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mickc1965 training log

Saturday 14 July 2018

Sleep (Fitbit) - 6:55hrs (in bed from 23:37 to 07:02)

Awake 0:50 (11%)
REM 2:29 (32%)
Light 3:20 (43%)
Deep 1:06 (14%)

Quality (Sleep Cycle) - 64%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 60, average heart rate was ?52.30 (RR Interval range 47.78 to 63.47)

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

Body weight @ 159.2lbs / 72.212kgs

AM - Accessory session - easy 3 x 15 reps

Incline Flies - 9kgs x 15 x 3

Front lateral raises - 9kgs x 15 x 3

Skullcrushers - 20kgs x 15 x 3

MyFitnessPal - 3,070 kcals (2,331 kcals from food plus 739 from alcohol) macros below from food only

Carbs - 187
Protein - 229
Fat - 74

Fitbit - 15,956 steps
 
Sunday 15 July 2018

Sleep (Fitbit) - 4:59hrs (in bed from 00:48 to 06:36)

Awake 0:49 (14%)
REM 1:33 (27%)
Light 2:29 (43%)
Deep 0:57 (16%)

Quality (Sleep Cycle) - 44%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 54.80 (RR Interval range 49.39 to 65.36)

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 (shrugs 40-50 +5)

Dead Stop BB Rows - 107.kgs x 15+3+3+3+3+3

Rear Shrugs - 140kgs x 47+10+10+10+10+10

Supinated Grip Pull Ups - 75kgs (BW) x 15+3+3+3+3+3

MyFitnessPal - 2,315 kcals

Carbs - 188
Protein - 223
Fat - 74

Fitbit - 14,154 steps
 
Monday 16 July 2018

Sleep (Fitbit) - 7:16hrs (in bed from 22:08 to 06:15)

Awake 0:51 (11%)
REM 2:17 (28%)
Light 3:44 (46%)
Deep 1:15 (15%)

Quality (Sleep Cycle) - 79%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 56, average heart rate was 54.26 (RR Interval range 48.08 to 63.93)

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

Body weight @ 158.8lbs / 72.030kgs

AM - Accessory session - easy 3 x 15 reps

BB Face Pulls - 40kgs x 15, 15, 15

BB Upright Rows - 30kgs x 15, 15, 15

EZ Curls - 20kgs x 15, 15, 15

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

Front Squat - 72.5kgs x 14+3+3+3+3+3

RDL - 78.75kgs x 15+3+3+3+3+3

Standing Calf Raise - 140kgs x 43+15+12+11+10+10

MyFitnessPal - 2,827 kcals

Carbs - 254
Protein - 242
Fat - 94

Fitbit - 11,934 steps
 
Tuesday 17 July 2018

Sleep (Fitbit) - 5:49hrs (in bed from 22:43 to 05:00)

Awake 0:28 (7%)
REM 1:51 (29%)
Light 2:44 (44%)
Deep 1:14 (20%)

Quality (Sleep Cycle) - 79%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 51.40 (RR Interval range 46.83 to 60.65)

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

Body weight @ 159.6lbs / 72.393kgs

6:20am - Accessory session - easy 3 x 15 reps (Calf Raises AMRAP)

Lunges - 20kgs x 15, 15, 15

RDL - 40kgs x 15, 15, 15

Standing Calf Raises - 60kgs x 45, 33, 30

7:00pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets

Flat Bench - 72.5kgs x 15+3+3+3+3+3

OH Press - 45kgs x 15+3+3+3+3+3

Close Grip Bench - 67.5kgs x 15+3+3+3+3+3

MyFitnessPal - 3,075 kcals

Carbs - 255
Protein - 298
Fat - 96

Fitbit - 7,939 steps
 
Wednesday 18 July 2018

Sleep (Fitbit) - 7:10hrs (in bed from 22:34 to 06:43)

Awake 0:59 (12%)
REM 1:35 (19%)
Light 4:01 (41%)
Deep 1:34 (19%)

Quality (Sleep Cycle) - 43% ??, either I turned the off or the app turned itself off at 2:43am!!

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 54.01 (RR Interval range 48.76 to 65.02)

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

Body weight @ 159.8lbs / 72.484kgs

7:40am - Accessory session - easy 3 x 15 reps

Flat flies - 9kgs x 15, 15, 15

Front lateral Raises - 9kgs x 15, 15, 15

Skullcrushers - 20kgs x 15, 15, 15

7:00pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (shrugs 40-50 +5)

Pendlay Rows - 103.75kgs x 15+3+3+3+3+3

Front Shrugs - 132.5kgs x 42+10+10+10+10+10

Neutral Grip Pull Ups - 75kgs (BW) x 15+3+3+3+3+3

Wednesday 18 July 2018

MyFitnessPal - 3,118 kcals

Carbs - 243
Protein - 320
Fat - 96

Fitbit - 12,131 steps
 
Thursday 19 July 2018

Sleep (Fitbit) - 3:49hrs (in bed from 22:29 to 02:49)

Missus woke me up at 2:49 and I gave up trying to go back to sleep at 4am (too much going on in my head regarding her scan results later today)

Awake 0:31 (12%)
REM 1:05 (25%)
Light 1:50 (42%)
Deep 0:53 (21%)

Quality (Sleep Cycle) - 58%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 54.55 (RR Interval range 47.81 to 65.22)

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

Not sure where 10 came from considering less than 4 hours sleep!!

