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mickc1965 training log

Wednesday 23 May 2018

Sleep 06:44 (in bed from 21:58 to 05:41), quality of sleep 91%

Awake 0:59
REM 2:01
Light 3:48
Deep 0:55

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 55.46 (RR Interval range 48.30 to 70.22)

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

Body weight @ 165.6lbs / 75.115kgs

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25 +5)

Pendlay Rows - 116.25kgs x 8+2+2+2+2+1

Front Shrugs - 171.25kgs x 25+5+5+5+5+5

EZ Hammer Curls - 26.25kgs x 8+2+2+2+2+2

MyFitnessPal - 2,317 kcals

Carbs - 312
Protein - 185
Fat - 36

Fitbit - 8,372 steps
 
Thursday 24 May 2018

Sleep 6:17hrs (in bed from 22:03 to 05:03), quality of sleep 75%

Awake 0:44
REM 1:24
Light 3:32
Deep 1:21

HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 63, average heart rate was 53.37 (RR Interval range 47.01 to 64.47)

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

Body weight @ 165.8lbs / 75.206kgs

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (calves 25 +5)

BB Hack Squat - 121.25kgs x 8+2+2+2+2+2

RDL - 82.5kgs x 8+2+2+2+2+2

Standing Calf Raise - 187.5kgs x 25+5+5+5+5+5

MyFitnessPal - 2,090 kcals

Carbs - 279
Protein - 171
Fat - 32

Fitbit - 20,133 steps (that's one bottle of red accommodated for)
 
Friday 25 May 2018

Sleep 6:06hrs (in bed from 22:02 to 05:06), quality of sleep 78%

Awake 0:58
REM 1:43
Light 3:20
Deep 1:03

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9
(Parasympathetic) with a score of 61, average heart rate was 54.27 (RR Interval range 49.15 to 67.15)

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

Body weight @ 165.2lbs / 74.933kgs

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets

Incline Bench - 71.25kgs x 8+2+2+2+2+2

BB Upright Rows - 48.75kgs x 8+2+2+2+2+2

BB Face Pulls - 48.75kgs x 8+2+2+2+2+2

Close Grip Bench - 75kgs x 8+2+2+2+2+2

MyFitnessPal - 4,276 kcals (2,380 kcals from food plus 1,896 from alcohol) macros below from food only

Carbs - 216
Protein - 158
Fat - 98

Fitbit - 21,976 steps
 
Monday 28 May 2018

Sleep 6:12 (in bed from 00:02 to 07:22), quality of sleep 73%

Awake 1:08
REM 1:36
Light 3:32
Deep 1:04

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

Body weight @ 166.0lbs / 75.296kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25 +5)

Dead Stop BB Rows - 121.25kgs x 8+2+2+2+2+2

Rear Shrugs - 198.75kgs x 25+5+5+5+5+5

EZ Curls - 33.75kgs x 8+2+2+2+2+2

MyFitnessPal - 2,158 kcals

Carbs - 275
Protein - 159
Fat - 47

Fitbit - 12,403 steps
 
Tuesday 29 May 2018

Sleep 6:31 (in bed from 22:40 to 06:20), quality of sleep 89%

Awake 1:09
REM 0:44
Light 4:37
Deep 1:10

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 64, average heart rate was 53.66 (RR Interval range 48.80 to 70.54)

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

Body weight @ 165.8lbs / 75.206kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (calves 25 +5)

Front Squat - 82.5kgs x 8+2+2+2+2+2

RDL - 83.75kgs x 8+2+2+2+2+2

Standing Calf Raise - 190kgs x 25+5+5+5+5+5

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,292 kcals

Carbs - 306
Protein - 152
Fat - 51

Fitbit - 13,905 steps
 
Wednesday 30 May 2018

Sleep 6:29hrs (in bed from 22:40 to 06:29), quality of sleep 91%

Awake 1:08
REM 1:34
Light 3:54
Deep 1:01

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 63, average heart rate was 54.22 (RR Interval range 46.90 to 68.72)

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

Body weight @ 165.4lbs / 75.024kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets

Flat Bench - 86.75kgs x 8+2+2+2+2+2

BB Upright Rows - 50kgs x 8+2+2+2+2+2

BB Face Pulls - 50kgs x 8+2+2+2+2+2

Close Grip Bench - 76.75kgs x 8+2+2+2+2+2

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,507 kcals

Carbs - 372
Protein - 159
Fat - 42

Fitbit - 11,006 steps
 
Thursday 31 May 2018

Sleep 7:03hrs (in bed from 22:31 to 06:09), quality of sleep 88%

Awake 0:35
REM 1:50
Light 3:48
Deep 1:25

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 63, average heart rate was 51.52 (RR Interval range 45.51 to 63.60)

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

Body weight @ 165.4lbs / 75.024kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25 +5)

