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mickc1965 training log

Saturday 09 September 2017

HRV Elite - Forgot to do the test!!!

Body weight @ 165.8lbs / 75.206kgs

Front Squat - 30 reps @ ~80% of 15 rep max

50kgs x 15, 15

Lunges - 30 reps @ ~80% of 15 rep max

40kgs x 15, 15

BB Upright Rows - 30 reps @ ~80% of 15 rep max

25kgs x 15, 15

BB Face Pulls - 30 reps @ ~80% of 15 rep max

25kgs x 15, 15

Deadlifts - 30 reps @ ~80% of 15 rep max

105kgs x 15

SLDL - 30 reps @ ~80% of 15 rep max

47.5kgs x 15, 15

Standing Calf Raise - 100 reps @ ~80% of current 100 reps in 3 sets

120kgs x 34, 33, 33

MyFitnessPal - 9879 kcals (8401 kcals from food plus 1478 from alcohol) macros below from food only

Carbs - 915
Protein - 213
Fat - 403

Fitbit - 9,324 steps
 
Sunday 10 September 2017

HRV Elite - No test this morning as consumed alcohol yesterday

Body weight @ 169.6lbs / 76.929kgs

Flat Bench - 30 reps @ ~90% of 15 rep max

66.25kgs x 15, 15

Incline Bench - 30 reps @ ~90% of 15 rep max

56.25kgs x 15, 15

Close Grip Bench - 30 reps @ ~90% of 15 rep max

50kgs x 15, 15

Pendlay Rows - 30 reps @ ~90% of 15 rep max

81.25kgs x 15, 15

WG Pullups - 30 reps @ ~90% of 15 rep max

78.75kgs x 15, 15

Shrugs - 100 reps @ ~90% of current 100 reps in 3 sets

127.5kgs x 34, 33, 33

EZ Curls - 30 reps @ ~90% of 15 rep max

22.5kgs x 15, 15

MyFitnessPal - 1,620 kcals

Carbs - 117
Protein - 174
Fat - 51

Fitbit - 17,134 steps
 
Monday 11 September 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 56, average heart rate was 59

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

Body weight @ 170.8lbs / 77.474kgs

Front Squat - 30 reps @ ~90% of 15 rep max

56.25kgs x 15, 15

Lunges - 30 reps @ ~90% of 15 rep max

45kgs x 15, 15

Standing Calf Raise - 100 reps @ ~90% of current 100 reps in 3 sets

135kgs x 34, 33, 33

Deadlifts - 30 reps @ ~90% of 15 rep max

117.5kgs x 15

SLDL @ - 30 reps @ ~90% of 15 rep max

53.75kgs x 15, 15

BB Upright Rows - 30 reps @ ~90% of 15 rep max

27.5kgs x 15, 15

BB Face Pulls - 30 reps @ ~90% of 15 rep max

27.5kgs x 15, 15

MyFitnessPal - 1,750 kcals

Carbs - 93
Protein - 215
Fat - 57

Fitbit - 12,483 steps
 
Tuesday 12 September 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 53, average heart rate was 57

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

Body weight @ 168.2lbs / 76.294kgs

Flat Bench - 30 reps @ 100%+ of 15 rep max

73.75kgs x 15, 11, 4

Incline Bench - 30 reps @ 100%+ of 15 rep max

62.5kgs x 15, 11, 4

Close Grip Bench - 30 reps @ 100%+ of 15 rep max

56.25kgs x 15, 12, 3

Pendlay Rows - 30 reps @ 100%+ of 15 rep max

91.25kgs x 15+3+3+3+3+3

WG Pullups - 30 reps @ 100%+ of 15 rep max

87.5kgs x 15+3+3+3+3+3

Shrugs - 100 reps @ 100%+ volume of current 100 reps in 3 sets

142.5kgs x 34, 33, 33

EZ Curls - 30 reps @ 100%+ of 15 rep max

25kgs x 15+3+3+3+3+3

MyFitnessPal - 1,915 kcals

Carbs - 142
Protein - 194
Fat - 61

Fitbit - 15,594 steps
 
Thursday 14 September 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 55, average heart rate was 56

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

Body weight @ 165.2lbs / 74.933kgs

Front Squat - Myo Reps total of 30 reps (15 Activation +15 reps)

