mickc1965 training log

mickc1965 · May 20, 2017

Friday 19 May 2017

Body weight @ 170.2lbs / 77.201kgs

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

Close Grip Bench - testing max for 5 sets x 15 reps

40kgs x 15, 15, 15, 15, 15

EZ Curls - testing max for 5 sets x 15 reps

15kgs x 15, 15, 15, 15, 15

Shrugs - target is 100 reps in 3 sets

102.5kgs x 34, 33, 33

Rear Squat - testing max for 3 sets x 15 reps

75kgs x 15, 15, 15

Front Squat - testing max for 3 sets x 15 reps

50kgs x 15, 15, 15

SLDL - testing max for 3 sets x 15 reps

60kgs x 15, 15, 15

MyFitnessPal - 2,700 kcals

Carbs - 216
Protein - 275
Fat - 79

Fitbit - 10,077 steps

mickc1965 · May 21, 2017

Saturday 20 May 2017

Body weight @ 169.8lbs / 77.020kgs

5:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 2 (Parasympathetic) with a score of 61, average heart rate was 55 - "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"

Standing Calf Raise - target is 100 reps in 3 sets

122.5kgs x 34, 33, 33

OH Press - target is 2 x 15 reps

40kgs x 15, 15

BB Face Pulls - testing max for 5 sets x 15 reps

20kgs x 15, 15, 15, 15, 15

BB Upright Rows - testing max for 5 sets x 15 reps

20kgs x 15, 15, 15, 15, 15

Saturday 20 May 2017

MyFitnessPal - 6,277 kcals plus 1,308 from alcohol (macros below from food only)

Carbs - 628
Protein - 286
Fat - 292

Fitbit - 6,070 steps

mickc1965 · May 22, 2017

Sunday 21 May 2017

Body weight @ 173.4lbs / 78.653kgs

Flat Bench - testing max for 3 sets x 15 reps

62.5kgs x 15, 15, 15

Pendlay Rows - testing max for 3 sets x 15 reps

77.5kgs x 15, 15, 15

Incline Bench - testing max for 3 sets x 15 reps

50kgs x 15, 15, 15

WG Pullups - testing max for 3 sets x 15 reps

80kgs x 15, 15, 12

MyFitnessPal - 2,157 kcals

Carbs - 158
Protein - 248
Fat - 59

Fitbit - 5,728 steps

mickc1965 · May 23, 2017

Monday 22 May 2017

Body weight @ 173.6lbs / 78.744kgs

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 65 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Close Grip Bench - testing max for 5 sets x 15 reps

42.5kgs x 15, 15, 15, 15, 15

EZ Curls - testing max for 5 sets x 15 reps

16kgs x 15, 15, 15, 15, 15

Shrugs - target is 100 reps in 3 sets

102.5kgs x 34, 33, 33

Rear Squats - testing max for 3 sets x 15 reps

77.5kgs x 15, 15, 15

Front Squat - testing max for 3 sets x 15 reps

52.5kgs x 15, 15, 15

SLDL - testing max for 4 sets x 15 reps

60kgs x 15, 15, 15, 15

MyFitnessPal - 1,992 kcals

Carbs - 143
Protein - 241
Fat - 55

Fitbit - 11,247 steps

mickc1965 · May 24, 2017

Tuesday 23 May 2017

Body weight @ 172.8lbs / 78.381kgs

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 52, average heart rate was 64 - "Your Sympathetic activity appears abnormally elevated. *Consider active recovery and / or the guided breathing reading to enhance recovery"

Pendlay Rows - ~50% volume of next testing max for 3 sets x 15 reps

80kgs x 8, 8, 8

Standing Calf Raise - target is 100 reps in 3 sets

125kgs x 34, 33, 33

WG Pullups - ~50% volume of next testing max for 3 sets x 12 reps

81.25kgs x 6, 6, 6

Flat Bench - ~50% volume of next testing max for 3 sets x 15 reps

63.75kgs x 8, 8, 8

Incline Bench - ~50% volume of next testing max for 3 sets x 15 reps

51.25kgs x 8, 8, 8

BB Face Pulls - ~50% volume of next testing max for 5 sets x 15 repss

21.25kgs x 8, 8, 8, 8, 8

BB Upright Rows - ~50% volume of next testing max for 5 sets x 15 reps

21.25kgs x 8, 8, 8, 8, 8

MyFitnessPal - 2,047 kcals

Carbs - 151
Protein - 240
Fat - 54

Fitbit - 12,755 steps

mickc1965 · May 25, 2017

Wednesday 24 May 2017

Body weight @ 171.0lbs / 77.564kgs

5:30am - 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 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Close Grip Bench - ~50% volume of next testing max for 5 sets x 15 reps

