mickc1965 training log

Saturday 04 February 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 49, average heart rate was 56

6:25am - Active Recovery

Barbell Circuit - 10 rounds of 5 reps with empty bar of each of the following

SLDL / bent over rows / front squats / overhead press / rear squats / hang clean

6:45am - Body Weight - 168.4lbs / 76.38kgs
--------
Saturday 04 February 2017

MyFitnessPal - 2,416 kcals

Carbs - 212
Protein - 238
Fat - 68

Fitbit - 7,676 steps
 
Sunday 05 January 2017

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 52, average heart rate was 57

6:15am - HST Cycle 19 (at stated % of 5rm)

Flat Bench (~90%) - Target is 15 reps (3 x 5 reps, 90 seconds rest)

40kgs x 10 / 60kgs x 2 / 80kgs x 1
87.5kgs x 5, 5, 5

Pendlay Rows (~90%) - Target is 15 reps (3 x 5 reps, 90 seconds rest)

40kgs x 10 / 60kgs x 3 / 80kgs x 2
97.5kgs x 5, 5, 5

OH Press (~90%) - Target is 15 reps (3 x 5 reps, 90 seconds rest)

20kgs x 5 / 40kgs x 5 / 55kgs x 2
66.25kgs x 5, 5, 5

Accessory exercises

Wide Grip Pullups (body weight) - Target is 15 reps

77kgs x 15

Biceps & Triceps - Target is 1 set of 8-10 reps

Close Grip Bench - 7.75kgs x 8
EZ curls - 30kgs x 10

7:00am - Body weight - 168.4lbs / 76.38kgs
-------
6:00pm

HST Cycle 19 (at stated % of 5rm) - Target is 15 reps (3 x 5 reps, 90 seconds rest)

Rear Squats (~90%)

40kgs x 5 / 60kgs x 5 / 80kgs x 1 / 100kgs x 1
110kgs x 5, 5, 5

Sumo Deadlifts (~90%)

60kgs x 5 / 100kgs x 2 / 130kgs x 1
147.5kgs x 5, 5, 5

Accessory exercises

Standing Calf Raises - AMRAP

60kgs x 10 / 100kgs x 10 / 140kgs x 5
160kgs x 44

Shrugs (Bar behind) - AMRAP

100kgs x 10 / 120kgs x 10 / 140kgs x 5
160kgs x 41
-------------
MyFitnessPal - 3,110kcals

Carbs - 260
Protein - 280
Fat - 104

Fitbit - 10,540 steps
 
Monday 06 February 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 64, average heart rate was 58

6:00am - HST (Cycle 19) at stated % of 5rm

Target is 15 reps (3 x 5 reps, 90 seconds rest)

Incline Bench (~90%)

20kgs x 10 / 40kgs x 5 / 60kgs x 1
77.5kgs x 5, 5, 5

Pendlay Rows (~90%)

40kgs x 10 / 60kgs x 3 / 80kgs x 2
97.5kgs x 5, 5, 5

OH Press (~90%)

20kgs x 5 / 40kgs x 5 / 55kgs x 2
66.25kgs x 5, 5, 5

Accessory exercises

Wide Grip Pullups (body weight) - Target is 15 reps

77kgs x 15

Biceps & Triceps - Target is 1 set of 8-10 reps

Close Grip Bench - 77.5kgs x 8
EZ curls - 30kgs x 10

6:45am - Body weight - 168.4lbs / 76.38kgs
----------------
6:00pm - HST (Cycle 19) at stated % of 5rm

Target is 15 reps (3 x 5 reps, 90 seconds rest)

Front Squats (~90%)

40kgs x 5 / 60kgs x 2 / 80kgs x 1
85kgs x 5, 5, 5

Deadlift (~90%) - Target is 15 reps (3 x 5 reps, 90 seconds rest)

60kgs x 5 / 100kgs x 2 / 130kgs x 1
150kgs x 5, 5, 5

Accessory Exercises

Target is AMRAP

Standing Calf Raises

60kgs x 10 / 100kgs x 10 / 140kgs x
160kgs x 43

Shrugs (Bar in front)

100kgs x 10 / 120kgs x 10 / 130kgs x 5
150kgs x 41
------------
MyFitnessPal - 2,517 kcals

Carbs - 214
Protein - 253
Fat - 72

Fitbit - 7,694 steps
 
​
Tuesday 07 February 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 66, average heart rate was 55

6:05am - Active Recovery Session

Barbell Circuit - 10 rounds of 5 reps with empty bar of each of the following

SLDL / bent over rows / hang clean / front squats / rear squats / BTN Press

6:35am - Body Weight - 168.2lbs / 76.29kgs
----------
MyFitnessPal - 2,611 kcals

Carbs - 219
Protein - 256
Fat - 78

Fitbit - 6,735 steps
 
Wednesday 08 February 2016

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 54, average heart rate was 56

6:00am - HST (Cycle 19) at stated % of 5rm - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved)

Flat Bench (105.26%)

40kgs x 10 / 60kgs x 2 / 80kgs x 1
100kgs x 5
80kgs x 8+2

Pendlay Rows (106.98%)

40kgs x 10 / 60kgs x 3 / 90kgs x 2
115kgs x 5
85kgs x 10

OH Press (103.45%)

20kgs x 5 / 40kgs x 5 / 60kgs x 2
75kgs x 3
56.25kgs x 12

Accessory Exercises - Target is 1 set of 12-15 reps

Wide Grip Pullups

~80kgs (BW plus belt plus 2.5kgs) x 15

Biceps & Triceps

Close Grip Bench - 70kgs x 13
EZ curls - 25kgs x 13

6:40am - Body weight - 168.2lbs / 76.29kgs
-------
5:55pm - HST (Cycle 19) at stated % of 5rm - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

Rear Squats (104.17%)

40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 100kgs x 1 / 110kgs x 1
125kgs x 5
95kgs x 10

Sumo Deadlifts (unknot)

