mickc1965 training log

[mickc1965]

Friday 12 October 2018

Sleep (Fitbit) - 7:00hrs (in bed from 23:21 to 06:17)
Quality (Sleep Cycle) - 69%

Awake 0:56 (13%)
REM 1:24 (20%)
Light 3:30 (51%)
Deep 1:06 (16%)

Caffeine ~492g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 55, average heart rate was 63.06 (RR Interval range 56.73 to 74.20) - Compared to your recent baseline, you should be able to train harder and handle more stress today

3 day HRV CV (Co-efficient of VariabilIty) - 5.1%

Body weight @ 176.4lbs / 80.014kgs

Training

Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets with 5 seconds between sets, once this is achieved will increase weight.

Flat Dumbell Bench Press - 28kgs x 15+3+3+3+2+2

Landmine Row (V handle) - 52.5kgs x 15+3+3+3+3+3

Seated OH Dumbell Press - 20kgs x 15+3+3+3+2+2

Seated Cable Wide Grip Row - 66kgs x 15+3+3+3+3+3

Incline Dumbell Bench Press - 22kgs x 15+3+3+3+2+2

Wide Grip Lat pulldowns - 68.5kgs x 15+3+3+3+3+2

Machine Shoulder Press - 33.25kgs x 15+3+3+3+3+2

Cable Face Pulls - 55.25kgs x 15+3+3+3+3+2

Rope Tricep Pushdown - 50kgs x 15+3+3+3+3+3

Cable Curls - 38.5kgs x 15+3+3+3+3+3

Calories, macros and activity

MyFitnessPal - 1,996 kcals

Carbs - 136
Protein - 218
Fat - 64

Fitbit - 7,341 steps

 

[mickc1965]

Monday 15 October 2018

Sleep (Fitbit) - 6:48hrs (in bed from 23:07 to 06:30)
Quality (Sleep Cycle) - 69% (late night coffees ??)

Awake 0:35 (8%)
REM 1:39 (22%)
Light 3:51 (52%)
Deep 1:18 (18%)

Caffeine ~720g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 56, average heart rate was 58.74 (RR Interval range 45.58 to 73.23 - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (Co-efficient of VariabilIty) - 4.8%

Body weight @ 178.4lbs / 80.921kgs

Training

Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets (calves 10 myo rep sets) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 185gs x 15+3+3+3+3+3

Hack Squat - 72.5kgs x 15+3+3+3+3+3

Seated Leg Curls - 52kgs x 15+3+3+3+3+3

Leg extensions - 66kgs x 15+3+3+3+3+3

Prone Leg Curls - 45kgs x 15+3+3+3+3+3

Calf Raise - 120kgs x 15+3+3+3+3+3+3+3+3+3+3

Ab Crunch Machine - 50kgs x 15+5+5+5+5+5

Calories, macros and activity

Not tracked as went on a full out food binge in the evening

 

[mickc1965]

Tuesday 16 October 2018

Sleep (Fitbit) - 4:11hrs (in bed from 23:54 to 04:44)
Quality (Sleep Cycle) - 41%

Awake 0:39 (13%)
REM 1:08 (23%)
Light 2:41 (56%)
Deep 0:22 (8%)

Caffeine ~600g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 54, average heart rate was 64.20? (RR Interval range 56.21 to 73.67) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (Co-efficient of VariabilIty) - 4.3%

Body weight @ 182.4lbs / 82.735kgs*

*Last night was another night of binge eating, need to get a grip of this

Training

Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets with 5 seconds between sets, once this is achieved will increase weight.

Flat Dumbell Bench Press - 28kgs x 15+3+3+3+3+2

Landmine Row (V handle) - 53.75kgs x 15+3+3+3+3+2

Seated OH Dumbell Press - 20kgs x 15+3+3+3+3+2

Seated Cable Wide Grip Row - 68.5kgs x 15+3+3+3+3+3

Incline Dumbell Bench Press - 22kgs x 15+3+3+3+3+2

Wide Grip Lat pulldowns - 68.5kgs x 15+3+3+3+3+3

Machine Shoulder Press - 33.25kgs x 15+3+3+3+3+3

Cable Face Pulls - 55.25kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 51.25kgs x 15+3+3+3+3+3

Cable Curls - 41kgs x 15+3+3+3+3+3

Calories, macros and activity

Not tracked as went on a full out food binge in the evening AGAIN

 

[mickc1965]

Wednesday 17 October 2018

Sleep (Fitbit) - 5:20hrs (in bed from 00:09 to 06:15)
Quality (Sleep Cycle) - 56%

Awake 0:46 (13%)
REM 1:05 (18%)
Light 3:22 (55%)
Deep 0:53 (14%)

Caffeine ~510g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 50, average heart rate was 63.01 (RR Interval range 57.10 to 75.85) - Your Sympathetic activity appears abnormally elevated.* Consider active recovery and / or the guided breathing reading to enhance recovery

7 day HRV CV (Co-efficient of VariabilIty) - 4.1%

Body weight @ 181.8lbs / 82.463kgs*

*Last night was another night of binge eating

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 2,176 kcals

Carbs - 189
Protein - 225
Fat - 57

Fitbit - 3,239 steps

 

[mickc1965]

Thursday 18 October 2018

Sleep (Fitbit) - 7:16hrs (in bed from 22:06 to 06:30)
Quality (Sleep Cycle) - 65%

