mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Wednesday 24 August 2016
5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 62, average heart rate was 56.54 (range 50.24 - 72.62)
Body weight (in gym wear (naked +1.2lbs)) - 164.0lbs / 74.39kgs
6:15am - DELOAD - Routine B Upper Body Circuit
Flat Bench - 60kgs x 10, 10
Neutral grip chins - BW x 10, 10
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 10, 10
Inverted Body Rows (feet elevated) - BW x 10, 10
EZ curls - 25kgs x 10, 10
Skullcrushers - 35kgs x 10, 10
Body weight after training and emptying bladder - 162.2lbs / 73.57kgs
5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 62, average heart rate was 56.54 (range 50.24 - 72.62)
Body weight (in gym wear (naked +1.2lbs)) - 164.0lbs / 74.39kgs
6:15am - DELOAD - Routine B Upper Body Circuit
Flat Bench - 60kgs x 10, 10
Neutral grip chins - BW x 10, 10
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 10, 10
Inverted Body Rows (feet elevated) - BW x 10, 10
EZ curls - 25kgs x 10, 10
Skullcrushers - 35kgs x 10, 10
Body weight after training and emptying bladder - 162.2lbs / 73.57kgs
mickc1965
Well-Known Member
Thursday 25 August 2016
5:55 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 60, average heart rate was 58.16 (range 51.41 - 73.23)
Body weight (in gym wear (naked +1.2lbs)) - 162.6lbs / 73.75kgs
6:20am - DELOAD Routine A Upper Body
OH Press - 50kgs x 10
Supinated Grip Chins - BW x 10
Dips - BW x 10
Wide Grip Chins - BW x 10
Rear Shrugs - 150kgs x 15
EZ curls - 25kgs x 10
Skullcrushers - 35kgs x 10
Body weight after training and emptying bladder - 160.6lbs / 72.85kgs
5:55 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 60, average heart rate was 58.16 (range 51.41 - 73.23)
Body weight (in gym wear (naked +1.2lbs)) - 162.6lbs / 73.75kgs
6:20am - DELOAD Routine A Upper Body
OH Press - 50kgs x 10
Supinated Grip Chins - BW x 10
Dips - BW x 10
Wide Grip Chins - BW x 10
Rear Shrugs - 150kgs x 15
EZ curls - 25kgs x 10
Skullcrushers - 35kgs x 10
Body weight after training and emptying bladder - 160.6lbs / 72.85kgs
mickc1965
Well-Known Member
Weekly weigh in - Friday 26 August 2016
Average Weight - 162.5bs / 73.71kgs - down 2.7lbs / 1.18kg (imagine its mainly water weight for LCHF diet)
Average nett (after cardio) daily calorie intake - 2242 = last weeks body weight x 13.57 / Gross (before cardio) - none performed
Average daily macros (c/p/f are from food only)
carbs @ 5.9% (33g)
protein @ 28.5% (160g)
fats @ 65.5% (163g)
alcohol @ 0%
Average Weight is calculated over the last 7 days
Average Weight - 162.5bs / 73.71kgs - down 2.7lbs / 1.18kg (imagine its mainly water weight for LCHF diet)
Average nett (after cardio) daily calorie intake - 2242 = last weeks body weight x 13.57 / Gross (before cardio) - none performed
Average daily macros (c/p/f are from food only)
carbs @ 5.9% (33g)
protein @ 28.5% (160g)
fats @ 65.5% (163g)
alcohol @ 0%
Average Weight is calculated over the last 7 days
mickc1965
Well-Known Member
Friday 26 August 2016
5:45 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 66, average heart rate was 58.73 (range 50.61 - 71.19)
Body weight (in gym wear (naked +1.2lbs)) - 162.0lbs / 73.48kgs
6:15am - DELOAD Routine B Upper Body
Flat Bench - 60kgs x 10
Neutral grip chins - BW x 10
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 10
Inverted Body Rows (feet elevated) - BW x 10
Front Shrugs - 125kgs x 15
EZ curls - 25kgs x 10
Skullcrushers - 35kgs x 10
Body weight after training and emptying bladder - 160.6lbs / 72.85kgs
5:45 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 66, average heart rate was 58.73 (range 50.61 - 71.19)
Body weight (in gym wear (naked +1.2lbs)) - 162.0lbs / 73.48kgs
6:15am - DELOAD Routine B Upper Body
Flat Bench - 60kgs x 10
Neutral grip chins - BW x 10
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 10
Inverted Body Rows (feet elevated) - BW x 10
Front Shrugs - 125kgs x 15
EZ curls - 25kgs x 10
Skullcrushers - 35kgs x 10
Body weight after training and emptying bladder - 160.6lbs / 72.85kgs
mickc1965
Well-Known Member
Saturday 27 August 2016
8:29 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 53, average heart rate was 64.00 (range 57.85 - 74.20) - alcohol induced
Body weight on waking and emptying bladder - 160.0lbs / 72.57kgs
3:00pm - DELOAD Routine A
Body weight (in gym wear (naked +1.2lbs)) - 164.0lbs / 74.39kgs
OH Press - 50kgs x 10
Supinated Grip Chins - BW x 10
Dips - BW x 10
Wide Grip Chins - BW x 10
EZ curls - 25kgs x 10
Skullcrushers - 35kgs x 10
Squats - 80kgs x 10
Hack Squats - 80kgs x 10
Calf Raise - 140kgs x 10, 10
8:29 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 53, average heart rate was 64.00 (range 57.85 - 74.20) - alcohol induced
