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mickc1965 training log

Wednesday 05 April 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 62, average heart rate was 54 (Compared to your recent baseline, you should be able to train harder and handle more stress today)

6:10am - due to a couple of muscle pulls in my back will be sticking with body weight only exercises that dont give me any pain for a couple of days / until back feels ok to resume proper training

Air Squats - 3 x 10
Push Ups - 3 x 10
Inverted Rows - 3 x 10
Close Grip Bench - 52.5kgs 3 x 10

6:30am - Body weight @ 169.8lbs / 77.02kgs
------------------------
6:00pm

Air Squats - 3 x 10
Wide Grip Pullups - 3 x 10
Dips - 3 x 10
EZ curls - 20kgs 3 x 10
------------------------
MyFitnessPal - 2,645 kcals

Carbs - 245
Protein - 257
Fat - 71

Fitbit - 5,213 steps
 
​
Thursday 06 April 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 56, average heart rate was 56 - Sympathetic activity appears abnormally elevated, Consider active recovery and / or the guided breathing reading to enhance recovery

6:00am - due to a couple of muscle pulls in my back will be sticking with body weight only exercises that don't give me any pain for a couple of days / until back feels ok to resume proper training

Push Ups - 3 x 10
Air Squats - 3 x 10
Wide Grip Pullups - 3 x 10
Close Grip Bench - 52.5kgs 3 x 10

6:30am - Body weight @ 170.2lbs / 77.20kgs
------------------------
6:30pm

Inverted Rows - 3 x 10
Air Squats - 3 x 10
Dips - 3 x 10
EZ curls - 20kgs 3 x 10

Back is starting to feel better, hopefully a few more days before resuming normal training!!
------------------------
MyFitnessPal - 2,552 kcals

Carbs - 230
Protein - 245
Fat - 73

Fitbit - 8,573 steps
 
Friday 07 April 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 65, average heart rate was 58 - Compared to your recent baseline, you should be able to train harder and handle more stress today

6:10am - 3 x 10 reps @ body weight (except triceps)

Push Ups - 3 x 10
Air Squats - 3 x 10
Wide Grip Pullups - 3 x 10
Close Grip Bench - 52.5kgs 3 x 10

6:30am - Body weight @ 169.8lbs / 77.02kgs
------------------------
MyFitnessPal - 2,525 kcals

Carbs - 224
Protein - 258
Fat - 67

Fitbit - 8,526 steps
 
Saturday 08 April 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 59, average heart rate was 53 (Compared to your recent baseline, you should be able to train harder and handle more stress today)

6:10am - 3 x 10 reps @ body weight (except biceps)

Inverted Rows - 3 x 10
Air Squats - 3 x 10
Dips - 3 x 10
EZ curls - 20kgs 3 x 10
------------------------
MyFitnessPal - 2,529 kcals plus 600 kcals from alcohol (macros from food only)

Carbs - 226
Protein - 201
Fat - 92

Fitbit - 8,984 steps
 
Sunday 09 April 2017

6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 56, average heart rate was 62 - compared to your recent baseline, you should be able to train harder and handle more stress today

No training today

MyFitnessPal - 2,463 kcals plus 646 kcals from alcohol (macros from food only)

Carbs - 168
Protein - 250
Fat - 89

Fitbit - 15,900 steps
 
Monday 10 April 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 58, average heart rate was 59 "compared to your recent baseline, you should be able to train harder and handle more stress today"

6:00am - Push

Flat Bench - 80kgs x 5, 5, 5

Dips - 77.5kgs (BW) x 10, 10, 10

6:30am - Body weight @ 168.6lbs / 76.48kgs
------------
6:30pm - Push

OH Press

55kgs x 5, 5, 5
45kgs x 12

Close Grip Bench

60kgs x 5, 5, 5
50kgs x 15
-------------------
MyFitnessPal - 2,611 kcals

Carbs - 229
Protein - 252
Fat - 77

Fitbit - 6,161 steps
 
Tuesday 11 April 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64 average heart rate was 56 "compared to your recent baseline, you should be able to train harder and handle more stress today"

