kgs x 15+3+3+3+3+3

Hack Squat - 75kgs x 15+3+3+3+3+3

Seated Leg Curls - 54.5kgs x 15+3+3+3+3+3

Leg extensions - 68.5kgs x 15+3+3+3+3+3

Prone Leg Curls - 47kgs x 15+3+3+3+2+2

Calf Raise - 120kgs x 15+4+4+4+4+4+4+4+4+4+4

Ab Crunch Machine - 50kgs x 15+15+15+15+15
 
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Friday 19 October 2018

Sleep (Fitbit) - 6:41hrs (in bed from 22:26 to 05:55)
Quality (Sleep Cycle) - 65%

Awake 0:48 (11%)
REM 1:47 (24%)
Light 3:51 (51%)
Deep 1:03 (14%)

Caffeine ~640g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 57, average heart rate was 58.05 (RR Interval range 53.19 to 83.71) - 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) - 4.5%

Body weight @ 176.0lbs / 79.832kgs
 
Friday 19 October 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+3+2

Landmine Row (V handle) - 53.75kgs x 15+3+3+3+3+3

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

Seated Cable Wide Grip Row - 68.5kgs x 15+3+3+3+3+3

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

Wide Grip Lat pulldowns - 71kgs x 15+3+3+3+3+3

Machine Shoulder Press - 34.5kgs x 15+3+3+3+3+2

Cable Face Pulls - 56.5kgs x 15+3+3+3+3+2

Rope Tricep Pushdown - 52.5kgs x 15+3+3+3+3+3

Cable Curls - 42.5kgs x 15+3+3+3+3+3
 
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Friday 19 October 2018

MyFitnessPal - 2,130 kcals

Carbs - 227
Protein - 204
Fat - 44

Fitbit - 11,318 steps
 
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Saturday another write off, consumed about 9-10 pints of cider then managed to much through all the snacks and biscuits, total caloric intake ~8000 kcals!!
 
Monday 22 October 2018

Sleep (Fitbit) - 5:50hrs (in bed from 23:11 to 06:00)
Quality (Sleep Cycle) - 71%

Awake 0:59 (14%)
REM 0.36 (9%)
Light 4:09 (61%)
Deep 1:05 (16%)

Caffeine ~420g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 54, average heart rate was 57.78 (RR Interval range 53.29to 68.57) - 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 @ 178.8lbs / 81.102kgs
 
Monday 22 October 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+3

Landmine Row (V handle) - 55kgs x 15+3+3+3+3+3

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

Seated Cable Wide Grip Row - 71kgs x 15+3+3+3+2+2

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

Wide Grip Lat pulldowns - 73kgs x 15+3+3+3+3+2

Machine Shoulder Press - 34.5kgs x 15+3+3+3+3+3

Cable Face Pulls - 56.5kgs x 15+3+3+3+3+3
 
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Tuesday 23 October 2018

Sleep (Fitbit) - 7:14hrs (in bed from 21:56 to 06:00)
Quality (Sleep Cycle) - 84%

Awake 0:50 (10%)
REM 2:11 (27%)
Light 3:46 (47%)
Deep 1:17 (16%)

Caffeine ~570g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 65, average heart rate was 57.73 (RR Interval range 50.69 to 73.23) - Your Parasympathetic activity is abnormally high. Your body is likely in a deep recovery mode and possibly over training. Good recovery activities include walking and very light exercise

7 day HRV CV (Co-efficient of VariabilIty) - 8.4%

Body weight @ 176.0lbs / 79.832kgs


Pretty poor HRV score today, assume its from yesterdays lack of calories (1,679) and significant step count (25,052), this was deliberate in an attempt to balance out Saturdays drinking and food binge after the night out, food and step count will be similar for both today and tomorrow.

Will still train today regardless of this score as I cannot train tomorrow as having new garage door fitted so not near the gym I normally use.
 
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