56.25kgs x 15+3+3+3+3+3

RDL - Myo Reps total of 30 reps (15 Activation +15 reps)

53.75kgs x 15+3+3+3+3+3

Lunges - Myo Reps total of 30 reps (15 Activation +15 reps)

45kgs x 15+3+3+3+3+3

Standing Calf Raise - Myo Reps total of 50 reps (25 Activation +25 reps)

135kgs x 25+5+5+5+5+5

MyFitnessPal - 3,017 kcals

Carbs - 240
Protein - 229
Fat - 127

Fitbit - 5,861 steps
 
Friday 15 September 2017

Body weight @ 165.6lbs / 75.115kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 54, average heart rate was 56

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 - 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

Pendlay Rows - Myo Reps total of 30 reps (15 Activation +15 reps)

92.5kgs x 15+3+3+3+3+3

Flat Bench - Myo Reps total of 30 reps (15 Activation +15 reps)

70kgs x 15+3+3+3+3+3

Shrugs - Myo Reps total of 50 reps (25 Activation +25 reps)

142.5kgs x 25+5+5+5+5+5

BB Upright Rows - Myo Reps total of 30 reps (15 Activation +15 reps)

27.5kgs x 15+3+3+3+3+3

BB Face Pulls - Myo Reps total of 30 reps (15 Activation +15 reps)

27.5kgs x 15+3+3+3+3+3

Close Grip Bench - Myo Reps total of 30 reps (15 Activation +15 reps)

50kgs x 15+3+3+3+3+3

EZ Curls - Myo Reps total of 30 reps (15 Activation +15 reps)

26.25kgs x 15+3+3+3+3+3

MyFitnessPal - 3,016 kcals

Carbs - 231
Protein - 228
Fat - 131

Fitbit - 10,642 steps
 
Saturday 16 September 2017

Body weight @ 166.0lbs / 75.296kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 58, average heart rate was 52

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 - 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

Front Squat - Myo Reps total of 30 reps (15 Activation +15 reps)

57.5kgs x 15+3+3+3+3+3

Lunges - Myo Reps total of 30 reps (15 Activation +15 reps)

46.25kgs x 15+3+3+3+3+3

RDL - Myo Reps total of 30 reps (15 Activation +15 reps)

55kgs x 15+3+3+3+3+3

Standing Calf Raise - Myo Reps total of 50 reps (25 Activation +25 reps)

137.5kgs x 25+5+5+5+5+5

BB Upright Rows - Myo Reps total of 30 reps (15 Activation +15 reps)

28.75kgs x 15+3+3+3+3+3

BB Face Pulls - Myo Reps total of 30 reps (15 Activation +15 reps)

28.75kgs x 15+3+3+3+3+3

MyFitnessPal - 3712 kcals (2904 kcals from food plus 808 from alcohol) macros below from food only

Carbs - 185
Protein - 214
Fat - 143

Fitbit - 10,670 steps
 
Sunday 17 September 2017

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

Body weight @ 166.4lbs / 75.478kgs

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 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

Incline Bench - Myo Reps total of 30 reps (15 Activation +15 reps)

60kgs x 15+3+3+3+3+3

WG Pullups - Myo Reps total of 30 reps (15 Activation +15 reps)

88.75kgs x 15+3+3+3+3+3

Shrugs - Myo Reps total of 50 reps (25 Activation +25 reps)

145kgs x 25+5+5+5+5+5

Close Grip Bench - Myo Reps total of 30 reps (15 Activation +15 reps)

51.25kgs x 15+3+3+3+3+3

EZ Curls - Myo Reps total of 30 reps (15 Activation +15 reps)

27.5kgs x 15+3+3+3+3+3

MyFitnessPal - 3,084 kcals

Carbs - 278
Protein - 268
Fat - 100

Fitbit - 6,277 steps
 
Monday 18 September 2017

Body weight @ 166.6lbs / 75.568kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 63, average heart rate was ?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

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 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

MyFitnessPal - 3,026 kcals

Carbs - 263
Protein - 258
Fat - 103

Fitbit - 6,382 steps
 
Tuesday 19 September 2017

Body weight @ 166.8lbs / 75.659kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 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

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 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

Front Squat - Myo Reps total of 30 reps (15 Activation +15 reps)

58.75kgs x 15+3+3+3+3+3

RDL - Myo Reps total of 30 reps (15 Activation +15 reps)

56.25kgs x 15+3+3+3+3+3

Lunges - Myo Reps total of 30 reps (15 Activation +15 reps)

47.5kgs x 15+3+3+3+3+3

Standing Calf Raise - Myo Reps total of 50 reps (25 Activation +25 reps)

140kgs x 25+5+5+5+5+5

BB Upright Rows - Myo Reps total of 30 reps (15 Activation +15 reps)

30kgs x 15+3+3+3+3+3

BB Face Pulls - Myo Reps total of 30 reps (15 Activation +15 reps)

30kgs x 15+3+3+3+3+3

MyFitnessPal - 3,050 kcals

Carbs - 268
Protein - 266
Fat - 101

Fitbit - 6,139 steps
 
Wednesday 20 September 2017

Body weight @ 167.4lbs / 75.931kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 56

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 - 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

Deadlift - Myo Reps total of 30 reps (15 Activation +15 reps)

120kgs x 15+3+3+3+3+3

Dips - Myo Reps total of 30 reps (15 Activation +15 reps)

110kgs x 15+3+3+3+3+3

Shrugs - Myo Reps total of 50 reps (25 Activation +25 reps)

147.5kgs x 25+5+5+5+5+5

Close Grip Bench - Myo Reps total of 30 reps (15 Activation +15 reps)

52.5kgs x 15+3+3+3+3+3

EZ Curls - Myo Reps total of 30 reps (15 Activation +15 reps)

28.75kgs x 15+3+3+3+3+2+1

MyFitnessPal - 3,018 kcals

Carbs - 281
Protein - 254
Fat - 96

Fitbit - 5,367 steps
 
Thursday 21 September 2017

Body weight @ 167.4lbs / 75.931kgs

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

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 - 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

Front Squat - Myo Reps total of 30 reps (15 Activation +15 reps)

60kgs x 15+3+3+3+3+3

RDL - Myo Reps total of 30 reps (15 Activation +15 reps)

57.5kgs x 15+3+3+3+3+3

Standing Calf Raise - Myo Reps total of 50 reps (25 Activation +25 reps)

142.5kgs x 25+5+5+5+5+5

BB Upright Rows - Myo Reps total of 30 reps (15 Activation +15 reps)

31.25kgs x 15+3+3+3+3+3

BB Face Pulls - Myo Reps total of 30 reps (15 Activation +15 reps)

31.25kgs x 15+3+3+3+3+3

MyFitnessPal - 2,960 kcals

Carbs - 266
Protein - 255
Fat - 96

Fitbit - 5,491 steps
 
Friday 22 September 2017

Body weight @ 167.6lbs / 76.022kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (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

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 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

Dips - Myo Reps total of 30 reps (15 Activation +15 reps)

100kgs x 15+3+3+3+3+3

WG Pullups - Myo Reps total of 30 reps (15 Activation +15 reps)

90kgs x 15+3+3+3+3+3

Shrugs - Myo Reps total of 50 reps (25 Activation +25 reps)

150kgs x 25+5+5+5+5+5

Close Grip Bench - Myo Reps total of 30 reps (15 Activation +15 reps)

53.75kgs x 15+3+3+3+3+3

EZ Curls - Myo Reps total of 30 reps (15 Activation +15 reps)

28.75kgs x 15+3+3+3+3+3

MyFitnessPal - 2,955 kcals

Carbs - 268
Protein - 253
Fat - 95

Fitbit - 5,947 steps
 
Saturday 23 September 2017

Body weight @ 167.2lbs / 75.841kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 63, average heart rate was 52

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 - 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

All exercises performed myo reps style, 15 rep Activation set +15 (calves will be 25 +25)

Hack Squat

100kgs x 15+3+3+3+3+3

RDL

57.5kgs x 15+3+3+3+3+3

Standing Calf Raise

142.5kgs x 25+5+5+5+5+5

BB Upright Rows

31.25kgs x 15+3+3+3+3+3

BB Face Pulls

31.25kgs x 15+3+3+3+3+3

MyFitnessPal - 3,243 kcals

Carbs - 257
Protein - 282
Fat - 121

Fitbit - 6,714 steps
 
Sunday 24 September 2017

Body weight @ 168.2lbs / 76.294kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 62, average heart rate was 58

