mickc1965 training log

Discussion in 'Training Logs' started by mickc1965, Mar 26, 2014.

  1. mickc1965

    mickc1965 Well-Known Member

    Wednesday 05 December 2018

    OMG have 21 year old twins, how old does that make me feel !!

    Sleep (Fitbit) - 6:16hrs (in bed from 21:59 - 05:46)
    Quality (Sleep Cycle) - 62%

    Awake 1:31 (20%)
    REM 0:53 (11.3%)
    Light 4:48 (62%)
    Deep 0:35 (7%)

    Caffeine ~760g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59 average heart rate was 50.23 (RR Interval range 45.85 - 63.93) - 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) - 8.1%

    Body weight @ 168.8lbs / 76.566kgs


    Training

    No training due to knee injury

    Calories, macros and activity

    MyFitnessPal - 1,697 kcals

    Carbs - 87
    Protein - 207
    Fat - 57

    Fitbit - 5,123 steps
     
    Last edited: Dec 6, 2018
  2. mickc1965

    mickc1965 Well-Known Member

    Thursday 06 December 2018

    Average Weight - 169.7lbs / 76.975kgs - down 0.4lbs / 0.181kgs

    Average Weight was calculated over the last 7 days - 170.4 / 171.2 / 170.2 / 171.6 / 169.8 / 168.8 / 166.0 = 169.71

    Average daily calorie intake based on last weeks body weight (170.1 lbs)

    Nett (after cardio) 2,552 (x15.00)
    Gross (before cardio) 2,557 (x15.03)

    Nett target was 2,552 kcals (body weight x15.00)


    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 760 steps over

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

    carbs @ 23.93% (153.00g)
    protein @ 33.48% (213.99g)
    fats @ 25.97% (73.77g)
    alcohol @ 16.62%


    Goal for upcoming week - maintain weight as unlikely any training due to knee injury, may start some upper body work with machines only so don't have to lift dumbells or plates from the floor etc
     
    Last edited: Dec 7, 2018
  3. _tim

    _tim Active Member

    Hey, Mick - Have you gotten any PT for your injury? How are you feeling today?
     
  4. mickc1965

    mickc1965 Well-Known Member

    Not yet waiting for referral on NHS to get a MRI but will sort physio myself once swelling has reduced, knee swelling has reduced somewhat but lower leg and foot is still about double the other leg.

    Had knee heavily strapped today and it has sort of buckled twice but strapping seemed to have stopped it twisting so that’s been good I suppose, however cannot leave it strapped all the time. Bedtime seems to be worse as I get a couple of hours sleep then it wakes me up and then it’s broken sleep for rest of night
     
  5. mickc1965

    mickc1965 Well-Known Member

    Thursday 06 December 2018

    Sleep (Fitbit) - 6:56hrs (in bed from 21:56 - 06:39)
    Quality (Sleep Cycle) - 80%

    Awake 1:47 (20%)
    REM 1:43 (20%)
    Light 4:17 (49%)
    Deep 0:56 (11%)

    Caffeine ~680g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 69, average heart rate was 57.89 (RR Interval range 44.2 - 86.29) - 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) - 10.8%

    Body weight @ 166.0lbs / 75.296kgs


    Training

    No training due to knee injury - knee collapsed again last night walking up the stairs only just managed to hold onto one of the spindles as hand slipped of the banister

    Calories, macros and activity

    MyFitnessPal - 2,49- kcals

    Carbs - 231
    Protein - 227
    Fat - 72

    Fitbit - 6,109 steps
     
  6. _tim

    _tim Active Member

    Geez, Mick. I hope you can get some rest this weekend!
     
  7. mickc1965

    mickc1965 Well-Known Member

    Will be hobbling round North London as its the second phase of the memorial sleeve tattoo on Saturday so will rest on Sunday
     
    Last edited: Dec 8, 2018
  8. mickc1965

    mickc1965 Well-Known Member

    Friday 07 December 2018

    Sleep (Fitbit) - 5:58hrs (in bed from 21:45 - 05:04)
    Quality (Sleep Cycle) - 68%

    Awake 1:20 (18%)
    REM 0:18 (4%)
    Light 4:45 (65%)
    Deep 0:55 (13%)

    Caffeine ~590g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 53.01 (RR Interval range 48.92 - 60.18) - 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) - 8.8%

    Body weight @ 167.8lbs / 76.113kgs


    Training

    No training due to knee injury

    Calories, macros and activity

    MyFitnessPal - 2,470 kcals

    Carbs - 229
    Protein - 227
    Fat - 71

    Fitbit - 5,389 steps
     
    Last edited: Dec 10, 2018
  9. mickc1965

    mickc1965 Well-Known Member

    Saturday 08 December 2018

    Sleep (Fitbit) - 4:56hrs (in bed from 22:01 - 04:04)
    Quality (Sleep Cycle) - 59%

    Awake 1:07 (18%)
    REM 0:31 (9%)
    Light 3:23 (56%)
    Deep 1:02 (17%)