Pendlay Rows - 116.25kgs x 8+2+2+2+2+2

Front Shrugs - 172.5kgs x 25+5+5+5+5+5

EZ Hammer Curls - 27.5kgs x 8+2+2+2+2+2

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,288 kcals

Carbs - 334
Protein - 153
Fat - 38

Fitbit - 8,455 steps
 
Friday 01 June 2018

Sleep 06:50 (in bed from 22:11 to 06:10), quality of sleep 92%

Awake 1:09
REM 1:50
Light 3:48
Deep 1:12

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 61, average heart rate was 54.30 (RR Interval range 47.37 to 64.61)

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

Body weight @ 165.4lbs / 75.024kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (calves 25 +5)

BB Hack Squat - 122.5kgs x 8+2+2+2+2+2

RDL - 83.75kgs x 8+2+2+2+2+2

Standing Calf Raise - 190kgs x 25+5+5+5+5+5

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,288 kcals

Carbs - 321
Protein - 167
Fat - 37

Fitbit - 8,386 steps
 
Saturday 02 June 2018

Sleep 7:08 (in bed from 22:18 to 06:25), quality of sleep 90%

Awake 0:59
REM 1:31
Light 4:49
Deep 0:48

HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 59, average heart rate was 55.59 (RR Interval range 49.95 to 71.28)

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

Body weight @ 165.0lbs / 74.843kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets

Incline Bench - 72.5kgs x 8+2+2+2+2+2

BB Upright Rows - 50kgs x 8+2+2+2+2+2

BB Face Pulls - 50kgs x 8+2+2+2+2+2

Close Grip Bench - 76.25kgs x 8+2+2+2+2+2

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 4.353 kcals (2,304 kcals from food plus 2,049 from alcohol) macros below from food only

Carbs - 269
Protein - 161
Fat - 65

Fitbit - 10,915 steps
 
Sunday 03 June 2018

Sleep 8:58 (in bed from 00:08 to 10:05), quality of sleep 97%

Awake 0:59
REM 2:04
Light 5:51
Deep 1:03

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

Body weight @ 166.0lbs / 75.296kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25 +5)

Dead Stop BB Rows - 122.5kgs x 8+2+2+2+2+2

Rear Shrugs - 200kgs x 25+5+5+5+5+5

EZ Curls - 35kgs x 8+2+2+2+2+2

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,195 kcals

Carbs - 279
Protein - 183
Fat - 38

Fitbit - 14,783 steps
 
Monday 04 June 2018

Sleep 5:18 hrs (in bed from 22:02 to 04:00), quality of sleep 79%

Awake 0:36
REM 1:19
Light 3:13
Deep 0:46

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 64, average heart rate was 53.90 (RR Interval range 48.57 to 71.19)

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

Body weight @ 165.4lbs / 75.024kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (calves 25-30 +5)

Front Squat - 83.75kgs x 8+2+2+2+2+2

RDL - 85kgs x 8+2+2+2+2+2

Standing Calf Raise - 190kgs x 27+7+7+6+6+5

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,228 kcals

Carbs - 297
Protein - 183
Fat - 34

Fitbit - 22,998 steps
 
Tuesday 05 June 2018

Sleep 05:58 (in bed from 22:07 to 04:56), quality of sleep ?%

Awake 0:51
REM 1:17
Light 3:37
Deep 1:04

HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 58, average heart rate was 52.48 (RR Interval range 46.86 to 64.61)

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

Body weight @ 165.2lbs / 74.933kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets

Flat Bench - 87.5kgs x 8+2+2+2+2+1

BB Upright Rows - 51.25kgs x 8+2+2+2+2+2

BB Face Pulls - 51.25kgs x 8+2+2+2+2+2

Close Grip Bench - 77.5kgs x 8+2+2+2+2+2

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,382 kcals

Carbs - 327
Protein - 180
Fat - 39

Fitbit - 21,569 steps
 
Wednesday 06 June 2018

Sleep 4:24hrs (in bed from 22:02 to 03:00), quality of sleep 59%

Awake 0:35
REM 1:03
Light 2:46
Deep 0:35

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 50.19 (RR Interval range 45.01 to 60.71)

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

Body weight @ 165.4lbs / 75.024kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25-30 +5)

Pendlay Rows - 117.5kgs x 8+2+2+2+2+2

Front Shrugs - 172.5kgs x 28+8+7+7+5+5

EZ Hammer Curls - 28.75kgs x 8+2+2+2+2+2

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,403 kcals

Carbs - 258
Protein - 193
Fat - 67

Fitbit - 9,654 steps
 
Thursday 07 June 2018

Sleep 6:23hrs (in bed from 22:21 to 05:32), quality of sleep 79%

Awake 0:48
REM 1:36
Light 3:54
Deep 0:53

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 53.86 (RR Interval range 46.86 to 65.57)

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

Body weight @ 164.4lbs / 74.571kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (calves 25-30 +5)

