mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Thursday 01 November 2018
Sleep (Fitbit) - 7:40hrs (in bed from 21:53 to 06:00)
Quality (Sleep Cycle) - 87%
Awake 0:37 (7%)
REM 2:41 (32%)
Light 3:37 (44%)
Deep 1:22 (17%)
Caffeine ~770g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 56.61 (RR Interval range 49.07 to 70.14) - 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 @ 172.6lbs / 78.290kgs
Sleep (Fitbit) - 7:40hrs (in bed from 21:53 to 06:00)
Quality (Sleep Cycle) - 87%
Awake 0:37 (7%)
REM 2:41 (32%)
Light 3:37 (44%)
Deep 1:22 (17%)
Caffeine ~770g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 56.61 (RR Interval range 49.07 to 70.14) - 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 @ 172.6lbs / 78.290kgs
mickc1965
Well-Known Member
Thursday 01 November 2018
Average Weight - 173.9lbs / 78.880kgs - down 2.2lbs / 0.998kgs
Average Weight was calculated over the last 7 days - 173.6 / 174.6 / 175.4 / 174.2 / 173.6 / 173.0 / 172.6 = 173.86
Average daily calorie intake based on last weeks body weight (176.1 lbs)
Nett (after cardio) 2,106 (x11.96)
Gross (before cardio) 2,693 (x15.29)
Nett target was 2,113 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 117,197 steps over
Average daily macros (c/p/f are from food only)
carbs @ 29.44% (198.16g)
protein @ 31.29% (210.61g)
fats @ 17.74% (53.08g)
alcohol @ 21.54%
Goal for upcoming week - as last week was, to lose weight despite being out on the p1ss on Friday and Saturday night, becoming a habit this
Average Weight - 173.9lbs / 78.880kgs - down 2.2lbs / 0.998kgs
Average Weight was calculated over the last 7 days - 173.6 / 174.6 / 175.4 / 174.2 / 173.6 / 173.0 / 172.6 = 173.86
Average daily calorie intake based on last weeks body weight (176.1 lbs)
Nett (after cardio) 2,106 (x11.96)
Gross (before cardio) 2,693 (x15.29)
Nett target was 2,113 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 117,197 steps over
Average daily macros (c/p/f are from food only)
carbs @ 29.44% (198.16g)
protein @ 31.29% (210.61g)
fats @ 17.74% (53.08g)
alcohol @ 21.54%
Goal for upcoming week - as last week was, to lose weight despite being out on the p1ss on Friday and Saturday night, becoming a habit this
mickc1965
Well-Known Member
Thursday 01 November 2018
12:05pm - Target is 1 x activation set of 8 reps followed by 5 x myo rep sets totalling 8 reps with 5 seconds between sets, once this is achieved will increase weight.
Flat DB Bench Press - 34kgs x 8+2+2+2+1+1
Landmine Row (V handle) - 65kgs x 8+2+2+2+1+1
Seated OH DB Press - 26kgs x 8+2+2+2+1+1
Seated Cable Wide Grip Row - 81.5kgs x 8+2+2+2+1+1
Incline DB Bench Press - 28kgs x 8+2+2+2+1+1
Wide Grip Lat pulldowns - 84kgs x 8+2+2+2+1+1
Machine Shoulder Press - 41kgs x 8+2+2+2+1+1
Cable Face Pulls - 66.5kgs x 8+2+2+2+1+1
Rope Tricep Pushdown - 60.25kgs x 8+2+2+2+1+1
Cable Curls - 54kgs x 8+2+2+2+1+1
12:05pm - Target is 1 x activation set of 8 reps followed by 5 x myo rep sets totalling 8 reps with 5 seconds between sets, once this is achieved will increase weight.
Flat DB Bench Press - 34kgs x 8+2+2+2+1+1
Landmine Row (V handle) - 65kgs x 8+2+2+2+1+1
Seated OH DB Press - 26kgs x 8+2+2+2+1+1
Seated Cable Wide Grip Row - 81.5kgs x 8+2+2+2+1+1
Incline DB Bench Press - 28kgs x 8+2+2+2+1+1
Wide Grip Lat pulldowns - 84kgs x 8+2+2+2+1+1
Machine Shoulder Press - 41kgs x 8+2+2+2+1+1
Cable Face Pulls - 66.5kgs x 8+2+2+2+1+1
Rope Tricep Pushdown - 60.25kgs x 8+2+2+2+1+1
Cable Curls - 54kgs x 8+2+2+2+1+1
Last edited:
mickc1965
Well-Known Member
Friday 02 November 2018
Sleep (Fitbit) - 7:22hrs (in bed from 21:22 to 05:15)
Quality (Sleep Cycle) - 93%
Awake 0:31 (7%)
REM 2:11 (28%)
Light 3:40 (46%)
Deep 1:31 (19.2%)
Caffeine ~570g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 56.48 (RR Interval range 49.47 to 70.38) - 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 @ 172.0lbs / 78.017kgs
Sleep (Fitbit) - 7:22hrs (in bed from 21:22 to 05:15)
Quality (Sleep Cycle) - 93%
Awake 0:31 (7%)
REM 2:11 (28%)
Light 3:40 (46%)
Deep 1:31 (19.2%)
Caffeine ~570g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 56.48 (RR Interval range 49.47 to 70.38) - 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 @ 172.0lbs / 78.017kgs
mickc1965
Well-Known Member
Friday 02 November 2018
12:10pm - Target is 1 x activation set of 8 reps followed by 5 x myo rep sets totalling 8 reps (not calves or abs) with 5 seconds between sets, once this is achieved will increase weight.
