mickc1965 training log

Thursday 18 August 2016

5:45 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64, average heart rate was 52.23 (range 47.19 - 64.00)

Body weight (in gym wear (naked +1.2lbs)) - 167.0lbs / 75.75kgs

6:05am - HST (Cycle 16) - Routine B Upper Body

Neutral grip chins - target is 15 reps @ ~85% of 5 rep max in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm

105kgs (BW plus belt plus 28.5kgs) x 12+3

Note - Stopped at 12 reps as felt a slight twinge in my chest oddly enough on the 11th rep

Flat Bench - target is 15 reps @ in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm - recently started benching again so current 5rm unknown

80kgs x 11+2+2

Wide grip chins - AMRAP @ 80kgs (for consistency) while keeping good form

80kgs (BW plus belt plus 3.5kgs) x 20

Side Lateral Raises superset with Rear Lateral Raises - 2 sets of 15 reps with 90 seconds rest

9.5kgs x 15, 15

Front shrugs - target is 50 reps in 2 sets with 90 seconds rest, once achieved will add 2.5kgs to the bar and repeat

125kgs x 25, 21+4

EZ curls - target 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

25kgs x 16

Skullcrushers - target 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

35kgs x 16

Body weight after training and emptying bladder - 164.6lbs / 74.66kgs
 
Thursday 18 August 2016

6:00pm - Routine B Lower Body

Deadlift - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

122.5gs x 15

Calf raise - target is 50 reps in 2 sets, once achieved will add 2.5kgs to the bar and repeat

142.5kgs x 25, 25

Front Squat - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

72.5kgs x 15
 
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Thursday 18 August 2016

MyFitnessPal

2060 kcals

Carbs - 31 (Fibre - 13)
Protein - 159
Fat - 143

MFP inaccuracy (macros v calories) is -13 kcals

Fitbit snapshot

4957 steps / 2.25 miles / 2350 kcals burned
 
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Friday 19 August 2016

6:55 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 68, average heart rate was 56.67 (range 48.68 - 107.23)

Body weight (in gym wear (naked +1.2lbs)) - 165.6lbs / 75.11kgs

Decided to do body weight exercises only partly because of a slight tweak in chest yesterday and now feels like I have a slight pull in right upper back and also HRV score.

Body Weight exercises only (circuit)

Press Ups x 15, 15, 15

Body Weight Squats x 15, 15, 15

Inverted Rows x 15, 15, 15

Body weight after training and emptying bladder - 164.2lbs / 74.48kgs
 
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Weekly weigh in - Friday 19 August 2016

Average Weight - 165.2lbs / 74.93kgs - down 1.4lbs / 0.64kg

Average nett (after cardio) daily calorie intake - 2166 = last weeks body weight x 13.00 / Gross (before cardio) - 2166 = x 13.00

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

carbs @ 11.6% (63g)
protein @ 29.9% (162g)
fats @ 52.2% (126g)
alcohol @ 6.3%

Average Weight is calculated as follows

Average over the last 7 days
Average excluding highest and lowest
Average excluding the two highest and two lowest
Average over last 5 days (Mon - Fri)
Average over last 4 days (Tue - Fri)
Average over last 3 days (Wed - Fri)

Final figure is the average of the above averages (a faff I know but its easy in a spreadsheet lol)
 
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Not sure why you would include the short-range averages, they skew your data by doubling the impact of single outliers.
 
Jester said:
Not sure why you would include the short-range averages, they skew your data by doubling the impact of single outliers.
Click to expand...
How would you do it or wouldn't you bother as at the end of the day it doesn't really matter in the short term it's the trend over time that really matters
 
Friday 19 August 2016

MyFitnessPal

2133 kcal

Carbs - 35 (Fibre - 16)
Protein - 152
Fat - 152

MFP inaccuracy (macros v calories) is -17 kcals

Fitbit snapshot

7370 steps / 3.34 miles / 2415 kcals burned
 
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Saturday 20 August 2016

8:15 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 67, average heart rate was 54.54 (range 47.93 - 74.65)

Body weight (in gym wear (naked +1.2lbs)) - 165.4lbs / 75.02kgs

Still feels like I have a slight pull in back so another body weight exercises only day (circuit)

Press Ups x 15, 15, 15

Body Weight Squats x 15, 15, 15

Inverted Rows x 15, 15, 15

Body weight after training and emptying bladder - 163.8lbs / 74.30kgs
 
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Saturday 20 August 2016

MyFitnessPal

2147 kcals

Carbs - 27 (Fibre - 15)
Protein - 159
Fat - 153

MFP inaccuracy (macros v calories) is -26 kcals

Fitbit snapshot

5232 steps / 2.37 miles / 2187 kcals burned
 
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Sunday 21 August 2016

8:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 63, average heart rate was 51.13 (range 46.20 - 64.47)

REST DAY

Body weight after emptying bladder - 163.8lbs / 74.30kgs
 
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Sunday 21 August 2016

MyFitnessPal

2146 kcals

Carbs - 32 (Fibre - 16)
Protein - 162
Fat - 150

MFP inaccuracy (macros v calories) is -20 kcals

Fitbit snapshot

5225 steps / 2.3 miles / 2148 kcals burned
 
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Monday 22 August 2016

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 55, average heart rate was 49.70 (range 45.34 - 59.71)

Body weight (in gym wear (naked +1.2lbs)) - 165.4lbs / 75.02kgs

6:10am - HST (Cycle 16) - Routine A Upper Body

OH Press - target is 15 reps @ ~92.5% of 5 rep max in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm

70kgs x 3
61.25kgs x 9+3

Supinated grip chins - target is 15 reps @ ~92.5% of 5 rep max in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm.

112.5kgs (BW plus belt plus 36.75kgs) x 10+3+2

Dips - target is 15 reps @ ~92.5% of 5 rep max in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm

137.5kgs (BW plus belt plus 61.75kgs) x 5
122.5kgs (BW plus belt plus 46.75kgs) x 10

Rear shrugs - target is 50 reps in 2 sets with 90 seconds rest, once achieved will add 2.5kgs to the bar and repeat

150kgs x 25, 25

Body weight after training and emptying bladder - 163.6lbs / 74.21kgs

Note - Yesterday my back and chest felt perfectly fine on my rest day and on waking again no issues, however during training both areas started to feel uncomfortable so will either abort this cycle but more likely I will reduce loads significantly and treat the next week or so as a deload.
 
mickc1965 said:
I know I should but my issue is I can never take a complete break as things tend to fall apart food wise when I do not train hence why I rarely take a proper SD and usually deload :(
Click to expand...

Break whilst maintaining low intensity walking/cycling.

You aren't burning muscle in two weeks.
 
Monday 22 August 2016

MyFitnessPal

2119 kcals

Carbs - 34 (Fibre - 17)
Protein - 155
Fat - 150

MFP inaccuracy (macros v calories) is -13 kcals

Fitbit snapshot

5299 steps / 2.46 miles / 2279 kcals burned
 
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Tuesday 23 August 2016

5:45 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 55, average heart rate was 51.47 (range 47.70 - 61.56)

Body weight (in gym wear (naked +1.2lbs)) - 165.0lbs / 74.84kgs

6:00am - DELOAD circuit (sorry @Jester couldn't resist)

OH Press - 50kgs x 10, 10

Neutral Grip Chins - BW x 10, 10

Dips - BW x 10, 10

Wide Grip Chins - BW x 10, 10

Body weight after training and emptying bladder - 162.8lbs / 73.84kgs
 
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