mickc1965 training log

Tuesday 13 March 2018

Sleep - In Bed 7:02hrs (22:16 to 05:18 - Awake 0:53 / REM 1:20 / Light 3:52 / Deep 0:57)

5:35am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 60, average heart rate was 55.98 (RR Interval range 49.31 to 73.49)

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

5:45am - Body weight @ 168.8lbs / 76.566kgs

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 13 March 2018

7:00pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (calves 25 +5)

Front Squat - 66.25kgs x 15+3+3+3+3+3

Flat Bench - 73.75kgs x 15+3+3+3+3+2+1

Standing Calf Raise - 175kgs x 25+5+5+5+5+5

Close Grip Bench - 60kgs x 15+3+3+3+3+3
 
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Wednesday 14 March 2018

Sleep - 6:48hrs (In bed from 22:17 to 05:05 - Awake 0:38 / REM 1:43 / Light 6:36 / Deep 0:51)

5:35am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 63, average heart rate was 53.16 (RR Interval range 48.38 to 66.86)

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

5:45am - Body weight @ 168.8lbs / 76.566kgs

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
 
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Wednesday 14 March 2018

7:10pm - All exercises performed myo reps style - 15 rep activation set 5 myo rep sets (shrugs 25 +5)

BB Row - 100kgs x 15+3+3+3+3+3

RDL - 63.75kgs x 15+3+3+3+3+3

BB Rear Shrug - 185kgs x 25+5+5+5+5+5

BB Upright Row - 37.5kgs x 15+3+3+3+3+3

BB Face Pull - 37.5kgs x 15+3+3+3+3+3

EZ Bicep curl - 23.75kgs x 15+3+3+3+3+3
 
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Wednesday 14 March 2018

MyFitnessPal - 2,911 kcals

Carbs - 374
Protein - 220
Fat - 60

Fitbit - 4,905 steps
 
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Thursday 15 March 2018

Sleep 6:03hrs - in bed from 21:51 to 04:35

Awake 0:41
REM 1:32
Light 3:15
Deep 1:16

5:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 57, average heart rate was 53.11 (RR Interval range 47.37 to 61.94)

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

5:35am - Body weight @ 168.8lbs / 76.566kgs

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
 
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Thursday 15 March 2018

Average Weight - 168.5lbs / 76.430kgs - up 0.4lbs / 0.181kg

Average Weight was calculated over the last 7 days - 168.4 / 168.0 / 168.0 / 168.4 / 168.8 / 168.8 / 168.8 = 168.46

Average daily calorie intake based on last weeks body weight (168.1 lbs) - Nett target was 2,774 kcals (body weight x16.5)

Nett (after cardio) 2,768 (x16.47)
Gross (before cardio) - 2,774 (x16.50)

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 891 steps over

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

carbs @ 51.24% (335.30g)
protein @ 30.77% (213.35g)
fats @ 17.99% (55.44g)
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 2,781 (body weight x 16.5)
 
Thursday 15 March 2018

7:15pm - All exercises performed myo reps style - 10 rep activation set plus 1 myo rep set (calves 25 +1)

Front Squat - 75kgs x 10+2

Flat Bench - 83.75kgs x 10+2

Standing Calf Raise - 177.5kgs x 25+5

Close Grip Bench - 67.5kgs x 10+2
 
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Friday 16 March 2018

Sleep 4:42 (in bed 5:12 from 21:58 to 03:10)

Awake 0:30
REM 1:16
Light 2:45
Deep 0:41

4:10am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 65, average heart rate was 52.83 (RR Interval range 46.58 to 66.86)

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.

Assume bad HRV score due to lack of sleep, woke up at 3:10 and laid there for an hour (too much sh1t going through my head) before giving up, this was the 2nd full test giving the same HRV score, life stresses!!

4:20am - Body weight @ Body weight @ 168.8lbs / 76.566kgs

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
 
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Friday 16 March 2018

All exercises performed myo reps style - 10 rep activation set 1 myo rep set (shrugs 25 +1)

Row - 112.5kgs x 10+2

BB Rear Shrug - 187.5kgs x 25+5

RDL - 72.5kgs x 10+2

BB Upright Row - 42.5kgs x 10+2

BB Face Pull - 42.5kgs x 10+2

EZ Bicep curl - 27.5kgs x 10+2
 
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Friday 16 March 2018

MyFitnessPal - 4,303 kcals (2,726 kcals from food plus 1,577 from alcohol) macros below from food only

Carbs - 334
Protein - 222
Fat - 58

Fitbit - 11,464 steps
 
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Saturday 17 March 2018

Sleep 7:19, in bed from 0:21 to 8:30

Awake 0:50
REM 2:01
Light 2:45
Deep 1:16

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

Body weight @ 168.6lbs / 76.476kgs

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
 
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Saturday 17 March 2018

7:10pm - All exercises performed myo reps style - 10 rep activation set 3 myo rep sets (shrugs 25 +3)

Row - 112.5kgs x 10+2+2+2

BB Rear Shrug - 187.5kgs x 25+5+5+5

RDL - 72.5kgs x 10+2+2+2

BB Upright Row - 42.5kgs x 10+2+2+2

BB Face Pull - 42.5kgs x 10+2+2+2

EZ Bicep curl - 27.5kgs x 10+2+2+2

Switched workouts around as unikeky to be able to train on Tuesday and generally need the rest day to fall between my bench days rather than back.
 
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Saturday 17 March 2018

MyFitnessPal - 2,834 kcals

Carbs - 360
Protein - 220
Fat - 57

Fitbit - 8,809 steps
 
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Sunday 18 March 2018

Sleep 7:18, in bed from 22:29 to 06:42

Awake 0:55
REM 1:09
Light 4:47
Deep 1:22

7:20am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 51.94 (RR Interval range 46.55 to 63.47)

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

7:30am - Body weight @ 168.8lbs / 76.566kgs

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
 
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Sunday 18 March 2018

7:10pm - All exercises performed myo reps style - 10 rep activation set plus 3 myo rep sets (calves 25 +3)

Front Squat - 75kgs x 10+2+2+2

Flat Bench - 83.75kgs x 10+2+2+2

Standing Calf Raise - 177.5kgs x 25+5+5+5

Close Grip Bench - 67.5kgs x 10+2+2+2
 
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Monday 19 March 2018

Sleep 7:46, in bed from 21:40 to 06:14

Awake 0:48
REM 2:17
Light 4:20
Deep 1:09

6:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 54.48 (RR Interval range 48.57 to 65.71)

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

6:35am - Body weight @ 168.8lbs / 76.566kgs

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
 
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