6:05am - Pull

Pendlay Rows

90kgs x 5, 5, 5, 5, 5
70kgs x 13, 12

6:30am - Body weight @ 170.8lbs / 77.47kgs
----------
6:15pm - Pull

Deadlifts

125kgs x 5, 5, 5

WG pull ups

85kgs x 5, 5, 5, 5, 5

EZ Curls

25kgs x 5, 5, 5, 5, 5
20kgs x 14
--------
MyFitnessPal - 2,599 kcals

Carbs - 234
Protein - 254
Fat - 72

Fitbit - 5,767 steps
 
Wednesday 12 April 2017

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 56 "compared to your recent baseline, you should be able to train harder and handle more stress today"

6:00am - Legs

Rear Squats

85kgs x 5, 5, 5, 5, 5
70kgs x 12

Kept the load light this morning due to last weeks issues with back, back not quite right but was able to squat ok without too much issue, front squats tonight and maybe add some RDLs

6:30am - Body weight @ 170.0lbs / 77.11kgs
--------
6:15pm

Front Squats - 30 Rep Goal / max 5 sets

65kgs x 10, 8, 6, 6

Standing Calf Raise - 100 Rep Goal / max 3 sets

100kgs x 40, 33, 29
----------
MyFitnessPal - 2,625 kcals

Carbs - 230
Protein - 258
Fat - 75

Fitbit - 5,734 steps
 
Thursday 13 April 2017

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 64, average heart rate was 59 "compared to your recent baseline, you should be able to train harder and handle more stress today"

6:05am

OH Press - 30 rep goal / max 5 sets

52.5kgs x 9, 8, 7, 6

Shrugs - 100 rep goal / max 3 sets

80kgs x 40, 35, 30

6:30am - Body weight @ 169.2lbs / 76.75kgs
------------
6:30pm

Flat Bench - 30 rep goal / max 5 sets

75kgs x 9, 8, 7, 7

Close Grip Bench - 30 rep goal / max 5 sets

60kgs x 9, 8, 8, 8
-------------------
MyFitnessPal - 2,635 kcals

Carbs - 235
Protein - 257
Fat - 74

Fitbit - 10,157 steps
 
Friday 14 April 2017

6:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 55 "compared to your recent baseline, you should be able to train harder and handle more stress today"

7:15am

Rear Squats - 30 rep goal / max 5 sets

85kgs x 9, 7, 7, 7

7:45am - Body weight @ 168.8lbs / 76.57kgs
--------
6:00pm

Front Squats - 30 rep goal / max 5 sets

67.5kgs x 10, 8, 8, 4

Standing Calf Raise - 100 Rep Goal / max 3 sets

102.5kgs x 40, 32, 28
----------
MyFitnessPal - 2,699 kcals

Carbs - 264
Protein - 250
Fat - 68

Fitbit - 9,051 steps
 
Saturday 15 April 2017

5:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 53, average heart rate was 54
"your Sympathetic activity appears abnormally elevated. *Consider active recovery and / or the guided breathing reading to enhance recovery"

5:45am - training protocol is target rep goal / or max number of sets

Pendlay Rows - 30 rep goal / max 5 sets

90kgs x 8, 8, 7, 7

WG Pullups - 30 rep goal / max 5 sets

86.25kgs x 8, 7, 6, 5, 4

6:15am - Body weight @ 169.0lbs / 76.66kgs
----------
11:30am - training protocol is target rep goal / or max number of sets (whatever comes first)

Deadlifts - 30 rep goal / 5 sets

120kgs x 8, 7, 6, 5, 4

SLDL - 30 rep goal / 5 sets

60kgs x 8, 7, 6, 5, 4

EZ Curls - 30 rep goal / 5 sets

25kgs x 8, 7, 6, 5, 4
----------
MyFitnessPal - 5940 kcals plus 1579 from alcohol ( macros below from food only)

Carbs - 590
Protein - 224
Fat - 275

Fitbit - 8982 steps
 
Sunday 16 April 2017

11am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 53, average heart rate was 70 "your Sympathetic activity appears abnormally elevated. *Consider active recovery and / or the guided breathing reading to enhance recovery"

Body weight @ 172.0lbs / 78.02kgs (too much Easter 'egg'cess)