Awake 1:08 (14%)
REM 2:08 (25%)
Light 3:41 (44%)
Deep 1:27 (17%)

Caffeine ~400g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 56, average heart rate was 54.11 (RR Interval range 48.11 to 62.89) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (Co-efficient of VariabilIty) - 4.3%

Body weight @ 177.6lbs / 80.558kgs

Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets (calves 10 myo rep sets) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 190kgs x 15+3+3+3+3+3

Hack Squat - 75kgs x 15+3+3+3+2+3

Seated Leg Curls - 54.5kgs x 15+3+3+3+3+3

Leg extensions - 68.5kgs x 15+3+3+3+3+3

Prone Leg Curls - 47kgs x 15+3+3+3+2+2

Calf Raise - 120kgs x 15+4+4+4+4+4+4+4+4+4+4

Ab Crunch Machine - 50kgs x 15+15+15+15+15

Calories, macros and activity

MyFitnessPal - 2,093 kcals

Carbs - 228
Protein - 200
Fat - 42

Fitbit - 10,330 steps

 

[mickc1965]

Friday 19 October 2018

Sleep (Fitbit) - 6:41hrs (in bed from 22:26 to 05:55)
Quality (Sleep Cycle) - 65%

Awake 0:48 (11%)
REM 1:47 (24%)
Light 3:51 (51%)
Deep 1:03 (14%)

Caffeine ~640g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 57, average heart rate was 58.05 (RR Interval range 53.19 to 83.71) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (Co-efficient of VariabilIty) - 4.5%

Body weight @ 176.0lbs / 79.832kgs

Training

Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets with 5 seconds between sets, once this is achieved will increase weight.

Flat Dumbell Bench Press - 28kgs x 15+3+3+3+3+2

Landmine Row (V handle) - 53.75kgs x 15+3+3+3+3+3

Seated OH Dumbell Press - 20kgs x 15+3+3+3+3+2

Seated Cable Wide Grip Row - 68.5kgs x 15+3+3+3+3+3

Incline Dumbell Bench Press - 22kgs x 15+3+3+3+3+2

Wide Grip Lat pulldowns - 71kgs x 15+3+3+3+3+3

Machine Shoulder Press - 34.5kgs x 15+3+3+3+3+2

Cable Face Pulls - 56.5kgs x 15+3+3+3+3+2

Rope Tricep Pushdown - 52.5kgs x 15+3+3+3+3+3

Cable Curls - 42.5kgs x 15+3+3+3+3+3

Calories, macros and activity

MyFitnessPal - 2,130 kcals

Carbs - 227
Protein - 204
Fat - 44

Fitbit - 11,318 steps

 

[mickc1965]

Monday 22 October 2018

Sleep (Fitbit) - 5:50hrs (in bed from 23:11 to 06:00)
Quality (Sleep Cycle) - 71%

Awake 0:59 (14%)
REM 0.36 (9%)
Light 4:09 (61%)
Deep 1:05 (16%)

Caffeine ~420g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 54, average heart rate was 57.78 (RR Interval range 53.29to 68.57) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (Co-efficient of VariabilIty) - 4.9%

Body weight @ 178.8lbs / 81.102kgs

Training

Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets with 5 seconds between sets, once this is achieved will increase weight.

Flat Dumbell Bench Press - 28kgs x 15+3+3+3+3+3

Landmine Row (V handle) - 55kgs x 15+3+3+3+3+3

Seated OH Dumbell Press - 20kgs x 15+3+3+3+3+3

Seated Cable Wide Grip Row - 71kgs x 15+3+3+3+2+2

Incline Dumbell Bench Press - 22kgs x 15+3+3+3+3+3

Wide Grip Lat pulldowns - 73kgs x 15+3+3+3+3+2

Machine Shoulder Press - 34.5kgs x 15+3+3+3+3+3

Cable Face Pulls - 56.5kgs x 15+3+3+3+3+3

Calories, macros and activity

MyFitnessPal - 1,679 kcals

Carbs - 120
Protein - 200
Fat - 44

Fitbit - 25,052 steps

 

[mickc1965]

Tuesday 23 October 2018

Sleep (Fitbit) - 7:14hrs (in bed from 21:56 to 06:00)
Quality (Sleep Cycle) - 84%

Awake 0:50 (10%)
REM 2:11 (27%)
Light 3:46 (47%)
Deep 1:17 (16%)

Caffeine ~570g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 65, average heart rate was 57.73 (RR Interval range 50.69 to 73.23) - 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

7 day HRV CV (Co-efficient of VariabilIty) - 8.4%

Body weight @ 176.0lbs / 79.832kgs

Training

Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets (calves 10 myo rep sets) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 195kgs x 15+3+3+3+3+3

Hack Squat - 75kgs x 15+3+3+3+3+3

GHR - BW x 15+3+3+3+3+3

Leg extensions - 70.5kgs x 15+3+3+3+3+3

Seated Leg Curls - 56.5kgs x 15+3+3+3+3+3

Calf Raise - 120kgs x 15+5+5+5+5+5+5+5+5+5+5

Ab Crunch Machine - 50kgs x 20+20+20+20+20

Rope Tricep Pushdown - 54kgs x 15+3+3+3+3+3

Cable Curls - 45kgs x 15+3+3+3+3+3

Calories, macros and activity

MyFitnessPal - 1,696 kcals

Carbs - 121
Protein - 202
Fat - 44

Fitbit - 26,211 steps

 

[mickc1965]