43.75kgs x 8, 8, 8, 8, 8

EZ Curls - ~50% volume of next testing max for 5 sets x 15 reps

17kgs x 8, 8, 8, 8, 8

Shrugs - target is 100 reps in 3 sets

105kgs x 34, 33, 33

Rear Squats - ~50% volume of next testing max for 3 sets x 15 reps

80kgs x 8, 8, 8

Front Squat - ~50% volume of next testing max for 3 sets x 15 reps

55kgs x 8, 8, 8

SLDL - ~50% volume of next testing max for 5 sets x 15 reps

60kgs x 8, 8, 8, 8, 8

MyFitnessPal - 2,107 kcals

Carbs - 159
Protein - 237
Fat - 58

Fitbit - 11,023 steps

mickc1965 · May 26, 2017

Thursday 25 May 2017

Body weight @ 170.8lbs / 77.474kgs

5:35am - 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"

Flat Bench - testing max for 3 sets x 15 reps

63.75kgs x 15, 15, 15

WG Pullups - testing max for 3 sets x 15 reps

78.75kgs x 15, 15, 15

Standing Calf Raise - target is 100 reps in 3 sets

125kgs x 34, 33, 33

Incline Bench - testing max for 3 sets x 15 reps

51.25kgs x 15, 15, 15

Pendlay Rows - testing max for 3 sets x 15 reps

80kgs x 15, 15, 15

BB Upright Rows - testing max for 5 sets x 15 reps

21.25kgs x 15, 15, 15, 15, 15

BB Face Pulls - testing max for 5 sets x 15 reps

21.25kgs x 15, 15, 15, 15, 15

MyFitnessPal - 2,576 kcals

Carbs - 195
Protein - 269
Fat - 80

Fitbit - 11,870 steps

mickc1965 · May 27, 2017

Friday 26 May 2017

5:25am - 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"

Body weight @ 170.4lbs / 77.292kgs

Close Grip Bench - testing max for 5 sets x 15 reps

45kgs x 15, 15, 15, 15, 15

EZ Curls - testing max for 5 sets x 15 reps

17kgs x 15, 15, 15, 15, 15

Shrugs - target is 100 reps in 3 sets

105kgs x 34, 33, 33

Rear Squats - testing max for 3 sets x 15 reps

80kgs x 15, 15, 15

Front Squat - testing max for 3 sets x 15 reps

55kgs x 15, 15, 12

SLDL - testing max for 5 sets x 15 reps

50kgs x 15, 15, 15, 15, 15

MyFitnessPal - 2,558 kcals

Carbs - 187
Protein - 271
Fat - 80

Fitbit - 13,454 steps

mickc1965 · May 28, 2017

Saturday 27 May 2017

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 53, average heart rate was 61 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 168.8lbs / 76.566kgs

Flat Bench @ ~66% volume of next target of 3 sets x 15 reps

65kgs x 10, 10, 10

WG Pullups @ ~66% volume of next target of 3 sets x 15 reps

80kgs x 10, 10, 10

Standing Calf Raise @ ~75% volume of next target of 100 reps in 3 sets

127.5kgs x 25, 25, 25

Incline Bench @ ~66% volume of next target of 3 sets x 15 reps

52.5kgs x 10, 10, 10

Pendlay Rows @ ~66% volume of next target of 3 sets x 15 reps

82.5kgs x 10, 10, 10

BB Face Pulls @ ~66% volume of next target of 5 sets x 15 reps

22.5kgs x 10, 10, 10, 10, 10

BB Upright Rows @ ~66% volume of next target of 5 sets x 15 reps

22.5kgs x 10, 10, 10, 10, 10

MyFitnessPal - 2,524 kcals

Carbs - 181
Protein - 269
Fat - 80

Fitbit - 11,088 steps

mickc1965 · May 29, 2017

Sunday 28 May 2017

5:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 58, average heart rate was 54 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 168.2lbs / 76.294kgs