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 - 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

MyFitnessPal - 3,052 kcals

Carbs - 285
Protein - 260
Fat - 97

Fitbit - 7,384 steps
 
Tuesday 26 September 2017

Body weight @ 167.6lbs / 76.022kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 58, average heart rate was 60

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

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 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

All exercises performed myo reps style, 15 rep Activation set +15 (calves will be 25 +25)

Barbell Lunges

50kgs x 15+3+3+3+3+3

RDL

57.5kgs x 15+3+3+3+3+3

Standing Calf Raise

142.5kgs x 25+5+5+5+5+5

BB Upright Rows

31.25kgs x 15+3+3+3+3+3

BB Face Pulls

31.25kgs x 15+3+3+3+3+3

MyFitnessPal - 3,024 kcals

Carbs - 285
Protein - 240
Fat - 102

Fitbit - 5,060 steps
 
Wednesday 27 September 2017

Body weight @ 167.6lbs / 76.022kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 66, average heart rate was 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

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 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

All exercises performed myo reps style, 15 rep Activation set +15 (shrugs will be 25 +25)

Flat Bench

71.25kgs x 15+3+3+3+3+3

Deadlift

122.5kgs x 15+3+3+3+3+3

Shrugs

150kgs x 25+5+5+5+5+5

Close Grip Bench

53.75kgs x 15+3+3+3+3+3

EZ Curls

28.75kgs x 15+3+3+3+3+3

MyFitnessPal - 2,997 kcals

Carbs - 279
Protein - 266
Fat - 90

Fitbit - 5,464 steps
 
Thursday 28 September 2017

Body weight @ 167.6lbs / 76.022kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 66, average heart rate was 52

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 - 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

REST DAY

MyFitnessPal - 3,014 kcals

Carbs - 278
Protein - 284
Fat - 85

Fitbit - 13,349 steps
 
Friday 29 September 2017

Body weight @ 167.6lbs / 76.022kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 66, average heart rate was 54

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 - 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

All exercises performed myo reps style, 15 rep Activation set +15 (calves will be 25 +25)

Front Squat

61.25kgs x 15+3+3+3+3+3

RDL

58.75kgs x 15+3+3+3+3+3

Standing Calf Raise

145kgs x 25+5+5+5+5+5

BB Upright Rows

32.5kgs x 15+3+3+3+3+3

BB Face Pulls

32.5kgs x 15+3+3+3+3+3

MyFitnessPal - 3,008 kcals

Carbs - 288
Protein - 279
Fat - 82

Fitbit - 11,538 steps
 
Saturday 30 September 2017

Body weight @ 168.0lbs / 76.202kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 63, 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 - 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

All exercises performed myo reps style, 15 rep Activation set +15 (shrugs will be 25 +25)

Dips

101.25kgs x 15+3+3+3+3+3

WG Pullups

90kgs x 15+3+3+3+3+3

Shrugs

152.5kgs x 25+5+5+5+5+5

Close Grip Bench

55kgs x 15+3+3+3+3+3

EZ Curls

30kgs x 15+3+3+3+3+3

MyFitnessPal - 3,732 kcals (2,824 kcals from food plus 908 from alcohol) macros below from food only

Carbs - 275
Protein - 233
Fat - 90

Fitbit - 11,688 steps
 
Sunday 01 October 2017

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

Body weight @ 168.0lbs / 76.202kgs

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 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

All exercises performed myo reps style, 15 rep Activation set +15 (calves will be 25 +25)

Hack Squat - 101.25kgs x 15+3+3+3+3+3

RDL - 58.75kgs x 15+3+3+3+3+3

Standing Calf Raise - 145kgs x 25+5+5+5+5+5

BB Upright Rows - 32.5kgs x 15+3+3+3+3+3

BB Face Pulls - 32.5kgs x 15+3+3+3+3+3

MyFitnessPal - 3,183 kcals

Carbs - 332
Protein - 259
Fat - 91

Fitbit - 7,957 steps
 
Monday 02 October 2017

Body weight @ 168.0lbs / 76.202kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 62, average heart rate was 56

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 - 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

All exercises performed myo reps style, 15 rep Activation set +15 (shrugs will be 25 +25)

