mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Friday 16 November 2018
Sleep (Fitbit) - 6:46hrs (in bed from 221:43 - 05:44)
Quality (Sleep Cycle) - 93%
Awake 1:15 (16%)
REM 1:03 (13%)
Light 4:19 (54%)
Deep 1:24 (17%)
Caffeine ~760g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 55, average heart rate was 58.34 (RR Interval range 52.83 - 66.28) - 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) - 5.5%
Body weight @ 171.2lbs / 77.655kgs
Sleep (Fitbit) - 6:46hrs (in bed from 221:43 - 05:44)
Quality (Sleep Cycle) - 93%
Awake 1:15 (16%)
REM 1:03 (13%)
Light 4:19 (54%)
Deep 1:24 (17%)
Caffeine ~760g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 55, average heart rate was 58.34 (RR Interval range 52.83 - 66.28) - 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) - 5.5%
Body weight @ 171.2lbs / 77.655kgs
mickc1965
Well-Known Member
Friday 16 November 2018
Midday - Target is 1 x activation set of 15 reps followed by 5 x myo rep sets totalling 15 reps (not calves or abs) with 5 seconds between sets, once this is achieved will increase weight.
Leg Press - 205kgs x 15+3+3+3+3+3
Hack Squat - 132.5kgs x 15+3+3+3+3+3
Seated Leg Curls - 60kgs x 15+3+3+3+3+3
Leg extensions - 74kgs x 15+3+3+3+3+3
Prone Leg Curls - 48kgs x 15+3+3+3+3+2
Calf Raise - 120kgs x 25+20+20+20+20
Ab Crunch Machine - 50kgs x 30+30+30+30+25
Midday - Target is 1 x activation set of 15 reps followed by 5 x myo rep sets totalling 15 reps (not calves or abs) with 5 seconds between sets, once this is achieved will increase weight.
Leg Press - 205kgs x 15+3+3+3+3+3
Hack Squat - 132.5kgs x 15+3+3+3+3+3
Seated Leg Curls - 60kgs x 15+3+3+3+3+3
Leg extensions - 74kgs x 15+3+3+3+3+3
Prone Leg Curls - 48kgs x 15+3+3+3+3+2
Calf Raise - 120kgs x 25+20+20+20+20
Ab Crunch Machine - 50kgs x 30+30+30+30+25
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mickc1965
Well-Known Member
Saturday 17 November 2018
Sleep (Fitbit) - 6:25hrs (in bed from 23:53 to 07:22)
Quality (Sleep Cycle) - 73%
Awake 1:05 (14%)
REM 1:24 (19%)
Light 3:49 (51%)
Deep 1:12 (16%)
Caffeine ~950g
HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night
Body weight @ 172.2lbs / 78.108kgs
Training
Rest Day
Calories, macros and activity
MyFitnessPal - 4,202 kcals (1,700 kcals from alcohol, macros below from food only)
Carbs - 175
Protein - 261
Fat - 74
Fitbit - 15,864 steps
Sleep (Fitbit) - 6:25hrs (in bed from 23:53 to 07:22)
Quality (Sleep Cycle) - 73%
Awake 1:05 (14%)
REM 1:24 (19%)
Light 3:49 (51%)
Deep 1:12 (16%)
Caffeine ~950g
HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night
Body weight @ 172.2lbs / 78.108kgs
Training
Rest Day
Calories, macros and activity
MyFitnessPal - 4,202 kcals (1,700 kcals from alcohol, macros below from food only)
Carbs - 175
Protein - 261
Fat - 74
Fitbit - 15,864 steps
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mickc1965
Well-Known Member
Sunday 18 November 2018
Sleep (Fitbit) - 5:10hrs (in bed from 02:39 to 08:07)
Quality (Sleep Cycle) - ?%
Awake 0:18 (5%)
REM 0:48 (15%)
Light 3:21 (61%)
Deep 1:01 (19%)
Caffeine ~500g
HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night
Body weight @ 171.4lbs / 77.746kgs
Training