Body weight @ 160.0lbs / 72.575kgs

7:00am - Accessory session - easy 3 x 15 reps

BB Face Pulls - 40kgs x 15, 15, 15

BB Upright Rows - 30kgs x 15, 15, 15

EZ Hammer Grip Curls - 20kgs x 15, 15, 15

No evening session due to tiredness from last nights lack of sleep plus making phone calls etc regarding the wife's scan results

MyFitnessPal - 2,569 kcals

Carbs - 190
Protein - 280
Fat - 76

Fitbit - 12,647 steps
 
Friday 20 July 2018

Sleep (Fitbit) - 7:18hrs (in bed from 22:06 to 06:14)

Awake 0:50 (10%)
REM 1:52 (23%)
Light 4:22 (54%)
Deep 1:04 (13%)

Quality (Sleep Cycle) - 97%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 60, average heart rate was 56.66 (RR Interval range 51.03 to 67.29)

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

Body weight @ 158.8lbs / 72.030kgs

6:50pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (calves 40-50 +5)

BB Hack Squat - 112.5kgs x 15+3+3+3+3+3

Standing Calf Raise (bar in hand) - 105kgs x 42+10+10+10+10+10

RDL - 80kgs x 15+3+3+3+3+3

MyFitnessPal - 2,559 kcals

Carbs - 199
Protein - 264
Fat - 77

Fitbit - 14,181 steps
 
Saturday 21 July 2018

Sleep (Fitbit) - 6:42hrs (in bed from 22:40 to 06:21)

Awake 0:59 (13%)
REM 2:00 (26%)
Light 3:52 (50%)
Deep 0:50 (11%)

Quality (Sleep Cycle) - 85%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 62, average heart rate was 53.69 (RR Interval range 47.44 to 66.35)

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 @ 159.2lbs / 72.212kgs

7:30am - Accessory session - easy 3 x 15 reps (Calf Raise AMRAP)

Lunges - 20kgs x 15, 15, 15

Good Mornings - 40kgs x 15, 15, 15

Standing Calf Raise (bar in hand) - 60kgs x 50, 35, 30

7:15pm - All exercises performed myo reps style - 15 plus rep activation set plus 5 myo rep sets

Incline Bench - 65kgs x 15+3+3+3+3+3

OH Press - 45kgs x 15+3+3+3+3+3

Dips - 77.5kgs (bw plus belt plus 2.5kgs) x 15+3+3+3+3+3

MyFitnessPal - 5,413 kcals

Carbs - 610
Protein - 311
Fat - 191

Fitbit - 7,388 steps
 
Sunday 22 July 2018

Sleep (Fitbit) - 5:57hrs (in bed from 01:53 to 08:43)

Awake 0:53 (13%)
REM 1:45 (26%)
Light 3:24 (50%)
Deep 0:48 (12%)

Quality (Sleep Cycle) - 40%, missus was up and needed help a couple of times during the night

HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 53, average heart rate was 58.69 (RR Interval range 53.24 to 71.69)

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.

Not sure if the above score was affected by the poor sleep last night or the 3000 calorie chocolate binge!!

Body weight @ 160.2lbs / 72.665kgs

11:50am - Accessory session - easy 3 x 15 reps

Incline flies - 9kgs x 15, 15, 15

Front lateral Raises - 9kgs x 15, 15, 15

Skullcrushers - 20kgs x 15, 15, 15

5:25pm - All exercises performed myo reps style - 12 rep activation set plus 5 myo rep sets (shrugs 40-50 +5)

Dead Stop BB Rows - 112.5kgs x 12+3+3+3+3+3

Rear Shrugs - 140kgs x 50+10+10+10+10+10

Supinated Grip Pull Ups - 78.25kgs (bw plus belt plus 2.5kgs) x 12+3+3+3+3+3

MyFitnessPal - 2,446 kcals

Carbs - 190
Protein - 257
Fat - 73

Fitbit - 15,148 steps
 
Monday 23 July 2018

Sleep (Fitbit) - 6:00hrs (in bed from 22:22 to 5:11)

Awake 0:49 (12%)
REM 1:34 (23%)
Light 3:29 (51%)
Deep 0:57 (14%)

Quality (Sleep Cycle) - 84%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 50.94 (RR Interval range 45.88 to 62.95)

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

Body weight @ 159.2lbs / 72.212kgs

6:40am - Accessory session - easy 3 x 15 reps

BB Face Pulls - 40kgs x 15, 15, 15

BB Upright Rows - 30kgs x 15, 15, 15

EZ Curls - 20kgs x 15, 15, 15

No work today or training tonight as we had health care professionals visiting today (GP, district nurses, palliative care coordinator) to discuss the wife's current care needs / future advanced care arrangements, not been an easy day at all. They have arranged for a hospital bed to be delivered to the house.

Plus it was the hottest day of the year in the U.K. so far and getting warmer by Wednesday / Thursday!!

MyFitnessPal - 2,437 kcals

Carbs - 198
Protein - 258
Fat - 67

Fitbit - 13,456 steps
 
Tuesday 24 July 2018

Sleep (Fitbit) - 4:39hrs (in bed from 22:54 to 04:20)

Awake 0:47 (14%)
REM 1:07 (21%)
Light 2:42 (50%)
Deep 0:50 (15%)

Quality (Sleep Cycle) - 63%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 52.28 (RR Interval range 46.13 to 62.38)

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

Body weight @ 160.0lbs / 72.575kgs

Unable to train again today, missus needs help all the time at the moment

MyFitnessPal - 2,507 kcals

Carbs - 202
Protein - 263
Fat - 71

Fitbit - 13,137 steps
 
Wednesday 25 July 2018

Sleep (Fitbit) - 4:53hrs (in bed from 22:28 to 93:57)

Awake 0:36 (11%)
REM 2:03 (37%)
Light 1:45 (32%)
Deep 1:04 (20%)

Bad night (definitely was awake more than the Fitbit suggests) with the missus as now sleeping on a camp bed as she is now sleeping downstairs in a hospital style bed but the rotor on the air mattress keeps failing and bloody beeps about every 45-60 minutes

Quality (Sleep Cycle) - 61%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 49.63 (RR Interval range 45.48 to 59.42)

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

No training again, missus appears to be going downhill very fast, we have now organised for carers to come in 4 times a day but it has been recommended that she goes into a Hospice, which understandably she is reluctant to do.

