mickc1965 training log

Wednesday 07 February 2018

7:00pm - 8 rep activation set plus 1 myo rep set (shrugs 25 plus 1)

Pendlay Rows - 115kgs x 8+2

Shrugs - 177.5kgs x 25+5

RDL - 77.5kgs x 8+2

BB Upright Rows - 42.5kgs x 8+2

BB Face Pulls - 42.5kgs x 8+2

EZ Curls - 28.75kgs x 8+2
 
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Wednesday 07 February 2018

MyFitnessPal - 2,487 kcals

Carbs - 275
Protein - 217
Fat - 58

Fitbit - 9,688 steps
 
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Thursday 08 February 2018

6:20am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 56 (RR Interval range 50 to 69)

Compared to your recent baseline, you should be able to train harder and handle more stress today

6:30am - Body weight @ 167.2lbs / 75.841kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
 
Thursday 08 February 2018

Average Weight - 167.6lbs / 76.022kgs - down 0.2lbs / 0.091kg

Average Weight was calculated over the last 7 days - 166.8 / 167.8 / 167.6 / 168.0 / 168.2 / 167.8 / 167.2 = 167.63

Average daily calorie intake based on last weeks body weight (167.8 lbs)

Nett (after cardio) 2,434 (x14.51)
Gross (before cardio) - 2,860 (x17.04)

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 59,602 steps over

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

carbs @ 38.45% (274.82g)
protein @ 27.16% (194.11g)
fats @ 19.6% (62.28g)
alcohol @ 14.79%
 
Thursday 08 February 2018

7:15pm - 8 rep activation set plus 2 myo rep sets (calves 25 plus 2)

Flat Bench - 83.75kgs x 8+2+2

Front Squat - 77.5kgs x 8+2+2

Standing Calf Raise - 167.5kgs x 25+5+5

Close Grip Bench - 70kgs x 8+2+2
 
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Friday 09 February 2018

6:00am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 59, average heart rate was 52.16 (RR Interval range 46.48 to 65.02)

Compared to your recent baseline, you should be able to train harder and handle more stress today

6:10am - Body weight @ 166.8lbs / 75.659kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
 
Friday 09 February 2018

7:00pm - 8 rep activation set plus 2 myo rep set (shrugs 25 plus 2)

Pendlay Rows - 115kgs x 8+2+2

Shrugs - 177.5kgs x 25+5+5

RDL - 77.5kgs x 8+2+2

BB Upright Rows - 42.5kgs x 8+2+2

BB Face Pulls - 42.5kgs x 8+2+2

EZ Curls - 28.75kgs x 8+2+2
 
Saturday 10 February 2018

4:35am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 58, average heart rate was 51.84 (RR Interval range 47.70 to 62.82)

Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery

4:45am - Body weight @ 167.6lbs / 76.022kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold

REST DAY
 
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Sunday 11 February 2018

6:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 52.63 (RR Interval range 47.78 to 64.95)

Compared to your recent baseline, you should be able to train harder and handle more stress today

7:00am - Body weight @ 167.6lbs / 76.022kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
 
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Sunday 11 February 2018

7:00pm - 8 rep activation set plus 3 myo rep sets (calves 25 plus 3)

Flat Bench - 83.75kgs x 8+2+2+2

Front Squat - 77.5kgs x 8+2+2+2

Standing Calf Raise - 167.5kgs x 25+5+5+5

Close Grip Bench - 70kgs x 8+2+2+2
 
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Monday 12 February 2018

6:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 62, average heart rate was 56.51 (RR Interval range 49.95 to 69.27)

Compared to your recent baseline, you should be able to train harder and handle more stress today

7:00am - Body weight @ 168.2lbs / 76.294kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold
 
Monday 12 February 2018

7:00pm - 8 rep activation set plus 3 myo rep set (shrugs 25 plus 3)

Pendlay Rows - 115kgs x 8+2+2+2

Shrugs - 177.5kgs x 25+5+5+5

RDL - 77.5kgs x 8+2+2+2

BB Upright Rows - 42.5kgs x 8+2+2+2

BB Face Pulls - 42.5kgs x 8+2+2+2

EZ Curls - 28.75kgs x 8+2+2+2
 
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Tuesday 13 February 2018

5:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 52.34 (RR Interval range 46.48 to 63.73)

Compared to your recent baseline, you should be able to train harder and handle more stress today

6:00am - Body weight @ 167.6lbs / 76.022kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold

Today (and tomorrow as it is Valentines Day) is supposed to be a rest day but with today's good HRV I may do a squat and calves session only tonight
 
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Tuesday 13 February 2018

7:15pm - 8 rep activation set plus 4 myo rep sets (calves 25 plus 5)

Front Squat - 77.5kgs x 8+2+2+2+2

Standing Calf Raise - 167.5kgs x 25+5+5+5+5+5
 
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