No training today

MyFitnessPal - 4,398 kcals plus 550 kcals from alcohol

Carbs - 421
Protein - 170
Fat - 273

Fitbit - 9,899 steps
 
Monday 17 April 2017

Body weight @ 175.0lbs / 79.38kgs (too much Easter 'egg'cess)

training protocol is target rep goal / or max number of sets (whatever comes first)

OH Press - 30 rep goal / max 5 sets

53.75kgs x 8, 7, 6, 5, 4

Shrugs - 100 rep goal / max 3 sets

82.5kgs x 40, 33, 27

Flat Bench - 30 rep goal / max 5 sets

77.5kgs x 8, 7, 6, 5, 4

Close Grip Bench - 30 rep goal / max 5 sets

62.5kgs x 8, 7, 6, 5, 4
 
Tuesday 18 April 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 40, average heart rate was 63
"Your Sympathetic activity appears abnormally elevated. *Consider active recovery and / or the guided breathing reading to enhance recovery"

Body weight @ 179.0lbs / 81.193kgs - last day of 'egg'cess (all chocolate has now been eat

Training protocol is target rep goal / or max number of sets (whatever comes first)

Rear Squats - 30 rep goal / max 5 sets

87.5kgs x 8, 7, 6, 5, 4

Front Squats - 30 rep goal / max 5 sets

70kgs x 8, 7, 6, 5, 4

Standing Calf Raise - 100 Rep Goal / max 3 sets

105kgs x 36, 34, 30

MyFitnessPal - 2,483 kcals

Carbs - 270
Protein - 237
Fat - 51

Fitbit - 5,079 steps
 
Wednesday 19 April 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 49, average heart rate was 60

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

Body weight @ 179.0lbs / 81.193kgs

Training protocol is target rep goal / or max number of sets (whatever comes first)

Pendlay Rows - 30 rep goal / max 5 sets

92.5kgs x 8, 7, 6, 5, 4

WG Pullups - 30 rep goal / max 5 sets

87.5kgs x 8, 7, 6, 5, 4

Deadlifts - 30 rep goal / max 5 sets

125kgs x 8, 7, 6, 5, 4

SLDL - 35 rep goal / 5 sets

60kgs x 9, 8, 7, 6, 5

EZ Curls - 30 rep goal / max 5 sets

27.5kgs x 8, 7, 6, 5, 4

MyFitnessPal - 2,348 kcals

Carbs - 217
Protein - 235
Fat - 60

Fitbit - 7,193 steps
 
Thursday 20 April 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 50, average heart rate was 60

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

Body weight @ 175.6lbs / 79.651kgs

Training protocol is target rep goal / or max number of sets (whatever comes first)

OH Press - 30 rep goal / max 5 sets

55kgs x 8, 7, 6, 5, 4

Shrugs - 100 rep goal / max 3 sets

85kgs x 36, 34, 30

Flat Bench - 30 rep goal / max 5 sets

78.75kgs x 8, 7, 6, 5, 4

Close Grip Bench - 30 rep goal / max 5 sets

63.75kgs x 8, 7, 6, 5, 4

MyFitnessPal - 2,151 kcals

Carbs - 183
Protein - 230
Fat - 56

1st day of 16:8 IF, felt ok not eating until midday a few moments of hunger but kept drinking coffee, no doubt tomorrow morning I will be starving!!!

Fitbit - 13,170 steps
 
Friday 21 April 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 51, average heart rate was 57

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

Body weight @ 173.2lbs / 78.562kgs

Training protocol is target rep goal / or max number of sets (whatever comes first)

Rear Squats - 30 rep goal / max 5 sets

90kgs x 8, 7, 6, 5, 4

Front Squats - 30 rep goal / max 5 sets

72.5kgs x 8, 7, 6, 5, 4

Standing Calf Raise - 100 Rep Goal / max 3 sets

107.5kgs x 36, 34, 30

MyFitnessPal - 2,257 kcals

Carbs - 197
Protein - 235
Fat - 58

Fitbit - 9,868 steps
 
Lots of hard work in here and no one is following. What is going on AM! Following. Did you start your TRT?
 
kenpoengineer said:
Lots of hard work in here and no one is following. What is going on AM! Following. Did you start your TRT?
Click to expand...

Thanks, no TRT as decided not to follow it up as general feeling has improved however libido is still zero but as the wife is still having chemo (16 months now) that side of things is pretty much off the menu!! May well revisit this when her chemo finishes hopefully late June / early July
 
mickc1965 said:
Thanks, no TRT as decided not to follow it up as general feeling has improved however libido is still zero but as the wife is still having chemo (16 months now) that side of things is pretty much off the menu!! May well revisit this when her chemo finishes hopefully late June / early July
Click to expand...

Very sorry to hear about your wife. Prayers man. Highly recommend you start TRT for your health though. Check out ExcelMale dot com and Testosterone Replacement Therapy Discussion FB page. Both great sources of information about men's health.
 
Thanks for that, all signs are currently looking positive, tumour in Pancreas has shrunk, the cancer had spread to her Peritoneum but all the blood markers are coming back as normal and they are currently talking about her being disease free etc so all in all things looking very good but it has been a long hard slog for her.

I will look into the sites you mentioned and will probably get bloods done a few months after her treatment has finished as no doubt the stress of this (although I don't feel stressed) has had an impact of my T levels.
 
Saturday 22 April 2017

6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 53, average heart rate was 57

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

Body weight @ 172.4lbs / 78.199kgs

A lot of lower back pain following yesterday's squats so will not train back today, will probably reduce volume on back and squats as maybe over doing it at my age

EZ Curls - 30 rep goal / max 5 sets

27.5kgs x 10, 10, 8, 7, 6

MyFitnessPal - 2,109 kcals

Carbs - 175
Protein - 219
Fat - 58

Fitbit - 7,721 steps
 
Sunday 23 April 2017

Body weight @ 171.6lbs / 77.836kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 52, average heart rate was 55

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

Crap nights sleep awake at 2:00am so got up (4:00) and trained!!

Training protocol is target rep goal / or max number of sets (whatever comes first)

OH Press - 30 rep goal / max 5 sets

56.25kgs x 8, 7, 6, 5, 4

Shrugs - 100 rep goal / max 3 sets

87.5kgs x 36, 34, 30

Flat Bench - 30 rep goal / max 5 sets

80kgs x 8, 7, 6, 5, 4

Close Grip Bench - 30 rep goal / max 5 sets

65kgs x 8, 7, 6, 5, 4

MyFitnessPal - 2,569 kcals

Carbs - 222
Protein - 225
Fat - 86

Fitbit - 6,806 steps
 
Monday 24 April 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 57, average heart rate was 55

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

Body weight @ 171.2lbs / 77.655kgs

Training protocol is target rep goal / or max number of sets (whatever comes first)

Pendlay Rows - 30 rep goal / max 5 sets

93.75kgs x 8, 7, 6, 5, 4

EZ Curls - 30 rep goal / max 5 sets

27.5kgs x 8, 7, 6, 5, 4

Rear Squats - 30 rep goal / max 5 sets

92.5kgs x 10, 8, 6, 6

Standing Calf Raise - 100 Rep Goal / max 3 sets

110kgs x 34, 33, 33

MyFitnessPal - 2,368 kcals

Carbs - 198
Protein - 243
Fat - 67

Fitbit - 8,824 steps
 
Interesting Elite HRV app you are using. Does it connect to any HR device?
 
Tuesday 25 April 2017

Body weight @ 171.0lbs / 77.564kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 56, average heart rate was 57

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

Training protocol is target rep goal / or max number of sets (whatever comes first)

OH Press - 30 reps / 5 sets

57.5kgs x 8, 7, 6, 5, 4

Shrugs - 100 reps / 3 sets

90kgs x 34, 33, 33

Flat Bench - 30 reps / 5 sets

81.25kgs x 8, 7, 6, 5, 4

Close Grip Bench - 30 reps / 5 sets

66.25kgs x 8, 7, 6, 5, 4

MyFitnessPal - 2,258 kcals

Carbs - 185
Protein - 240
Fat - 62

Fitbit - 6.749 steps
 
Wednesday 26 April 2017

Body weight @ 170.0lbs / 77.111kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 57, average heart rate was 56