Body weight @ 159.8lbs / 72.484kgs

MyFitnessPal - 2,423 kcals

Carbs - 165
Protein - 256
Fat - 61

Fitbit - 12,759 steps
 
Thursday 26 July 2018

Sleep (Fitbit) - 4:45hrs (in bed from 00:37 to 05:55)

Awake 0:33 (10%)
REM 1:38 (31%)
Light 2:29 (47%)
Deep 0:38 (12%)

Quality (Sleep Cycle) - 40%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 49.81 (RR Interval range 44.95 to 61.13)

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

Body weight @ 160.4lbs / 72.756kgs

No training again today will start to do body weight exercises while the wife needs the care she requires from me

MyFitnessPal - 2,343 kcals

Carbs - 156
Protein - 252
Fat - 78

Fitbit - 5,025 steps
 
Friday 27 July 2018

Sleep (Fitbit) - 7:05hrs (in bed from 09:29 to 08:45)

Awake 1:11 (14%)
REM 1:19 (16%)
Light 4:38 (56%)
Deep 1:08 (14%)

Quality (Sleep Cycle) - 52%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 54.12 (RR Interval range 48.11 to 67.07)

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

Body weight @ 158.8lbs / 72.030kgs

MyFitnessPal - 2,368 kcals

Carbs - 158
Protein - 256
Fat - 78

Fitbit - 7,631 steps
 
Saturday 28 July 2018

Sleep (Fitbit) - went to bed at 11pm and missus woke me at 12:25 to move her as she has pressure sores and then I was unable to get back to sleep

Quality (Sleep Cycle) - n/a

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 63, average heart rate was 48.38 (RR Interval range 43.57 to 63.08)

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

Body weight @ 159.2lbs / 72.212kgs

MyFitnessPal - 2,720 kcals

Carbs - 194
Protein - 246
Fat - 105

Fitbit - 7,959 steps
 
Sunday 29 July 2018

Sleep (Fitbit) - 6:21hrs (in bed from 22:54 to 06:00)

Awake 0:45 (11%)
REM 1:40 (23%)
Light 4:03 (57%)
Deep 0:38 (9%)

Quality (Sleep Cycle) - 65%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 63, average heart rate was 47.63 (RR Interval range 43.67 to 60.47)

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

Body weight @ 158.0lbs / 71.668kgs

MyFitnessPal - 3,934 kcals

Carbs - 346
Protein - 282
Fat - 158

Fitbit - 6,372 steps
 
Won't be posting any training on here for a while as the wife passed away at 7:30pm (British Summer Time) on Monday 30 July 2018.
 
Tuesday 07 August 2018

Sleep (Fitbit) - 5:50hrs (in bed from 21:46 to 04:22)

Awake 0:46 (12%)
REM 1:15 (19%)
Light 3:58 (60%)
Deep 0:37 (9%)

Quality (Sleep Cycle) - 72%

HRV Elite info - No test

Body weight @ 163.0lbs / 73.935kgs

Midday training session

Leg Press - 155kgs x 15+3+3+3+3+3

Hack Squat - 40kgs x 15+3+3+3+3+3

Leg extensions - 32kgs x 15+3+3+3+3+3

Seated Leg Curls - 25kgs x 15+3+3+3+3+3

Prone Leg Curls - 23kgs x 15+3+3+3+3+3

Calf Raise - 79kgs x 15+3+3+3+3+3

Since the passing of my wife I have decided to rejoin a gym so for the time being it will be random exercises / loads etc until such time as I can dedicate time to a proper HST / Myo rep programme.

MyFitnessPal - 3,031 kcals

Carbs - 218
Protein - 236
Fat - 102

Fitbit - 8,049 steps
 
Wednesday 08 August 2018

Sleep (Fitbit) - 4:09hrs (in bed from 22:56 to 03:55)

Awake 0:50 (17%)
REM 1:09 (23%)
Light 2:27 (49%)
Deep 0:33 (11%)

Quality (Sleep Cycle) - 62%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 58, average heart rate was 55.88 (RR Interval range 49.95 to 69.90)

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

Body weight @ 163.8lbs / 74.298kgs

6:20am - exercises are below max effort with the aim to eventually establish new maxes for new exercises (as now a member of a gym again) for when I have the time (and inclination) to resume a structured HST / Myo Rep programme.

Flat Dumbell Bench Press - 20kgs x 20+4+4+4+4+4

Flat Dumbell Flies - 12kgs x 15+3+3+3+3+3

T Bar Row - 20kgs x 15+3+3+3+3+3

Seated Cable V Row - 39kgs x 15+3+3+3+3+3

Seated OH Dumbell Press - 14kgs x 15+3+3+3+3+3

Machine Shoulder Press - 23kgs x 15+3+3+3+3+3

Cable Face Pulls - 18kgs x 15+3+3+3+3+3

Dumbell Curls - 10kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 18kgs x 15+3+3+3+3+3

MyFitnessPal - 2,519 kcals

Carbs - 189
Protein - 262
Fat - 79

Fitbit - 7,002 steps
 
Thursday 09 August 2018

Sleep (Fitbit) - 5:33hrs (in bed from 22:52 to 05:25)

Awake 1:00 (15%)
REM 0:28 (7%)
Light 3:57 (61%)
Deep 1:06 (17%)

Quality (Sleep Cycle) - 66%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 63, average heart rate was 56.16 (RR Interval range 47.44 to 69.50

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

Body weight @ 161.4lbs / 73.210kgs

Exercises are below max effort with the aim to eventually establish new maxes for new exercises (as now a member of a gym again) for when I have the time (and inclination) to resume a structured HST / Myo Rep programme.

Leg Press - 160kgs x 15+3+3+3+3+3

Hack Squat - 45kgs x 15+3+3+3+3+3

Leg extensions - 35.5kgs x 15+3+3+3+3+3

Seated Leg Curls - 28.5kgs x 15+3+3+3+3+3

Prone Leg Curls - 25.5kgs x 15+3+3+3+3+3

Calf Raise - 86kgs x 15+3+3+3+3+3+3+3+3+3+3

MyFitnessPal - 2,663 kcals

Carbs - 203
Protein - 267
Fat - 86

Fitbit - 8,018 steps
 
Friday 10 August 2018

Sleep (Fitbit) - 6:48hrs (in bed from 22:11 to 05:37)

Awake 0:38 (8%)
REM 1:41 (23%)
Light 3:51 (52%)
Deep 1:16 (17%)

Quality (Sleep Cycle) - 59%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 55.02 (RR Interval range 47.44 to 68.80). Compared to your recent baseline, you should be able to train harder and handle more stress today

Body weight @ 161.0lbs / 73.028kgs

7:15am - exercises are below max effort with the aim to eventually establish new maxes for new exercises (as now a member of a gym again) for when I have the time (and inclination) to resume a structured HST / Myo Rep programme.