Wednesday 24 October 2018

Sleep (Fitbit) - 5:59hrs (in bed from 22:22 to 05:00)
Quality (Sleep Cycle) - 73%

Awake 0:39 (10%)
REM 1:21 (20%)
Light 3:48 (57%)
Deep 0:50 (13%)

Caffeine ~750g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 54.41 (RR Interval range 48.65 to 63.41) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (Co-efficient of VariabilIty) - 6.4%

Body weight @ 174.4lbs / 79.106kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 1,846 kcals

Carbs - 168
Protein - 200
Fat - 41

Fitbit - 24,112 steps

 

[mickc1965]

Thursday 25 October 2018

Sleep (Fitbit) - 7:18hrs (in bed from 21:56 to 06:00)
Quality (Sleep Cycle) - 83%

Awake 0:46 (9.5%)
REM 1:52 (23%)
Light 4:24 (54.5%)
Deep 1:02 (13%)

Caffeine ~880g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 55.79 (RR Interval range 49.83 to 70.62) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (Co-efficient of VariabilIty) - 6.2%

Body weight @ 174.0lbs / 78.925kgs

Training

Target is 1 x activation set of 12 reps followed by 5 x myo rep sets totalling 12 reps with 5 seconds between sets, once this is achieved will increase weight.

Flat Dumbell Bench Press - 30kgs x 12+3+3+2+2+2

Landmine Row (V handle) - 60kgs x 12+3+3+2+2+2

Seated OH Dumbell Press - 22kgs x 12+3+3+2+2+2

Seated Cable Wide Grip Row - 74.25kgs x 12+3+3+2+2+2

Incline Dumbell Bench Press - 24kgs x 12+3+3+2+2+2

Wide Grip Lat pulldowns - 75.5kgs x 12+3+3+2+2+2

Machine Shoulder Press - 36kgs x 12+3+3+2+2+2

Cable Face Pulls - 59kgs x 12+3+3+2+2+2

Calories, macros and activity

MyFitnessPal - 2,062 kcals

Carbs - 215
Protein - 203
Fat - 42

Fitbit - 20,408 steps

 

[mickc1965]

Friday 26 October 2018

Sleep (Fitbit) - 7:06hrs (in bed from 22:00 to 06:00)
Quality (Sleep Cycle) - 77%

Awake 0:54 (11%)
REM 2:18 (29%)
Light 3:40 (46%)
Deep 1:08 (14%)

Caffeine ~880g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 54.66 (RR Interval range 49.31 to 66.21) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (Co-efficient of VariabilIty) - 6%

Body weight @ 173.6lbs / 78.744kgs

Training

Target is 1 x activation set of 12 reps followed by 5 x myo rep sets totalling 12 reps (not calves or abs) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 210kgs x 12+3+3+2+2+2

Hack Squat - 130kgs x 12+3+3+2+2+2

GHR - 5kgs x 12+3+3+2+2+2

Leg extensions - 75kgs x 12+3+3+2+2+2

Seated Leg Curls - 59kgs x 12+3+3+2+2+2

Calf Raise - 120kgs x 15+5+5+5+5+5+5+5+5+5+5

Ab Crunch Machine - 50kgs x 25+25+20+20+20

Rope Tricep Pushdown - 59kgs x 15+3+3+3+3+3

Cable Curls - 47.5kgs x 15+3+3+3+3+3

Calories, macros and activity

MyFitnessPal - 4,366 kcals (2,283 kcals from alcohol, macros below from food only)

Carbs - 220
Protein - 202
Fat - 43

Fitbit - 19,204 steps

 

[mickc1965]

Monday 29 October 2018

Sleep (Fitbit) - 6:53hrs (in bed from 22:00 to 05:58)
Quality (Sleep Cycle) - 86%

Awake 1:05 (14%)
REM 1:54 (24%)
Light 3:55 (49%)
Deep 1:04 (13%)

Caffeine ~830g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 53.90 (RR Interval range 48.53 to 68.88) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (Co-efficient of VariabilIty) - 5%

Body weight @ 174.2lbs / 79.016kgs

Training

Target is 1 x activation set of 10 reps followed by 5 x myo rep sets totalling 10 reps with 5 seconds between sets, once this is achieved will increase weight.

Flat Dumbell Bench Press - 32kgs x 10+2+2+2+2+2

Landmine Row (V handle) - 62.5kgs x 10+2+2+2+2+2

Seated OH Dumbell Press - 24kgs x 10+2+2+2+2+2

Seated Cable Wide Grip Row - 78kgs x 10+2+2+2+2+2

Incline Dumbell Bench Press - 26kgs x 10+2+2+2+2+2

Wide Grip Lat pulldowns - 79kgs x 10+2+2+2+2+2

Machine Shoulder Press - 38.5kgs x 10+2+2+2+2+2

Cable Face Pulls - 61.5kgs x 10+2+2+2+2+2

Calories, macros and activity

MyFitnessPal - 2,074 kcals

Carbs - 216
Protein - 200
Fat - 45

Fitbit - 18,387 steps

 

[mickc1965]

Tuesday 30 October 2018

Sleep (Fitbit) - 3:36hrs (in bed from 21:58 to 02:00)
Quality (Sleep Cycle) - 61%

Awake 0:26 (11%)
REM 0:51 (21%)
Light 1:39 (41%)
Deep 1:06 (27%)

Caffeine ~810g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 53.91 (RR Interval range 48.19 to 64.88) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 1.2%