    Caffeine ~560g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 53, average heart rate was 53.59 (RR Interval range 49.59 - 61.13) - 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) - 10.1%

    Body weight @ 166.8lbs / 75.659kgs


    Training

    Planned rest day - 2nd phase of memorial tattoo today

    Calories, macros and activity

    MyFitnessPal - 2,673 kcals

    Carbs - 252
    Protein - 200
    Fat - 95

    Fitbit - 10,405 steps
     
    Last edited: Dec 10, 2018
  10. mickc1965

    mickc1965 Well-Known Member

    Sunday 09 December 2018

    Sleep (Fitbit) - 8:15hrs (in bed from 23:16 to 08:35)
    Quality (Sleep Cycle) - 89%

    Awake 1:04 (11%)
    REM 0:55 (10%)
    Light 6:08 (66%)
    Deep 1:12 (13%)

    Caffeine ~458g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 53, average heart rate was 63.38 (RR Interval range 56.84 - 74.11) - 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) - 10.5%

    Body weight @ 166.6lbs / 75.568kgs


    Training

    Planned rest day, swelling on knee and lower leg reduced a lot on waking this morning, actually had a good nights sleep for the first time in a fortnight.

    Calories, macros and activity

    MyFitnessPal - 2,533 kcals

    Carbs - 239
    Protein - 229
    Fat - 72

    Fitbit - 6,951 steps
     
  11. mickc1965

    mickc1965 Well-Known Member

    Monday 10 December 2018

    Sleep (Fitbit) - 6:56hrs (in bed from 22:07 - 06:10)
    Quality (Sleep Cycle) - 85%

    Awake 1:07 (14%)
    REM 2:18 (29%)
    Light 3:34 (44%)
    Deep 1:04 (13%)

    Caffeine ~660g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 53, average heart rate was 52.18 (RR Interval range 48.45 - 59.36) - 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) - 11%

    Body weight @ 165.0lbs / 74.843kgs (weight is falling off me and its not supposed to, would have thought that no training and significantly reduced activity due to knee injury would mean weight would be going upwards not down, need to eat more)


    Training

    No training due to knee injury, swelling has reduced considerably however knee is still unstable even when strapped.

    Calories, macros and activity

    MyFitnessPal - 2,713 kcals

    Carbs - 280
    Protein - 231
    Fat - 73

    Fitbit - 5,502 steps
     
  12. mickc1965

    mickc1965 Well-Known Member

    Tuesday 11 December 2018

    Sleep (Fitbit) - 7:38hrs (in bed from 21:30 - 06:39)
    Quality (Sleep Cycle) - 86%

    Awake 1:30 (17%)
    REM 2:23 (26%)
    Light 4:08 (45%)
    Deep 1:07 (12%)

    Caffeine ~780g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 47, average heart rate was 58.53 (RR Interval range 55.25 - 64.81) - 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) - 13%

    Body weight @ 165.2lbs / 74.933kgs


    Training

    No training due to knee injury

    Calories, macros and activity

    MyFitnessPal - 2,729 kcals

    Carbs - 283
    Protein - 232
    Fat - 73

    Fitbit - 8,146 steps
     
  13. mickc1965

    mickc1965 Well-Known Member

    Wednesday 12 December 2018

    Sleep (Fitbit) - 7:21hrs (in bed from 21:39 - 06:20)
    Quality (Sleep Cycle) - 87%

    Awake 1:20 (16%)
    REM 2:32 (29%)
    Light 3:56 (45%)
    Deep 0:53 (10%)

    Caffeine ~780g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 54, average heart rate was 59.83 (RR Interval range 53.38 - 70.22) - 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) - 13%

    Body weight @ 164.4lbs / 74.571kgs


    Not sure what is going on now as lost 7lbs in last 9 days despite eating between 2500 and 2720 kcals for the last 6 days which without training and mimimum daily step count I would have thought that would have been enough to maintain weight at the minimum

    Training

    No training due to knee injury

    Calories, macros and activity

    MyFitnessPal - 2,798 kcals

    Carbs - 290
    Protein - 241
    Fat - 74

    Fitbit - 5,036 steps
     
  14. mickc1965

    mickc1965 Well-Known Member

    Thursday 13 December 2018

    Average Weight - 165.8lbs / 75.206kgs - down 3.9lbs / 1.769kgs

    Average Weight was calculated over the last 7 days - 167.8 / 166.8 / 166.6 / 165.0 / 165.2 / 164.4 / 164.4 = 165.74

    Average daily calorie intake based on last weeks body weight (169.7 lbs)

    Nett (after cardio) 2,541 (x14.97)
    Gross (before cardio) 2,630 (x15.50)

    Nett target was 2,546 kcals (body weight x15)


    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 12,529 steps over

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

    carbs @ 39.36% (258.74g)
    protein @ 34.62% (227.62g)
    fats @ 26.02% (76.02g)
    alcohol @ 0%


    Goal for upcoming week - maintain weight as unlikely any training due to knee injury (still unstable), may start some upper body work with machines only but unlikely as the week before Xmas and will not be able to train over the Xmas period as gym is near where I work rather than where I live.
     
    Last edited: Dec 14, 2018
  15. mickc1965

    mickc1965 Well-Known Member

    Thursday 13 December 2018

    Sleep (Fitbit) - 3:36hrs (in bed from 02:28 - 06:30)
    Quality (Sleep Cycle) - 38%

    Not enough sleep data for Fitbit to analyse correctly, did go to bed at 9:30 but was unable to sleep so ended up pottering around and then watched some tv (news on Brexit of course) and finally felt ready for sleep @ ~2:30am but still kept on waking every 30-60 minutes

    Caffeine ~910g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 53, average heart rate was 58.46 (RR Interval range 53.47 - 73.76) - 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) - 8.2%

    Body weight @ 164.4lbs / 74.571kgs


    Training

    No training due to knee injury

    Calories, macros and activity

    MyFitnessPal - 2,416 kcals

    Carbs - 226
    Protein - 227
    Fat - 66

    Fitbit - 5,381 steps
     
  16. mickc1965

    mickc1965 Well-Known Member

    Friday 14 December 2018

    Sleep (Fitbit) - 06:03hrs (in bed from 20:59 - 06:35)
    Quality (Sleep Cycle) - 47%

    Awake 3:33 (37%) completely awake between 02:00 and 04:30
    REM 1:15 (13%)
    Light 04:05 (43%)
    Deep 0:42 (7.3%

    Caffeine ~1010g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 59.395 (RR Interval range 54:56 - 90.75) - 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 @ 163.4lbs / 74.117kgs


    Training

    No training due to knee injury

    Calories, macros and activity

    MyFitnessPal - 2,405 kcals

    Carbs - 223
    Protein - 226
    Fat - 66

    Fitbit - 6,022 steps
     
    Last edited: Dec 17, 2018
  17. mickc1965

    mickc1965 Well-Known Member

    Saturday 15 December 2018

    Sleep (Fitbit) - 5:31hrs (in bed from 21:37 - 03:58)
    Quality (Sleep Cycle) - 64%

    Awake 0:50 (13%)
    REM 1:37 (25%)
    Light 2:49 (45%)
    Deep 1:05 (17%)

    Caffeine ~1,000g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 56, average heart rate was 54.48 (RR Interval range 49.67 - 68.19) - 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) - 6.6%

    Body weight @ 163.6lbs / 74.208kgs


    Training

    No training due to knee injury

    Calories, macros and activity

    MyFitnessPal - 4,094 kcals (2,250 kcals from alcohol, macros below from food only)

    Carbs - 135
    Protein - 205
    Fat - 53

    Fitbit - 6,305 steps
     
    Last edited: Dec 17, 2018
  18. mickc1965

    mickc1965 Well-Known Member

    Sunday 16 December 2018

    Sleep (Fitbit) - 7:02hrs (in bed from 01:12 - 09:24)
    Quality (Sleep Cycle) - 72%

    Awake 1:10 (14%)
    REM 1:54 (23%)
    Light 4:11 (51%)
    Deep 0:57 (12%)

    Caffeine ~860g

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

    Body weight @ 167.0lbs / 75.750kgs

    Training

    No training

    Calories, macros and activity

    MyFitnessPal - 2,170 kcals

    Carbs - 127
    Protein - 248
    Fat - 72

    Fitbit - 5,386 steps
     
  19. mickc1965

    mickc1965 Well-Known Member

    Monday 17 December 2018

    Sleep (Fitbit) - 05:46hrs (in bed from 21:31 - 06:30 (awake from 00:48 and 03:15))
    Quality (Sleep Cycle) - 46%

    Awake 3:13 (35%)
    REM 0:46 (8%)
    Light 4:21 (48%)
    Deep 0:49 (9%)

    Caffeine ~500g

    HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 55, average heart rate was 59.21(RR Interval range 54.47 - 71.94) - 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) - 7.3%

    Body weight @ 162.0lbs / 73.482kg
    s (still losing weight despite eating on average body weight x16 and no training for 3.5 weeks)
     
  20. mickc1965

    mickc1965 Well-Known Member

    Monday 17 December 2018

    12pm - Easing back in session target is 1 x activation set of 10 reps followed by 5 x myo rep sets totalling 10 reps with 5 seconds between sets.

    Flat DB Bench Press - 28kgs x 10+2+2+2+2+2

    Landmine Row (V handle) - 55kgs x 10+2+2+2+2+2

    Seated OH Dumbell Press - 20kgs x 10+2+2+2+2+2

    Wide Grip Lat pulldowns - 73kgs x 10+2+2+2+2+2

    Cable Face Pulls - 50kgs x 10+2+2+2+2+2

    Rope Tricep Pushdown - 50kgs x 10+2+2+2+2+2

    Cable Rope Curls - 41kgs x 10+2+2+2+2+2
     
    Last edited: Dec 18, 2018
    _Simon_ likes this.

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