100kgs x 5 / 120kgs x 2 / 140kgs x 1 / 150kgs x 1
167.5kgs x 5
132.5kgs x 10

Accessory Exercises - Target is AMRAP

Standing Calf Raises

60kgs x 10 / 100kgs x 10 / 140kgs x 5 /
160kgs x 45

Shrugs (Bar behind)

100kgs x 10 / 120kgs x 10 / 140kgs x 5
160kgs x 42
----------------
MyFitnessPal - 2,520 kcals

Carbs - 217
Protein - 255
Fat - 70

Fitbit - 7,644 steps
 
Thursday 09 January 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 64, average heart rate was 55

5:55am - Active Recovery Session - Barbell Circuit 10 rounds of 5 reps with empty bar of each of the following

SLDL / bent over rows / hang clean / front squats / rear squats / BTN Press

6:20am - Body Weight - 167.8lbs / 76.11kgs
----------
MyFitnessPal - 2,506 kcals

Carbs - 215
Protein - 254
Fat - 70

Fitbit - 14,213 steps
 
Friday 10 February 2017

6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 68, average heart rate was 56

6:30am - HST (Cycle 19) at stated % of 5rm - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

Incline Bench (105.88%)

20kgs x 10 / 40kgs x 3 / 60kgs x 1 / 80kgs x 1
90kgs x 4
67.5kgs x 11

Pendlay Rows (109.30%)

40kgs x 10 / 60kgs x 3 / 90kgs x 2
117.5kgs x 5
85kgs x 10

OH Press (103.45%)

20kgs x 5 / 40kgs x 5 / 60kgs x 2
75kgs x 3
56.25kgs x 12

Accessory Exercises - Target is 12-15 reps

Wide Grip Pullups

~82.5kgs (BW plus belt plus 5kgs) x 15

Biceps & Triceps

Close Grip Bench - 70kgs x 12
EZ curls - 25kgs x 12

7:10am - Body weight - 166.6lbs / 75.57kgs
----------------
6:00pm - HST (Cycle 19) at stated % of 5rm - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

Front Squats (105.41%)

40kgs x 5 / 60kgs x 2 / 80kgs x 1
97.5kgs x 5
77.5kgs x 15

Deadlift (103.03%)

100kgs x 5 / 120kgs x 2 / 130kgs x 1 / 150kgs x 1
170kgs x 5
132.5kgs x 15

Accessory Exercises - AMRAP

Standing Calf Raises

100kgs x 10 / 120kgs x 10 / 140kgs x 5
160kgs x 46

Shrugs (Bar in front)

100kgs x 10 / 120kgs x 10 / 130kgs x 5
150kgs x 42
------------
MyFitnessPal - 2,522 kcals

Carbs - 216
Protein - 257
Fat - 70

Fitbit - 16,289 steps
 
Saturday 11 February 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 65, average heart rate was 52

6:20am - HST (Cycle 19) at stated % of 5rm - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

Flat Bench (~80%)

40kgs x 10 / 60kgs x 2 / 70kgs x 1
77.5kgs x 5, 5, 5

Pendlay Rows (~80%)

40kgs x 10 / 60kgs x 3 / 70kgs x 2
87.5kgs x 5, 5, 5

OH Press (~80%)

20kgs x 5 / 40kgs x 5
60kgs x 5, 5, 5

Accessory Exercises - Target is 12-15 reps

Wide Grip Pullups

~82.5kgs (BW plus belt plus 5kgs) x 15

Biceps & Triceps

Close Grip Bench - 70kgs x 12
EZ curls - 25kgs x 13

7:00am - Body weight - 167.0lbs / 75.75kgs
-------
1:00pm - HST (Cycle 19) at stated % of 5rm - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

Rear Squats (~80%)

40kgs x 5 / 60kgs x 5 / 80kgs x 2
100kgs x 5, 5, 5

Sumo Deadlifts (~80%)

100kgs x 5 / 120kgs x 2
130kgs x 5, 5, 5

Accessory Exercises - AMRAP

Standing Calf Raises

100kgs x 10 / 120kgs x 10 / 140kgs x 5
160kgs x 47

Shrugs (Bar behind)

100kgs x 10 / 120kgs x 10 / 140kgs x 5
160kgs x 43
-------------
MyFitnessPal - 3,660 (1715 from alcohol) kcals - macros from food only

Carbs - 123
Protein - 235
Fat - 57

Fitbit - 12,681 steps
 
Thursday 16 February 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64, average heart rate was 52

6:00am - non HST Push Upper

Flat Bench

40kgs x 10 / 60kgs x 2 / 70kgs x 12, 10, 8

OH Press

20kgs x 5 / 40kgs x 5 / 50kgs x 12, 10, 8

Close Grip Bench

60kgs x 12, 10, 8

6:30am - Body weight @ 167.2lbs / 75.84kgs
------------------------
6:00pm - non HST Push Lower

Rear Squats

40kgs x 5 / 60kgs x 5 / 80kgs x 10, 10

Front Squat

60kgs x 10, 10

Standing Calf Raise

100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
--------------------
MyFitnessPal - 2,494 kcals

Carbs - 211
Protein - 256
Fat - 70

Fitbit - 5,657 steps
 
Friday 17 February 2017

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 57

6:30am - non HST Pull Day

Pendlay Rows

40kgs x 10 / 60kgs x 3 / 75kgs x 10, 10, 10

Wide Grip Pullups

BW x 10, 10, 10

EZ curls

20kgs x 10, 10, 10

7:00am - Body weight @ 167.2lbs / 75.84kgs
------------------------
6:00pm - non HST Pull lower & Traps

Sumo Deadlift

60kgs x 5 / 100kgs x 3 / 120kgs x 10, 10

Conventional Deadlift

120kgs x 10, 10

Shrugs

100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
--------------------
MyFitnessPal - 2311 kcals plus 834 from alcohol

Carbs - 203
Protein - 226
Fat - 66

Fitbit - 10,305 steps
 
Saturday 18 February 2017

8:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 49, average heart rate was 69