Pendlay Rows -95kgs x 15+3+3+3+3+3

Incline Bench - 62.5kgs x 15+3+3+3+3+3

Shrugs - 152.5kgs x 25+5+5+5+5+5

Close Grip Bench - 55kgs x 15+3+3+3+3+3

EZ Curls - 30kgs x 15+3+3+3+3+3

MyFitnessPal - 3,148 kcals

Carbs - 325
Protein - 289
Fat - 77

Fitbit - 5,187 steps
 
Tuesday 03 October 2017

Body weight @ 168.0lbs / 76.202kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 59, average heart rate was 56

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

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 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

DUE TO HRV BEING IN SYMPATHETIC TERRITORY AND DROPPING I WILL TAKE TODAY AS A REST DAY

MyFitnessPal - 3,246 kcals

Carbs - 339
Protein - 293
Fat - 81

Fitbit - 8,095 steps
 
Wednesday 04 October 2017

Body weight @ 168.4lbs / 76.385kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 9, average heart rate was 54

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

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 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

All exercises performed myo reps style, 15 rep Activation set +15 (calves will be 25 +25)

Barbell Lunges - 51.25kgs x 15+3+3+3+3+3

RDL - 58.75kgs x 15+3+3+3+3+3

Standing Calf Raise - 145kgs x 25+5+5+5+5+5

BB Upright Rows - 32.5kgs x 15+3+3+3+3+3

BB Face Pulls - 32.5kgs x 15+3+3+3+3+3

MyFitnessPal - 3,178 kcals

Carbs - 335
Protein - 276
Fat - 83

Fitbit - 5,086 steps
 
Thursday 05 October 2017

Body weight @ 168.2lbs / 76.294kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 60, average heart rate was 56

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 - 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

All exercises performed myo reps style, 15 rep Activation set +15 (shrugs will be 25 +25)

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

Deadlift - 125kgs x 15+3+3+3+3+3

Shrugs - 152.5kgs x 25+5+5+5+5+5

Close Grip Bench - 55kgs x 15+3+3+3+3+3

EZ Curls - 30kgs x 15+3+3+3+3+3

MyFitnessPal - 3,022 kcals

Carbs - 312
Protein - 264
Fat - 80

Fitbit - 6,634 steps
 
Friday 06 October 2017

Body weight @ 168.0lbs / 76.202kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 57, average heart rate was 59

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

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 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

All exercises performed myo reps style, 15 rep Activation set +15 (calves will be 25 +25)

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

RDL - 60kgs x 15+3+3+3+3+3

Standing Calf Raise - 147.5kgs x 25+5+5+5+5+5

BB Upright Rows - 33.75kgs x 15+3+3+3+3+3

BB Face Pulls - 33.75kgs x 15+3+3+3+3+3

MyFitnessPal - 3,024 kcals

Carbs - 311
Protein - 263
Fat - 81

Fitbit - 8,771 steps
 
Saturday 07 October 2017

Body weight @ 167.8lbs / 76.113kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 62, 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 - 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

All exercises performed myo reps style, 15 rep Activation set +15 (shrugs will be 25 +25)

Dips - 102.5kgs x 15+3+3+3+3+3

WG Pullups - 91.25kgs x 15+3+3+3+3+3

Shrugs - 155kgs x 25+5+5+5+5+5

Close Grip Bench 56.25kgs x 15+3+3+3+3+3

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

MyFitnessPal - 3,763 kcals (2,963 kcals from food plus 800 from alcohol) macros below from food only

Carbs - 305
Protein - 261
Fat - 78

Fitbit - 10,997 steps
 
Sunday 08 October 2017

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

Body weight @ 168.6lbs / 76.476kgs

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 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

REST DAY

MyFitnessPal - 3,167 kcals

Carbs - 299
Protein - 293
Fat - 90

Fitbit - 11,900 steps
 
Monday 09 October 2017

Body weight @ 168.4lbs / 76.385kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 64, 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

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 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

MyFitnessPal - 3,039 kcals

Carbs - 310
Protein - 265
Fat - 82

Fitbit - 5,479 steps
 
Tuesday 10 October 2017

Body weight @ 168.6lbs / 76.476kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 56.

