mickc1965 training log

Wednesday 28 February 2018

5:05am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 56, average heart rate was 56.49 (RR Interval range 50.73 to 67.59)

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

5:15am - 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
 
Wednesday 28 February 2018

7:00pm - All exercises performed myo reps style - 25 rep activation set +5 myo rep sets

Pendlay Rows - 80kgs x 25+5+5+5+5+5

Shrugs - 180kgs x 25+5+5+5+5+5

RDL - 52.5kgs x 25+5+5+5+5+5

Upright Rows - 28.75kgs x 25+5+5+5+5+5

BB Face Pulls - 28.75kgs x 25+5+5+5+5+5

EZ Curls - 20kgs x 25+5+5+5+5+5
 
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Thursday 01 March 2018

5:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 58, average heart rate was 57.68 (RR Interval range 50.86 to 67.96)

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

6:05am - Body weight @ 169.0lbs / 76.657kgs

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
 
Thursday 01 March 2018

Average Weight - 168.0lbs / 76.203kgs - up 0.4lbs / 0.181kgs

Average Weight was calculated over the last 7 days - 167.4 / 167.8 / 167.6 / 167.4 / 168.2 / 168.6 / 169.0 = 168.00

Average daily calorie intake based on last weeks body weight (167.6 lbs) - Nett target was body weight x17 (2,849 kcals)

Nett (after cardio) 2,838 (x16.93)
Gross (before cardio) - 2,848 (x16.99)

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 1,409 steps over

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

carbs @ 49.71% (353.85g)
protein @ 30.90% (219.91g)
fats @ 19.39% (61.35g)
alcohol @ 0%

Goal for upcoming week - slow bulk phase aiming for weight gain of 0.2lb to 0.25lb per week, daily nett calories is 2,772 (body weight x 16.5)
 
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Friday 02 March 2018

3:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 51.95 (RR Interval range 56.69 to 69.42)

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

6:05am - Body weight @ 169.0lbs / 76.657kgs

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 02 March 2018

7:10pm - All exercises performed myo reps style - 20 rep activation set plus 1 myo rep set (calves 25 plus 1)

Front Squat - 58.75kgs x 20+4

Flat Bench - 66.25kgs x 20+4

Standing Calf Raise - 172.5kgs x 25+5

Close Grip Bench - 51.25kgs x 20+4
 
Saturday 03 March 2018

6:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 55.06 (RR Interval range 48.61 to 68.88)

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

7:00am - Body weight @ 167.4lbs / 75.931kgs

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 03 March 2018

7:00pm - All exercises performed myo reps style - 20 rep activation set plus 1 myo rep set (shrugs 25+1)

Pendlay Rows - 88.75kgs x 20+4

Shrugs - 182.5kgs x 25+5

RDL - 57.5kgs x 20+4

BB Upright Rows - 33.75kgs x 20+4

BB Face Pulls - 33.75kgs x 20+4

EZ Curls - 21.25kgs x 20+4
 
Sunday 04 March 2018

6:10am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 62, average heart rate was 52.98 (RR Interval range 47.19 to 68.96)

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

6:20am - 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
 
Sunday 04 March 2018

2:15pm - All exercises performed myo reps style - 20 rep activation set plus 3 myo rep sets (calves 25 plus 3)

Front Squat - 58.75kgs x 20+4+4+4

Flat Bench - 66.25kgs x 20+4+4+4

Standing Calf Raise - 172.5kgs x 25+5+5+5

Close Grip Bench - 51.25kgs x 20+4+4+4
 
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Monday 05 March 2018

6:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 55.14 (RR Interval range 47.85 to 69.66)

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

6:25am - 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
 
Monday 05 March 2018

7:00pm - All exercises performed myo reps style - 20 rep activation set plus 3 myo rep sets (shrugs 25+3)

Rows - 88.75kgs x 20+4+4+4

Shrugs - 182.5kgs x 25+5+5+5

RDL - 57.5kgs x 20+4+4+4

BB Upright Rows - 33.75kgs x 20+4+4+4

BB Face Pulls - 33.75kgs x 20+4+4+4

EZ Curls - 21.25kgs x 20+4+4+4
 
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Tuesday 06 March 2018

5:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 62 (Parasympathetic) with a score of 62, average heart rate was 56.89 (RR Interval range 50.99 to 72.88)

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

6:05am - Body weight @ 169.0lbs / 76.657kgs

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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