8:05am - Body weight @ 167.0lbs / 75.75kgs

11:00am - non HST Push Day

Flat Bench - 40kgs x 10 / 60kgs x 2 / 70kgs x 10, 10, 10

OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 10, 10, 9+1

Close Grip Bench - 60kgs x 10, 10, 6, 4
------------------------
3:00pm - non HST Push

Rear Squats - 40kgs x 10 / 60kgs x 2 / 80kgs x 10, 10

Front Squat - 60kgs x 10, 10

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
--------------------
MyFitnessPal - 2,557 kcals

Carbs - 204
Protein - 228
Fat - 95

Fitbit - 10,260 steps
 
Sunday 19 February 2017

6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 66, average heart rate was 52

6:50am - non HST Pull

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 75kgs x 10, 10, 10

Wide Grip Pullups - 77.5kgs x 10, 10, 10

EZ curls - 20kgs x 10, 10, 10

7:15am - Body weight @ 166.2lbs / 75.39kgs

Need to increase caloric intake as not supposed to be losing weight
------------------------
11am - non HST Pull

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 120kgs x 10, 10

Conventional Deadlift - 120kgs x 10, 10

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
--------------------
MyFitnessPal - 3,126 kcals

Carbs - 271
Protein - 245
Fat - 115

Fitbit - 5,734 steps
 
Monday 20 February 2017

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 54

6:00am - non HST Push

Flat Bench - 40kgs x 10 / 60kgs x 2 / 70kgs x 10, 10, 10

OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 10, 10, 10

Close Grip Bench - 60kgs x 10, 10, 10

6:30am - Body weight @ 167.0lbs / 75.75kgs
------------------------
6:00pm - non HST Push

Rear Squats - 40kgs x 10 / 60kgs x 2 / 82.5kgs x 10, 10

Front Squat - 62.5kgs x 10, 10

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
--------------------MyFitnessPal - 2,671 kcals

Carbs - 232
Protein - 259
Fat - 78

Fitbit - 5,161 steps
 
Tuesday 21 February 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 54

6:00am - non HST Pull

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 77.5kgs x 10, 10, 10

Wide Grip Pullups - 80kgs x 10, 10, 10

EZ curls - 21.25kgs x 10, 10, 10

6:30am - Body weight @ 167.6lbs / 76.02kgs
------------------------
6:00pm - non HST Pull

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 120kgs x 10, 10

Conventional Deadlift - 120kgs x 10, 10

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
--------------------
MyFitnessPal - 2,792 kcals

Carbs - 231
Protein - 290
Fat - 78

Fitbit - 6,301 steps
 
Wednesday 22 February 2017

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 63, average heart rate was 56

5:55am - non HST Push

Flat Bench - 40kgs x 10 / 60kgs x 2 / 70kgs x 10, 10, 10, 10

OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 10, 10, 10

Close Grip Bench - 60kgs x 10, 10, 10

6:30am - Body weight @ 168.6lbs / 76.48kgs
------------
6:00pm - non HST Push

Rear Squats - 40kgs x 10 / 60kgs x 2 / 80kgs x 10, 10, 10

Front Squats - 60kgs x 10, 10

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 25, 25, 25, 25
--------------------MyFitnessPal - 2,726 kcals

Carbs - 231
Protein - 278
Fat - 76

Fitbit - 5,647 steps
 
Thursday 23 February 2017

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 55, average heart rate was 57

5:55am - non HST Pull

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 77.5kgs x 10, 10, 10,10

Wide Grip Pullups - 80kgs x 10, 10, 10

EZ curls - 20kgs x 10, 10, 10

6:30am - Body weight @ 168.2lbs / 76.29kgs
------------------------
6:00pm - non HST Pull

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 110kgs x 10, 10, 10

Conventional Deadlift - 110kgs x 10, 10

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
--------------------
MyFitnessPal - 2,699 kcals

Carbs - 234
Protein - 269
Fat - 75

Fitbit - 5,962 steps
 
Friday 24 February 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 53, average heart rate was 55

5:45am - non HST Push

Flat Bench - 40kgs x 10 / 60kgs x 2 / 70kgs x 10, 10, 10, 10

OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 10, 10, 10, 10

Close Grip Bench - 60kgs x 10, 10, 9+1

6:15am - Body weight @ 168.2lbs / 76.29kgs
------------------------
6:00pm - non HST Push

Rear Squats - 40kgs x 10 / 60kgs x 2 / 80kgs x 10, 10, 10

Front Squats - 60kgs x 10, 10, 10

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 30, 25, 25, 25
--------------------
MyFitnessPal - 2,624 kcals

Carbs - 216
Protein - 267
Fat - 76

Fitbit - 5,106 steps
 
Saturday 25 February 2017

5:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 55

5:15am - non HST Pull

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 77.5kgs x 10, 10, 10,10

Wide Grip Pullups - 80kgs x 10, 10, 10, 10

EZ curls - 20kgs x 10, 10, 10

5:45am - Body weight @ 167.8lbs / 76.11kgs
-----------------------
4:00pm - non HST Pull

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 110kgs x 10, 10, 10

Conventional Deadlift - 110kgs x 10, 10, 10

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 30, 25, 25, 25
--------------------
MyFitnessPal - 2,585 kcals

Carbs - 214
Protein - 261
Fat - 75

Fitbit - 6,083 steps
 
Sunday 26 February 2017

7:05am - 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

7:15am - Body weight @ 168.0lbs / 76.20kgs

9:15am - non HST Push

Flat Bench - 40kgs x 10 / 60kgs x 2 / 70kgs x 10, 10, 10, 10

OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 10, 10, 10, 10

Close Grip Bench - 55kgs x 10, 10, 10, 10
------------------------
2:40pm - non HST Push

Rear Squats - 40kgs x 10 / 60kgs x 2 / 80kgs x 10, 10, 10, 10

Front Squats - 60kgs x 10, 10, 10

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 170kgs x 25, 25, 25, 25
--------------------
MyFitnessPal - 2,724 kcals

