mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Tuesday 22 May 2018
Sleep 6:01 (in bed from 21:58 to 05:00), quality of sleep 84%
Awake 1:01
REM 1:27
Light 3:12
Deep 1:22
HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 62, average heart rate was 54.54 (RR Interval range 47.78 to 67.81)
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 165.8lbs / 75.206kgs
Abs / Core
Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold per side
Sleep 6:01 (in bed from 21:58 to 05:00), quality of sleep 84%
Awake 1:01
REM 1:27
Light 3:12
Deep 1:22
HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 62, average heart rate was 54.54 (RR Interval range 47.78 to 67.81)
Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery
Body weight @ 165.8lbs / 75.206kgs
Abs / Core
Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold per side
mickc1965
Well-Known Member
Tuesday 22 May 2018
6:15pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets
Flat Bench - 86.25kgs x 8+2+2+2+2+1
BB Upright Rows - 48.75kgs x 8+2+2+2+2+2
BB Face Pulls - 48.75kgs x 8+2+2+2+2+2
Close Grip Bench - 75kgs x 8+2+2+2+2+2
6:15pm - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets
Flat Bench - 86.25kgs x 8+2+2+2+2+1
BB Upright Rows - 48.75kgs x 8+2+2+2+2+2
BB Face Pulls - 48.75kgs x 8+2+2+2+2+2
Close Grip Bench - 75kgs x 8+2+2+2+2+2
Last edited:
mickc1965
Well-Known Member
Wednesday 23 May 2018
Sleep 06:44 (in bed from 21:58 to 05:41), quality of sleep 91%
Awake 0:59
REM 2:01
Light 3:48
Deep 0:55
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 55.46 (RR Interval range 48.30 to 70.22)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 165.6lbs / 75.115kgs
Abs / Core
Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
Sleep 06:44 (in bed from 21:58 to 05:41), quality of sleep 91%
Awake 0:59
REM 2:01
Light 3:48
Deep 0:55
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 55.46 (RR Interval range 48.30 to 70.22)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 165.6lbs / 75.115kgs
Abs / Core
Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
mickc1965
Well-Known Member
Thursday 24 May 2018
Sleep 6:17hrs (in bed from 22:03 to 05:03), quality of sleep 75%
Awake 0:44
REM 1:24
Light 3:32
Deep 1:21
HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 63, average heart rate was 53.37 (RR Interval range 47.01 to 64.47)
Your Parasympathetic activity appears to be abnormally elevated. This often means your body is actively recovering or possibly beginning to over reach. Lighter activity is recommended
Body weight @ 165.8lbs / 75.206kgs
Abs / Core
Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
Sleep 6:17hrs (in bed from 22:03 to 05:03), quality of sleep 75%
Awake 0:44
REM 1:24
Light 3:32
Deep 1:21
HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 63, average heart rate was 53.37 (RR Interval range 47.01 to 64.47)
Your Parasympathetic activity appears to be abnormally elevated. This often means your body is actively recovering or possibly beginning to over reach. Lighter activity is recommended
Body weight @ 165.8lbs / 75.206kgs
Abs / Core
Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
mickc1965
Well-Known Member
Thursday 24 May 2018
Average Weight - 166.2lbs / 75.387kgs - down 1.5lbs / 0.680kgs
Average Weight was calculated over the last 7 days - 166.8 / 167.8 / 165.6 / 165.6 / 165.8 / 165.6 / 165.8 = 166.14
Average daily calorie intake based on last weeks body weight (167.7 lbs)
Nett (after cardio) 2,169 (x12.93)
Gross (before cardio) 2,453 (x14.63)
Nett target was 2,181 kcals (body weight x13)
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 39,812 steps over
Average daily macros (c/p/f are from food only)
carbs @ 48.97% (300.29g)
protein @ 30.86% (189.28g)
fats @ 12.86% (35.05g)
alcohol @ 7.31%
Goal for upcoming week - week 5 of a 4-6 week cut (aim to lose 7 lbs in total, 172 to 165), target would have been to lose the final 1.2lbs this week but going away with friends for a long weekend so unlikely to lose anything due to alcohol so will try to minimise weight gain is now the goal of the week, so nett caloric target will be 2,161 (body weight in lbs x13), will aim to eat 2,300kcals (x13.83) and 8,220 steps per day (daily average) to compensate increased calories over nett goal of x13 plus additional steps to accommodate the alcohol that will be consumed on upcoming weekend away.