Body weight on waking and emptying bladder - 160.0lbs / 72.57kgs
3:00pm - DELOAD Routine A
Body weight (in gym wear (naked +1.2lbs)) - 164.0lbs / 74.39kgs
OH Press - 50kgs x 10
Supinated Grip Chins - BW x 10
Dips - BW x 10
Wide Grip Chins - BW x 10
EZ curls - 25kgs x 10
Skullcrushers - 35kgs x 10
Squats - 80kgs x 10
Hack Squats - 80kgs x 10
Calf Raise - 140kgs x 10, 10
Last edited:
mickc1965
Well-Known Member
Sunday 28 August 2016
7:50 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 56.49 (range 49.63 - 68.27)
Body weight (in gym wear (naked +1.2lbs)) - 163.6lbs / 74.21kgs
8:30am - DELOAD Routine B Upper Body
Flat Bench - 60kgs x 10
Neutral grip chins - BW x 10
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 10
Inverted Body Rows (feet elevated) - BW x 10
Front Shrugs - 125kgs x 15
EZ curls - 25kgs x 10
Skullcrushers - 35kgs x 10
Body weight after training and emptying bladder - 161.8lbs / 73.39kgs
7:50 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 56.49 (range 49.63 - 68.27)
Body weight (in gym wear (naked +1.2lbs)) - 163.6lbs / 74.21kgs
8:30am - DELOAD Routine B Upper Body
Flat Bench - 60kgs x 10
Neutral grip chins - BW x 10
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 10
Inverted Body Rows (feet elevated) - BW x 10
Front Shrugs - 125kgs x 15
EZ curls - 25kgs x 10
Skullcrushers - 35kgs x 10
Body weight after training and emptying bladder - 161.8lbs / 73.39kgs
Last edited:
mickc1965
Well-Known Member
Wednesday 31 August 2016
06:53 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 55, average heart rate was 55.30 (range 49.71 - 68.34)
Body weight - 168.2lbs / 76.29kgs
Quite a significant increase in body weight over the last 3 days as completely abused it (food and alcohol) on Sunday and Monday celebrating the wifes birthday, so will get back on track with the LCHF diet today and get back down to 160lbs as I was on Saturday morning, biggest problem I am having with the LCHF diet is bowel movements, this morning was first movement in 7 days (that movement was the worst diarrhea I have ever encountered) so need to find something to help with the transit time.
06:53 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 55, average heart rate was 55.30 (range 49.71 - 68.34)
Body weight - 168.2lbs / 76.29kgs
Quite a significant increase in body weight over the last 3 days as completely abused it (food and alcohol) on Sunday and Monday celebrating the wifes birthday, so will get back on track with the LCHF diet today and get back down to 160lbs as I was on Saturday morning, biggest problem I am having with the LCHF diet is bowel movements, this morning was first movement in 7 days (that movement was the worst diarrhea I have ever encountered) so need to find something to help with the transit time.
mickc1965
Well-Known Member
I have decided for consistency that any walking I do will only be logged as cardio once I have done more than 35,000 steps in a week (logged on my fitbit - Fri to Thu), for every 1000 steps over that figure will be logged as 50 kcals of cardio (as this is equal to 0.5 miles based on my step count), should I do any running or cycling this will be logged separately.
mickc1965
Well-Known Member
Wednesday 31 August 2016
6:00pm - DELOAD Upper Body (approx 65% of 15 rep max)
OH Press - 40kgs x 15
Supinated Grip Chins - BW x 15
Flat Bench - 50kgs x 15
Inverted Row - BW x 15
Neutral Grip Chins - BW x 15
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 15
Wide Grip Chins - BW x 15
Dips - 80kgs (BW plus belt plus 2.5kgs) x 15
Rear Shrugs - 150kgs x 15
Front Shrugs - 130kgs x 15
Skullcrushers - 25kgs x 15
EZ curls - 17.5kgs x 15
6:00pm - DELOAD Upper Body (approx 65% of 15 rep max)
OH Press - 40kgs x 15
Supinated Grip Chins - BW x 15
Flat Bench - 50kgs x 15
Inverted Row - BW x 15
Neutral Grip Chins - BW x 15
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 15
Wide Grip Chins - BW x 15
Dips - 80kgs (BW plus belt plus 2.5kgs) x 15
Rear Shrugs - 150kgs x 15
Front Shrugs - 130kgs x 15
Skullcrushers - 25kgs x 15
EZ curls - 17.5kgs x 15
Last edited:
mickc1965
Well-Known Member
Thursday 01 September 2016
6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 66, average heart rate was 58.51 (range 50.36 - 73.94)
Very poor sleep last night (5.5 hours of broken sleep) as seem to have come down with a heavy cold (or keto flu), feel rough as f**k this morning.
Body weight on waking and emptying bladder - 167.2lbs / 75.84kgs
6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 66, average heart rate was 58.51 (range 50.36 - 73.94)
Very poor sleep last night (5.5 hours of broken sleep) as seem to have come down with a heavy cold (or keto flu), feel rough as f**k this morning.
Body weight on waking and emptying bladder - 167.2lbs / 75.84kgs