Carbs - 228
Protein - 274
Fat - 79

Fitbit - 5,064 steps
 
Monday 27 February 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 65, average heart rate was 57

6:05am - non HST Pull

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 77.5kgs x 10, 10, 10,10

Wide Grip Pullups - 80kgs x 10, 10, 10, 10

EZ curls - 20kgs x 10, 10, 10 10

6:30am - Body weight @ 167.2lbs / 75.84kgs
------------------------
6:15pm - non HST Pull

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 110kgs x 10, 10, 10

Conventional Deadlift - 110kgs x 10, 10, 10

SLDL - 50kgs x 10, 10, 10

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 30, 30, 30, 30
--------------------
MyFitnessPal - 2,827 kcals

Carbs - 237
Protein - 281
Fat - 83

Fitbit - 6,241 steps
 
Tuesday 28 February 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 57

6:05am - non HST Push, target is 48 reps (4 x 12) with 90 seconds rest

Flat Bench - 40kgs x 10 / 60kgs x 2 / 70kgs x 12, 12, 12, 9+3

OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 12, 12, 10, 8, 6

Close Grip Bench - 60kgs x 12, 12, 10, 8, 6

6:40am - Body weight @ 168.0lbs / 76.20kgs
------------------------
6:00pm - non HST Push, target is 36 reps (3 x 12) with 90 seconds rest not calf raises target is 120 reps (4 x 30)

Rear Squats - 40kgs x 5 / 60kgs x 5 / 80kgs x 12, 12, 12

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 30, 30, 30, 30

Front Squats - 60kgs x 12, 12, 12

Lunges - 20kgs didn't do these as left ankle hurt on first rep
--------------------
MyFitnessPal - 2,724 kcals

Carbs - 223
Protein - 269
Fat - 84

Fitbit - 5,099 steps
 
Wednesday 01 March 2017

6:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 57

7:00am - non HST Pull, target is 4 x 12 reps with 90 seconds rest

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 77.5kgs x 12, 12, 12, 12

Wide Grip Pullups - 80kgs x 12, 12, 12, 8 (stopped due to form breaking down)

EZ curls - 20kgs x 12, 12, 11, 10

7:00am - Body weight @ 167.6lbs / 76.02kgs
------------------------
6:00pm - non HST Pull, target is 3 x 12 reps with 90 seconds rest , shrugs target is 4 x 30 reps with 45 seconds rest

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 110kgs x 12, 12, 12

Conventional Deadlift - 110kgs x 12, 12, 12

SLDL - 60kgs x 12, 12, 12

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 30, 30, 30, 30
--------------------
MyFitnessPal - 2,788 kcals

Carbs - 245
Protein - 265
Fat - 83

Fitbit - 5,848 steps
 
Thursday 02 March 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 56, average heart rate was 55

6:00am - Push 12 rep block, target is 4 x 6 reps (deload) with 45 seconds rest

Flat Bench - 40kgs x 10 / 60kgs x 2 / 67.5kgs x 6, 6, 6, 6

OH Press - 20kgs x 5 / 40kgs x 5 / 4kgs x 6, 6, 6, 6

Close Grip Bench - 50kgs x 6, 6, 6, 6

6:30am - Body weight @ 167.8lbs / 76.11kgs
------------------------
6:00pm - Push 12 rep block, target is 3 x 6 reps (deload) with 45 seconds rest, calf raises 4 x 15 reps

Rear Squats - 40kgs x 5 / 60kgs x 5 / 82.5kgs x 6, 6, 6

Front Squats - 62.5kgs x 6, 6, 6

Lunges - 40kgs x 6, 6, 6

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 15, 15, 15, 15
--------------------
MyFitnessPal - 2,642 kcals

Carbs - 217
Protein - 274
Fat - 75

Fitbit - 5,922 steps
 
Friday 03 March 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 57

6:00am - Pull 12 rep block, target is 4 x 6 reps (deload) with 45 seconds rest

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 80kgs x 6, 6, 6, 6

Wide Grip Pullups - 77.5kgs x 6, 6, 6, 6

EZ curls - 18kgs x 6, 6, 6, 6

6:30am - Body weight @ 167.6lbs / 76.02kgs
------------------------
6:05pm - Push 12 rep block, target is 3 x 6 reps (deload) with 45 seconds rest, shrugs 4 x 15 reps

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 112.5kgs x 6, 6, 6

Conventional Deadlift - 112.5kgs x 6, 6, 6

SLDL - 52.5kgs x 6, 6, 6

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 15, 15, 15, 15
--------------------
MyFitnessPal - 2,597 kcals

Carbs - 210
Protein - 272
Fat - 74

Fitbit - 5,182 steps
 
Saturday 04 March 2017

6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 67, average heart rate was 55

7:00am - Push 12 rep block, target is 4 x 8 reps with 90 seconds rest

Flat Bench - 40kgs x 10 / 60kgs x 3 / 67.5kgs x 8, 8, 8, 8

OH Press - 20kgs x 5 / 40kgs x 5 / 45kgs x 8, 8, 8, 8

Close Grip Bench - 50kgs x 8, 8, 8, 8

7:30am - Body weight @ 167.0lbs / 75.75kgs
------------------------
5:30pm - Push 12 rep block, target is 3 x 8 reps with 90 seconds rest, calf raises 4 x 20 reps

Rear Squats - 40kgs x 5 / 60kgs x 5 / 82.5kgs x 8, 8, 8

Front Squats - 62.5kgs x 8, 8, 8

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 20, 20, 20, 20
--------------------
MyFitnessPal - 2,718 kcals

Carbs - 223
Protein - 269
Fat - 83

Fitbit - 8,489 steps
 
Sunday 05 March 2017

6:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 70, average heart rate was ?57

7:00am - Pull 12 rep block (workout 2 of 4) target is 4 x 8 reps with 90 seconds rest