Average Weight - 166.2lbs / 75.387kgs - down 1.5lbs / 0.680kgs
Average Weight was calculated over the last 7 days - 166.8 / 167.8 / 165.6 / 165.6 / 165.8 / 165.6 / 165.8 = 166.14
Average daily calorie intake based on last weeks body weight (167.7 lbs)
Nett (after cardio) 2,169 (x12.93)
Gross (before cardio) 2,453 (x14.63)
Nett target was 2,181 kcals (body weight x13)
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 39,812 steps over
Average daily macros (c/p/f are from food only)
carbs @ 48.97% (300.29g)
protein @ 30.86% (189.28g)
fats @ 12.86% (35.05g)
alcohol @ 7.31%
Goal for upcoming week - week 5 of a 4-6 week cut (aim to lose 7 lbs in total, 172 to 165), target would have been to lose the final 1.2lbs this week but going away with friends for a long weekend so unlikely to lose anything due to alcohol so will try to minimise weight gain is now the goal of the week, so nett caloric target will be 2,161 (body weight in lbs x13), will aim to eat 2,300kcals (x13.83) and 8,220 steps per day (daily average) to compensate increased calories over nett goal of x13 plus additional steps to accommodate the alcohol that will be consumed on upcoming weekend away.
mickc1965
Well-Known Member
Friday 25 May 2018
Sleep 6:06hrs (in bed from 22:02 to 05:06), quality of sleep 78%
Awake 0:58
REM 1:43
Light 3:20
Deep 1:03
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9
(Parasympathetic) with a score of 61, average heart rate was 54.27 (RR Interval range 49.15 to 67.15)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 165.2lbs / 74.933kgs
Abs / Core
Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
Sleep 6:06hrs (in bed from 22:02 to 05:06), quality of sleep 78%
Awake 0:58
REM 1:43
Light 3:20
Deep 1:03
HRV Elite info (based on 4 minute test) - Morning Readiness level was 9
(Parasympathetic) with a score of 61, average heart rate was 54.27 (RR Interval range 49.15 to 67.15)
Compared to your recent baseline, you should be able to train harder and handle more stress today
Body weight @ 165.2lbs / 74.933kgs
Abs / Core
Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side
Last edited:
mickc1965
Well-Known Member
Friday 25 May 2018
8:30am - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets
Incline Bench - 71.25kgs x 8+2+2+2+2+2
BB Upright Rows - 48.75kgs x 8+2+2+2+2+2
BB Face Pulls - 48.75kgs x 8+2+2+2+2+2
Close Grip Bench - 75kgs x 8+2+2+2+2+2
8:30am - All exercises performed myo reps style - 8 rep activation set 5 myo rep sets
Incline Bench - 71.25kgs x 8+2+2+2+2+2
BB Upright Rows - 48.75kgs x 8+2+2+2+2+2
BB Face Pulls - 48.75kgs x 8+2+2+2+2+2
Close Grip Bench - 75kgs x 8+2+2+2+2+2
Last edited:
mickc1965
Well-Known Member
Saturday 28 May 2018
Sleep 7:09 (in bed from 02:30 to 10:25), quality of sleep 82%
Awake 0:46
REM 1:33
Light 4:23
Deep 1:13
HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night
Body weight @ 165.6lbs / 75.115kgs
No training as on a long weekend break
MyFitnessPal - 2,393 kcals (1,735 kcals from food plus 591 from alcohol) macros below from food only
Carbs - 194
Protein - 163
Fat - 42
Fitbit - 13,587 steps
Sleep 7:09 (in bed from 02:30 to 10:25), quality of sleep 82%
Awake 0:46
REM 1:33
Light 4:23
Deep 1:13
HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night
Body weight @ 165.6lbs / 75.115kgs
No training as on a long weekend break
MyFitnessPal - 2,393 kcals (1,735 kcals from food plus 591 from alcohol) macros below from food only
Carbs - 194
Protein - 163
Fat - 42
Fitbit - 13,587 steps
Last edited:
mickc1965
Well-Known Member
Sunday 27 May 2018
Sleep 6:42 (in bed from 23:22 to 06:47), quality of sleep 69%
Awake 0:43
REM 2:19
Light 3:29
Deep 0:54
HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night
Body weight @ 165.2lbs / 74.933kgs
No training as on a long weekend break
MyFitnessPal - 3,377 kcals (2,025 kcals from food plus 1,352 from alcohol) macros below from food only
Carbs - 259
Protein - 162
Fat - 39
Fitbit - 21,689 steps
Sleep 6:42 (in bed from 23:22 to 06:47), quality of sleep 69%
Awake 0:43
REM 2:19
Light 3:29
Deep 0:54
HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night
Body weight @ 165.2lbs / 74.933kgs
No training as on a long weekend break
MyFitnessPal - 3,377 kcals (2,025 kcals from food plus 1,352 from alcohol) macros below from food only
Carbs - 259
Protein - 162
Fat - 39
Fitbit - 21,689 steps
Last edited:
mickc1965
Well-Known Member
Monday 28 May 2018
Sleep 6:12 (in bed from 00:02 to 07:22), quality of sleep 73%
Awake 1:08
REM 1:36
Light 3:32
Deep 1:04
HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night
Body weight @ 166.0lbs / 75.296kgs
Sleep 6:12 (in bed from 00:02 to 07:22), quality of sleep 73%
Awake 1:08
REM 1:36
Light 3:32
Deep 1:04
HRV Elite - No test this morning as result would have be negatively influenced from alcohol consumption last night
Body weight @ 166.0lbs / 75.296kgs
Last edited: