mickc1965 training log

Tuesday 23 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 - 195kgs x 15+3+3+3+3+3

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

GHR - BW x 15+3+3+3+3+3

Leg extensions - 70.5kgs x 15+3+3+3+3+3

Seated Leg Curls - 56.5kgs x 15+3+3+3+3+3

Calf Raise - 120kgs x 15+5+5+5+5+5+5+5+5+5+5

Ab Crunch Machine - 50kgs x 20+20+20+20+20

Rope Tricep Pushdown - 54kgs x 15+3+3+3+3+3

Cable Curls - 45kgs x 15+3+3+3+3+3

* Have not been adding the resistance weight (+47.5kgs) of the platform so this will be corrected from now on
 
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Tuesday 23 October 2018

MyFitnessPal - 1,696 kcals

Carbs - 121
Protein - 202
Fat - 44

Fitbit - 26,211 steps
 
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Wednesday 24 October 2018

Sleep (Fitbit) - 5:59hrs (in bed from 22:22 to 05:00)
Quality (Sleep Cycle) - 73%

Awake 0:39 (10%)
REM 1:21 (20%)
Light 3:48 (57%)
Deep 0:50 (13%)

Caffeine ~750g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 54.41 (RR Interval range 48.65 to 63.41) - 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) - 6.4%

Body weight @ 174.4lbs / 79.106kgs

Training

Rest Day
 
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Wednesday 24 October 2018

MyFitnessPal - 1,846 kcals

Carbs - 168
Protein - 200
Fat - 41

Fitbit - 24,112 steps
 
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Thursday 25 October 2018

Sleep (Fitbit) - 7:18hrs (in bed from 21:56 to 06:00)
Quality (Sleep Cycle) - 83%

Awake 0:46 (9.5%)
REM 1:52 (23%)
Light 4:24 (54.5%)
Deep 1:02 (13%)

Caffeine ~880g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 55.79 (RR Interval range 49.83 to 70.62) - 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) - 6.2%

Body weight @ 174.0lbs / 78.925kgs
 
Thursday 25 October 2018

Average Weight - 176.1lbs / 79.878kgs - down 2.2lbs / 0.998kgs

Average Weight was calculated over the last 7 days - 176.0 / 174.8 / 178.6 / 178.8 / 176.0 / 174.4 / 174.0 = 176.09

Average daily calorie intake based on last weeks body weight (178.3 lbs)

Nett (after cardio) 2,132 (x11.96)
Gross (before cardio) 2,741 (x15.37)

Nett target was 2,140 kcals (body weight x12)

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 120,190 steps over

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

carbs @ 33.65% (230.51g)
protein @ 29.40% (201.39g)
fats @ 25.30% (77.03g)
alcohol @ 11.65%

Goal for upcoming week - to lose weight despite being out on the p1ss on Friday and Saturday night
 
Thursday 25 October 2018

12:10pm - Target is 1 x activation set of 12 reps followed by 5 x myo rep sets totalling 12 reps with 5 seconds between sets, once this is achieved will increase weight.

Flat DB Bench Press - 30kgs x 12+3+3+2+2+2

Landmine Row (V handle) - 60kgs x 12+3+3+2+2+2

Seated OH Dumbell Press - 22kgs x 12+3+3+2+2+2

Seated Cable Wide Grip Row - 74.25kgs x 12+3+3+2+2+2

Incline DB Bench Press - 24kgs x 12+3+3+2+2+2

Wide Grip Lat pulldowns - 75.5kgs x 12+3+3+2+2+2

Machine Shoulder Press - 36kgs x 12+3+3+2+2+2

Cable Face Pulls - 59kgs x 12+3+3+2+2+2
 
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Friday 26 October 2018

Sleep (Fitbit) - 7:06hrs (in bed from 22:00 to 06:00)
Quality (Sleep Cycle) - 77%

Awake 0:54 (11%)
REM 2:18 (29%)
Light 3:40 (46%)
Deep 1:08 (14%)

Caffeine ~880g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 54.66 (RR Interval range 49.31 to 66.21) - 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) - 6%

Body weight @ 173.6lbs / 78.744kgs
 
Friday 26 October 2018

12:10pm - Target is 1 x activation set of 12 reps followed by 5 x myo rep sets totalling 12 reps (not calves or abs) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 210kgs x 12+3+3+2+2+2