Body weight @ 173.6lbs / 78.744kgs

Training

Target is 1 x activation set of 10 reps followed by 5 x myo rep sets totalling 10 reps (not calves or abs) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 220kgs x 10+2+2+2+2+2

Hack Squat - 137.5kgs x 10+2+2+2+2+2

GHR - 10kgs x 10+2+2+2+2+2

Leg extensions - 79kgs x 10+2+2+2+2+2

Seated Leg Curls - 61.5kgs x 10+2+2+2+2+2

Calf Raise - 120kgs x 20+5+5+5+5+5+5+5+5+5+5

Ab Crunch Machine - 50kgs x 25+25+25+25+25

Rope Tricep Pushdown - 61.5kgs x 10+2+2+2+2+2

Cable Curls - 50kgs x 10+2+2+2+2+2

Calories, macros and activity

MyFitnessPal - 2,179 kcals

Carbs - 220
Protein - 208
Fat - 51

Fitbit - 18,612 steps

 

[mickc1965]

Wednesday 31 October 2018

Sleep (Fitbit) - 7:24hrs (in bed from 21:50 to 06:00)
Quality (Sleep Cycle) - 86%

Awake 0:46 (9%)
REM 1:41 (21%)
Light 4:0 (49%)
Deep 1:42 (21%)

Caffeine ~970g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 64, average heart rate was 55.19 (RR Interval range 47.89 to 72.88) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 4.2%

Body weight @ 173.0lbs / 78.471kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 2,164 kcals

Carbs - 216
Protein - 208
Fat - 51

Fitbit - 12,524 steps

 

[mickc1965]

Thursday 01 November 2018

Sleep (Fitbit) - 7:40hrs (in bed from 21:53 to 06:00)
Quality (Sleep Cycle) - 87%

Awake 0:37 (7%)
REM 2:41 (32%)
Light 3:37 (44%)
Deep 1:22 (17%)

Caffeine ~770g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 56.61 (RR Interval range 49.07 to 70.14) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 4.2%

Body weight @ 172.6lbs / 78.290kgs

Training

Target is 1 x activation set of 8 reps followed by 5 x myo rep sets totalling 8 reps with 5 seconds between sets, once this is achieved will increase weight.

Flat Dumbell Bench Press - 34kgs x 8+2+2+2+1+1

Landmine Row (V handle) - 65kgs x 8+2+2+2+1+1

Seated OH Dumbell Press - 26kgs x 8+2+2+2+1+1

Seated Cable Wide Grip Row - 81.5kgs x 8+2+2+2+1+1

Incline Dumbell Bench Press - 28kgs x 8+2+2+2+1+1

Wide Grip Lat pulldowns - 84kgs x 8+2+2+2+1+1

Machine Shoulder Press - 41kgs x 8+2+2+2+1+1

Cable Face Pulls - 66.5kgs x 8+2+2+2+1+1

Rope Tricep Pushdown - 60.25kgs x 8+2+2+2+1+1

Cable Curls - 54kgs x 8+2+2+2+1+1

Calories, macros and activity

MyFitnessPal - 2,062 kcals

Carbs - 213
Protein - 200
Fat - 45

Fitbit - 22,658 steps

 

[mickc1965]

Friday 02 November 2018

Sleep (Fitbit) - 7:22hrs (in bed from 21:22 to 05:15)
Quality (Sleep Cycle) - 93%

Awake 0:31 (7%)
REM 2:11 (28%)
Light 3:40 (46%)
Deep 1:31 (19.2%)

Caffeine ~570g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 56.48 (RR Interval range 49.47 to 70.38) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 4.2%

Body weight @ 172.0lbs / 78.017kgs

Training

Target is 1 x activation set of 8 reps followed by 5 x myo rep sets totalling 8 reps (not calves or abs) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 230kgs x 8+2+2+2+1+1

Hack Squat - 145kgs x 8+2+2+2+1+1

GHR - 12kgs x for some reason could not perform one of these, gave up

Leg extensions - 81.5kgs x 8+2+2+2+1+1

Seated Leg Curls - 66kgs x 8+2+2+2+1+1

Calf Raise - 120kgs x 25+6+6+6+6+6+6+6+6+6+6

Ab Crunch Machine - 50kgs x 30+25+25+25+25

Calories, macros and activity

MyFitnessPal - 4,307 kcals (1,945 kcals from alcohol, macros below from food only)

Carbs - 229
Protein - 213
Fat - 65

Fitbit - 24,917 steps

 

[mickc1965]

Saturday 03 November 2018

Sleep (Fitbit) - 6:43hrs (in bed from 01:21 to 0910)
Quality (Sleep Cycle) - 80%

Awake 1:06 (14%)
REM 1:54 (24%)
Light 3:42 (48%)
Deep 1:07 (14%)

Caffeine ~470g

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

Body weight @ 172.0lbs / 78.017kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 5,001 kcals (3,098 kcals from alcohol, macros below from food only)

Carbs - 132
Protein - 194
Fat - 68

Fitbit - 29,733 steps

 

[mickc1965]

Sunday 04 November 2018

Sleep (Fitbit) - 2:42hrs (in bed from 04:56 to 07:57)
Quality (Sleep Cycle) - didn't turn app on

Awake 0:19 (11%)
REM 0:37 (24%)
Light 1:29 (50%)
Deep 0:58 (12%)

Caffeine ~360g

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

Body weight @ 174.0lbs / 78.925kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 1,962 kcals

Carbs - 153
Protein - 191
Fat - 61

Fitbit - 13,472 steps

 

[mickc1965]

Monday 05 November 2018

Sleep (Fitbit) - 6:50hrs (in bed from 22:13 to 06:00)
Quality (Sleep Cycle) - 77%

Awake 0:57 (12%)
REM 1:59 (26%)
Light 3:53 (50%)
Deep 0:58 (12%)

Caffeine ~700g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 56.70 (RR Interval range 50.95 to 70.70) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 3.6%

Body weight @ 173.0lbs / 78.471kgs

Training

Target is 1 x activation set of 5 reps followed by 5 x myo rep sets totalling 5 reps with 5 seconds between sets, once this is achieved will increase weight.