Flat Dumbell Bench Press - 24kgs x 15+3+3+3+3+3

Flat Dumbell Flies - 12kgs x 15+3+3+3+3+3

T Bar Row - 25kgs x 15+3+3+3+3+3

Seated Cable V Row - 45kgs x 15+3+3+3+3+3

Seated OH Dumbell Press - 14kgs x 15+3+3+3+3+3

Machine Shoulder Press - 25kgs x 15+3+3+3+3+3

Cable Face Pulls - 19kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 19kgs x 15+3+3+3+3+3

Dumbell Curls - 12kgs x 15+3+3+3+3+3

MyFitnessPal - 2,642 kcals

Carbs - 222
Protein - 274
Fat - 72

Fitbit - 5,870 steps
 
Tuesday 14 August 2018

Sleep (Fitbit) - 5:48hrs (in bed from 23:26 to 05:58)

Awake 0:44 (11%)
REM 1:33 (24%)
Light 3:26 (53%)
Deep 0:49 (13%)

Quality (Sleep Cycle) - 70%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 69, average heart rate was 60.15 (RR Interval range 52.20 to 75.20)

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 @ 162.4lbs / 73.663kgs

Exercises are below max effort with the aim to eventually establish new maxes for new exercises (as now a member of a gym again) for when I have the time (and inclination) to resume a structured HST / Myo Rep programme.

Leg Press - 86kgs x 15+3+3+3+3+3 - had to use the cable machine type as 'proper' leg press is broken!!

Hack Squat - 47.5kgs x 15+3+3+3+3+3

Leg extensions - 39kgs x 15+3+3+3+3+3

Seated Leg Curls - 32kgs x 15+3+3+3+3+3

Prone Leg Curls - 27kgs x 15+3+3+3+3+3

Calf Raise - 86kgs x 15+3+3+3+3+3+3+3+3+3+3

MyFitnessPal - 2,673 kcals

Carbs - 226
Protein - 272
Fat - 75

Fitbit - 7,431 steps
 
Wednesday 15 August 2018

Sleep (Fitbit) - 5:20hrs (in bed from 22:43 to 05:03)

Awake 1:00 (16%)
REM 1:31 (24%)
Light 2:49 (44%)
Deep 1:00 (16%)

Quality (Sleep Cycle) - 77%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 55, average heart rate was 55.27 (RR Interval range 49.27to 67.44)

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

Body weight @ 161.0lbs / 73.028kgs

7:30am - exercises are below max effort with the aim to eventually establish new maxes for new exercises (as now a member of a gym again) for when I have the time (and inclination) to resume a structured HST / Myo Rep programme.

Flat Dumbell Bench Press - 24kgs x 15+3+3+3+3+3

Flat Dumbell Flies - 14kgs x 15+3+3+3+3+3

T Bar Row - 27.5kgs x 15+3+3+3+3+3

Seated Cable V Row - 52gs x 15+3+3+3+3+3

Seated OH Dumbell Press - 14kgs x 15+3+3+3+3+3

Machine Shoulder Press - 25kgs x 15+3+3+3+3+3

Cable Face Pulls - 23kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 23kgs x 15+3+3+3+3+3

Dumbell Curls - 12kgs x 15+3+3+3+3+3

MyFitnessPal - 2,735 kcals

Carbs - 231
Protein - 277
Fat - 77

Fitbit - 5,996 steps
 
Thursday 16 August 2018

Sleep (Fitbit) - 5:34hrs (in bed from 23:35 to 05:35)

Awake 0:26 (8%)
REM 1:53 (31%)
Light 2:35 (43%)
Deep 1:06 (18%)

Quality (Sleep Cycle) - 71%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 56.45 (RR Interval range 49.71 to 71.78) - 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) - 8.4%

Body weight @ 159.8lbs / 72.484kgs

Exercises are below max effort with the aim to eventually establish new maxes for new exercises (as now a member of a gym again) for when I have the time (and inclination) to resume a structured HST / Myo Rep programme.

Leg Press - 89kgs x 15+3+3+3+3+3 - had to use the cable machine type as 'proper' leg press is broken!!

Hack Squat - 47.5kgs x 15+3+3+3+3+3

Leg extensions - 41kgs x 15+3+3+3+3+3

Seated Leg Curls - 34kgs x 15+3+3+3+3+3

Prone Leg Curls - 29.5kgs x 15+3+3+3+3+3

Calf Raise - 93kgs x 15+3+3+3+3+3+3+3+3+3+3

MyFitnessPal - 2,620 kcals

Carbs - 219
Protein - 254
Fat - 80

Fitbit - 5,870 steps
 
Tuesday 28 August 2018

Sleep (Fitbit) - 5:43hrs (in bed from 23:23to 06:00)

Awake 0:54 (14%)
REM 1:23 (21%)
Light 3:18 (50%)
Deep 1:02 (16%)

Quality (Sleep Cycle) - 60%

HRV Elite - No test

Body weight @ 169.8lbs / 77.020kgs

12:05pm - exercises are below max effort with the aim to eventually establish new maxes for new exercises (as now a member of a gym again) for when I have the time (and inclination) to resume a structured HST / Myo Rep programme.

Leg Press - 89kgs x 15+3+3+3+3+3 - had to use the cable type machine as 'proper' leg press is STILL broken!!

Hack Squat - 50kgs x 15+3+3+3+3+3

Leg extensions - 41kgs x 15+3+3+3+3+3

Seated Leg Curls - 34kgs x 15+3+3+3+3+3

Prone Leg Curls - 32kgs x 15+3+3+3+3+3

Calf Raise - 93kgs x 15+3+3+3+3+3+3+3+3+3+3

MyFitnessPal - 1,975 kcals

Carbs - 158
Protein - 213
Fat - 54

Fitbit - 3.708 steps
 
Wednesday 29 August 2018 - would have been Alis 48th birthday today, RIP sweetheart

Sleep (Fitbit) - 5:48hrs (in bed from 22:51 to 05:34)

Awake 0:55 (14%)
REM 1:43 (26%)
Light 2:57 (44%)
Deep 1:08 (17%)

Quality (Sleep Cycle) - 68%

HRV Elite - Score n/a as not taken a test in nearly 2 weeks (17 August) - average heart rate was 57.72 (RR Interval range 52.29to 72.37)

7 day HRV CV (Co-efficient of VariabilIty) - n/a

Body weight @ 168.2lbs / 76.294kgs

12:00pm - exercises are below max effort with the aim to eventually establish new maxes for new exercises (as now a member of a gym again) for when I have the time (and inclination) to resume a structured HST / Myo Rep programme.