Close Grip Bench @ ~66% volume of next target of 5 sets x 15 reps

46.25kgs x 10, 10, 10, 10, 10

EZ Curls @ ~66% volume of next target of 5 sets x 15 reps

18kgs x 10, 10, 10, 10, 10

Shrugs @ ~75% volume of next target of 100 reps in 3 sets

107.5kgs x 25, 25, 25

Rear Squats @ ~66% volume of next target of 3 sets x 15 reps

82.5kgs x 10, 10, 10

Front Squat @ ~66% volume of next target of 3 sets x 15 reps

55kgs x 10, 10, 10

SLDL @ ~66% volume of next target of 5 sets x 15 reps

51.25kgs x 10, 10, 10, 10, 10

MyFitnessPal - 2,680 kcals plus 2,002 from alcohol (macros below from food only)

Carbs - 221
Protein - 220
Fat - 99

Fitbit - 10,952 steps

mickc1965 · May 30, 2017

Monday 29 May 2017

5:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 47, average heart rate was 74 - "Your Sympathetic activity appears abnormally elevated. *Consider active recovery and / or the guided breathing reading to enhance recovery"

Body weight @ 168.8lbs / 76.566kgs

Standing Calf Raise @ ~90% volume of next target of 100 reps in 3 sets

127.5kgs x 30, 30, 30

Flat Bench @ ~80% volume of next target of 3 sets x 15 reps

65kgs x 12, 12, 12

WG Pullups @ ~80% volume of next target of 3 sets x 15 reps

80kgs x 12, 12, 12

Incline Bench @ ~80% volume of next target of 3 sets x 15 reps

52.5kgs x 12, 12, 12

Pendlay Rows @ ~80% volume of next target of 3 sets x 15 reps

82.5kgs x 12, 12, 12

BB Face Pulls @ ~80% volume of next target of 5 sets x 15 reps

22.5kgs x 12, 12, 12, 12, 12

BB Upright Rows @ ~80% volume of next target of 5 sets x 15 reps

22.5kgs x 12, 12, 12, 12, 12

MyFitnessPal - 2,785 kcals

Carbs - 227
Protein - 268
Fat - 87

Fitbit - 5,268 steps

mickc1965 · May 31, 2017

Tuesday 30 May 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (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"

Body weight @ 171.8lbs / 77.927kgs

Close Grip Bench @ ~80% volume of next target of 5 sets x 15 reps

47.5kgs x 12, 12, 12, 12, 12

EZ Curls @ ~80% volume of next target of 5 sets x 15 reps

18kgs x 12, 12, 12, 12, 12

Shrugs @ ~90% volume of next target of 100 reps in 3 sets

107.5kgs x 30, 30, 30

Rear Squats @ ~80% volume of next target of 3 sets x 15 reps

82.5kgs x 12, 12, 12

SLDL @ ~80% volume of next target of 5 sets x 15 reps

52.5kgs x 12, 12, 12, 12, 12

Front Squat @ ~80% volume of next target of 3 sets x 15 reps

55kgs x 12, 12, 12

MyFitnessPal - 2904 kcals

Carbs - 256
Protein - 282
Fat - 85

Fitbit - 11,329 steps

mickc1965 · Jun 1, 2017

Wednesday 31 May 2017

5:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 50, 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 @ 170.8lbs / 77.474kgs

Abs

Hanging Leg Raises - 3 x 10 reps
Alternating Knee Crucnches - 3 x 20 reps
Hanging Knee Raises - 3 x 10 reps
Crunches - 3 x 20 reps

Rest day so no weight training today

MyFitnessPal - 2,949 kcals

Carbs - 251
Protein - 287
Fat - 90

Fitbit - 12,304 steps

mickc1965 · Jun 2, 2017

Thursday 01 June 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 64, average heart rate was 55 - "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"

Body weight @ 169.8lbs / 77.020kgs

Standing Calf Raise - testing max for 100 reps in 3 sets

127.5kgs x 34, 33, 33

Flat Bench - testing max for 3 sets x 15 reps

65kgs x 15, 15, 15

WG Pullups - testing max for 3 sets x 15 reps

80kgs x 15, 15, 15

Incline Bench - testing max for 3 sets x 15 reps

52.5kgs x 15, 15, 15

Pendlay Rows - testing max for 3 sets x 15 reps

82.5kgs x 15, 15, 15

BB Face Pulls - testing max for 5 sets x 15 reps

22.5kgs x 15, 15, 15, 15, 15

BB Upright Rows - testing max for 5 sets x 15 reps

22.5kgs x 15, 15, 15, 15, 15

MyFitnessPal - 2,866 kcals

Carbs - 237
Protein - 276
Fat - 90

Fitbit - 5,122 steps

mickc1965 · Jun 3, 2017

Friday 02 June 2017

5:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) 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"

Body weight @ 169.0lbs / 76.657kgs

Close Grip Bench - testing max for 5 sets x 15 reps

47.5kgs x 15, 15, 15, 15, 15

EZ Curls - testing max for 5 sets x 15 reps

18kgs x 15, 15, 15, 15, 15

Shrugs - testing max for 100 reps in 3 sets

107.5kgs x 34, 33, 33

Rear Squats - testing max for 3 sets x 15 reps

82.5kgs x 15, 15, 15

SLDL - testing max for 5 sets x 15 reps

51.25kgs x 15, 15, 15, 15, 15

Front Squat - testing max for 3 sets x 15 reps

55kgs x 15, 15, 15

MyFitnessPal - 2,904 kcals

Carbs - 277
Protein - 240
Fat - 93

Fitbit - 5,099 steps

mickc1965 · Jun 4, 2017

Saturday 03 June 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 60, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.4lbs / 76.838kgs

Standing Calf Raise @ ~75% volume of next target of 100 reps in 3 sets

130kgs x 25, 25, 25

Flat Bench @ ~66% volume of next target of 3 sets x 15 reps

66.25kgs x 10, 10, 10

WG Pullups @ ~66% volume of next target of 3 sets x 15 reps

81.25kgs x 10, 10, 10

Incline Bench @ ~66% volume of next target of 3 sets x 15 reps

55kgs x 10, 10, 10

Pendlay Rows @ ~66% volume of next target of 3 sets x 15 reps

83.75kgs x 10, 10, 10

BB Upright Rows @ ~66% volume of next target of 3 sets x 15 reps

23.75kgs x 10, 10, 10

BB Face Pulls @ ~66% volume of next target of 3 sets x 15 reps

23.75kgs x 10, 10, 10

MyFitnessPal - 2,801 kcals

Carbs - 263
Protein - 234
Fat - 90

Fitbit - 5,089 steps

mickc1965 · Jun 5, 2017

Sunday 04 June 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 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 @ 169.0lbs / 76.657kgs

Close Grip Bench @ ~66% volume of next target of 5 sets x 15 reps

48.75kgs x 10, 10, 10, 10, 10

EZ Curls @ ~66% volume of next target of 5 sets x 15 reps

19kgs x 10, 10, 10, 10, 10

Shrugs @ ~75% volume of next target of 100 reps in 3 sets

110kgs x 25, 25, 25

Rear Squats @ ~66% volume of next target of 3 sets x 15 reps

83.75kgs x 10, 10, 10

SLDL @ ~66% volume of next target of 5 sets x 15 reps

52.5kgs x 10, 10, 10, 10, 10

Front Squat @ ~66% volume of next target of 3 sets x 15 reps

56.25kgs x 10, 10, 10

MyFitnessPal - 3,238 kcals

Carbs - 314
Protein - 293
Fat - 89

Fitbit - 12,100 steps

mickc1965 · Jun 6, 2017

Monday 05 June 2017

5:25am - HRV Elite am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 66, average heart rate was 55 - "Your Parasympathetic activity appears to be abnormally elevated. *This often means your body is actively recovering or possibly beginning to over reach. *Lighter activity is recommended"