Hack Squat - 130kgs x 12+3+3+2+2+2

GHR - 5kgs x 12+3+3+2+2+2

Leg extensions - 75kgs x 12+3+3+2+2+2

Seated Leg Curls - 59kgs x 12+3+3+2+2+2

Calf Raise - 120kgs x 15+5+5+5+5+5+5+5+5+5+5

Ab Crunch Machine - 50kgs x 25+25+20+20+20

Rope Tricep Pushdown - 59kgs x 12+3+3+2+2+2

Cable Curls - 47.5kgs x 12+3+3+2+2+2
 
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Friday 26 October 2018

MyFitnessPal - 4,366 kcals (2,283 kcals from alcohol, macros below from food only)

Carbs - 220
Protein - 202
Fat - 43

Fitbit - 19,204 steps
 
Saturday 27 October 2018

Sleep (Fitbit) - 4:26hrs (in bed from 04:10 to 09:11)
Quality (Sleep Cycle) - Didn't set app up

Awake 0:35 (11%)
REM 1:03 (21%)
Light 2:29 (50%)
Deep 0:54 (18%)

Caffeine ~760g

HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night

Body weight @ 174.6lbs / 79.197kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 3,982 kcals (1,770 kcals from alcohol, macros below from food only)

Carbs - 91
Protein - 252
Fat - 96

Fitbit - 10,448 steps
 
Sunday 28 October 2018

Sleep (Fitbit) - 6:02hrs (in bed from 00:53 to 08:28)
Quality (Sleep Cycle) - 93%

Awake 1:33 (21%)
REM 2:01 (27%)
Light 2:58 (39%)
Deep 0:59 (13%)

With the clocks going back in the UK the fitbit seemed to have me awake until after 2am which is when the clocks went back so not sure info is correct

Caffeine ~420g

HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night

Body weight @ 175.4lbs / 79.560kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 2,022 kcals

Carbs - 207
Protein - 199
Fat - 43

Fitbit - 17,614 steps
 
Monday 29 October 2018

Sleep (Fitbit) - 6:53hrs (in bed from 22:00 to 05:58)
Quality (Sleep Cycle) - 86%

Awake 1:05 (14%)
REM 1:54 (24%)
Light 3:55 (49%)
Deep 1:04 (13%)

Caffeine ~830g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 53.90 (RR Interval range 48.53 to 68.88) - 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) - 5%

Body weight @ 174.2lbs / 79.016kgs
 
Monday 29 October 2018

12:05pm - Target is 1 x activation set of 10 reps followed by 5 x myo rep sets totalling 10 reps with 5 seconds between sets, once this is achieved will increase weight.

Flat DB Bench Press - 32kgs x 10+2+2+2+2+2

Landmine Row (V handle) - 62.5kgs x 10+2+2+2+2+2

Seated OH DB Press - 24kgs x 10+2+2+2+2+2

Seated Cable Wide Grip Row - 78kgs x 10+2+2+2+2+2

Incline DB Bench Press - 26kgs x 10+2+2+2+2+2

Wide Grip Lat pulldowns - 79kgs x 10+2+2+2+2+2

Machine Shoulder Press - 38.5kgs x 10+2+2+2+2+2

Cable Face Pulls - 61.5kgs x 10+2+2+2+2+2
 
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Tuesday 30 October 2018

Sleep (Fitbit) - 3:36hrs (in bed from 21:58 to 02:00)
Quality (Sleep Cycle) - 61%

Awake 0:26 (11%)
REM 0:51 (21%)
Light 1:39 (41%)
Deep 1:06 (27%)

Caffeine ~810g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 53.91 (RR Interval range 48.19 to 64.88) - 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 @ 173.6lbs / 78.744kgs
 
Tuesday 30 October 2018

12:05pm - Target is 1 x activation set of 10 reps followed by 5 x myo rep sets totalling 10 reps (not calves or abs) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 220kgs x 10+2+2+2+2+2

Hack Squat - 137.5kgs x 10+2+2+2+2+2

GHR - 10kgs x 10+2+2+2+2+2

Leg extensions - 79kgs x 10+2+2+2+2+2

Seated Leg Curls - 61.5kgs x 10+2+2+2+2+2

Calf Raise - 120kgs x 20+5+5+5+5+5+5+5+5+5+5

Ab Crunch Machine - 50kgs x 25+25+25+25+25

Rope Tricep Pushdown - 61.5kgs x 10+2+2+2+2+2

Cable Curls - 50kgs x 10+2+2+2+2+2
 
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Wednesday 31 October 2018

Sleep (Fitbit) - 7:24hrs (in bed from 21:50 to 06:00)
Quality (Sleep Cycle) - 86%

Awake 0:46 (9%)
REM 1:41 (21%)
Light 4:0 (49%)
Deep 1:42 (21%)

Caffeine ~970g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 64, average heart rate was 55.19 (RR Interval range 47.89 to 72.88) - 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) - 4.2%

Body weight @ 173.0lbs / 78.471kgs

Training

Rest Day
 
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