Rest Day
Calories, macros and activity
MyFitnessPal - 2,025 kcals
Carbs - 165
Protein - 215
Fat - 56
Fitbit - 17,273 steps
Sleep (Fitbit) - 5:10hrs (in bed from 02:39 to 08:07)
Quality (Sleep Cycle) - ?%
Awake 0:18 (5%)
REM 0:48 (15%)
Light 3:21 (61%)
Deep 1:01 (19%)
Caffeine ~500g
HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night
Body weight @ 171.4lbs / 77.746kgs
Training
Rest Day
Calories, macros and activity
MyFitnessPal - 2,025 kcals
Carbs - 165
Protein - 215
Fat - 56
Fitbit - 17,273 steps
mickc1965
Well-Known Member
Monday 19 November 2018
Sleep (Fitbit) - 6:25hrs (in bed from 21:54 to 05:00)
Quality (Sleep Cycle) - 78%
Awake 0:41 (9%)
REM 1:45 (25%)
Light 3:28 (49%)
Deep 1:12 (17%)
Caffeine ~900g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 54.86 (RR Interval range 48.53 - 63.67) - 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) - 4.4%
Sleep (Fitbit) - 6:25hrs (in bed from 21:54 to 05:00)
Quality (Sleep Cycle) - 78%
Awake 0:41 (9%)
REM 1:45 (25%)
Light 3:28 (49%)
Deep 1:12 (17%)
Caffeine ~900g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 54.86 (RR Interval range 48.53 - 63.67) - 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) - 4.4%
mickc1965
Well-Known Member
Monday 19 November 2018
Midday - 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 - 32kgs x 12+3+3+2+2+1
Landmine Row (V handle) - 62.5kgs x 12+3+3+2+2+2
Seated OH DB Press - 24kgs x 12+3+3+2+1+1
Seated Cable Wide Grip Row - 75.5kgs x 12+3+3+2+2+2
Incline DB Bench Press - 26kgs x 12+3+3+2+1+1
Wide Grip Lat pulldowns - 79kgs x 12+3+3+2+2+2
Machine Shoulder Press - 37 36kgs x 12+3+3+2+2+2
Cable Face Pulls - 60.25kgs x 12+3+3+2+2+2
Rope Tricep Pushdown - 60.25kgs x 12+3+3+2+2+2
Cable Rope Curls - 41kgs x 12+3+3+2+2+2
Tricep Pushdown - 41kgs x 12+3+3+2+2+2
Cable Curls - 50kgs x 12+3+3+2+2+2
Midday - 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 - 32kgs x 12+3+3+2+2+1
Landmine Row (V handle) - 62.5kgs x 12+3+3+2+2+2
Seated OH DB Press - 24kgs x 12+3+3+2+1+1
Seated Cable Wide Grip Row - 75.5kgs x 12+3+3+2+2+2
Incline DB Bench Press - 26kgs x 12+3+3+2+1+1
Wide Grip Lat pulldowns - 79kgs x 12+3+3+2+2+2
Machine Shoulder Press - 37 36kgs x 12+3+3+2+2+2
Cable Face Pulls - 60.25kgs x 12+3+3+2+2+2
Rope Tricep Pushdown - 60.25kgs x 12+3+3+2+2+2
Cable Rope Curls - 41kgs x 12+3+3+2+2+2
Tricep Pushdown - 41kgs x 12+3+3+2+2+2
Cable Curls - 50kgs x 12+3+3+2+2+2
mickc1965
Well-Known Member
Tuesday 20 November 2018
Sleep (Fitbit) - 6:57hrs (in bed from 22:04 to 05:54)
Quality (Sleep Cycle) - 83%
Awake 0:53 (11%)
REM 2:31 (32%)
Light 3:24 (44%)
Deep 1:02 (13%)
Caffeine ~1010g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 54.48 (RR Interval range 49.63 - 66.49) - 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) - 3.1%
Body weight @ 169.4lbs / 76.838kgs
Sleep (Fitbit) - 6:57hrs (in bed from 22:04 to 05:54)
Quality (Sleep Cycle) - 83%
Awake 0:53 (11%)
REM 2:31 (32%)
Light 3:24 (44%)
Deep 1:02 (13%)
Caffeine ~1010g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 54.48 (RR Interval range 49.63 - 66.49) - 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) - 3.1%
Body weight @ 169.4lbs / 76.838kgs
mickc1965
