mickc1965 training log

Monday 19 March 2018

7:05pm - All exercises performed myo reps style - 10 rep activation set 5 myo rep sets (shrugs 25 +5)

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

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

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

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

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

EZ Bicep curl - 27.5kgs x 10+2+2+2+2+2
 
Last edited:
Monday 19 March 2018

MyFitnessPal - 2,878 kcals

Carbs - 374
Protein - 218
Fat - 57

Fitbit - 10,253 steps
 
Last edited:
Tuesday 20 March 2018

Sleep 7:15, in bed from 22:18 to 06:36

Awake 1:03
REM 2:06
Light 4:11
Deep 0:58

7:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 54.26 (RR Interval range 48.65 to 66.64)

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

7:25am - 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

REST DAY
 
Last edited:
Wednesday 21 March 2018

Sleep 6:35, in bed from 22:30 to 06:10

Awake 1:05
REM 1:22
Light 4:06
Deep 1:07

Not sure the above is correct as had a bad night with the missus being ill, awake on and off from around 3am. Side effects of chemo are harsh for her at the moment and will probably only get worse :(

6:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 58, average heart rate was 54.15 (RR Interval range 48.42 to 65.64)

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

Again above score probably influenced by lack of sleep last night.

6:35am - Body weight @ 169.0lbs / 76.657kgs

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
 
Wednesday 21 March 2018

7:00pm - All exercises performed myo reps style - 10 rep activation set plus 5 myo rep sets (calves 25 +5)

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

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

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

Close Grip Bench - 67.5kgs x 10+2+2+2+2+2
 
Last edited:
Wednesday 21 March 2018

MyFitnessPal - 2,893 kcals

Carbs - 379
Protein - 244
Fat - 58

Fitbit - 6,503 steps
 
Last edited:
Thursday 22 March 2018

Strategic Deconditioning (Day 1) / Holiday

Sleep 6:16, in bed from 22:09 to 05:20

Awake 0:55
REM 1:11
Light 3:47
Deep 1:18

5:30am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 55.21 (RR Interval range 49.51 to 69.74)

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

5:40am - 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
 
Last edited:
Thursday 22 March 2018

Average Weight - 168.8lbs / 76.566kgs - up 0.3lbs / 0.136kgs

Average Weight was calculated over the last 7 days - 168.8 / 168.6 / 168.8 / 168.8 / 168.8 / 169.0 / 168.8 = 168.80

Average daily calorie intake based on last weeks body weight (168.5 lbs) - Nett target was 2,781 kcals (body weight x16.5)

Nett (after cardio) 2,780 (x16.50)
Gross (before cardio) - 3,006 (x17.84)

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 31,725 steps over

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

carbs @ 46.63% (350.44g)
protein @ 28.99% (217.85g)
fats @ 16.90% (56.46g)
alcohol @ 7.47%

Goal for upcoming week - On holiday so will try and minimise weight gain, will up steps significantly to try and negate alcohol intake as much as possible. Friday, Saturday and Sunday night will be heavy drinking as my best mate and his missus are joining us from then on it will just be me and the missus.
 
Last edited:
Friday 23 March 2018

Strategic Deconditioning (Day 2) / Holiday

Sleep 5:09, in bed from 0:45 to 6:36

Awake 0:42
REM 0:54
Light 3:26
Deep 0:49

HRV Elite - no test as forgot my chests strap, doh!!

Body weight @ 168.4lbs / 76.385kgs

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

MyFitnessPal - 3,201 kcals (1,939 kcals from food plus 1,262 from alcohol) macros below from food only

Carbs - 250
Protein - 153
Fat - 36

Fitbit - 16,123steps
 
Last edited:
Saturday 24 March 2018

Strategic Deconditioning (Day 3) / Holiday

Sleep 5:11, in bed from 2:50 to 8:47

Awake 0:46
REM 1:05
Light 3:15
Deep 0:51

HRV Elite - no test as forgot my chests strap, doh!!