BB Hack Squat - 123.75kgs x 8+2+2+2+2+2

Good Mornings - 60kgs x 8+2+2+2+2+2

Standing Calf Raise (bar in hand) - 150kgs x 25+5+5+5+5+5

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,300 kcals

Carbs - 241
Protein - 187
Fat - 65

Fitbit - 8,101 steps
 
Friday 08 June 2018

Sleep 5:43hrs (in bed from 22:31 to 05:02), quality of sleep 72%

Awake 0:48
REM 1:13
Light 3:30
Deep 1:00

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 53.86 (RR Interval range 46.86 to 65.57)

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

Body weight @ 165.0lbs / 74.843kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets

Incline Bench - 73.75kgs x 8+2+2+2+2+2

BB Upright Rows - 51.25kgs x 8+2+2+2+2+2

BB Face Pulls - 51.25kgs x 8+2+2+2+2+2

Skullcrusher - 40kgs x 8+2+2+2+2+2

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,294 kcals

Carbs - 240
Protein - 187
Fat - 66

Fitbit - 10,340 steps
 
Saturday 09 June 2018

Sleep 5:10hrs (in bed from 23:47 to 05:40), quality of sleep 58%

Awake 0:43
REM 1:17
Light 3:07
Deep 0:46

Not surprised at poor sleep quality as drove the missus to hospital in London for an ascitic drain, then drove straight to work in Milton Keynes then drove back to London early evening and then back home at 10pm. Back to Hospital tomorrow hopefully bringing her home.

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 65, average heart rate was 52.73 (RR Interval range 45.82 to 65.85)

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

Body weight @ 164.6lbs / 74.661kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25-30 +5)

Dead Stop BB Rows - 123.75kgs x 8+2+2+2+2+2

Rear Shrugs - 200kgs x 27+8+7+7+6+6

EZ Curls - 36.25kgs x 8+2+2+2+2+2

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,179 kcals

Carbs - 191
Protein - 194
Fat - 73

Fitbit - 12,475 steps
 
Sunday 10 June 2018

Sleep 5:29hrs (in bed from 23:35 to 05:42), quality of sleep 72%

Awake 0:38
REM 1:22
Light 2:42
Deep 1:25

HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 68, average heart rate was 50.80 (RR Interval range 45.11 to 74.47)

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

Body weight @ 164.2lbs / 74.480kgs

Abs / Core

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

No training today as missus was in Hospital and didn't get her back home until late and I decided not to train early morning due to the low HRV score so just decided to take today as my rest day rather than this coming Wednesday (which is my birthday)

MyFitnessPal - 2,066 kcals

Carbs - 190
Protein - 182
Fat - 65

Fitbit - 17,507 steps
​
 
Monday 11 June 2018

Sleep 7:12hrs (in bed from 21:58 to 06:19), quality of sleep 87%

Awake 1:09
REM 1:42
Light 4:01
Deep 1:29

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 66, average heart rate was 54.93 (RR Interval range 48.00 to 68.19)

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

Body weight @ 163.4lbs / 74.117kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (calves 25-30 +5)

Front Squat -85 kgs x 8+2+2+2+2+2

RDL - 86.25kgs x 8+2+2+2+2+2

Standing Calf Raise - 190kgs x 28+8+8+7+6+6

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,186 kcals

Carbs - 219
Protein - 179
Fat - 64

Fitbit - 10,798 steps
 
Tuesday 12 June 2018

Sleep 6:16 (in bed from 11:28 to 06:31), quality of sleep 82%

Awake 0:47
REM 1:59
Light 3:06
Deep 1:11

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 69, average heart rate was ?54.02 (RR Interval range 47.93 to 68.42)

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

Body weight @ 163.6lbs / 74.208kgs

All exercises performed myo reps style - 8-10 rep activation set 5 myo rep sets

Flat Bench - 87.5kgs x 8+2+2+2+2+1

OH Press - 50kgs x 8+2+2+2+2+2

Close Grip Bench - 77.5kgs x 9+2+2+2+2+1

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold

MyFitnessPal - 2,331 kcals

Carbs - 215
Protein - 218
Fat - 66

Fitbit - 8,932 steps
 
Wednesday 13 June 2018

Sleep 5:35hrs (in bed from 22:31 to 04:30), quality of sleep 74%

Awake 0:24
REM 1:37
Light 5:52
Deep 1:06

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 67, average heart rate was 48.71 (RR Interval range 43.32 to 63.27)

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

Body weight @ 163.0lbs / 73.935kgs

All exercises performed myo reps style - 8-10 rep activation set 5 myo rep sets (shrugs 25-30 +5)

Pendlay Rows - 117.5kgs x 9+2+2+2+2+2

Front Shrugs - 172.5kgs x 30+8+8+7+6+6

EZ Hammer Curls - 28.75kgs x 10+4+3+2+2+2

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 4,826 kcals (3,476 kcals from food plus 750 from alcohol) macros below from food only

Carbs - 357
Protein - 256
Fat - 182

Oops a bit of a birthday binge!!