Flat DB Bench Press - 36kgs x 5+1+1+1+1+1

Landmine Row (V handle) - 70kgs x 5+1+1+1+1+1

Seated OH DB Press - 26kgs x 5+1+1+1+1+1

Seated Cable Wide Grip Row - 88.5kgs x 5+1+1+1+1+1

Incline DB Bench Press - 28kgs x 5+1+1+1+1+1

Wide Grip Lat pulldowns - 88.5kgs x 5+1+1+1+1+1

Machine Shoulder Press - 45kgs x 5+1+1+1+1+1

Cable Face Pulls - 73kgs x 5+1+1+1+1+1

Rope Tricep Pushdown - 68kgs x 5+1+1+1+1+1

Cable Curls - 59kgs x 5+1+1+1+1+1

Calories, macros and activity

MyFitnessPal - 2,044 kcals

Carbs - 213
Protein - 197
Fat - 44

Fitbit - 17,909 steps

 

[mickc1965]

Tuesday 06 November 2018

Sleep (Fitbit) - 6:50hrs (in bed from 22:10 to 05:46)
Quality (Sleep Cycle) - 80%

Awake 0:46 (10%)
REM 2:03 (27%)
Light 3:19 (44%)
Deep 1:28 (19%)

Caffeine ~400g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 57, average heart rate was 56.61 (RR Interval range 50.57 to 68.49) - Your Sympathetic activity appears abnormally elevated. *Consider active recovery and / or the guided breathing reading to enhance recovery

7 day HRV CV (co-efficient of variability) - 4.5%

Body weight @ 172.8lbs / 78.381kgs

Training

No training due to sore left hamstring from last weeks abortive attempts at Glute Ham Raise

Calories, macros and activity

MyFitnessPal - 2,130 kcals

Carbs - 226
Protein - 202
Fat - 46

Fitbit - 16,393 steps

 

[mickc1965]

Wednesday 07 November 2018

Sleep (Fitbit) - 3:51hrs (in bed from 21:53 to 02:43, woke up at 00:50 then drifted in and out of sleep and gave up trying at 02:43hrs)
Quality (Sleep Cycle) - 38%

Awake 0:59 (20%)
REM 0:42 (15%)
Light 3:02 (63%)
Deep 0:07 (2%)

Caffeine ~580g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 49.86 (RR Interval range 44.46 to 57.58) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 2.6%

Body weight @ 172.6lbs / 78.290kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 2,133 kcals

Carbs - 226
Protein - 202
Fat - 46

Fitbit - 11,145 steps

 

[mickc1965]

Thursday 08 November 2018

Sleep (Fitbit) - 7:37hrs (in bed from 21:39 to 06:00)
Quality (Sleep Cycle) - 100%

Awake 0:44 (9%)
REM 2:02 (24%)
Light 3:56 (47%)
Deep 1:39 (20%)

Caffeine ~760g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 51.61 (RR Interval range 45.71 to 66.42 - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 3.3%

Body weight @ 171.2lbs / 77.655kgs

Training

Target is 1 x activation set of 5 reps followed by 5 x myo rep sets totalling 5 reps with 5 seconds between sets, once this is achieved will increase weight.

Flat DB Bench Press - 38kgs x 5+1+1+1+1+1

Landmine Row (V handle) - 72.5kgs x 5+1+1+1+1+1

Seated OH DB Press - 28kgs x 5+1+1+1+1+1

Seated Cable Wide Grip Row - 91kgs x 5+1+1+1+1+1

Incline DB Bench Press - 30kgs x 5+1+1+1+1+1

Wide Grip Lat pulldowns - 91kgs x 5+1+1+1+1+1

Machine Shoulder Press - 46.1kgs x 5+1+1+1+1+1

Cable Face Pulls - 74.25kgs x 5+1+1+1+1+1

Rope Tricep Pushdown - 69.25kgs x 5+1+1+1+1+1

Cable Curls - 60.25kgs x 5+1+1+1+1+1

Calories, macros and activity

MyFitnessPal - 2,151 kcals

Carbs - 229
Protein - 203
Fat - 46

Fitbit - 9,646 steps

 

[mickc1965]

Friday 09 November 2018

Sleep (Fitbit) - 7:23hrs (in bed from 21:39 to 06:00)
Quality (Sleep Cycle) - 92%

Awake 0:58 (11%)
REM 2:05 (25%)
Light 3:54 (47%)
Deep 1:24 (17%)

Caffeine ~490g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 63, average heart rate was 53.61 (RR Interval range 45.51 to 63.02) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 4.4%