Leg Press - 230kgs x 8+2+2+2+1+1
Hack Squat - 145kgs x 8+2+2+2+1+1
GHR - 12kgs x for some reason could not perform one of these, gave up
Leg extensions - 81.5kgs x 8+2+2+2+1+1
Seated Leg Curls - 66kgs x 8+2+2+2+1+1
Calf Raise - 120kgs x 25+6+6+6+6+6+6+6+6+6+6
Ab Crunch Machine - 50kgs x 30+25+25+25+25
12:10pm - Target is 1 x activation set of 8 reps followed by 5 x myo rep sets totalling 8 reps (not calves or abs) with 5 seconds between sets, once this is achieved will increase weight.
Leg Press - 230kgs x 8+2+2+2+1+1
Hack Squat - 145kgs x 8+2+2+2+1+1
GHR - 12kgs x for some reason could not perform one of these, gave up
Leg extensions - 81.5kgs x 8+2+2+2+1+1
Seated Leg Curls - 66kgs x 8+2+2+2+1+1
Calf Raise - 120kgs x 25+6+6+6+6+6+6+6+6+6+6
Ab Crunch Machine - 50kgs x 30+25+25+25+25
Last edited:
mickc1965
Well-Known Member
Saturday 03 November 2018
Sleep (Fitbit) - 6:43hrs (in bed from 01:21 to 0910)
Quality (Sleep Cycle) - 80%
Awake 1:06 (14%)
REM 1:54 (24%)
Light 3:42 (48%)
Deep 1:07 (14%)
Caffeine ~470g
HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night
Body weight @ 172.0lbs / 78.017kgs
Training
Rest Day
Calories, macros and activity
MyFitnessPal - 5,001 kcals (3,098 kcals from alcohol, macros below from food only)
Carbs - 132
Protein - 194
Fat - 68
Fitbit - 29,733 steps
Sleep (Fitbit) - 6:43hrs (in bed from 01:21 to 0910)
Quality (Sleep Cycle) - 80%
Awake 1:06 (14%)
REM 1:54 (24%)
Light 3:42 (48%)
Deep 1:07 (14%)
Caffeine ~470g
HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night
Body weight @ 172.0lbs / 78.017kgs
Training
Rest Day
Calories, macros and activity
MyFitnessPal - 5,001 kcals (3,098 kcals from alcohol, macros below from food only)
Carbs - 132
Protein - 194
Fat - 68
Fitbit - 29,733 steps
mickc1965
Well-Known Member
Sunday 04 November 2018
Sleep (Fitbit) - 2:42hrs (in bed from 04:56 to 07:57)
Quality (Sleep Cycle) - didn't turn app on
Awake 0:19 (11%)
REM 0:37 (24%)
Light 1:29 (50%)
Deep 0:58 (12%)
Caffeine ~360g
HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night
Body weight @ 174.0lbs / 78.925kgs
Training
Rest Day
Calories, macros and activity
MyFitnessPal - 1,962 kcals
Carbs - 153
Protein - 191
Fat - 61
Fitbit - 13,472 steps
Sleep (Fitbit) - 2:42hrs (in bed from 04:56 to 07:57)
Quality (Sleep Cycle) - didn't turn app on
Awake 0:19 (11%)
REM 0:37 (24%)
Light 1:29 (50%)
Deep 0:58 (12%)
Caffeine ~360g
HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night
Body weight @ 174.0lbs / 78.925kgs
Training
Rest Day
Calories, macros and activity
MyFitnessPal - 1,962 kcals
Carbs - 153
Protein - 191
Fat - 61
Fitbit - 13,472 steps
mickc1965
Well-Known Member
Monday 05 November 2018
Sleep (Fitbit) - 6:50hrs (in bed from 22:13 to 06:00)
Quality (Sleep Cycle) - 77%
Awake 0:57 (12%)
REM 1:59 (26%)
Light 3:53 (50%)
Deep 0:58 (12%)
Caffeine ~700g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 56.70 (RR Interval range 50.95 to 70.70) - 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) - 3.6%
Body weight @ 173.0lbs / 78.471kgs
Sleep (Fitbit) - 6:50hrs (in bed from 22:13 to 06:00)
Quality (Sleep Cycle) - 77%
Awake 0:57 (12%)
REM 1:59 (26%)
Light 3:53 (50%)
Deep 0:58 (12%)
Caffeine ~700g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 56.70 (RR Interval range 50.95 to 70.70) - 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) - 3.6%
Body weight @ 173.0lbs / 78.471kgs
Last edited:
mickc1965
Well-Known Member
Monday 05 November 2018
12:10pm - Target is 1 x activation set of 5 reps followed by 5 x myo rep sets totalling 5 reps with 5 seconds between sets, once this is achieved will increase weight.