Flat Dumbell Bench Press - 26kgs x 15+3+3+3+3+3

Flat Dumbell Flies - 14kgs x 15+3+3+3+3+3

V Bar Landmine Row - 32.5kgs x 15+3+3+3+3+3

Seated Cable Wide Row - 45kgs x 15+3+3+3+3+3

Seated OH Dumbell Press - 14kgs x 15+3+3+3+3+3

Machine Shoulder Press - 25kgs x 15+3+3+3+3+3

Cable Face Pulls - 32kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 32kgs x 15+3+3+3+3+3

Dumbell Curls - 12kgs x 15+3+3+3+3+3

MyFitnessPal - 2,155 kcals

Carbs - 175
Protein - 215
Fat - 66

Fitbit - 6,829 steps
 
Thursday 30 August 2018

Sleep (Fitbit) - 5:47hrs (in bed from 23:42 to 06:13)

Awake 0:44 (11%)
REM 1:37 (25%)
Light 3:14 (50%)
Deep 0:56 (14%)

Quality (Sleep Cycle) - 63%

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 59, average heart rate was 60.31 (RR Interval range 52.65 to 71.53 - 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) - n/a

Body weight @ 167.4lbs / 75.931kgs

12:00pm - exercises are below max effort with the aim to eventually establish new maxes for new exercises (as now a member of a gym again) for when I have the time (and inclination) to resume a structured HST / Myo Rep programme.

Leg Press - 90.5kgs x 15+3+3+3+3+3 - had to use the cable type machine as 'proper' leg press is STILL broken!!

Hack Squat - 52.5kgs x 15+3+3+3+3+3

Leg extensions - 43.5kgs x 15+3+3+3+3+3

Seated Leg Curls - 35.5kgs x 15+3+3+3+3+3

Prone Leg Curls - 34.5kgs x 15+3+3+3+3+3

Calf Raise - 93kgs x 15+3+3+3+3+3+3+3+3+3+3

MyFitnessPal - 2,168kcals

Carbs - 164
Protein - 225
Fat - 67

Fitbit - 10,167 steps
 
Wednesday 05 September 2018

Sleep (Fitbit) - 5:36hrs (in bed from 00:06 to 06:25)

Awake 0:43 (11%)
REM 1:25 (22%)
Light 2:45 (44%)
Deep 1:26 (23%)

Quality (Sleep Cycle) - 58%
Caffeine Intake - 1100g+

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 55.97 (RR Interval range 49.91 to 71.78) - Compared to your recent baseline, you should be able to train harder and handle more stress today - not surprised HRV affected by recently heavy cold

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

Body weight @ 165.4lbs / 75.024kgs

Exercises are below max effort with the aim to eventually establish new maxes for new exercises (as now a member of a gym again) for when I have the time (and inclination) to resume a structured HST / Myo Rep programme.

Leg Press - 93kgs x 15+3+3+3+3+3 - had to use the cable type machine as 'proper' leg press is STILL broken!!

Hack Squat - 52.5kgs x 15+3+3+3+3+3

Leg extensions - 45kgs x 15+3+3+3+3+3

Seated Leg Curls - 35.5kgs x 15+3+3+3+3+3

Prone Leg Curls - 34.5kgs x 15+3+3+3+3+3

Calf Raise - 93kgs x 15+3+3+3+3+3+3+3+3+3+3

MyFitnessPal - 1,976 kcals

Carbs - 151
Protein - 233
Fat - 48

Fitbit - 6,073 steps
 
Thursday 06 September 2018

Sleep (Fitbit) - 5:12hrs (in bed from 00:00 to 05:46)

Awake 0:34 (10%)
REM 1:23 (24%)
Light 2:33 (44%)
Deep 1:16 (22%)

Quality (Sleep Cycle) - 56%
Caffeine Intake - ~1230g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 64, average heart rate was 54.40 (RR Interval range 48.88 to 87.03) - 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) - 7.3%

Body weight @ 165.0lbs / 74.843kgs

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 with increase weight.

Flat Dumbell Bench Press - 28kgs x 15+3+3+3+1+1

Flat Dumbell Flies - 16kgs x 15+3+3+3+2+2

V Bar Landmine Row - 37.5kgs x 15+3+3+3+3+3

Seated Cable Wide Grip Row - 52kgs x 15+3+3+3+3+2

Seated OH Dumbell Press - 16kgs x 15+3+3+3+3+3

Machine Shoulder Press - 27kgs x 15+3+3+3+3+2

Cable Face Pulls - 41kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 41kgs x 15+3+3+3+3+3

Dumbell Curls - 14kgs x 15+3+3+3+3+2

MyFitnessPal - 2,168 kcals

Carbs - 159
Protein - 236
Fat - 65

Fitbit - 5,966 steps
 
Friday 07 September 2018

Sleep (Fitbit) - 6:51hrs (in bed from 23:05 to 06:49)

Awake 0:53 (11%)
REM 1:50 (24%)
Light 3:57 (51%)
Deep 1:04 (14%)

Quality (Sleep Cycle) - 36%
Caffeine Intake - ~1120g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 55.82 (RR Interval range 50.86 to 69.27) - 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) - 6.8%

Body weight @ 164.0lbs / 74.389kgs

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 - 95.5kgs x 15+3+3+3+3+3 - had to use the cable type machine as 'proper' leg press is STILL broken!!

Hack Squat - 55kgs x 15+3+3+3+3+3

Leg extensions - 48.5kgs x 15+3+3+3+3+3

Seated Leg Curls - 39kgs x 15+3+3+3+3+3

Prone Leg Curls - 36kgs x 15+3+3+3+3+3

Calf Raise - 95.5kgs x 15+3+3+3+3+3+3+3+3+3+3

MyFitnessPal - 2,128 kcals

Carbs - 161
Protein - 230
Fat - 62

Fitbit - 5,855 steps
 
Tuesday 11 September 2018

Sleep (Fitbit) - 6:24hrs (in bed from 22:24 to 5:40)

Awake 0:52 (12%)
REM 1:49 (25%)
Light 3:32 (49%)
Deep 1:03 (14%)

Quality (Sleep Cycle) - 55%
Caffeine Intake ~640g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 54.70 (RR Interval range 49.75 to 69.90) - 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 @ 164.2lbs / 74.480kgs

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 - 97.5kgs x 15+3+3+3+3+3 - had to use the cable type machine as 'proper' leg press is STILL broken!!