Body weight @ 170.2lbs / 77.201kgs

Standing Calf Raise @ ~90% volume of next target of 100 reps in 3 sets

130kgs x 30, 30, 30

Flat Bench @ ~80% volume of next target of 3 sets x 15 reps

66.25kgs x 12, 12, 12

WG Pullups @ ~80% volume of next target of 3 sets x 15 reps

81.25kgs x 12, 12, 12

Incline Bench @ ~80% volume of next target of 3 sets x 15 reps

55kgs x 12, 12, 12

Pendlay Rows @ ~80% volume of next target of 3 sets x 15 reps

83.75kgs x 12, 12, 12

BB Upright Rows @ ~80% volume of next target of 3 sets x 15 reps

23.75kgs x 12, 12, 12

BB Face Pulls @ ~80% volume of next target of 3 sets x 15 reps

23.75kgs x 12, 12, 12

MyFitnessPal - 2,914 kcals

Carbs - 274
Protein - 244
Fat - 93

Fitbit - 5,484 steps

mickc1965 · Jun 7, 2017

Tuesday 06 June 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.6lbs / 76.929kgs

Close Grip Bench @ ~80% volume of next target of 5 sets x 15 reps

48.75kgs x 12, 12, 12, 12, 12

EZ Curls @ ~80% volume of next target of 5 sets x 15 reps

19kgs x 12, 12, 12, 12, 12

Shrugs @ ~90% volume of next target of 100 reps in 3 sets

110kgs x 30, 30, 30

Rear Squats @ ~80% volume of next target of 3 sets x 15 reps

83.75kgs x 12, 12, 12

SLDL @ ~80% volume of next target of 5 sets x 15 reps

52.5kgs x 12, 12, 12, 12, 12

Front Squat @ ~80% volume of next target of 3 sets x 15 reps

56.25kgs x 12, 12, 12

MyFitnessPal - 2,934 kcals

Carbs - 284
Protein - 246
Fat - 90

Fitbit - 5,013 steps

mickc1965 · Jun 8, 2017

Wednesday 07 June 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 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.4lbs / 76.838kgs

Abs

Hanging Leg Raises - 3 x 10 reps
Alternating Knee Crucnches - 3 x 20 reps
Hanging Knee Raises - 3 x 10 reps
Crunches - 3 x 20 reps

Rest day so no weight training today

MyFitnessPal - 2,940 kcals

Carbs - 284
Protein - 248
Fat - 90

Fitbit - 5,040 steps

mickc1965 · Jun 9, 2017

Thursday 08 June 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 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"

Body weight @ 169.0lbs / 76.657kgs

Standing Calf Raise - testing max for 100 reps in 3 sets

130kgs x 34, 33, 33

Flat Bench - testing max for 3 sets x 15 reps

66.25kgs x 15, 15, 15

WG Pullups - testing max for 3 sets x 15 reps

81.25kgs x 15, 15, 15

Incline Bench - testing max for 3 sets x 15 reps

55kgs x 15, 15, 15

Pendlay Rows - testing max for 3 sets x 15 reps

83.75kgs x 15, 15, 15

BB Upright Rows - testing max for 3 sets x 15 reps

23.75kgs x 15, 15, 15

BB Face Pulls - testing max for 3 sets x 15 reps

23.75kgs x 15, 15, 15

MyFitnessPal - 2,326 kcals

Carbs - 161
Protein - 254
Fat - 74

Fitbit - 12,097 steps

mickc1965 · Jun 9, 2017

Friday 09 June 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 62, average heart rate was 53 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 167.6lbs / 76.022kgs

Close Grip Bench - testing max for 5 sets x 15 reps

48.75kgs x 15, 15, 15, 15, 15

EZ Curls - testing max for 5 sets x 15 reps

19kgs x 15, 15, 15, 15, 13

Shrugs - testing max for 100 reps in 3 sets

110kgs x 34, 33, 33

Rear Squats - testing max for 3 sets x 15 reps

83.75kgs x 15, 15, 15

SLDL - testing max for 5 sets x 15 reps

52.5kgs x 15, 15, 15, 15, 15

Front Squat - testing max for 3 sets x 15 reps

56.25kgs x 15, 15, 15

MyFitnessPal - 2,326 kcals

Carbs - 161
Protein - 254
Fat - 74

Fitbit - 9,921 steps

mickc1965 · Jun 10, 2017

Saturday 10 June 2017

4:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 66, average heart rate was 53 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 167.6lbs / 76.022kgs