Fitbit - 12,228 steps
 
Thursday 14 June 2018

Sleep 5:03hrs (in bed from 00:28 to 06:17), quality of sleep 54%

Awake 0:46
REM 0:47
Light 3:47
Deep 0:29

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

Body weight @ 165.8lbs / 75.206kgs

All exercises performed myo reps style - 8-10 rep activation set 5 myo rep sets (calves 25-30 +5)

BB Hack Squat - 123.75kgs x 10+3+3+2+2+2

Standing Calf Raise (bar in hand) - 140kgs x 27+7+7+6+5+5

Good Mornings - 60kgs x 10+3+3+3+3+2

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,288 kcals

Carbs - 220
Protein - 206
Fat - 65

Fitbit - 14,487 steps
 
Friday 15 June 2018

Sleep 6:41hrs (in bed from 22:23 to 05:50), quality of sleep 74%

Awake 0:46
REM 2:04
Light 3:46
Deep 0:51

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 66, average heart rate was 55.24 (RR Interval range 48.15 to 72.28)

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

Body weight @ 165.0lbs / 74.843kgs

All exercises performed myo reps style - 8-10 rep activation set plus 5 myo rep sets

Incline Bench - 73.75kgs x 10+4+3+2+2+2

BB Face Pulls - 51.25kgs x 10+4+4+3+3+3

BB Upright Rows - 51.25kgs x 9+3+2+2+2+2

Skullcrushers - 30kgs x 10+3+3+3+2+2

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,303 kcals

Carbs - 213
Protein - 216
Fat - 65

Fitbit - 14,847 steps
 
Saturday 16 June 2018

Fitbit - Sleep 6:14hrs (in bed from 22:43 to 06:24)

Awake 1:27
REM 0:48
Light 4:22
Deep 1:04

Sleep Cycle - Quality of sleep 85%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 62, average heart rate was 54.32 (RR Interval range 47.93 to 64.74). Compared to your recent baseline, you should be able to train harder and handle more stress today.

Body weight @ 164.2lbs / 74.480kgs

All exercises performed myo reps style - 8-10 rep activation set plus 5 myo rep sets (shrugs 25-30 +5)

Dead Stop BB Rows - 123.75kgs x 9+3+3+2+2+2

Rear Shrugs - 200kgs x 27+8+8+7+7+6

EZ Curls - 36.25kgs x 9+3+2+2+2+2

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,292 kcals

Carbs - 215
Protein - 216
Fat - 63

Fitbit - 12,477 steps
 
Sunday 17 June 2018

Fitbit - Sleep 5:53hrs (in bed from 22:32 to 05:26)

Awake 1:01
REM 1:35
Light 3:32
Deep 0:46

Sleep Cycle - Quality of sleep 79%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 63, average heart rate was 52.08 (RR Interval range 46.33 to 64.07)

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

Body weight @ 163.6lbs / 74.208kgs

Abs / Core

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

REST DAY

MyFitnessPal - 3.668 kcals (2,318 kcals from food plus 1,250 from alcohol) macros below from food only

Carbs - 195
Protein - 217
Fat - 87

Fitbit - 10,718 steps
 
Monday 18 June 2018

Fitbit - Sleep 07:04hrs (in bed from 22:06 to 06:02)

Awake 0:52
REM 1:44
Light 4:43
Deep 0:37

Sleep Cycle - Quality of sleep 81%

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

Body weight @ 163.8lbs / 74.298kgs

All exercises performed myo reps style - 8-10 rep activation set plus 5 myo rep sets (calves 40-50 +5)

Front Squat - 85kgs x 9+2+2+2+2+2

RDL - 85kgs x 10+3+3+3+2+2

Standing Calf Raise - 140kgs x 41+12+11+11+10+9

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,656 kcals (2,286 kcals from food plus 370 from alcohol) macros below from food only

Carbs - 224
Protein - 203
Fat - 64

Fitbit - 13,949 steps
 
Tuesday 19 June 2018

Fitbit - Sleep 7:44hrs (in bed from 22:28 to 06:55)

Awake 0:43
REM 1:31
Light 5:02
Deep 1:11

Sleep Cycle - Quality of sleep 92%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 60, average heart rate was 57.57 (RR Interval range 49.71 to 70.62)

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

Body weight @ 163.4lbs / 74.117kgs

All exercises performed myo reps style - 8-10 rep activation set plus 5 myo rep sets

Flat Bench - 80kgs x 10+4+2+2+2+2

OH Press - 50kgs x 9+3+2+2+2+2

Close Grip Bench - 77.5kgs x 9+2+2+2+1+1

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,199 kcals

Carbs - 208
Protein - 203
Fat - 61

Fitbit - 14,459 steps
 
Wednesday 20 June 2018

Fitbit - Sleep 6:08hrs (in bed from 22:30 to 05:35)

Awake 0:57
REM 2:03
Light 3:07
Deep 0:58

Sleep Cycle - Quality of sleep 69%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 61, average heart rate was 51.29 (RR Interval range 44.88 to 65.50)