Well-Known Member
Tuesday 20 November 2018
Midday - 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 - 212.5kgs x 12+3+3+2+2+2
Hack Squat - 132.5kgs x 12+3+3+2+2+2
Seated Leg Curls - 60.25kgs x 12+3+3+2+2+2
Leg extensions - 77.5kgs x 12+3+3+2+2+2
Prone Leg Curls - 50kgs x 12+3+3+2+2+2
Calf Raise - 120kgs x 25+25+20+20+20
Ab Crunch Machine - 50kgs x 30+30+30+30+30
Midday - 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 - 212.5kgs x 12+3+3+2+2+2
Hack Squat - 132.5kgs x 12+3+3+2+2+2
Seated Leg Curls - 60.25kgs x 12+3+3+2+2+2
Leg extensions - 77.5kgs x 12+3+3+2+2+2
Prone Leg Curls - 50kgs x 12+3+3+2+2+2
Calf Raise - 120kgs x 25+25+20+20+20
Ab Crunch Machine - 50kgs x 30+30+30+30+30
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mickc1965
Well-Known Member
Wednesday 21 November 2018
Sleep (Fitbit) - 4:02hrs (in bed from 21:38 to 02:25)
Quality (Sleep Cycle) - 62%
Awake 0:45 (16%)
REM 0:44 (15%)
Light 2:19 (48%)
Deep 0:59 (21%)
Caffeine ~1,110g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 60, average heart rate was 52.92 (RR Interval range 47.19 -63.47) - 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 @ 169.4lbs / 76.838kgs
Training
Rest Day
Sleep (Fitbit) - 4:02hrs (in bed from 21:38 to 02:25)
Quality (Sleep Cycle) - 62%
Awake 0:45 (16%)
REM 0:44 (15%)
Light 2:19 (48%)
Deep 0:59 (21%)
Caffeine ~1,110g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 60, average heart rate was 52.92 (RR Interval range 47.19 -63.47) - 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 @ 169.4lbs / 76.838kgs
Training
Rest Day
Last edited:
mickc1965
Well-Known Member
Thursday 22 November 2018
Sleep (Fitbit) - 6:48hrs (in bed from 21:58 to 05:27)
Quality (Sleep Cycle) - 85%
Awake 0:41 (9%)
REM 1:34 (21%)
Light 4:14 (57%)
Deep 1:00 (13%)
Caffeine ~990g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 52.32 (RR Interval range 47.33 - 61.07) - 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) - 3.5%
Body weight @ 168.2lbs / 76.294kgs
Sleep (Fitbit) - 6:48hrs (in bed from 21:58 to 05:27)
Quality (Sleep Cycle) - 85%
Awake 0:41 (9%)
REM 1:34 (21%)
Light 4:14 (57%)
Deep 1:00 (13%)
Caffeine ~990g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 52.32 (RR Interval range 47.33 - 61.07) - 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) - 3.5%
Body weight @ 168.2lbs / 76.294kgs
mickc1965
Well-Known Member
Thursday 22 November 2018
Average Weight - 170.4lbs / 77.292kgs - down 1.5lbs / 0.680kgs
Average Weight was calculated over the last 7 days - 171.2 / 172.2 / 171.4 / 170.6 / 169.4 / 169.4 / 168.2 = 170.34
Average daily calorie intake based on last weeks body weight (171.9lbs)
Nett (after cardio) 2,058 (x11.97)
Gross (before cardio) 2,607 (x15.17)
Nett target was 2,063 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 111,857 steps over
Average daily macros (c/p/f are from food only)
carbs @ 26.69% (173.91g)
protein @ 34.47% (224.58g)
fats @ 21.18% (61.33g)
alcohol @ 17.67%
Goal for upcoming week - I will be gradually ramping up calories every day to be eating an overall weekly average body weight of x14, following week up to x15 the following week and then I will be starting a lean bulk.