Hack Squat - 57.5kgs x 15+3+3+3+3+3

Leg extensions - 52kgs x 15+3+3+3+3+3

Seated Leg Curls - 41.5kgs x 15+3+3+3+3+3

Prone Leg Curls - 38.5kgs x 15+3+3+3+3+3

Calf Raise - 97.5kgs x 15+3+3+3+3+3+3+3+3+3+3

Ab Cruch machine - 27kgs x 15+3+3+3+3+3 (way too easy)

MyFitnessPal - 2,164 kcals

Carbs - 178
Protein - 205
Fat - 70

Fitbit - 18,934 steps
 
Wednesday 12 September 2018

Sleep (Fitbit) - 5:52hrs (in bed from 22:34 to 05:21)

Awake 0:55 (14%)
REM 1:12 (18%)
Light 3:14 (48%)
Deep 1:26 (21%)

Quality (Sleep Cycle) - 63%
Caffeine Intake ~850g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 56.09 (RR Interval range 50.16 to 71.69) - 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) - 5.2%

Body weight @ 163.6lbs / 74.208kgs

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+1

Flat Dumbell Flies - 16kgs x 15+3+3+3+3+3

V Bar Landmine Row - 40kgs x 15+3+3+3+3+3

Seated Cable Wide Grip Row - 52kgs x 15+3+3+3+3+3

Seated OH Dumbell Press - 16kgs x 15+3+3+3+2+1

Machine Shoulder Press - 27kgs x 15+3+3+3+3+3

Cable Face Pulls - 45kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 45kgs x 15+3+3+3+3+3

Dumbell Curls - 14kgs x 15+3+3+3+3+3

MyFitnessPal - 2,159 kcals

Carbs - 159
Protein - 231
Fat - 66

Fitbit - 12,941 steps
 
Thursday 13 September 2018

Sleep (Fitbit) - 7:52hrs (in bed from 21:15 to 06:00)

Awake 0:53 (10%)
REM 2:23 (27%)
Light 4:02 (46.1%)
Deep 1:27 (17%)

Quality (Sleep Cycle) - 79%
Caffeine Intake ~1,030g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 64, average heart rate was 55.06 (RR Interval range 48.26 to 69.42) - 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) - 5.3%

Body weight @ 163.8lbs / 74.298kgs

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 - 100kgs x 15+3+3+3+3+3 - had to use the cable type machine as 'proper' leg press is STILL broken!!

Hack Squat - 60kgs x 15+3+3+3+3+3

Leg extensions - 54.5kgs x 15+3+3+3+3+3

Seated Leg Curls - 42.5kgs x 15+3+3+3+3+3

Prone Leg Curls - 39.5kgs x 15+3+3+3+3+3

Calf Raise - 100kgs x 15+3+3+3+3+3+3+3+3+3+3

Ab Cruch Machine - 36kgs x 15+3+3+3+3+3

MyFitnessPal - 2,130 kcals

Carbs - 150
Protein - 226
Fat - 69

Fitbit - 16,281 steps
 
Friday 14 September 2018

Sleep (Fitbit) - 6:15hrs (in bed from 23:34 to 06:33)

Awake 0:44 (10%)
REM 1:52 (27%)
Light 3:37 (52%)
Deep 0:46 (11%)

Quality (Sleep Cycle) - 64%
Caffeine Intake ~950g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 58.19 (RR Interval range 48.08 to 68.65) - 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) - 5.1%

Body weight @ 163.8lbs / 74.298kgs

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

V Bar Landmine Row - 42.5kgs x 15+3+3+3+3+3

Seated OH Dumbell Press - 18kgs x 15+3+3+3+2+1

Seated Cable Wide Grip Row - 59kgs x 15+3+3+3+3+2

Incline Dumbell Bench Press - 18kgs x 15+3+3+3+3+3

Wide Grip Pullups - BW x 15+3+2+2+2+1

Machine Shoulder Press - 28kgs x 15+3+3+3+3+3

Cable Face Pulls - 50kgs x 15+3+3+3+2+2

Rope Tricep Pushdown - 50kgs x 15+3+3+3+2+1

Dumbell Curls - 16kgs x 15+3+3+3+2+2

MyFitnessPal - 3,940 kcals (1,800 kcals from alcohol)

Carbs - 151
Protein - 233
Fat - 66

Fitbit - 18,694 steps
 
Monday 17 September 2018

Sleep (Fitbit) - 7:56hrs (in bed from 22:07 to 07:00)

Awake 0:57 (11%) not correct as awake between 02:20 and approx 04:00)
REM 2:35 (29%)
Light 3:40 (41%)
Deep 1:41 (19%)

Quality (Sleep Cycle) - 61%
Caffeine Intake ~280g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 55.22 (RR Interval range 50.53 to 67.44) - 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 @ 164.4lbs / 74.571kgs

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 - 165kgs x 15+3+3+3+3+3

Hack Squat - 62.5kgs x 15+3+3+3+3+3

Seated Leg Curls - 43.5kgs x 15+3+3+3+3+3

Leg extensions - 56.5kgs x 15+3+3+3+3+3

Prone Leg Curls - 41kgs x 15+3+3+3+3+2

Calf Raise - 102.5kgs x 15+3+3+3+3+3+3+3+3+3+3

Ab Crunch Machine - 38.5kgs x 15+3+3+3+3+3

MyFitnessPal - 2,572 kcals (500kcals from alcohol macros below from food only)

Carbs - 154
Protein - 229
Fat - 59

Fitbit - 6,815 steps
 
Tuesday 18 September 2018

Sleep (Fitbit) - 7:17hrs (in bed from 22:34 to 06:45)

Awake 0:54 (11%)
REM 2:24 (29%)
Light 3:46 (46%)
Deep 1:07 (14%)

Quality (Sleep Cycle) - 70%
Caffeine ~400g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 58.84 (RR Interval range 51.63 to 71.11) - 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 @ 165.2lbs / 74.933kgs