Body weight @ 171.8lbs / 77.927kgs

Training

Target is 1 x activation set of 5 reps followed by 5 x myo rep sets totalling 5 reps (not calves or abs) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 240kgs x 5+1+1+1+1+1

Hack Squat - 155kgs x 5+1+1+1+1+1

GHR - will be dropping these going back to Prone leg curls

Leg extensions - 89.4kgs x 5+1+1+1+1+1

Seated Leg Curls - 73kgs x 5+1+1+1+1+1

Calf Raise - 120kgs x 25+20+19+15+13

Ab Crunch Machine - 50kgs x 30+30+25+25+25

Calories, macros and activity

MyFitnessPal - 2,071 kcals

Carbs - 217
Protein - 200
Fat - 44

Fitbit - 10,368 steps

 

[mickc1965]

Saturday 10 November 2018

Sleep (Fitbit) - 3:37hrs (in bed from 21:57 to 02:05)
Quality (Sleep Cycle) - 62%

Awake 0:31 (13%)
REM 0:39 (16%)
Light 2:25 (58%)
Deep 0:33 (13%)

Caffeine ~770g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 52.48 (RR Interval range 46.37 to 66.21) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 4.1%

Body weight @ 171.6lbs / 77.836kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 2,361 kcals

Carbs - 309
Protein - 151
Fat - 59

Fitbit - 15,981 steps

 

[mickc1965]

Sunday 11 November 2018

Sleep (Fitbit) - 6:28hrs (in bed from 23:52 to 07:00)
Quality (Sleep Cycle) - 83%

Awake 0:40 (9%)
REM 2:00 (28%)
Light 3:21 (47%)
Deep 1:07 (16%)

Caffeine ~600g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 57.55 (RR Interval range 52.24 to 73.85) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 3.8%

Body weight @ 171.2lbs / 77.655kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 3,792 kcals (777 kcals from alcohol, macros below from food only)

Carbs - 320
Protein - 200
Fat - 105

Fitbit - 11,434 steps

 

[mickc1965]

Monday 12 November 2018

Sleep (Fitbit) - 6:58hrs (in bed from 22:01 to 06:00)
Quality (Sleep Cycle) - 88%

Awake 1:01 (13%)
REM 1:39 (21%)
Light 3:56 (49%)
Deep 1:23 (17%)

Caffeine ~390g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 57.60 (RR Interval range 48.92 - 68.72) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 3.8%

Body weight @ 172.2lbs / 78.108kgs

Training

Target is 1 x activation set of 15 reps followed by 5 sets of 3 myo rep sets with 5 seconds between sets, once this is achieved will increase weight.

Flat DB Bench Press - 30kgs x 15+3+3+3+1

Landmine Row (V handle) - 57.5kgs x 15+3+3+3+3+3

Seated OH DB Press - 22kgs x 15+3+3+3+1

Seated Cable Wide Grip Row - 73kgs x 15+3+3+3+3+3

Incline DB Bench Press - 24kgs x 15+3+3+2+2

Wide Grip Lat pulldowns - 73kgs x 15+3+3+3+3+2

Machine Shoulder Press - 36kgs x 15+3+3+3+3+3

Cable Face Pulls - 59kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 56.5kgs x 15+3+3+3+3+2

Cable Curls - 47.5kgs x 15+3+3+3+2+1

Calories, macros and activity

MyFitnessPal - 2,035 kcals

Carbs - 209
Protein - 200
Fat - 43

Fitbit - 9,904 steps

 

[mickc1965]

Tuesday 13 November 2018

Sleep (Fitbit) - 6:55hrs (in bed from 22:03 to 05:30)
Quality (Sleep Cycle) - 90%

Awake 0:32 (7%)
REM 2:13 (30%)
Light 3:25 (46%)
Deep 1:17 (17%)

Caffeine ~880g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 56.25 (RR Interval range 48.08 - 70.54) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 2.9%

Body weight @ 171.6lbs / 77.836kgs

Training

Target is 1 x activation set of 15 reps followed by 5 x myo rep sets totalling 15 reps (not calves or abs) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 200kgs x 15+3+3+3+3+3

Hack Squat - 130kgs x 15+3+3+3+3+3

Seated Leg Curls - 59kgs x 15+3+3+3+3+3

Leg extensions - 73kgs x 15+3+3+3+3+3

Prone Leg Curls - 47kgs x 15+3+3+3+3+3

Calf Raise - 120kgs x 25+20+20+18+17

Ab Crunch Machine - 50kgs x 30+30+30+25+25

Calories, macros and activity

MyFitnessPal - 2,067 kcals

Carbs - 207
Protein - 200
Fat - 47

Fitbit - 13,949 steps

 

[mickc1965]

Wednesday 14 November 2018

Sleep (Fitbit) - 6:07hrs (in bed from 21:49 to 04:53)
Quality (Sleep Cycle) - 76%

Awake 0:57 (13%)
REM 1:44 (25%)
Light 3:24 (48%)
Deep 0:59 (14%)

Caffeine ~750g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 8, average heart rate was 56.66 (RR Interval range 51.33 - 67.37) - Your Sympathetic activity appears abnormally elevated. *Consider active recovery and / or the guided breathing reading to enhance recovery

7 day HRV CV (co-efficient of variability) - 2.7%

Body weight @ 170.0lbs / 77.111kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 6,203 kcals

Carbs - 711
Protein - 241
Fat - 263

Chocolate Fest (over 4600 kcals FFS)

Fitbit - 7,198 steps

 

[mickc1965]