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 - 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 - The wife had a consultation with Oncologist following her PET & CT scans and things are not going in the direction we want so was rather an emotional day for her

MyFitnessPal - 3,169 kcals

Carbs - 326
Protein - 255
Fat - 95

Fitbit - 7,034 steps
 
Wednesday 11 October 2017

Body weight @ 168.2lbs / 76.294kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 58, average heart rate was 57.

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

I assume the above reduction in Readiness despite no training for two days (and yesterday was @ a score of 10) is due to stress levels regarding the other halfs current health situation

Alternating Knee Crunch - 3 x 20
Alternating Leg Raises - 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

All exercises performed myo reps style, 15 rep Activation set +15 (calves will be 25 +25)

BB Hack Squat - 102.5kgs x 15+3+3+3+3+3

RDL - 60kgs x 15+3+3+3+3+3

Standing Calf Raise - 147.5kgs x 25+5+5+5+5+5

BB Upright Rows - 33.75kgs x 15+3+3+3+3+3

BB Face Pulls - 33.75kgs x 15+3+3+3+3+3

MyFitnessPal - 3,029 kcals

Carbs - 306
Protein - 284
Fat - 75

Fitbit - 5,404 steps
 
Thursday 12 October 2017

Body weight @ 168.6lbs / 76.476kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 56.

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

Alternating Knee Crunch - 3 x 25
Alternating Leg Raises - 3 x 25
Crunches - 3 x 25
Alternating Heel Touches - 3 x 25
Leg Pull Ins - 3 x 25
Knees Raised Crunches - 3 x 25

All exercises performed myo reps style, 15 rep Activation set +15 (shrugs will be 25 +25)

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

Pendlay Rows - 96.25kgs x 15+3+3+3+3+3

Shrugs - 155kgs x 25+5+5+5+5+5

Close Grip Bench - 56.25kgs x 15+3+3+3+3+3

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

MyFitnessPal - 3,023 kcals

Carbs - 329
Protein - 258
Fat - 76

Fitbit - 11,954 steps
 
Friday 13 October 2017

Body weight @ 168.0lbs / 76.202kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 63, average heart rate was 54,

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

Alternating Knee Crunch - 3 x 25
Alternating Leg Raises - 3 x 25
Crunches - 3 x 25
Alternating Heel Touches - 3 x 25
Leg Pull Ins - 3 x 25
Knees Raised Crunches - 3 x 25

All exercises performed myo reps style, 15 rep Activation set +15 (calves will be 25 +25)

Barbell Lunges - 52.5kgs x 15+3+3+3+3+3

RDL - 60kgs x 15+3+3+3+3+3

Standing Calf Raise - 147.5kgs x 25+5+5+5+5+5

BB Upright Rows - 33.75kgs x 15+3+3+3+3+3

BB Face Pulls - 33.75kgs x 15+3+3+3+3+3

MyFitnessPal - 4219 kcals (2,968 kcals from food plus 1251 from alcohol) macros below from food only

Carbs - 338
Protein - 228
Fat - 79

Fitbit - 17,965 steps
 
Saturday 14 October 2017

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

Body weight @ 168.8lbs / 76.566kgs

Alternating Knee Crunch - 3 x 25
Alternating Leg Raises - 3 x 25
Crunches - 3 x 25
Alternating Heel Touches - 3 x 25
Leg Pull Ins - 3 x 25
Knees Raised Crunches - 3 x 25

REST DAY

MyFitnessPal - 3,236 kcals

Carbs - 391
Protein - 236
Fat - 80

Fitbit - 15,789 steps
 
Sunday 15 October 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 65, average heart rate was 53.

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

Alternating Knee Crunch - 3 x 25
Alternating Leg Raises - 3 x 25
Crunches - 3 x 25
Alternating Heel Touches - 3 x 25
Leg Pull Ins - 3 x 25
Knees Raised Crunches - 3 x 25

REST DAY

MyFitnessPal - 2,948 kcals

Carbs - 332
Protein - 224
Fat - 80

Fitbit - 4,065 steps
 
Monday 16 October 2017

Body weight @ 168.6lbs / 76.476kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 58, average heart rate was 54.