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+1

Landmine Row (V handle) - 45kgs x 15+3+3+3+3+3

Seated OH Dumbell Press - 18kgs x 15+3+3+3+3+3

Seated Cable Wide Grip Row - 59kgs x 15+3+3+3+3+2

Incline Dumbell Bench Press - 20kgs x 15+3+3+3+3+2

Wide Grip Pullups - BW x 15+3+3+3+3+2

Machine Shoulder Press - 29.5kgs x 15+3+3+3+3+3

Cable Face Pulls - 50kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 50kgs x 15+3+3+3+3+1

Dumbell Curls - 16kgs x 15+3+3+3+3+3

MyFitnessPal - 2,258 kcals

Carbs - 158
Protein - 232
Fat - 77

Fitbit - 11,341 steps
 
Wednesday 19 September 2018

Sleep (Fitbit) - 6:27hrs (in bed from 22:49 to 05:55)

Awake 0:44 (10%)
REM 1:34 (22%)
Light 3:51 (54%)
Deep 1:02 (14%)

Quality (Sleep Cycle) - 79%
Caffeine ~500g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 61, average heart rate was 55.11 (RR Interval range 48.26 to 65.29) - 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) - 4.7%

Body weight @ 164.0lbs / 74.389kgs

Rest Day

MyFitnessPal - 2,244 kcals

Carbs - 159
Protein - 233
Fat - 75

Fitbit - 8,036 steps
 
Thursday 20 September 2018

Sleep (Fitbit) - 6:07hrs (in bed from 22:13 to 05:02)
Quality (Sleep Cycle) - 63%

Awake 0:39 (10%)
REM 1:42 (25%)
Light 3:00 (44%)
Deep 1:25 (21%)

Caffeine ~900g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 59 (Sympathetic) with a score of 59, average heart rate was 54.89 (RR Interval range 49.15 to 64.27) - 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) - 2.8%

Body weight @ 163.0lbs / 73.935kgs

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 - 170kgs x 15+3+3+3+3+3

Hack Squat - 65kgs x 15+3+3+3+3+3

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

Leg extensions - 59kgs x 15+3+3+3+3+3

Prone Leg Curls - 41kgs x 15+3+3+3+3+3

Calf Raise - 104.5kgs x 15+3+3+3+3+3+3+3+3+3+3

Ab Crunch Machine - 41kgs x 15+3+3+3+3+3

MyFitnessPal - 2,399 kcals

Carbs - 180
Protein - 229
Fat - 84

Fitbit - 10,919 steps
 
Friday 21 September 2018

Sleep (Fitbit) - 5:17hrs (in bed from 22:43 to 04:27)
Quality (Sleep Cycle) - 62%

Awake 0:27 (8%)
REM 1:22 (24%)
Light 3:27 (60%)
Deep 0:28 (8%)

Caffeine ~860g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 5212 (RR Interval range 47.19 to 64.61) - 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%

Body weight @ 163.2lbs / 74.026kgs

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+F

Landmine Row (V handle) - 47.5kgs x 15+3+3+3+3+3

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

Seated Cable Wide Grip Row - 61.5kgs x 15+3+3+3+3+3

Incline Dumbell Bench Press - 20kgs x 15+3+3+3+3+3

Wide Grip Lat Pulldown - 66kgs x 15+3+3+3+3+3

Machine Shoulder Press - 30.5kgs x 15+3+3+3+3+3

Cable Face Pulls - 51.25kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 46.25kgs x 15+3+3+3+3+3

Dumbell Curls - 18kgs x 15+3+3+3+3+2

MyFitnessPal - 2,117 kcals

Carbs - 148
Protein - 225
Fat - 69

Fitbit - 10,806 steps
 
Saturday 22 September 2018

Sleep (Fitbit) - 4:13hrs (in bed from 23:12 to 04:06)
Quality (Sleep Cycle) - 50%

Awake 0:41 (14%)
REM 1:05 (22%)
Light 2:25 (49%)
Deep 0:43 (15%)

Caffeine ~910g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 49.85 (RR Interval range 45.28 to 58.85) - 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) - 2.9%

Body weight @ 162.6lbs / 73.754kgs

Rest Day

MyFitnessPal - 2,081 kcals

Carbs - 141
Protein - 226
Fat - 67

Fitbit - 7,304 steps
 
mickc1965 said:
Saturday 22 September 2018

Sleep (Fitbit) - 4:13hrs (in bed from 23:12 to 04:06)
Quality (Sleep Cycle) - 50%

Awake 0:41 (14%)
REM 1:05 (22%)
Light 2:25 (49%)
Deep 0:43 (15%)

Caffeine ~910g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 49.85 (RR Interval range 45.28 to 58.85) - 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) - 2.9%

Body weight @ 162.6lbs / 73.754kgs

Rest Day

MyFitnessPal - 2,081 kcals

Carbs - 141
Protein - 226
Fat - 67

Fitbit - 7,304 steps
Click to expand...

Excellent log, mickc1965!

Keep up the great work!
 
Sunday 23 September 2018

Sleep (Fitbit) - 3:52hrs (in bed from 11:13 to 03:30)
Quality (Sleep Cycle) - 55%

Awake 0:25 (9%)
REM 1:03 (25%)
Light 2:28 (58%)
Deep 0:21 (8%)

Caffeine ~910g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 51.94 (RR Interval range 47.23 to 61.20) - 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%

Body weight @ 162.2lbs / 73.573kgs

Rest Day

MyFitnessPal - 2,575 kcals

Carbs - 174
Protein - 276
Fat - 84

Fitbit - 5,451 steps
 
Monday 24 September 2018

Sleep (Fitbit) - 7:20hrs (in bed from 21:57 to 6:17)
Quality (Sleep Cycle) - 73%

Awake 1:00 (12%)
REM 2:17 (27%)
Light 4:07 (50%)
Deep 0:56 (11%)

Caffeine ~980g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 55.26 (RR Interval range 44.23 to 66.14) - 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) - 2.1%

