mickc1965 training log

Wednesday 14 February 2018

5:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 51.11 (RR Interval range 47.41 to 60.89)

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

5:35am - Body weight @ 168.0lbs / 76.202kgs

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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Wednesday 14 February 2018

7:30pm - 8 rep activation set plus 4 myo rep sets

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

Close Grip Bench - 70kgs x 8+2+2+2+2
 
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Wednesday 14 February 2018

MyFitnessPal - 2,577 kcals

Carbs - 284
Protein - 193
Fat - 74

Fitbit - 3,272 steps
 
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Thursday 15 February 2018

6:10am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 52.92 (RR Interval range 47.89 to 64.67)

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

6:20am - 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
 
Thursday 15 February 2018

Average Weight - 167.5lbs / 75.977kgs - down 0.1bs / 0.045kg

Average Weight was calculated over the last 7 days - 166.8 / 167.6 / 167.6 / 168.2 / 167.6 / 168.0 / 166.8 = 167.51

Average daily calorie intake based on last weeks body weight (167.6 lbs) - Nett target was body weight x15.5 (2,598 kcals)

Nett (after cardio) 2,594 (x15.48)
Gross (before cardio) - 2,594 (x15.48)

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 29 steps over

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

carbs @ 49.14% (318.63g)
protein @ 30.21% (195.92g)
fats @ 20.65% (59.50g)
alcohol @ 0%

Goal for upcoming week - maintain weight (max +/- 0.2lb) as deload / SD week, alcohol will be consumed on Saturay night so will up steps to accommodate additional calories from the alcohol, nett target is 2,680 kcals (body weight x16)
 
Thursday 15 February 2018

7:05pm - 8 rep activation set plus 4 myo rep set (shrugs 25 plus 5)

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

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

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

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

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

EZ Curls - 28.75kgs x 8+2+2+2+2
 
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Friday 16 February 2018

5:30am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 59, average heart rate was 58.05 (RR Interval range 50.40 to 70.78)

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

5:40am - 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
 
Saturday 17 February 2018

8:10am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 63, average heart rate was 56.08 (RR Interval range 48.88 to 69.42)

Your Parasympathetic activity is abnormally high. Your body is likely in a deep recovery mode and possibly over training. Good recovery activities include walking and very light exercise

8:20am - Body weight @ 166.6lbs / 75.568kgs

Rest Day

MyFitnessPal - 4,209 kcals (2,592 kcals from food plus 1,617 from alcohol) macros below from food only

Carbs - 222
Protein - 205
Fat - 100

Fitbit - 10,308 steps
 
Sunday 18 February 2018

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

Body weight @ 167.4lbs / 75.931kgs

Rest Day

MyFitnessPal - 2,682 kcals

Carbs - 345
Protein - 212
Fat - 50

Fitbit - 5,463 steps
 
Monday 19 February 2018

6:10am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 68, average heart rate was 53.22 (RR Interval range 46.33 to 71.69)

Your Parasympathetic activity is abnormally high. Your body is likely in a deep recovery mode and possibly over training. Good recovery activities include walking and very light exercise

6:20am - Body weight @ 168.6lbs / 76.476kgs

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 19 February 2018

7:30pm - Deload week body weight exercises

Push Ups - 3 x 10
Air Squats - 3 x 10
Inverted Rows - 3 x 10
 
Monday 19 February 2018

MyFitnessPal - 2,781 kcals

Carbs - 319
Protein - 210
Fat - 75

Fitbit - 5,573 steps
 
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Tuesday 20 February 2018

5:10am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 58, average heart rate was 50.60 (RR Interval range 43.85 to 58.74)

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

5:20am - 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
 
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Tuesday 20 February 2018

9:00pm - Deload week body weight exercises

Push Ups - 3 x 10
Air Squats - 3 x 10
Inverted Rows - 3 x 10
 
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Wednesday 21 February 2018

5:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 52.81 (RR Interval range 46.90 to 64.40)

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

6:05am - 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
 
Wednesday 21 February 2018

7:30pm - Deload week body weight exercises

Push Ups - 3 x 10
Air Squats - 3 x 10
Inverted Rows - 3 x 10
 
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