Body weight @ 167.8lbs / 76.113kgs

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

MyFitnessPal - 4,013 kcals (2,249 kcals from food plus 1,764 from alcohol) macros below from food only

Carbs - 270
Protein - 125
Fat - 78

Fitbit - 15,046 steps
 
Last edited:
Sunday 25 March 2018

Strategic Deconditioning (Day 4) / Holiday

Sleep 7:23, in bed from 0:38 to 8:55 (9:55 BST)

Awake 0:54
REM 1:36
Light 4:26
Deep 1:21

HRV Elite - no test as forgot my chests strap, doh!!

Body weight @ 168.4lbs / 76.385kgs

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

MyFitnessPal - 3,948 kcals (2,346 kcals from food plus 1,602 from alcohol) macros below from food only

Carbs - 232
Protein - 169
Fat - 81

Fitbit - 17,041 steps
 
Last edited:
Monday 26 March 2018

Strategic Deconditioning (Day 5) / Holiday

Sleep 5:50, in bed from 1:38 to 8:04

Awake 0:36
REM 1:48
Light 2:58
Deep 1:04

HRV Elite - no test as forgot my chests strap, doh!!

Body weight @ 168.0lbs / 76.202kgs

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

MyFitnessPal - 2,944 kcals

Carbs - 354
Protein - 205
Fat - 77

Fitbit - 23,152 steps
 
Last edited:
Tuesday 27 March 2018

Strategic Deconditioning (Day 6) / Holiday

Sleep 7:13, in bed from 10:49 to 7:27

Awake 1:25
REM 0:58
Light 5:00
Deep 1:15

HRV Elite - no test as forgot my chests strap, doh!!

Body weight @ 169.6lbs / 76.929kgs

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

MyFitnessPal - 2,963 kcals

Carbs - 408
Protein - 176
Fat - 69

Fitbit - 26,650 steps
 
Last edited:
Wednesday 28 March 2018

Strategic Deconditioning (Day 7) / Holiday

Sleep 4:29, in bed from 11:09 to 4:15

Awake 0:37
REM 1:00
Light 3:03
Deep 0:26

HRV Elite - no test as forgot my chests strap, doh!!

Body weight @ 170.0lbs / 77.111kgs

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

MyFitnessPal - 2,474 kcals

Carbs - 340
Protein - 169
Fat - 49

Fitbit - 15,051 steps
 
Last edited:
Thursday 29 March 2018

Strategic Deconditioning (Day 8)

Sleep 7:42, in bed from 21:26 to 06:22

Awake 1:14
REM 1:40
Light 4:35
Deep 1:27

6:30am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 61, average heart rate was 53.57 (RR Interval range 48.08 to 67.22)

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

6:40am - Body weight @ 169.4lbs / 76.838kgs

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
 
Thursday 29 March 2018

Average Weight - 168.8lbs / 76.566kgs - no change

Average Weight was calculated over the last 7 days - 168.4 / 167.8 / 168.4 / 168.0 / 169.6 / 170.0 / 169.4 = 168.80

Average daily calorie intake based on last weeks body weight (168.8 lbs) - Nett target was 2,532 kcals (body weight x15)

Nett (after cardio) 2,432 (x14.41)
Gross (before cardio) - 3,123 (x18.50)

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 96,761 steps over

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

carbs @ 39.59% (309.02g)
protein @ 20.99% (163.86g)
fats @ 18.27% (63.37g)
alcohol @ 21.25%

Goal for upcoming week - slow bulk phase aiming for weight gain of 0.2lb to 0.25lb per week, daily nett calories is 2,786 (body weight x 16.5)
 
Last edited:
Friday 30 March 2018

Strategic Deconditioning (Day 9)

Sleep 4:45, in bed from 11:29 to 4:58

Awake 0:44
REM 1:08
Light 2:58
Deep 0:39

5:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 52.54 (RR Interval range 46.65 to 65.92)

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

5:30am - Body weight @ 167.8lbs / 76.113kgs

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

MyFitnessPal - 4,661 kcals (2,503 kcals from food plus 2,153 from alcohol) macros below from food only

Carbs - 349
Protein - 166
Fat - 50

Fitbit - 20,197 steps
 
Last edited:
You must log in or register to reply here.
Back
Top