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 80kgs x 8, 8, 8, 8

Wide Grip Pullups - 77.5kgs x 8, 8, 8, 8

EZ curls - 18kgs x 8, 8, 8, 8

Hanging Leg Raises x 15, 15, 15, 15

7:30am - Body weight @ 167.6lbs / 76.02kgs
------------------------
2:00pm - Push 12 rep block (workout 2 of 4) target is 3 x 8 reps with 90 seconds rest, shrugs 4 x 20 reps

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 112.5kgs x 8, 8, 8

Conventional Deadlift - 112.5kgs x 8, 8, 8

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 20, 20, 20, 20

Crunches x 20, 20, 20, 20
--------------------
MyFitnessPal - 2,680 kcals

Carbs - 201
Protein - 292
Fat - 78

Fitbit - 5,145 steps
 
Monday 06 March 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 62 average heart rate was 54

6:00am - Push 12 rep block (workout 3 of 4) target is 4 x 10 reps with 90 seconds rest

Flat Bench - 40kgs x 10 / 60kgs x 3 / 67.5kgs x 10, 10, 10, 10

OH Press - 20kgs x 5 / 40kgs x 5 / 45kgs x 10, 10, 10, 10

Close Grip Bench - 50kgs x 10, 10, 10, 10

6:30am - Body weight @ 166.4lbs / 75.48kgs
------------------------
6:10pm - Push 12 rep block (workout 3 of 4) target is 3 x 10 reps with 90 seconds rest, calf raises 4 x 25 reps

Rear Squats - 40kgs x 5 / 60kgs x 5 / 82.5kgs x 10, 10, 10

Front Squats - 62.5kgs x 10, 10, 10

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 25, 25, 25, 25

Side Bends x 15, 15, 15, 15

Note - nagging pain in right knee not enough to stop squatting but not at max yet, not an issue on front squats so will have to see how it goes on Wednesday!!
--------------------
MyFitnessPal - 2,741 kcals

Carbs - 237
Protein - 274
Fat - 77

Fitbit - 5,000 steps
 
Tuesday 07 March 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 66, average heart rate was 60

6:00am - Pull 12 rep block (workout 3 of 4) target is 4 x 10 reps with 90 seconds rest

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 80kgs x 10, 10, 10,10

Wide Grip Pullups - 77.5kgs x 10, 10, 10, 10

EZ curls - 18kgs x 10, 10, 10, 10

Hanging Knee Raises x 15, 15, 15, 15

6:30am - Body weight @ 167.0lbs / 75.75kgs

Note - Woke up full of cold :(
------------------------
6:00pm - Pull 12 rep block (workout 3 of 4) target is 3 x 10 reps with 90 seconds rest, shrugs 4 x 25 reps

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 112.5kgs x 10, 10, 10

Conventional Deadlift - 112.5kgs x 10, 10, 10

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 25, 25, 25, 25

Crunches x 20, 20, 20, 20

Note - felt pretty crap throughout workout may have to wrap this up 2 days early if feel crap tomorrow on waking
--------------------
MyFitnessPal - 2,869 kcals

Carbs - 270
Protein - 249
Fat - 87

Fitbit - 5,380 steps
 
Wednesday 08 March 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 58

6:00am - Push 12 rep block (workout 4 of 4) target is 4 x 12 reps with 90 seconds rest

Flat Bench - 40kgs x 10 / 60kgs x 3 / 67.5kgs x 12, 12, 12, 12

OH Press - 20kgs x 5 / 40kgs x 5 / 45kgs x 12, 12, 12, 12

Close Grip Bench - 50kgs x 12, 12, 12, 12

Flat Bench Leg Pull Ins x 15, 15, 15, 15

6:30am - Body weight @ 166.6lbs / 75.57kgs
------------------------
6:00pm - Push 12 rep block (workout 4 of 4) target is 3 x 12 reps with 90 seconds rest, calf raises 4 x 30 reps

Rear Squats - 40kgs x 5 / 60kgs x 5 / 82.5kgs x 12, 12, 12

Front Squats - 62.5kgs x 12, 12, 12

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 30, 30, 30, 27

Side Bends x 15, 15, 15, 15
--------------------
MyFitnessPal - 2.,847 kcals

Carbs - 268
Protein - 248
Fat - 87

Fitbit - 6,313 steps
 
Tuesday 14 March 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 57, average heart rate was 63

6:05am - Push 15 rep block (workout 1 of 4) target is 4 x 8 reps (deload) with 90 seconds rest

Flat Bench - 40kgs x 10 / 50kgs x 3 / 60kgs x 8, 8, 8, 8

OH Press - 20kgs x 5 / 30kgs x 5 / 40kgs x 8, 8, 8, 8

Close Grip Bench - 45kgs x 8, 8, 8, 8

Flat Bench Leg Pull Ins x 20, 20, 20, 20

6:40am - Body weight @ 180.6lbs / 81.919kgs (14lbs increase from weekend away)
------------------------
6:10pm - Push 15 rep block (workout 1 of 4) target is 3 x 8 reps (deload) with 90 seconds rest, calf raises 4 x 15 reps

Rear Squats - 40kgs x 5 / 60kgs x 5 / 75kgs x 8, 8, 8

Front Squats - 55kgs x 8, 8, 8

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 15, 15, 15, 15

Side Bends x 15, 15, 15, 15
--------------------
MyFitnessPal - 2,537 kcals

Carbs - 203
Protein - 267
Fat - 73

Fitbit - 8,379 steps
 
Wednesday 15 March 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 57, average heart rate was 62

6:05am - Pull 15 rep block (workout 1 of 4) target is 4 x 8 reps (~50% total volume) with 90 seconds rest

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 75kgs x 8, 8, 8, 8

Wide Grip Pullups - 81.5kgs (BW in gym wear) x 8, 8, 8, 8

EZ curls - 15kgs x 8, 8, 8, 8

Hanging Knee Raises x 15, 15, 15, 15

6:35am - Body weight @ 177.4lbs / 80.467kgs
------------------------
6:00pm - Pull 15 rep block (workout 1 of 4) target is 3 x 8 reps (~50% total volume) with 90 seconds rest, shrugs 4 x 15 reps