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

Alternating Knee Crunch - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30

Exercises performed myo reps style, 15 rep Activation set +15 (shrugs will be 25 +25)

Flat Bench - 73.75kgs x 15+3+3+3+3+3

Close Grip Bench - 56.25kgs x 15+3+3+3+3+3

Deadlift - 127.5kgs x 15+3+3+3+3+3

WG Pullups - 80kgs x 15+3+3+3+3+3

Reduced down to body weight in gym wear as following deads, will up by 2.5kgs per week to establish correct load as a 2nd exercise.

Shrugs - 155kgs x 25+5+5+5+5+5

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

MyFitnessPal - 2,986 kcals

Carbs - 338
Protein - 226
Fat - 82

Fitbit - 2,324 steps
 
Tuesday 17 October 2017

Body weight @ 168.0lbs / 76.202kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, 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 - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30

Exercises performed myo reps style - 15 +15

BB Upright Rows - 35kgs x 15+3+3+3+3+3

BB Face Pulls - 35kgs x 15+3+3+3+3+3

Front Squat - 63.75kgs x 15+3+3+3+3+3

RDL - 61.25kgs x 15+3+3+3+3+3

Standing Calf Raise - 150kgs x 25+5+5+5+5+5

MyFitnessPal - 3,017 kcals

Carbs - 347
Protein - 226
Fat - 83

Fitbit - 2,855 steps
 
Wednesday 18 October 2017

Body weight @ 168.8lbs / 76.566kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 57.

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

Dips - 103.75kgs x 15+3+3+3+3+3

WG Pullups - 82.5kgs x 15+3+3+3+3+3

Close Grip Bench - 56.25kgs x 15+3+3+3+3+3

Rack Pulls - 160kgs x 15+3+3+3+3+3

Shrugs - 160kgs x 25+5+5+5+5+5

EZ Curls - 32.5kgs x 15+3+3+3+3+3

Alternating Knee Crunch - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30

MyFitnessPal - 3,188 kcals

Carbs - 359
Protein - 256
Fat - 82

Fitbit - 7,920 steps
 
Thursday 19 October 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 56, average heart rate was 57.

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

Body weight @ 168.6lbs / 76.476kgs

Alternating Knee Crunch - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30

MyFitnessPal - 3,033 kcals

Carbs - 347
Protein - 229
Fat - 82

Fitbit - 5,816 steps
 
Friday 20 October 2017

Body weight @ 168.6lbs / 76.476kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, 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 - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30

The following exercises are performed myo reps style - 15 +15 (calves will be 25 +25)

BB Upright Rows - 35kgs x 15+3+3+3+3+3

BB Face Pulls - 35kgs x 15+3+3+3+3+3

Hack Squat - 105kgs x 15+3+3+3+3+3

RDL - 61.25kgs x 15+3+3+3+3+3

Standing Calf Raise - 150kgs x 25+5+5+5+5+5

MyFitnessPal - 3,036 kcals

Carbs - 350
Protein - 225
Fat - 83

Fitbit - 6,260 steps
 
Saturday 21 October 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 56.

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

Body weight @ 168.8lbs / 76.566kgs

The following exercises are performed myo reps style - 15 +15 (shrugs will be 25 +25)

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

Neutral Grip Pull-ups - 80kgs x 15+3+3+3+3+3

Close Grip Bench - 57.5kgs x 15+3+3+3+3+3

Pendlay Rows - 97.5kgs x 15+3+3+3+3+3

Shrugs - 160kgs x 25+5+5+5+5+5

EZ Curls - 32.5kgs x 15+3+3+3+3+3

MyFitnessPal - 4,971 kcals (3,733 kcals from food plus 1,238 from alcohol) macros below from food only

Carbs - 360
Protein - 246
Fat - 146

Fitbit - 11,888 steps

Note - Went on a binge after got home from night out and ate another 3,358 calories of chocolate, sweets, crisps and biscuits that I will log in Sundays calories as it was after midnight, will pretty much eat protein only on Sunday
 
Sunday 22 October 2017

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

Body weight @ 170.0lbs / 77.111kgs

Alternating Knee Crunch - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30

MyFitnessPal - 3,919 kcals

Carbs - 491
Protein - 135
Fat - 145

Fitbit - 20,743 steps
 
Monday 23 October 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 55.