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

Training protocol is target rep goal / or max number of sets (whatever comes first)

WG Pullups - 30 reps / 5 sets

88.75kgs x 8, 7, 6, 5, 4

EZ Curls - 30 reps / 5 sets

28.75kgs x 6, 6, 6, 6, 6

Deadlifts - 30 reps / 5 sets

130kgs x 6, 6, 6, 6, 6

Standing Calf Raise - 100 reps / 3 sets

112.5kgs x 34, 33, 33

MyFitnessPal - 2,292 kcals

Carbs - 188
Protein - 244
Fat - 63

Fitbit - 6,145 steps
 
Thursday 27 April 2017

Body weight @ 170.0lbs / 77.111kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 54, average heart rate was 57

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

Training protocol is target rep goal / or max number of sets (whatever comes first)

OH Press - 30 reps / 5 sets

58.75kgs x 6, 6, 6, 6, 6

Shrugs - 100 reps / 3 sets

92.5kgs x 34, 33, 34

Flat Bench - 30 reps / 5 sets

82.5kgs x 6, 6, 6, 6, 6

Close Grip Bench - 30 reps / 5 sets

67.5kgs x 6, 6, 6, 6, 6

MyFitnessPal - 2,749 kcals

Carbs - 260
Protein - 268
Fat - 71

Fitbit - 5,249 steps
 
Friday 28 April 2017

Body weight @ 169.8lbs / 77.020kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 54, average heart rate was 58

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

Training protocol is target rep goal / or max number of sets (whatever comes first)

Pendlay Rows - 30 reps / 5 sets

95kgs x 6, 6, 6, 6, 6

EZ Curls - 30 reps / 5 sets

30kgs x 6, 6, 6, 6, 6

Front Squats - 30 reps / 5 sets

72.5kgs x 6, 6, 6, 6, 6

Standing Calf Raise - 100 reps / 3 sets

115kgs x 34, 33, 33

MyFitnessPal - 2,807 kcals

Carbs - 264
Protein - 270
Fat - 75

Fitbit - 6,604 steps
 
Saturday 29 April 2017

Body weight @ 170.2lbs / 77.201kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 52, average heart rate was 54

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

Training protocol is target rep goal / in max number of sets (whatever comes first)

OH Press - 30 reps / 5 sets

60kgs x 6, 6, 6, 6, 6

Shrugs - 100 reps / 3 sets

95kgs x 34, 33, 33

Flat Bench - 30 reps / 5 sets

83.75kgs x 6, 6, 6, 6, 6

Close Grip Bench - 30 reps / 5 sets

68.75kgs x 6, 6, 6, 6, 6

MyFitnessPal - 2,667 kcals

Carbs - 240
Protein - 262
Fat - 73

Fitbit - 5,529 steps
 
Sunday 30 April 2017

Body weight @ 170.0lbs / 77.111kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 48, average heart rate was 59

"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"

Alternating Knee Crunch 3 x 20
Alternating Leg Raises x 3 x 20
Crunches 3 x 20
Alternating Heel Touches 3 x 20
Leg Pull Ins 3 x 20
Knees Raised Crunches 3 x 20

No training today will up today's step count

MyFitnessPal - 2,672 kcals

Carbs - 247
Protein - 227
Fat - 85

Fitbit - 11,822 steps
 
Monday 01 May 2017

Body weight @ 170.6lbs / 77.383kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 58, average heart rate was 53

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

Pendlay Rows - target is 3 x 6 reps

96.25kgs x 6, 6, 6

WG Pullups - target is 3 x 6 reps

91.25kgs x 6, 6, 6

EZ Curls - target is 5 x 6 reps

31.25kgs x 6, 6, 6, 6, 6

Rear Squats - target is 3 x 6 reps

100kgs x 6, 6, 6

Deadlift - target is 1 x 6 reps

150kgs x 6

SLDL - target is 2 x 6 reps

80kgs x 6, 6

Standing Calf Raise - target is 100 reps in 3 sets

117.5kgs x 34, 33, 33

MyFitnessPal - 2,768 kcals

Carbs - 299
Protein - 244
Fat - 65

Fitbit - 8,718 steps
 
Tuesday 02 May 2017

Body weight @ 171.0lbs / 77.564kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 57, average heart rate was 57