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

Body weight @ 163.6lbs / 74.208kgs

All exercises performed myo reps style - 8-10 rep activation set plus 5 myo rep sets (shrugs 30-35 +5)

Pendlay Rows - 117.5kgs x 9+3+2+2+2+2

Front Shrugs - 172.5kgs x 32+8+8+8+7+7

EZ Hammer Curls - 30kgs x 9+3+3+3+2+2

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,301 kcals

Carbs - 228
Protein - 202
Fat - 64

Fitbit - 11,092 steps
 
Thursday 21 June 2018

Fitbit - Sleep 07:01 (in bed from 22:06 to 05:40)

Awake 0:33
REM 2:12
Light 3:38
Deep 1:11

Sleep Cycle - Quality of sleep 88%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 63, average heart rate was 52.29 (RR Interval range 46.65 to 64.81)

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

Body weight @ 164.0lbs / 74.389kgs

All exercises performed myo reps style - 8-10 rep activation set plus 5 myo rep sets (calves 25-30 +5)

BB Hack Squat -125 kgs x 9+3+3+2+2+2

Standing Calf Raise (bar in hand) - 140kgs x 30+8+7+7+6+6

Good Mornings - 62.5kgs x 10+3+3+3+3+3

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,263 kcals

Carbs - 227
Protein - 196
Fat - 63

Fitbit - 8,377 steps
 
Friday 22 June 2018

Fitbit - Sleep 6:21hrs (in bed from 22:26 to 06:21)

Awake 1:34
REM 2:08
Light 3:40
Deep 0:55

Sleep Cycle - Quality of sleep 37% - felt as though had quite a good night apart from waking at 4 and not going back to sleep until 5, the quality was up until 4am. I think the missus had a bad night and assume that the microphone on my phone picked up her movement.

HRV Elite info (based on 4 minute test) - Morning Readiness level was 62 (Sympathetic) with a score of 9, average heart rate was 51.07 (RR Interval range 45.71 to 65.85)

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

Body weight @ 163.2lbs / 74.026kgs

All exercises performed myo reps style - 8-10 rep activation set plus 5 myo rep sets

Incline Bench - 75kgs x 8+2+2+2+2+2

BB Face Pulls - 52.5kgs x 10+4+4+3+3+3

Skullcrushers - 31.25kgs x 10+3+3+3+2+2

BB Upright Rows - 51.25kgs x 9+2+2+2+2+2

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

MyFitnessPal - 2,272 kcals

Carbs - 227
Protein - 198
Fat - 63

Fitbit - 9,064 steps
 
Saturday 23 June 2018

Fitbit - Sleep 6:31 hrs (in bed from 22:15 to 05:28)

Awake 0:42
REM 1:36
Light 4:11
Deep 0:44

Sleep Cycle - Quality of sleep 69%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 52.20 (RR Interval range 46.58 to 65.22)

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

Body weight @ 162.4lbs / 73.663kgs

Curl Up - 2 x 10 reps with 10 seconds hold
Plank Rotations - 2 x 30 seconds
Bird Dog - 2 x 5 reps x 10 seconds hold per side

REST DAY

MyFitnessPal - 2,239 kcals

Carbs - 225
Protein - 197
Fat - 61

Fitbit - 13,078 steps
 
Sunday 24 June 2018

Strategic Deconditioning (Day 2)

Fitbit - Sleep 7:06hrs (in bed from 23:20 to 07:06)

Awake 0:40
REM 1:50
Light 4:11
Deep 1:05

Sleep Cycle - Quality of sleep 82%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 64, average heart rate was 55.69 (RR Interval range 47.59 to 70.14)

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

Body weight @ 162.0lbs / 73.482kgs

MyFitnessPal - 3,115 kcals (2,275 kcals from food plus 840 from alcohol) macros below from food only

Carbs - 225
Protein - 203
Fat - 62

Fitbit - 19,367 steps
 
Monday 25 June 2018

Strategic Deconditioning (Day 3)

Fitbit - Sleep 6:33hrs (in bed from 22:23 to 06:06)

Awake 1:10
REM 2:13
Light 3:27
Deep 0:53

Sleep Cycle - Quality of sleep 78%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 64, average heart rate was 52.70 (RR Interval range 45.54 to 71.86)

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

Body weight @ 162.2lbs / 73.573kgs

MyFitnessPal - 2,195 kcals

Carbs - 177
Protein - 195
Fat - 78

Fitbit - 9,853 steps
 
Tuesday 26 June 2018

Strategic Deconditioning (Day 4)

Fitbit - Sleep 7:14 hrs (in bed from 22:22 to 06:30)

Awake 0:54 (11%)
REM 1:43 (21%)
Light 4:47 (59%)
Deep 0:44 (9%)

Sleep Cycle - Quality of sleep 78%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 64, average heart rate was 51.21 (RR Interval range 44.20 to 68.72)