Average Weight - 170.4lbs / 77.292kgs - down 1.5lbs / 0.680kgs
Average Weight was calculated over the last 7 days - 171.2 / 172.2 / 171.4 / 170.6 / 169.4 / 169.4 / 168.2 = 170.34
Average daily calorie intake based on last weeks body weight (171.9lbs)
Nett (after cardio) 2,058 (x11.97)
Gross (before cardio) 2,607 (x15.17)
Nett target was 2,063 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 111,857 steps over
Average daily macros (c/p/f are from food only)
carbs @ 26.69% (173.91g)
protein @ 34.47% (224.58g)
fats @ 21.18% (61.33g)
alcohol @ 17.67%
Goal for upcoming week - I will be gradually ramping up calories every day to be eating an overall weekly average body weight of x14, following week up to x15 the following week and then I will be starting a lean bulk.
mickc1965
Well-Known Member
Thursday 22 November 2018
Midday- 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 - 32kgs x 12+3+3+2+2+1
Landmine Row (V handle) - 63.75kgs x 12+3+3+2+2+2
Seated OH DB Press - 24kgs x 12+3+3+2+2+1
Seated Cable Wide Grip Row - 79kgs x 12+3+3+2+2+2
Incline DB Bench Press - 26kgs x 12+3+3+2+1+0
Wide Grip Lat pulldowns - 80.25kgs x 12+3+3+2+2+2
Machine Shoulder Press - 38.3kgs x 12+3+3+2+1+1
Cable Face Pulls - 61.5kgs x 12+3+3+2+2+2
Rope Tricep Pushdown - 61.25kgs x 12+3+3+2+2+2
Cable Rope Curls - 43.5kgs x 12+3+3+2+2+2
Tricep Pushdown - 43.5kgs x 12+3+3+2+2+2
Cable Curls - 51.25kgs x 12+3+3+2+2+2
Midday- 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 - 32kgs x 12+3+3+2+2+1
Landmine Row (V handle) - 63.75kgs x 12+3+3+2+2+2
Seated OH DB Press - 24kgs x 12+3+3+2+2+1
Seated Cable Wide Grip Row - 79kgs x 12+3+3+2+2+2
Incline DB Bench Press - 26kgs x 12+3+3+2+1+0
Wide Grip Lat pulldowns - 80.25kgs x 12+3+3+2+2+2
Machine Shoulder Press - 38.3kgs x 12+3+3+2+1+1
Cable Face Pulls - 61.5kgs x 12+3+3+2+2+2
Rope Tricep Pushdown - 61.25kgs x 12+3+3+2+2+2
Cable Rope Curls - 43.5kgs x 12+3+3+2+2+2
Tricep Pushdown - 43.5kgs x 12+3+3+2+2+2
Cable Curls - 51.25kgs x 12+3+3+2+2+2
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mickc1965
Well-Known Member
Friday 23 November 2018
Sleep (Fitbit) - 7:05hrs (in bed from 21:37 to 05:20)
Quality (Sleep Cycle) - 85%
Awake 0:38 (8%)
REM 2:24 (31%)
Light 3:24 (44%)
Deep 1:17 (17%)
Caffeine ~990g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 54.90 (RR Interval range 49.59 - 64.81) - 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) - 2.2%
Body weight @ 168.2lbs / 76.294kgs
Training
No training today as waiting for a delivery of dining room furniture this morning and the wrong one turned up, appears the shop ordered the wrong one so had to go into the shop and sort it out!! Not a happy bunny.
Sleep (Fitbit) - 7:05hrs (in bed from 21:37 to 05:20)
Quality (Sleep Cycle) - 85%
Awake 0:38 (8%)
REM 2:24 (31%)
Light 3:24 (44%)
Deep 1:17 (17%)
Caffeine ~990g
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 54.90 (RR Interval range 49.59 - 64.81) - 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) - 2.2%
Body weight @ 168.2lbs / 76.294kgs
Training
No training today as waiting for a delivery of dining room furniture this morning and the wrong one turned up, appears the shop ordered the wrong one so had to go into the shop and sort it out!! Not a happy bunny.
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