Flat DB Bench Press - 36kgs x 5+1+1+1+1+1
Landmine Row (V handle) - 70kgs x 5+1+1+1+1+1
Seated OH DB Press - 26kgs x 5+1+1+1+1+1
Seated Cable Wide Grip Row - 88.5kgs x 5+1+1+1+1+1
Incline DB Bench Press - 28kgs x 5+1+1+1+1+1
Wide Grip Lat pulldowns - 88.5kgs x 5+1+1+1+1+1
Machine Shoulder Press - 45kgs x 5+1+1+1+1+1
Cable Face Pulls - 73kgs x 5+1+1+1+1+1
Rope Tricep Pushdown - 68kgs x 5+1+1+1+1+1
Cable Curls - 59kgs x 5+1+1+1+1+1
12:10pm - Target is 1 x activation set of 5 reps followed by 5 x myo rep sets totalling 5 reps with 5 seconds between sets, once this is achieved will increase weight.
Flat DB Bench Press - 36kgs x 5+1+1+1+1+1
Landmine Row (V handle) - 70kgs x 5+1+1+1+1+1
Seated OH DB Press - 26kgs x 5+1+1+1+1+1
Seated Cable Wide Grip Row - 88.5kgs x 5+1+1+1+1+1
Incline DB Bench Press - 28kgs x 5+1+1+1+1+1
Wide Grip Lat pulldowns - 88.5kgs x 5+1+1+1+1+1
Machine Shoulder Press - 45kgs x 5+1+1+1+1+1
Cable Face Pulls - 73kgs x 5+1+1+1+1+1
Rope Tricep Pushdown - 68kgs x 5+1+1+1+1+1
Cable Curls - 59kgs x 5+1+1+1+1+1
Last edited:
mickc1965
Well-Known Member
Tuesday 06 November 2018
Sleep (Fitbit) - 6:50hrs (in bed from 22:10 to 05:46)
Quality (Sleep Cycle) - 80%
Awake 0:46 (10%)
REM 2:03 (27%)
Light 3:19 (44%)
Deep 1:28 (19%)
Caffeine ~400g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 57, average heart rate was 56.61 (RR Interval range 50.57 to 68.49) - 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) - 4.5%
Body weight @ 172.8lbs / 78.381kgs
No training due to sore left hamstring from last weeks abortive attempts at Glute Ham Raise
Sleep (Fitbit) - 6:50hrs (in bed from 22:10 to 05:46)
Quality (Sleep Cycle) - 80%
Awake 0:46 (10%)
REM 2:03 (27%)
Light 3:19 (44%)
Deep 1:28 (19%)
Caffeine ~400g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 57, average heart rate was 56.61 (RR Interval range 50.57 to 68.49) - 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) - 4.5%
Body weight @ 172.8lbs / 78.381kgs
No training due to sore left hamstring from last weeks abortive attempts at Glute Ham Raise
mickc1965
Well-Known Member
Wednesday 07 November 2018
Sleep (Fitbit) - 3:51hrs (in bed from 21:53 to 02:43, woke up at 00:50 then drifted in and out of sleep and gave up trying at 02:43hrs)
Quality (Sleep Cycle) - 38%
Awake 0:59 (20%)
REM 0:42 (15%)
Light 3:02 (63%)
Deep 0:07 (2%)
Caffeine ~580g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 49.86 (RR Interval range 44.46 to 57.58) - 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) - 2.6%
Body weight @ 172.6lbs / 78.290kgs
Training
Rest Day
Sleep (Fitbit) - 3:51hrs (in bed from 21:53 to 02:43, woke up at 00:50 then drifted in and out of sleep and gave up trying at 02:43hrs)
Quality (Sleep Cycle) - 38%
Awake 0:59 (20%)
REM 0:42 (15%)
Light 3:02 (63%)
Deep 0:07 (2%)
Caffeine ~580g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 49.86 (RR Interval range 44.46 to 57.58) - 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) - 2.6%
Body weight @ 172.6lbs / 78.290kgs
Training
Rest Day
Last edited:
mickc1965
Well-Known Member
Thursday 08 November 2018
Sleep (Fitbit) - 7:37hrs (in bed from 21:39 to 06:00)
Quality (Sleep Cycle) - 100%
Awake 0:44 (9%)
REM 2:02 (24%)
Light 3:56 (47%)
Deep 1:39 (20%)
Caffeine ~760g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 51.61 (RR Interval range 45.71 to 66.42 - 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) - 3.3%
Body weight @ 171.2lbs / 77.655kgs
Sleep (Fitbit) - 7:37hrs (in bed from 21:39 to 06:00)
Quality (Sleep Cycle) - 100%
Awake 0:44 (9%)
REM 2:02 (24%)
Light 3:56 (47%)
Deep 1:39 (20%)
Caffeine ~760g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 51.61 (RR Interval range 45.71 to 66.42 - 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) - 3.3%
Body weight @ 171.2lbs / 77.655kgs