Sumo Deadlift - 60kgs x 5 / 90kgs x 5 / 100kgs x 8, 8, 8

Conventional Deadlift - 100kgs x 8, 8, 8

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 15, 15, 15, 15

Crunches x 20, 20, 20, 20
--------------------
MyFitnessPal - 2,554 kcals

Carbs - 199
Protein - 274
Fat - 73

Fitbit - 7,310 steps
 
Thursday 16 March 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 54, average heart rate was 63

6:05am - Push 15 rep block (workout 2 of 4) target is 4 x 10 reps (~65% total volume) with 90 seconds rest

Flat Bench - 40kgs x 5 / 50kgs x 5 / 60kgs x 10, 10, 10, 10

OH Press - 20kgs x 5 / 30kgs x 5 / 40kgs x 10, 10, 10, 10

Close Grip Bench - 45kgs x 10, 10, 10, 10

Flat Bench Leg Pull Ins x 20, 20, 20, 20

6:35am - Body weight @ 175.0lbs / 79.38kgs
------------------------
6:00pm - Push 15 rep block (workout 2 of 4) target is 3 x 10 reps (~65% total volume) with 90 seconds rest, calf raises 4 x 20 reps

Rear Squats - 40kgs x 5 / 60kgs x 5 / 75kgs x 10, 10, 10

Front Squats - 55kgs x 10, 10, 10

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 20, 20, 20, 20

Side Bends x 15, 15, 15, 15
--------------------
MyFitnessPal - 2,568 kcals

Carbs - 206
Protein - 268
Fat - 75

Fitbit - 7,882 steps
 
Friday 17 March 2017

6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 67

7:00am - Pull 15 rep block (workout 2 of 4) target is 4 x 10 reps (~65% total volume) with 90 seconds rest

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 75kgs x 10, 10, 10, 10

Wide Grip Pullups - 80kgs (BW in gym wear) x 10, 10, 10, 10

EZ curls - 15kgs x 10, 10, 10, 10

Hanging Knee Raises x 15, 15, 15, 15

7:30am - Body weight @ 174.2lbs / 79.02kgs
------------------------
7:00pm - Pull 15 rep block (workout 2 of 4) target is 2 x 10 reps (~65% total volume) with 90 seconds rest, shrugs 4 x 20 reps

Sumo Deadlift - 60kgs x 5 / 90kgs x 5 / 100kgs x 10, 10

Conventional Deadlift - 100kgs x 10, 10

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 20, 20, 20, 20

Crunches x 20, 20, 20, 20
--------------------
MyFitnessPal - 2,464 kcals

Carbs - 179
Protein - 266
Fat - 76

Fitbit - 6,266 steps
 
Saturday 18 March 2017

6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 71, average heart rate was 64

7:10am - Push 15 rep block (workout 3 of 4) target is 4 x 12 reps (~80% total volume) with 90 seconds rest

Flat Bench - 40kgs x 5 / 50kgs x 5 / 60kgs x 12, 12, 12, 12

OH Press - 20kgs x 5 / 30kgs x 5 / 40kgs x 12, 12, 12, 12

Close Grip Bench - 45kgs x 12, 12, 12, 12

Flat Bench Leg Pull Ins x 20, 20, 20, 20

7:40am - Body weight @ 173.4lbs / 78.65kgs
------------------------
7:00pm - Push 15 rep block (workout 3 of 4) target is 2 x 12 reps (~80% total volume) with 90 seconds rest, calf raises 4 x 25 reps

Rear Squats - 40kgs x 5 / 60kgs x 5 / 75kgs x 13, 12

Front Squats - 55kgs x 12, 12

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 25, 25, 25, 25

Side Bends x 15, 15, 15, 15
--------------------
MyFitnessPal - 6,959 kcals plus 750 kcals from alcohol

Carbs - 723
Protein - 231
Fat - 341

Fitbit - 9,825 steps
 
Monday 20 March 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 65

6:10am - 15 rep block, target is 3 x 10 reps (phase 1 @ ~65% total volume) with 90 seconds rest, calf raise 3 x 20 reps

Flat Bench - 40kgs x 5 / 50kgs x 5 / 60kgs x 10, 10, 10

Close Grip Bench - 45kgs x 10, 10, 10

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 20, 20, 20

6:30am - Body weight @ 178.0lbs / 80.739kgs
-------------------------------------
6:30pm - 15 rep block, target is 3 x 10 reps (phase 1 ~65% total volume) with 90 seconds rest

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 75kgs x 10, 10, 10

Wide Grip Pullups - 82kgs (BW in gym clothes) x 10, 10, 10

EZ curls - 15kgs x 10, 10, 10
--------------------------------------
MyFitnessPal - 2,332 kcals

Carbs - 180
Protein - 254
Fat - 66

Fitbit - 8,960 steps
 
Tuesday 21 March 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 60

6:10am - 15 rep block, target is 3 x 10 reps (phase 1 @ ~65% total volume) with 90 seconds rest, shrugs 3 x 20 reps

OH Press - 20kgs x 5 / 30kgs x 5 / 40kgs x 10, 10, 10

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 20, 20, 20

6:30am - Body weight @ 175.2lbs / 79.469kgs
------------------------
6:35pm - 15 rep block, target is 2 x 10 reps (phase 1 @ ~65% total volume) with 90 seconds rest

Rear Squats - 40kgs x 5 / 60kgs x 5 / 75kgs x 10, 10

Front Squats - 55kgs x 10, 10

Deadlift - 100kgs x 10, 10
--------------------
MyFitnessPal - 2,370 kcals

Carbs - 176
Protein - 259
Fat - 70

Fitbit - 8,850 steps
 
Wednesday 22 March 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 61

6:05am - 15 rep block, target is 3 x 12 reps (phase 2 @ ~80% total volume) with 90 seconds rest, calf raise 3 x 25 reps

Flat Bench - 60kgs x 10, 10, 10

Close Grip Bench - 45kgs x 10, 10, 10

Standing Calf Raise - 162.5kgs x 25, 25, 25

6:35am - Body weight @ 173.4lbs / 78.65kgs
-------------------------
6:30pm - 15 rep block, target is 3 x 12 reps (phase 2 @ ~80% total volume) with 90 seconds rest