Thursday 15 November 2018

Sleep (Fitbit) - 7:35hrs (in bed from 21:10 to 05:36)
Quality (Sleep Cycle) - 85%

Awake 0:51 (10%)
REM 1:38 (19%)
Light 4:46 (57%)
Deep 1:11 (14%)

Caffeine ~1110g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 54, average heart rate was 65.10 (RR Interval range 55.25 - 78.77) - Compared to your personal baseline your Sympathetic activity is abnormally high. To avoid over training or over stressing it is highly recommended to prioritize rest. *Good activities include: HRV guided breathing, walking and light mobility work

7 day HRV CV (co-efficient of variability) - 5.1%

Body weight @ 174.0lbs / 78.925kgs (chocolate binge last night over 4600 kcals of chocolate FFS)

Training

Target is 1 x activation set of 15 reps followed by 5 x myo rep sets totalling 15 reps with 5 seconds between sets, once this is achieved will increase weight.

Flat DB Bench Press - 30kgs x 15+3+3+3+2+1

Landmine Row (V handle) - 60kgs x 15+3+3+3+3+3

Seated OH DB Press - 22kgs x 15+3+3+3+2+0

Seated Cable Wide Grip Row - 74.25kgs x 15+3+3+3+3+3

Incline DB Bench Press - 24kgs x 15+3+3+2+2+0

Wide Grip Lat pulldowns - 74.25kgs x 15+3+3+3+3+2

Machine Shoulder Press - 37kgs x 15+3+3+3+3+2 (didn't lock 3rd rep)

Cable Face Pulls - 60.25kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 56.5kgs x 15+3+3+3+3+3

Cable Rope Curls - 36kgs x 15+3+3+3+3+3

Tricep Pushdown - 36kgs x 15+3+3+3+3+3

Cable Curls - 47.5kgs x 15+3+3+3+2+2

Calories, macros and activity

MyFitnessPal - 2,015 kcals

Carbs - 163
Protein - 215
Fat - 55

Fitbit - 17,706 steps

 

[mickc1965]

Friday 16 November 2018

Sleep (Fitbit) - 6:46hrs (in bed from 221:43 - 05:44)
Quality (Sleep Cycle) - 93%

Awake 1:15 (16%)
REM 1:03 (13%)
Light 4:19 (54%)
Deep 1:24 (17%)

Caffeine ~760g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 55, average heart rate was 58.34 (RR Interval range 52.83 - 66.28) - Your Sympathetic activity appears abnormally elevated. *Consider active recovery and / or the guided breathing reading to enhance recovery

7 day HRV CV (co-efficient of variability) - 5.5%

Body weight @ 171.2lbs / 77.655kgs

Training

Target is 1 x activation set of 15 reps followed by 5 x myo rep sets totalling 15 reps (not calves or abs) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 205kgs x 15+3+3+3+3+3

Hack Squat - 132.5kgs x 15+3+3+3+3+3

Seated Leg Curls - 60kgs x 15+3+3+3+3+3

Leg extensions - 74kgs x 15+3+3+3+3+3

Prone Leg Curls - 48kgs x 15+3+3+3+3+2

Calf Raise - 120kgs x 25+20+20+20+20

Ab Crunch Machine - 50kgs x 30+30+30+30+25

Calories, macros and activity

MyFitnessPal - 3,893 kcals (1,500 kcals from alcohol, macros below from food only)

Carbs - 208
Protein - 222
Fat - 74

Fitbit - 18,947 steps

 

[mickc1965]

Saturday 17 November 2018

Sleep (Fitbit) - 6:25hrs (in bed from 23:53 to 07:22)
Quality (Sleep Cycle) - 73%

Awake 1:05 (14%)
REM 1:24 (19%)
Light 3:49 (51%)
Deep 1:12 (16%)

Caffeine ~950g

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

Body weight @ 172.2lbs / 78.108kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 4,202 kcals (1,700 kcals from alcohol, macros below from food only)

Carbs - 175
Protein - 261
Fat - 74

Fitbit - 15,864 steps

 

[mickc1965]

Sunday 18 November 2018

Sleep (Fitbit) - 5:10hrs (in bed from 02:39 to 08:07)
Quality (Sleep Cycle) - ?%

Awake 0:18 (5%)
REM 0:48 (15%)
Light 3:21 (61%)
Deep 1:01 (19%)

Caffeine ~500g

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

Body weight @ 171.4lbs / 77.746kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 2,025 kcals

Carbs - 165
Protein - 215
Fat - 56

Fitbit - 17,273 steps

 

[mickc1965]

Monday 19 November 2018

Sleep (Fitbit) - 6:25hrs (in bed from 21:54 to 05:00)
Quality (Sleep Cycle) - 78%

Awake 0:41 (9%)
REM 1:45 (25%)
Light 3:28 (49%)
Deep 1:12 (17%)

Caffeine ~900g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 54.86 (RR Interval range 48.53 - 63.67) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 4.4%

Body weight @ 170.6lbs / 77.383kgs

Training

Target is 1 x activation set of 12 reps followed by 5 x myo rep sets totalling 12 reps with 5 seconds between sets, once this is achieved will increase weight.