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

Body weight @ 163.2lbs / 74.026kgs

MyFitnessPal - 2,289 kcals

Carbs - 222
Protein - 192
Fat - 70

Fitbit - 9,623 steps
 
Wednesday 27 June 2018

Strategic Deconditioning (Day 5)

Fitbit - Sleep 5:48hrs (in bed from 22:51 to 05:30)

Awake 0:51 (13%)
REM 2:01 (30%)
Light 2:26 (37%)
Deep 1:21 (20%)

Sleep Cycle - Quality of sleep 78%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 61, average heart rate was 53.17 (RR Interval range 48.30 to 66.71)

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

Body weight @ 162.2lbs / 73.573kgs

MyFitnessPal - 2,738 kcals

Carbs - 279
Protein - 214
Fat - 84

Fitbit - 11,171 steps
 
Thursday 28 June 2018

Strategic Deconditioning (Day 6)

Fitbit - Sleep 4:02hrs (in bed from 00:02 to 0:30)

Awake 0:29 (11%)
REM 1:01 (23%)
Light 1:46 (39%)
Deep 1:15 (28%)

Sleep Cycle - Quality of sleep 61%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 65, average heart rate was 50.46 (RR Interval range 43.03 to 61.87)

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

Body weight @ 163.0lbs / 73.935kgs

MyFitnessPal - 2,976 kcals (2,134 kcals from food plus 840 from alcohol) macros below from food only

Carbs - 216
Protein - 182
Fat - 60

Fitbit - 22,247 steps
 
Friday 29 June 2018

Strategic Deconditioning (Day 7)

Fitbit - Sleep 5:12hrs (in bed from 23:48 to 05:34)

Awake 0:34 (10%)
REM 1:52 (32%)
Light 2:25 (42%)
Deep 0:55 (16%)

Sleep Cycle - Quality of sleep 63%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 63, average heart rate was 53:51 (RR Interval range 47:08 to 65.64)

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

Body weight @ 161.0lbs / 73.028kgs (diuretic effect of alcohol !!)

Friday 29 June 2018

MyFitnessPal - 3,914 kcals (2,354 kcals from food plus 1,560 from alcohol) macros below from food only

Carbs - 169
Protein - 191
Fat - 70

Fitbit - 26,062 steps
 
Saturday 30 June 2018

Strategic Deconditioning (Day 8)

Fitbit - Sleep 6:58hrs (in bed from 23:31 to 07:25)

Awake 0:56 (12%)
REM 1:40 (21%)
Light 3:39 (46%)
Deep 1:39 (21%)

Sleep Cycle - Quality of sleep 77%

HRV Elite - no test today as forgot to bring Chest strap away with me

Body weight @ 161.2lbs / 73.119kgs

MyFitnessPal - 3,327 kcals (2,297 kcals from food plus 1,030 from alcohol) macros below from food only

Carbs - 188
Protein - 200
Fat - 80

Fitbit - 25.168 steps
 
Sunday 01 July 2018

Strategic Deconditioning (Day 9)

Fitbit - Sleep 6:43hrs (in bed from 23:13 to 06:47)

Awake 0:51 (11%)
REM 1:53 (25%)
Light 3:45 (50%)
Deep 1:05 (14%)

Sleep Cycle - Quality of sleep 76%

HRV Elite - no test today as forgot to bring Chest strap away with me

Body weight @ 161.6lbs / 73.300kg

MyFitnessPal - 4,430 kcals (3,136 kcals from food plus 1,294 from alcohol) macros below from food only

Carbs - 253
Protein - 194
Fat - 118

Fitbit - 27,212 steps
 
Monday 02 July 2018

Strategic Deconditioning (Day 10) decided to extend SD by at least another 3 days maybe 4

Fitbit - Sleep 5:10hrs (in bed from 00:19 to 06:11)

Awake
REM
Light
Deep

Wore the wrong Fitbit to bed so it didn't analyse the different stages of sleep

Sleep Cycle - Quality of sleep 62%

HRV Elite - no test today as forgot to bring Chest strap away with me

Body weight @ 164.6lbs / 74.661kgs

MyFitnessPal - 1,967 kcals

Carbs - 138
Protein - 180
Fat - 75

Fitbit - 24,647 steps
 
Tuesday 03 July 2018

Strategic Deconditioning (Day 11)

Fitbit - Sleep 5:53hrs (in bed from 23:09 to 06:02)

Awake 1:00 (15%)
REM 0:54 (13%)
Light 3:48 (55%)
Deep 1:11 (17%)

Sleep Cycle - Quality of sleep 72%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 61, average heart rate was 52.29 (RR Interval range 46.83 to 64.13)

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

Body weight @ 163.0lbs / 73.935kgs

MyFitnessPal - 2,672 kcals (1,932 kcals from food plus 740 from alcohol - watching England in World Cup is enough to drive anyone to drink , well that's my excuse) macros below from food only

Carbs - 132
Protein - 197
Fat - 68

Fitbit - 22.159 steps
 
Wednesday 04 July 2018

Strategic Deconditioning (Day 12)

