mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
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
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
mickc1965
Well-Known Member
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
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
Last edited:
mickc1965
Well-Known Member
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
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
Last edited:
mickc1965
Well-Known Member
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
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
Last edited:
mickc1965
Well-Known Member
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
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
mickc1965
Well-Known Member
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
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
mickc1965
Well-Known Member
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!!!!
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!!!!
mickc1965
Well-Known Member
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
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
Last edited:
mickc1965
Well-Known Member
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
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
mickc1965
Well-Known Member
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
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
Last edited:
mickc1965
Well-Known Member
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
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
mickc1965
Well-Known Member
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
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
Last edited:
mickc1965
Well-Known Member
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.
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.