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

OH Press - target is 5 x 4 reps

61.25kgs x 4, 4, 4, 4, 4

Shrugs - target is 100 reps in 3 sets

97.5kgs x 34, 33, 33

Flat Bench - target is 5 x 4 reps

85kgs x 4, 4, 4, 4, 4

Close Grip Bench - target is 5 x 4 reps

70kgs x 4, 4, 4, 4, 4

MyFitnessPal - 2,620 kcals

Carbs - 219
Protein - 257
Fat - 80

Fitbit - 7,884 steps
 
Wednesday 03 May 2017

Body weight @ 170.8lbs / 77.474kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 51, average heart rate was 56

"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"

Pendlay Rows - target is 3 x 4 reps

97.5kgs x 4, 4, 4

WG Pullups - target is 3 x 4 reps

92.5kgs x 4, 4, 4

EZ Curls - target is 5 x 4 reps

32.5kgs x 4, 4, 4, 4, 4

Rear Squats - target is 4 x 6 reps

90kgs x 6, 6, 6, 6

Deadlift - target is 1 x 6 reps

150kgs x 6

SLDL - target is 3 x 6 reps

80kgs x 6, 6, 6

Shrugs - target is 100 reps in 3 sets

97.5kgs x 34, 33, 33

MyFitnessPal - 2,509 kcals

Carbs - 210
Protein - 261
Fat - 69

Fitbit - 6,482 steps
 
Thursday 04 May 2017

Body weight @ 170.0lbs / 77.111kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 54, average heart rate was 59

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

OH Press - target is 5 x 5 reps

61.25kgs x 5, 5, 5, 5, 5

Standing Calf Raise - target is 100 reps in 3 sets

117.5kgs x 34, 33, 33

Flat Bench - target is 5 x 5 reps

85kgs x 5, 5, 5, 5, 5

Close Grip Bench - target is 5 x 5 reps

70kgs x 5, 5, 5, 5, 5

MyFitnessPal - 2,683 kcals

Carbs - 235
Protein - 263
Fat - 77

Fitbit - 5.188 steps
 
Friday 05 May 2017

Body weight @ 170.2lbs / 77.201kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 55, average heart rate was 58

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

Pendlay Rows - target is 3 x 5 reps

97.5kgs x 5, 5, 5

WG Pullups - target is 3 x 5 reps

92.5kgs x 5, 5, 5

Shrugs - target is 100 reps in 3 sets

97.5kgs x 34, 33, 33

EZ Curls - target is 5 x 5 reps

32.5kgs x 5, 5, 5, 5, 5

Rear Squats - target is 4 x 7 reps

90kgs x 7, 7, 7, 7

Deadlift - target is 1 x 7 reps

150kgs x 7

SLDL - target is 3 x 7 reps

80kgs x 7, 7, 7

MyFitnessPal - 2,718 kcals

Carbs - 229
Protein - 269
Fat - 80

Fitbit - 7,862 steps
 
Saturday 06 May 2017

Body weight @ 170.4lbs / 77.292kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 54, average heart rate was 55

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

Alternating Knee Crunch 3 x 20
Alternating Leg Raises x 3 x 20
Crunches 3 x 20
Alternating Heel Touches 3 x 20
Leg Pull Ins 3 x 20
Knees Raised Crunches 3 x 20

No weight training today

MyFitnessPal - 2,479 kcals

Carbs - 177
Protein - 263
Fat - 79

Fitbit - 6,957 steps
 
Sunday 07 May 2017

Body weight @ 168.4lbs / 76.385kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 59, average heart rate was 55

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

OH Press - target is 5 x 6 reps

61.25kgs x 6, 6, 6, 6, 6

Standing Calf Raise - target is 100 reps in 3 sets

117.5kgs x 34, 33, 33

Flat Bench - target is 5 x 6 reps

85kgs x 6, 6, 6, 6, 6

Close Grip Bench - target is 5 x 6 reps

70kgs x 6, 6, 6, 6, 6

MyFitnessPal - 2,782 kcals

Carbs - 251
Protein - 263
Fat - 81

Fitbit - 7,621 steps
 
Monday 08 May 2017

Body weight @ 169.0lbs / 76.657kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 58, average heart rate was 55