Body weight @ 161.8lbs / 73.391kgs

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 - 175kgs x 15+3+3+3+3+3

Hack Squat - 67.5kgs x 15+3+3+3+3+3

Seated Leg Curls - 46kgs x 15+3+3+3+3+3

Leg extensions - 61.5kgs x 15+3+3+3+3+3

Prone Leg Curls - 42kgs x 15+3+3+3+3+3

Calf Raise - 107kgs x 15+3+3+3+3+3+3+3+3+3+3

Ab Crunch Machine - 42.5kgs x 15+3+3+3+3+3

Calories, macros and activity

MyFitnessPal - 2,194 kcals

Carbs - 161
Protein - 228
Fat - 70

Fitbit - 6,784 steps
 
Tuesday 25 September 2018

Sleep (Fitbit) - 6:30hrs (in bed from 21:45 to 4:59)
Quality (Sleep Cycle) - 77%

Awake 0:44 (10%)
REM 1:50 (25%)
Light 3:42 (51%)
Deep 0:58 (14%)

Caffeine ~980g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 49.54 (RR Interval range 45.28 to 59.42) - 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) - 1.2%

Body weight @ 161.4lbs / 73.210kgs

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+1

Landmine Row (V handle) - 50kgs x 15+3+3+3+3+3

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

Seated Cable Wide Grip Row - 64kgs x 15+3+3+3+3+2

Incline Dumbell Bench Press - 22kgs x 15+3+3+3+3+1

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

Machine Shoulder Press - 32kgs x 15+3+3+3+3+2

Cable Face Pulls - 52.5kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 47.5kgs x 15+3+3+3+3+3

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

Calories, macros and activity

MyFitnessPal - 2,217 kcals

Carbs - 165
Protein - 230
Fat - 70

Fitbit - 6,942 steps
 
Wednesday 26 September 2018

Sleep (Fitbit) - 6:27hrs (in bed from 22:00 to 05:30)
Quality (Sleep Cycle) - 70%

Awake 1:03 (14%)
REM 1:57 (26%)
Light 3:30 (47%)
Deep 1:00 (13%)

Caffeine ~1110g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 54.97 (RR Interval range 47.59 to 66.06) - 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) - 1.3%

Body weight @ 161.6lbs / 73.300kgs

Rest Day

MyFitnessPal - 2,602 kcals

Carbs - 200
Protein - 242
Fat - 92

Fitbit - 11,708 steps
 
Thursday 27 September 2018

Sleep (Fitbit) - 5:51hrs (in bed from 22:00 to 04:47)
Quality (Sleep Cycle) - 74%

Awake 0:56 (14%)
REM 1:20 (20%)
Light 3:23 (50%)
Deep 1:08 (16%)

Caffeine ~890g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 62, average heart rate was 55.39 (RR Interval range 47.15 to 66.35) - 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

7 day HRV CV (Co-efficient of VariabilIty) - 1.5

Body weight @ 161.4lbs / 73.210kgs

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 - 180kgs x 15+3+3+3+3+3

Hack Squat - 70kgs x 15+3+3+3+3+3

Seated Leg Curls - 47.5kgs x 15+3+3+3+3+3

Leg extensions - 62.5kgs x 15+3+3+3+3+3

Prone Leg Curls - 43.5kgs x 15+3+3+3+3+3

Calf Raise - 109.5kgs x 15+3+3+3+3+3+3+3+3+3+3

Ab Crunch Machine - 45kgs x 15+3+3+3+3+3

Calories, macros and activity

MyFitnessPal - 2,043 kcals

Carbs - 148
Protein - 220
Fat - 62

Fitbit - 8,505 steps
 
Friday 28 September 2018

Sleep (Fitbit) - 6:12hrs (in bed from 22:53 to 06:33)
Quality (Sleep Cycle) - 63%

Awake 1:28 (19%) - not sure this is correct as was awake from 4:45am and maybe dozed on and off at best from there on
REM 1:30 (20%)
Light 3:39 (47%)
Deep 1:03 (14%)

Caffeine ~770g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 56, average heart rate was 57.42 (RR Interval range 49.99 to 69.11) - 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) - 1.9%

Body weight @ 161.4lbs / 73.210kgs

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) - 51.25kgs x 15+3+3+3+3+3

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

Seated Cable Wide Grip Row - 64kgs x 15+3+3+3+3+3

Incline Dumbell Bench Press - 22kgs x 15+3+3+3+3+1

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

Machine Shoulder Press - 32kgs x 15+3+3+3+3+3

Cable Face Pulls - 54kgs x 15+3+3+3+3+3

Rope Tricep Pushdown - 50kgs x 15+3+3+3+3+2

Cable Curls - 38.5kgs x 15+3+3+3+3+2

Calories, macros and activity

MyFitnessPal - 2,044 kcals

Carbs - 141
Protein - 225
Fat - 64

Fitbit - 8,862 steps
 
Wednesday 10 October 2018

Sleep (Fitbit) - 6:47hrs (in bed from 23:27 to 07:00)
Quality (Sleep Cycle) - 70%

Awake 0:46 (10%)
REM 1:00 (13%)
Light 4:46 (63%)
Deep 1:01 (14%)

HRV Elite - Score n/a as not taken a test since 29 September - average heart rate was 64.63 (RR Interval range 58.85 to 75.95)

7 day HRV CV (Co-efficient of VariabilIty) - n/a

Body weight @ 182.6lbs / 82.826kgs

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 - 182.5gs x 15+3+3+3+3+3

Hack Squat - 72.5kgs x 15+3+3+3+3+2

Seated Leg Curls - 50kgs x 15+3+3+3+3+3

Leg extensions - 64kgs x 15+3+3+3+3+3

Prone Leg Curls - 45kgs x 15+3+3+3+3+2

Calf Raise - 113kgs x 15+3+3+3+3+3+3+3+3+3+3

Ab Crunch Machine - 47.5kgs x 15+5+5+5+5+5

Calories, macros and activity

MyFitnessPal - 2,000 kcals

Carbs - 140
Protein - 219
Fat - 62

Fitbit - 10,505 steps
 
Thursday 11 October 2018

Sleep (Fitbit) - 7:00hrs (in bed from 21:38 to 06:20)
Quality (Sleep Cycle) - 77%

Awake 0:52 (11%)
REM 1:33 (20%)
Light 4:10 (53%)
Deep 1:17 (16%)

Caffeine ~360g

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 54, average heart rate was 63.59 (RR Interval range 56.84 to 78.97) - 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) - n/a

Body weight @ 178.8lbs / 81.102kgs

Training

Rest Day

Calories, macros and activity

MyFitnessPal - 1,728 kcals

Carbs - 84
Protein - 217
Fat - 58

Fitbit - 9,092 steps
 
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