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

Body weight @ 169.8lbs / 77.020kgs

The following exercises are performed myo reps style - 15 +15 (calves will be 25 +25)

BB Upright Rows - 35kgs x 15+3+3+3+3+3

BB Face Pulls - 35kgs x 15+3+3+3+3+3

Barbell Lunges - 53.75kgs x 15+3+3+3+3+3

RDL - 61.25kgs x 15+3+3+3+3+3

Standing Calf Raise - 150kgs x 25+5+5+5+5+5

Alternating Knee Crunch - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30

MyFitnessPal - 2,567 kcals

Carbs - 273
Protein - 212
Fat - 70

Fitbit - 2,953 steps
 
Tuesday 24 October 2017

Body weight @ 168.8lbs / 76.566kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 60

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

The following exercises are performed myo reps style - 15 +15 (shrugs will be 25 +25)

Flat Bench - 75kgs x 15+3+3+2+2+2+2+1

SG Pullups - 80kgs x 15+3+3+3+3+3

Close Grip Bench - 57.5kgs x 15+3+3+3+3+3

MyFitnessPal - 2,436 kcals

Carbs - 252
Protein - 204
Fat - 68

Fitbit - 6,517 steps
 
Wednesday 25 October 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 54, average heart rate was 63

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 @ 168.4lbs / 76.385kgs

Alternating Knee Crunch - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30

Still feeling rough so no weights workout today

MyFitnessPal - 2,537 kcals

Carbs - 275
Protein - 203
Fat - 71

Fitbit - 5,689 steps
 
Thursday 26 October 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 53

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

Body weight @ 168.8lbs / 76.566kgs

Alternating Knee Crunch - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30

MyFitnessPal - 2,897 kcals

Carbs - 336
Protein - 215
Fat - 79

Fitbit - 8,324 steps
 
Friday 27 October 2017

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

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

Body weight @ 168.8lbs / 76.566kgs

Alternating Knee Crunch - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30

All exercises performed myo reps style - Phase 1, 12 plus 8 reps (calves will be 25 +25)

BB Upright Rows - 37.5kgs x 12+2+2+2+2

BB Face Pulls - 37.5kgs x 12+2+2+2+2

Front Squat - 70kgs x 12+2+2+2+2

RDL - 66.25kgs x 12+2+2+2+2

Standing Calf Raise - 152.5kgs x 25+5+5+5+5+5

MyFitnessPal - 2,694 kcals m

Carbs - 304
Protein - 206
Fat - 73

Fitbit - 9,538 steps
 
Saturday 28 October 2017

Body weight @ 168.2lbs / 76.294kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 54

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

All exercises performed myo reps style - 12 +8 (shrugs will be 25 +25)

Dips - 112.5kgs x 12+2+2+2+2

WG Pullups - 90kgs x 12+2+2+2+2

Close Grip Bench - 62.5kgs x 12+2+2+2+2

Rack Pulls - 175kgs x 12+2+2+2+2

Shrugs - 162.5kgs x 25+5+5+5+5+5

EZ Curls - 36.25kgs x 12+2+2+2+2

Carbs - 312
Protein - 202
Fat - 74

Fitbit - 11,218 steps
 
Sunday 29 October 2017

Body weight @ 167.4lbs / 75.931kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, 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 - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30

All exercises performed myo reps style - 12 +8 (calves will be 25 +25

BB Upright Rows - 37.5kgs x 12+2+2+2+2

BB Face Pulls - 37.5kgs x 12+2+2+2+2

Hack Squat - 115kgs x 12+2+2+2+2

RDL - 66.5kgs x 12+2+2+2+2

Standing Calf Raise - 152.5kgs x 25+5+5+5+5+5

MyFitnessPal - 4,122 kcals (1,952 kcals from food plus 2,170 from alcohol) macros below from food only

Carbs - 170
Protein - 157
Fat - 73

Fitbit - 14,694 steps
 
Monday 30 October 2017

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

Body weight @ 170.0lbs / 77.111kgs

Alternating Knee Crunch - 2 x 30
Alternating Leg Raises - 2 x 30
Crunches - 2 x 30
Alternating Heel Touches - 2 x 30
Leg Pull Ins - 2 x 30
Knees Raised Crunches - 2 x 30

MyFitnessPal - 3,678 kcals

Carbs - 484
Protein - 237
Fat - 90

Fitbit - 12.084 steps
 
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