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

Pendlay Rows - target is 3 x 6 reps

97.5kgs x 6, 6, 6

WG Pullups - target is 3 x 6 reps

92.5kgs x 6, 6, 6

Shrugs - target is 100 reps in 3 sets

97.5kgs x 34, 33, 33

EZ Curls - target is 5 x 6 reps

32.5kgs x 6, 6, 6, 6, 6

Rear Squats - target is 4 x 8 reps

90kgs x 8, 8, 8, 8

Deadlift - target is 1 x 8 reps

150kgs x 8

SLDL - target is 3 x 8 reps

80kgs x 8, 8, 8

MyFitnessPal - 2,737 kcals

Carbs - 250
Protein - 255
Fat - 80

Fitbit - 5,040 steps
 
Tuesday 09 May 2017

Body weight @ 169.8lbs / 77.020kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 55, average heart rate was 59

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

OH Press - target is 5 x 4 reps

62.5kgs x 4, 4, 4, 4, 4

Standing Calf Raise - target is 100 reps in 3 sets

120kgs x 34, 33, 33

Flat Bench - target is 5 x 4 reps

86.25kgs x 4, 4, 4, 4, 4

Close Grip Bench - target is 5 x 4 reps

71.25kgs x 4, 4, 4, 4, 4

MyFitnessPal - 2,760 kcals

Carbs - 244
Protein - 267
Fat - 79

Fitbit - 5,272 steps
 
Wednesday 10 May 2017

Body weight @ 169.2lbs / 76.748kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 54, average heart rate was 60

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

Pendlay Rows - target is 3 x 4 reps

98.75kgs x 4, 4, 4

WG Pullups - target is 3 x 4 reps

93.75kgs x 4, 4, 4

Shrugs - target is 100 reps in 3 sets

100kgs x 34, 33, 33

EZ Curls - target is 5 x 4 reps

33kgs x 4, 4, 4, 4, 4

Rear Squats - target is 4 x 6 reps

92.5kgs x 6, 6, 6, 6

Deadlift - target is 1 x 6 reps

152.5kgs x 4

SLDL - target is 3 x 6 reps

85kgs x 6, 6, 6

MyFitnessPal - 2,723 kcals

Carbs - 231
Protein - 267
Fat - 81

Fitbit - 5,150 steps
 
Thursday 11 May 2017

Body weight @ 169.4lbs / 76.838kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 55, average heart rate was 58

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

OH Press - target is 5 x 5 reps

62.5kgs x 5, 5, 5, 5, 5

Standing Calf Raise - target is 100 reps in 3 sets

120kgs x 34, 33, 33

Flat Bench - target is 5 x 5 reps

86.25kgs x 5, 5, 5, 5, 5

Close Grip Bench - target is 5 x 5 reps

71.25kgs x 5, 5, 5, 5, 5

MyFitnessPal - 2,820 kcals

Carbs - 244
Protein - 276
Fat - 82

Fitbit - 6,568 steps
 
Friday 12 May 2017

Body weight @ 170.2lbs / 77.201kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 55, average heart rate was 58

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

Pendlay Rows - target is 3 x 5 reps

98.75kgs x 5, 5, 5

WG Pullups - target is 3 x 5 reps

93.75kgs x 5, 5, 5

Shrugs - target is 100 reps in 3 sets

100kgs x 34, 33, 33

EZ Curls - target is 5 x 5 reps

33kgs x 5, 5, 5, 5, 5

Rear Squats - target is 4 x 7 reps

92.5kgs x 7, 7, 7, 7

Deadlift - target is 1 x 7 reps

152.5kgs x 7

SLDL - target is 3 x 7 reps

85kgs x 7, 7, 7

MyFitnessPal - 2,850 kcals

Carbs - 227
Protein - 280
Fat - 91

Fitbit - 5,013 steps
 
Saturday 13 May 2017

Body weight @ 169.2lbs / 76.748kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 55, average heart rate was 61