Pendlay Rows - 75kgs x 10, 10, 10

Wide Grip Pullups - 80kgs x 10, 10, 10

EZ curls - 15kgs x 10, 10, 10
---------------------------
MyFitnessPal - 2,568 kcals

Carbs - 206
Protein - 261
Fat - 78

Fitbit - 9,531 steps
 
Thursday 23 March 2017

5:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 72 (came down with a cold during the day yesterday)

5:50am - 15 rep block, target is 3 x 12 reps (phase 2 @ ~80% total volume) with 90 seconds rest, shrugs 3 x 25 reps

OH Press - 40kgs x 12, 12, 12

Shrugs - 165kgs x 25, 25, 25

6:20am - Body weight @ 173.2lbs / 78.56kgs
------------------------
6:25pm - 15 rep block, target is 2 x 12 reps (phase 2 @ ~80% total volume) with 90 seconds rest

Rear Squats - 75kgs x 12, 12

Front Squats - 55kgs x 12, 12

Deadlift - 100kgs x 12, 12
--------------------
MyFitnessPal - 2,457 kcals

Carbs - 197
Protein - 261
Fat - 70

Fitbit - 9,151 steps
 
Friday 24 March 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 50, average heart rate was 59 - had a really bad nights sleep, was up for a couple of hours coughing etc

6:10am - 15 rep block, target is 3 x 15 reps (phase 3 @ ~100% total volume) with 90 seconds rest, calf raise 3 x 30 reps

Flat Bench - 60kgs x 15, 15, 15

Close Grip Bench - 45kgs x 15, 15, 15

Standing Calf Raise - 162.5kgs x 30, 30, 30

6:40am - Body weight @ 171.4lbs / 77.75kgs
-----------------------
6:30pm - 15 rep block, target is 3 x 15 reps (phase 3 @ 100% total volume) with 90 seconds rest

Pendlay Rows - 75kgs x 15, 15, 15

Wide Grip Pullups - 80kgs x 15, 15, 15

EZ curls - 15kgs x 15, 15, 15
---------------------------
MyFitnessPal - 2,390 kcals

Carbs - 190
Protein - 252
Fat - 69

Fitbit - 9,404 steps
 
Saturday 25 March 2017

7:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 59

7:30am - 15 rep block, target is 3 x 15 reps (phase 3 @ ~100% total volume) with 90 seconds rest, shrugs 3 x 30 reps

OH Press - 40kgs x 15, 15, 15

Shrugs - 165kgs x 30, 30, 30

8:00am - Body weight @ 172.0lbs / 78.02kgs
------------------------
MyFitnessPal - 2,438 kcals

Carbs - 194
Protein - 259
Fat - 69

Fitbit - 9,390 steps
--------------------
Sunday 26 March 2017

5:35am - 15 rep block, target is 2 x 15 reps (phase 3 @ 100% total volume) with 90 seconds rest

Rear Squats - 75kgs x 15, 15

Front Squats - 55kgs x 15, 15

Deadlift - 100kgs x 15, 15
_______________________________
 
Sunday 26 March 2017

4:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 61 - another poor nights sleep awake 3:30 and that's with the hour added on so in effect awake at 2:30!!

6:30am - Body weight @ 172.6lbs / 78.29kgs

7:30am - 12 rep block, target is 3 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest, calf raise 3 x 20 reps

Standing Calf Raise - 167.5kgs x 20, 20, 20

Flat Bench - 68.75kgs x 8, 8, 8

Close Grip Bench - 51.25kgs x 8, 8, 8
-----------------------
10:50am - 12 rep block, target is 3 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest

Pendlay Rows - 82.5kgs x 8, 8, 8

Wide Grip Pullups - 81.25kgs x 8, 8, 8

EZ curls - 19kgs x 8, 8, 8
---------------------------
MyFitnessPal - 5,925 kcals (figures below from food sources only) plus 600 kcals from alcohol

Carbs - 551
Protein - 237
Fat - 305

Fitbit - 5,425 steps
 
Monday 27 March 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 48, average heart rate was 82 (alcohol induced)

6:10am - 12 rep block, target is 3 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest, shrugs 3 x 20 reps

OH Press - 46.25kgs x 8, 8, 8

Shrugs - 167.5kgs x 20, 20, 20

6:30am - Body weight @ 174.4lbs / 79.11kgs
------------------------
6:00pm - 12 rep block, target is 2 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest

Rear Squats - 85kgs x 8, 8

Front Squats - 65kgs x 8, 8

Deadlift - 112.5kgs x 8, 8
--------------------
MyFitnessPal - 2,242 kcals

Carbs - 169
Protein - 247
Fat - 64

Fitbit - 12,325 steps
 
Tuesday 28 March 2017

6:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 53, average heart rate was 62

7:00am - 12 rep block, target is 3 x 10 reps (phase 2 @ ~83% total volume) with 90 seconds rest, calf raise 3 x 25 reps

Flat Bench - 68.75kgs x 10, 10, 10

Close Grip Bench - 51.25kgs x 10, 10, 10

Standing Calf Raise - 167.5kgs x 25, 25, 25

7:30am - Body weight @ 173.4lbs / 78.65kgs
-----------------------
6:35pm - 12 rep block, target is 3 x 10 reps (phase 2 @ ~83% total volume) with 90 seconds rest

Pendlay Rows - 82.5kgs x 10, 10, 10

Wide Grip Pullups - 81.25kgs x 10, 10, 10

EZ curls - 19kgs x 10, 10, 10
---------------------------
MyFitnessPal - 2,257 kcals

Carbs - 160
Protein - 255
Fat - 66

Fitbit - 13,216 steps
 
Wednesday 29 March 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 71, average heart rate was 59 (Your Parasympathetic activity is abnormally high. *Your body is likely in a deep recovery mode and possibly over training. Good recovery activities include walking and very light exercise)