Fitbit - Sleep 5:39hrs (in bed from 23:16 to 05:25

Awake 0:30 (8%)
REM 1:53 (31%)
Light 2:43 (44%)
Deep 1:03 (17%)

Sleep Cycle - Quality of sleep 68%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 60 (Sympathetic) with a score of 5, average heart rate was 53.62 (RR Interval range 46.76 to 66.49)

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

Body weight @ 161.4lbs / 73.210kgs

MyFitnessPal - 2,283 kcals

Carbs - 166
Protein - 218
Fat - 83

Fitbit - 23,747 steps
 
Thursday 05 July 2018

Strategic Deconditioning (Day 13)

Sleep (Fitbit) - 6:30hrs (in bed from 22:12 to 05:37)

Awake 0:55 (12%)
REM 1:42 (23%)
Light 3:44 (50%)
Deep 1:04 (14%)

Quality (Sleep Cycle) - 73%

HRV Elite info (based on 4 minute test) Morning Readiness level was 4 (Sympathetic) with a score of 58, average heart rate was 52.15 (RR Interval range 47.89 to 63.14) Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery

Body weight @ 161.0lbs / 73.028kgs

All exercises performed myo reps style - 15 plus rep activation set plus 5 myo rep sets (shrugs 40-50 +5)

Dead Stop BB Rows - 106.25kgs x 16+5+4+3+3+3

Rear Shrugs - 140kgs x 45+10+10+10+9+9

EZ Curls - 31.25kgs x 15+3+3+3+3+3

MyFitnessPal - 2,270 kcals

Carbs - 184
Protein - 227
Fat - 69

Fitbit - 12,234 steps
 
Friday 06 July 2018

Sleep (Fitbit) - 6:29hrs (in bed from 22:33 to 05:47)

Awake 0:45 (10%)
REM 1:09 (16%)
Light 4:35 (63%)
Deep 0:45 (10%)

Quality (Sleep Cycle) - 83%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 55555 (Sympathetic) with a score of 57, average heart rate was 55.55 (RR Interval range 51.20 to 68.80)

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

Body weight @ 160.4lb / 72.756kgs

All exercises performed myo reps style - 15+ rep activation set plus 5 myo rep sets

Flat Bench - 71.25kgs x 17+4+3+3+3+3

OH Press - 42.5kgs x 16+4+4+3+3+3

Skullcrushers - 28.75kgs x 17+4+3+3+3+3

MyFitnessPal - 5,370 kcals (5,000 kcals from food (midnight chocolate binge fest) plus 370 from alcohol) macros below from food only

Carbs - 595
Protein - 230
Fat - 187

Fitbit - 12,491 steps
 
Saturday 07 July 2018

Sleep (Fitbit) - 5:10hrs (in bed from 00:50 to 06:37)

Awake 0:47 (11%)
REM 1:23 (24%)
Light 3:09 (54%)
Deep 0:38. (11%)

Quality (Sleep Cycle) - 56%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 56, average heart rate was 60.40 (RR Interval range 55.05 to 78.07)

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

Body weight @ 160.2lbs / 72.665kgs

NO TRAINING TODAY, TOO MUCH TO DO WITH FAMILY COMING ROUND TO WATCH THE ENGLAND GAME AT 3:00PM

MyFitnessPal - 3,087 kcals (2,347 kcals from food plus 740 from alcohol) macros below from food only

Carbs - 210
Protein - 207
Fat - 75

Fitbit - 26,090 steps
 
Sunday 08 July 2018

Sleep (Fitbit) - 5:42hrs (in bed from 00:02 to 06:42)

Awake 0:58 (14%)
REM 1:07 (17%)
Light 3:30 (53%)
Deep 1:05 (16%)

Quality (Sleep Cycle) - 75%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 55.42 (RR Interval range 49.63 to 66.06)

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

Body weight @ 161.6lbs / 73.300kgs

Unable train today as missus is really struggling to do anything for herself so needs everything doing for her.

MyFitnessPal - 2,302 kcals - macros below from food only

Carbs - 210
Protein - 202
Fat - 72

Fitbit - 28,488 steps
 
Monday 09 July 2018

Sleep (Fitbit) - 6:35hrs (in bed from 22:50 to 06:11)

Awake 0:46 (10%)
REM 2:17 (31%)
Light 3:17 (45%)
Deep 1:01 (14%)

Quality (Sleep Cycle) - 79%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 54, average heart rate was 52.36 (RR Interval range 48.45 to 59.48) Your Sympathetic activity appears abnormally elevated. *Consider active recovery and / or the guided breathing reading to enhance recovery

Was a little surprised at the low score etc as not trained for a few days and yesterday was a perfect 10!! Looks like it's the stresses of life that are governing HRV rather than training.