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

OH Press - target is 5 x 6 reps

62.5kgs x 6, 6, 6, 6, 6

Standing Calf Raise - target is 100 reps in 3 sets

120kgs x 34, 33, 33

Flat Bench - target is 5 x 6 reps

86.25kgs x 6, 6, 6, 6, 4

Close Grip Bench - target is 5 x 6 reps

71.25kgs x 6, 6, 6, 6, 6

MyFitnessPal - 2,871 kcals

Carbs - 234
Protein - 281
Fat - 90

Fitbit - 5,068 steps
 
Sunday 14 May 2017

Body weight @ 169.4lbs / 76.838kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 56, average heart rate was 57

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

Pendlay Rows - target is 3 x 6 reps

98.75kgs x 6, 6, 6

WG Pullups - target is 3 x 6 reps

93.75kgs x 6, 6, 6

Shrugs - target is 100 reps in 3 sets

100kgs x 34, 33, 33

EZ Curls - target is 5 x 6 reps

33kgs x 6, 6, 6, 5, 4

Rear Squats - target is 4 x 8 reps

92.5kgs x 8, 8, 8, 8

Deadlift - target is 1 x 8 reps

152.5kgs x 8

SLDL - target is 3 x 8 reps

85kgs x 8, 8, 8

MyFitnessPal - 2,958 kcals

Carbs - 261
Protein - 266
Fat - 93

Fitbit - 5,394 steps
 
Monday 15 May 2017

Body weight @ 170.6lbs / 77.383kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 53, average heart rate was 58

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

No weight training today will do some Ab work later

Alternating Heel Touches 3 x 20
Alternating Leg Raises 3 x 20
Crunches 3 x 20
Alternating Knee Crunch 3 x 20
Leg Pull Ins 3 x 20
Crunches Knees Raised 3 x 20

MyFitnessPal - 2,922 kcals

Carbs - 246
Protein - 267
Fat - 96

Fitbit - 5,372 steps
 
Tuesday 16 May 2017

Body weight @ 170.4lbs / 77.292kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 56, average heart rate was 58

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

OH Press - target is 5 x 4 reps

63.75kgs x 4, 4, 4, 4, 4

Standing Calf Raise - target is 100 reps in 3 sets

122.5kgs x 34, 33, 33

Flat Bench - target is 5 x 4 reps

86.25kgs x 4, 4, 4, 4, 4

Close Grip Bench - target is 5 x 4 reps

72.5kgs x 4, 4, 4, 4, 4

WG Pullups - target is 3 x 4 reps

95kgs x 4, 4, 4

MyFitnessPal - 3,027 kcals

Carbs - 257
Protein - 268
Fat - 101

Fitbit - 5,015 steps
 
Wednesday 17 May 2017

Body weight @ 170.6lbs / 77.383kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 59 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Pendlay Rows - target is 3 x 4 reps

100kgs x 4, 4, 4

Shrugs - target is 100 reps in 3 sets

102.5kgs x 34, 33, 33

EZ Curls - target is 5 x 4 reps

33kgs x 4, 4, 4, 4, 4

Rear Squats - target is 5 x 6 reps

95kgs x 6, 6, 6, 6, 6

SLDL - target is 5 x 6 reps

87.5kgs x 6, 6, 6, 6, 6

MyFitnessPal - 2,841 kcals

Carbs - 223
Protein - 284
Fat - 87

Fitbit - 5,140 steps
 
Thursday 18 May 2017

Body weight @ 170.4lbs / 77.292kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 55, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

OH Press - target is 5 x 5 reps

63.75kgs x 5, 5, 5, 5, 5

Standing Calf Raise - target is 100 reps in 3 sets

122.5kgs x 34, 33, 33

Flat Bench - target is 3 x 8 reps

70kgs x 8, 8, 8

Pendlay Rows - target is 3 x 8 reps

87.5kgs x 8, 8, 8

Incline Bench - target is 3 x 8 reps

60kgs x 8, 8, 8

WG Pullups - target is 3 x 8 reps

80kgs x 8, 8, 8

MyFitnessPal - 2,816 kcals

Carbs - 230
Protein - 289
Fat - 80

Fitbit - 8,775 steps
 
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