6:10am - 12 rep block, target is 3 x 10 reps (phase 2 @ ~83% total volume) with 90 seconds rest, shrugs 3 x 25 reps

OH Press - 46.25kgs x 10, 10, 10

Shrugs - 167.5kgs x 25, 25, 25

6:40am - Body weight @ 171.6lbs / 77.84kgs
------------------------
6:30pm - 12 rep block, target is 2 x 10 reps (phase 2 @ ~83% total volume) with 90 seconds rest

Rear Squats - 87.5kgs x 10, 10

Front Squats - 67.5kgs x 10, 10

Deadlift - 112.5kgs x 10, 10
--------------------
MyFitnessPal - 2,253 kcals

Carbs - 163
Protein - 252
Fat - 66

Fitbit - 9,770 steps
 
Thursday 30 March 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 69, average heart rate was 64
Compared to your recent baseline, you should be able to train harder and handle more stress today

6:10am - 12 rep block, target is 3 x 12 reps (phase 3 @ ~100% total volume) with 90 seconds rest, calf raise 3 x 30 reps

Standing Calf Raise - 167.5kgs x 30, 30, 30

Flat Bench - 68.75kgs x 12, 12, 12

Close Grip Bench - 51.25kgs x 12, 12, 12

6:40am - Body weight @ 171.0lbs / 77.56kgs
-----------------------
MyFitnessPal - 2259 kcals plus 1433 kcals from alcohol - macros below from food source only

Carbs - 155
Protein - 194
Fat - 95

Fitbit - 12,011 steps
 
Friday 31 March 2017

HRV Elite - no test this morning

7:00am - Body weight @ 171.0lbs / 77.56kgs

6:20pm - 12 rep block, target is 3 x 12 reps (phase 3 @ 100% total volume) with 90 seconds rest

Pendlay Rows - 82.5kgs x 12, 12, 12

Wide Grip Pullups - 81.25kgs x 12, 12, 12

EZ curls - 19kgs x 15, 15, 15
---------------------------MyFitnessPal - 2,267 kcals

Carbs - 165
Protein - 253
Fat - 66

Fitbit - 13,419 steps
 
Saturday 01 April 2017

3:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 67, average heart rate was 57 - Compared to your recent baseline, you should be able to train harder and handle more stress today

Note - was woken up by my daughters boyfriend knocking something down the stairs @3:15 and couldn't get bak to sleep so did the test eventually went back to sleep ~4.30

8:20am - 12 rep block, target is 3 x 12 reps (phase 3 @ ~100% total volume) with 90 seconds rest, shrugs 3 x 30 reps

OH Press - 46.25kgs x 12, 12, 12

Shrugs - 167.5kgs x 30, 30, 30

8.40am - Body weight @ 171.6lbs / 77.84kgs
------------------------
4:00pm - 12 rep block, target is 2 x 12 reps (phase 3 @ 100% total volume) with 90 seconds rest

Rear Squats - 85kgs x 12, 12

Front Squats - 65kgs x 12, 12

Deadlift - 112.5kgs x 12, 12
--------------------
MyFitnessPal - 2,234 kcals (macros from food only) plus 510 kcals from alcohol

Carbs - 196
Protein - 206
Fat - 70

Fitbit - 9,485 steps
 
Sunday 02 April 2017

7:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 60 (Compared to your recent baseline, you should be able to train harder and handle more stress today)

7:50am - 12 rep block, target is 3 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest, calf raise 3 x 20 reps

Standing Calf Raise - 167.5kgs x 20, 20, 20

Flat Bench - 70kgs x 8, 8, 8

Close Grip Bench - 52.5kgs x 8, 8, 8

8:20am - Body weight @ 171.6lbs / 77.84kgs
-----------------------
6:30pm - 12 rep block, target is 3 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest

Pendlay Rows - 85kgs x 8, 8, 8

Wide Grip Pullups - 82.5kgs x 8, 8, 8

EZ curls - 20kgs x 8, 8, 8
---------------------------
MyFitnessPal - 2,612 kcals

Carbs - 217
Protein - 251
Fat - 82

Fitbit - 6,856 steps
 
Monday 03 April 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 72, average heart rate was 55 (Compared to your recent baseline, you should be able to train harder and handle more stress today)

6:10am - 12 rep block, target is 3 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest, shrugs 3 x 20 reps

OH Press - 47.5kgs x 8, 8, 8

Shrugs - 170kgs x 20, 20, 20

6:40am - Body weight @ 171.2lbs / 77.65kgs
------------------------
6:00pm - 12 rep block, target is 2 x 8 reps (phase 1 @ ~66% total volume) with 90 seconds rest

Rear Squats - 87.5kgs x 8, 8

Front Squats - 67.5kgs x 8, 8

Deadlift - 115kgs x 8, 8

Felt a pull in middle of my back during Squats which seemed to hurt a fair amount more after finishing workout, will see how it feels tomorrow
--------------------
MyFitnessPal - 2,786 kcals

Carbs - 230
Protein - 277
Fat - 84

Fitbit - 8,631 steps
 
Tuesday 04 April 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (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)

6:00am - 12 rep block, target is 3 x 10 reps (phase 2 @ ~83% total volume) with 90 seconds rest, calf raise 3 x 25 reps

Standing Calf Raise - 170kgs x 5 - pulled a different muscle on my left hand side of my back on the 5th rep which is a different muscle to that I pulled last was probably over compensating but this is a more severe pull than last nights

Flat Bench - 70kgs x 10, 10, 10

Close Grip Bench - 52.5kgs x 10, 10, 10

6:30am - Body weight @ 170.6lbs / 77.38kgs
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6:30pm - due to a couple of muscle pulls will be sticking with body weight only exercises for a couple of days

Wide Grip Pullups - bw 3 x 10
Inverted Rows - bw 3 x 10
EZ curls - 20kgs 3 x 10
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MyFitnessPal - 2,647 kcals

Carbs - 236
Protein - 258
Fat - 75

Fitbit - 5,779 steps
 
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