Body weight @ 161.2lbs / 73.119kgs

All exercises performed myo reps style - 15+ rep activation set plus 5 myo rep sets (calves 40-50 +5)

Front Squat - 72.5kgs x 13+3+3+3+3+3

RDL - 77.5kgs x 15+3+3+3+3+3

Standing Calf Raise - 140kgs x 41+13+11+11+10+10

MyFitnessPal - 2,245 kcals

Carbs - 166
Protein - 235
Fat - 71

Fitbit - 16,314 steps
 
Tuesday 10 July 2018

Sleep (Fitbit) - 4:32hrs (in bed from 23:25 to 06:27)

Awake 2:30 (36%)
REM 1:25 (20%)
Light 2:15 (32%)
Deep 0:52 (12%)

Quality (Sleep Cycle) - 52%

Missus had a bad night, she got up to go to the toilet around 2am but one of her legs gave way and she collapsed in a heap on the floor on the way so had to help her to the bathroom and clean her up. Her health is rapidly deterioating which is really distressing for her and very hard to watch without being able to help. Did not go back to sleep until ~4am.

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 57.86 (RR Interval range 52.42 to 70.14)

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

Body weight @ 160.0lbs / 72.575kgs

All exercises performed myo reps style - 15+ rep activation set plus 5 myo rep sets

Incline Bench - 63.75kgs x 15+3+3+3+3+3

BB Face Pulls - 47.5kgs x 15+3+3+3+3+3

Close Grip Bench - 66.25kgs x 15+3+3+3+3+3

BB Upright Rows - 43.75kgs x 10+2+2+2+2+2 - Not sure what happened here supposed to get 15 reps!!

MyFitnessPal - 2,286 kcals

Carbs - 179
Protein - 226
Fat - 73

Fitbit - 17,045 steps
 
Wednesday 11 July 2018

Sleep (Fitbit) - 6:17hrs (in bed from 22:49 to 05:57)

Awake 0:51 (12%)
REM 0:57 (13%)
Light 4:09 (58%)
Deep 1:11 (17%)

Quality (Sleep Cycle) - 82%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 55.23 (RR Interval range 49.55 to 76.23)

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

Body weight @ 160.2lbs / 72.665kgs

All exercises performed myo reps style - 15+ rep activation set plus 5 myo rep sets (shrugs 40-50 +5)

Pendlay Rows - 102.5kgs x 15+3+3+3+3+3

Front Shrugs - 132.5kgs x 40+10+10+8+8+8

Neutral Grip Pull Ups - 74kgs (bw) x 15+3+3+3+3+2

MyFitnessPal - 3,032 kcals (2,293 kcals from food plus 739 from alcohol) macros below from food only

Carbs - 179
Protein - 235
Fat - 70

Fitbit - 16,366 steps
 
Thursday 12 July 2018

Sleep (Fitbit) - 5:34hrs (in bed from 22:37 to 05:03)

Awake 0:52 (13%)
REM 1:33 (24%)
Light 2:53 (45%)
Deep 1:08 (18%)

Quality (Sleep Cycle) - 51% (alcohol affected sleep?)

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 61, average heart rate was 55.47 (RR Interval range 48.30 to 67.74)

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

Body weight @ 159.8lbs / 72.484kgs (first time below 160 since October 2016)

AM - Accessory session, easy 3 x 15 reps

BB Face Pull - 40kgs x 15 x 3

BB Upright Row - 30kgs x 15 x 3

EZ Hammer Curls - 20kgs x 15 x 3

PM - All exercises performed myo reps style - 15+ rep activation set plus 5 myo rep sets (calves 40-50 +5)

BB Hack Squat - 110kgs x 15+3+3+3+3+3

RDL - 77.5kgs x 15+3+3+3+3+3

Standing Calf Raise (bar in hand) - 105kgs x 40+10+10+10+10+10

MyFitnessPal - 2,361 kcals

Carbs - 183
Protein - 242
Fat - 74

Fitbit - 11,726 steps
 
Friday 13 July 2018

Sleep (Fitbit) - 5:55hrs (in bed from 22:41 to 05:11)

Awake 0:35 (9%)
REM 1:45 (27%)
Light 3:23 (52%)
Deep 0:47 (12%)

Quality (Sleep Cycle) - 61%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 56.07 (RR Interval range 51.03 to 66.49

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

Body weight @ 159.6lbs / 72.393kgs

AM - Accessory session - easy 3 x 15 reps (calves AMRAP)

BB Lunges - 20kgs x 15, 15, 15

Good Mornings - 40kgs x 15, 15, 15

Standing Calf Raises (bar in hand) - 60kgs x 47, 32, 28

PM - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets

Supposed to be a back workout but got a bit of a niggle so decided to do a chest/shoulder instead, will do some trigger point rolling on back.

Incline Bench - 63.75kgs x 15+3+3+3+3+3

OH Press - 43.75kgs x 15+3+3+3+3+3

Dips - 74kgs (BW) x 15+3+3+3+3+3

MyFitnessPal - 2,397 kcals

Carbs - 186
Protein - 247
Fat - 75

Fitbit - 8,290 steps
 
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