Flat DB Bench Press - 32kgs x 12+3+3+2+2+1

Landmine Row (V handle) - 62.5kgs x 12+3+3+2+2+2

Seated OH DB Press - 24kgs x 12+3+3+2+1+1

Seated Cable Wide Grip Row - 75.5kgs x 12+3+3+2+2+2

Incline DB Bench Press - 26kgs x 12+3+3+2+1+1

Wide Grip Lat pulldowns - 79kgs x 12+3+3+2+2+2

Machine Shoulder Press - 37 36kgs x 12+3+3+2+2+2

Cable Face Pulls - 60.25kgs x 12+3+3+2+2+2

Rope Tricep Pushdown - 60.25kgs x 12+3+3+2+2+2

Cable Rope Curls - 41kgs x 12+3+3+2+2+2

Tricep Pushdown - 41kgs x 12+3+3+2+2+2

Cable Curls - 50kgs x 12+3+3+2+2+2

Calories, macros and activity

MyFitnessPal - 2,038 kcals

Carbs - 167
Protein - 216
Fat - 55

Fitbit - 16,084 steps

 

[mickc1965]

Tuesday 20 November 2018

Sleep (Fitbit) - 6:57hrs (in bed from 22:04 to 05:54)
Quality (Sleep Cycle) - 83%

Awake 0:53 (11%)
REM 2:31 (32%)
Light 3:24 (44%)
Deep 1:02 (13%)

Caffeine ~1010g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 54.48 (RR Interval range 49.63 - 66.49) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 3.1%

Body weight @ 169.4lbs / 76.838kgs

Training

Target is 1 x activation set of 12 reps followed by 5 x myo rep sets totalling 12 reps (not calves or abs) with 5 seconds between sets, once this is achieved will increase weight.

Leg Press - 212.5kgs x 12+3+3+2+2+2

Hack Squat - 132.5kgs x 12+3+3+2+2+2

Seated Leg Curls - 60.25kgs x 12+3+3+2+2+2

Leg extensions - 77.5kgs x 12+3+3+2+2+2

Prone Leg Curls - 50kgs x 12+3+3+2+2+2

Calf Raise - 120kgs x 25+25+20+20+20

Ab Crunch Machine - 50kgs x 30+30+30+30+30

Calories, macros and activity

MyFitnessPal - 2,042 kcals

Carbs - 166
Protein - 216
Fat - 56

Fitbit - 14,766 steps

 

[mickc1965]

Wednesday 21 November 2018

Sleep (Fitbit) - 4:02hrs (in bed from 21:38 to 02:25)
Quality (Sleep Cycle) - 62%

Awake 0:45 (16%)
REM 0:44 (15%)
Light 2:19 (48%)
Deep 0:59 (21%)

Caffeine ~1,110g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 60, average heart rate was 52.92 (RR Interval range 47.19 -63.47) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 4.3%

Body weight @ 169.4lbs / 76.838kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 2,030 kcals

Carbs - 164
Protein - 215
Fat - 56

Fitbit - 11,217 steps

 

[mickc1965]

Thursday 22 November 2018

Sleep (Fitbit) - 6:48hrs (in bed from 21:58 to 05:27)
Quality (Sleep Cycle) - 85%

Awake 0:41 (9%)
REM 1:34 (21%)
Light 4:14 (57%)
Deep 1:00 (13%)

Caffeine ~990g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 52.32 (RR Interval range 47.33 - 61.07) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 3.5%

Body weight @ 168.2lbs / 76.294kgs

Training

Target is 1 x activation set of 12 reps followed by 5 x myo rep sets totalling 12 reps with 5 seconds between sets, once this is achieved will increase weight.

Flat DB Bench Press - 32kgs x 12+3+3+2+2+1

Landmine Row (V handle) - 63.75kgs x 12+3+3+2+2+2

Seated OH DB Press - 24kgs x 12+3+3+2+2+1

Seated Cable Wide Grip Row - 79kgs x 12+3+3+2+2+2

Incline DB Bench Press - 26kgs x 12+3+3+2+1+0

Wide Grip Lat pulldowns - 80.25kgs x 12+3+3+2+2+2

Machine Shoulder Press - 38.3kgs x 12+3+3+2+1+1

Cable Face Pulls - 61.5kgs x 12+3+3+2+2+2

Rope Tricep Pushdown - 61.25kgs x 12+3+3+2+2+2

Cable Rope Curls - 43.5kgs x 12+3+3+2+2+2

Tricep Pushdown - 43.5kgs x 12+3+3+2+2+2

Cable Curls - 51.25kgs x 12+3+3+2+2+2

Calories, macros and activity

MyFitnessPal - 2,218 kcals

Carbs - 204
Protein - 218
Fat - 58

Fitbit - 17,816 steps

 

[mickc1965]

Friday 23 November 2018

Sleep (Fitbit) - 7:05hrs (in bed from 21:37 to 05:20)
Quality (Sleep Cycle) - 85%

Awake 0:38 (8%)
REM 2:24 (31%)
Light 3:24 (44%)
Deep 1:17 (17%)

Caffeine ~990g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 54.90 (RR Interval range 49.59 - 64.81) - Compared to your recent baseline, you should be able to train harder and handle more stress today

7 day HRV CV (co-efficient of variability) - 2.2%

Body weight @ 168.2lbs / 76.294kgs

Training

No training today as waiting for a delivery of dining room furniture this morning and the wrong one turned up, appears the shop ordered the wrong one so had to go into the shop and sort it out!! Not a happy bunny.

Calories, macros and activity

MyFitnessPal - 2,288 kcals

Carbs - 208
Protein - 218
Fat - 64

Fitbit - 21,101 steps