Standing Calf Raise @ ~75% volume of next target of 100 reps in 3 sets

132.5kgs x 25, 25, 25

Flat Bench @ ~66% volume of next target of 3 sets x 15 reps

67.5kgs x 10, 10, 10

WG Pullups @ ~66% volume of next target of 3 sets x 15 reps

82.5kgs x 10, 10, 10

Incline Bench @ ~66% volume of next target of 3 sets x 15 reps

56.25kgs x 10, 10, 10

Pendlay Rows @ ~66% volume of next target of 3 sets x 15 reps

85kgs x 10, 10, 10

BB Upright Rows @ ~66% volume of next target of 3 sets x 15 reps

25kgs x 10, 10, 10

BB Face Pulls @ ~66% volume of next target of sets x 15 reps

25kgs x 10, 10, 10

MyFitnessPal - 3,982 kcals plus 600 from alcohol (macros below from food only)

Carbs - 310
Protein - 265
Fat - 185

Fitbit - 7,880 steps

mickc1965 · Jun 12, 2017

Sunday 11 June 2017

4:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 66, average heart rate was 53 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 168.4lbs / 76.385kgs

Close Grip Bench @ ~66% volume of next target of 5 sets x 15 reps

50kgs x 10, 10, 10, 10, 10

EZ Curls @ ~66% volume of next target of 5 sets x 15 reps

19kgs x 10, 10, 10, 10, 10

Shrugs @ ~75% volume of next target of 100 reps in 3 sets

115kgs x 25, 25, 25

Rear Squats @ ~66% volume of next target of 3 sets x 15 reps

85kgs x 10, 10, 10

SLDL @ ~66% volume of next target of 5 sets x 15 reps

53.75kgs x 10, 10, 10, 10, 10

Front Squat @ ~66% volume of next target of 3 sets x 15 reps

57.5kgs x 10, 10, 10

MyFitnessPal - 5,159 kcals plus 1,260 from alcohol (macros below from food only)

Carbs - 553
Protein - 118
Fat - 271

Fitbit - 10,984 steps

mickc1965 · Jun 12, 2017

Monday 12 June 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 66, average heart rate was 78 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 171.2lbs / 77.655kgs

Standing Calf Raise @ ~90% volume of next target of 100 reps in 3 sets

132.5kgs x 30, 30, 30

Flat Bench @ ~80% volume of next target of 3 sets x 15 reps

67.5kgs x 12, 12, 12

WG Pullups @ ~80% volume of next target of 3 sets x 15 reps

82.5kgs x 12, 12, 12

Incline Bench @ ~80% volume of next target of 3 sets x 15 reps

56.25kgs x 12, 12, 12

Pendlay Rows @ ~80% volume of next target of 3 sets x 15 reps

85kgs x 12, 12, 12

BB Upright Rows @ ~80% volume of next target of 3 sets x 15 reps

25kgs x 12, 12, 12

BB Face Pulls @ ~80% volume of next target of 3 sets x 15 reps

25kgs x 12, 12, 12

MyFitnessPal - 1,919 kcals

Carbs - 152
Protein - 233
Fat - 42

Fitbit - 12,277 steps

mickc1965 · Jun 14, 2017

Tuesday 13 June 2017 (happy birthday to me, happy birthday to me.....)

5:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64, average heart rate was 54 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 172.6lbs / 78.290kgs

Close Grip Bench @ ~80% volume of next target of 5 sets x 15 reps

50kgs x 12, 12, 12, 12, 12

EZ Curls @ ~80% volume of next target of 5 sets x 15 reps

19kgs x 12, 12, 12, 12, 12

Shrugs @ ~90% volume of next target of 100 reps in 3 sets

115kgs x 30, 30, 30

Note - a slight niggle in my back so ,may not do squat session later, will see how it feels!!

Rear Squats @ ~80% volume of next target of 3 sets x 15 reps

85kgs x 12, 12, 12

SLDL @ ~80% volume of next target of 5 sets x 15 reps

53.75kgs x 12, 12, 12, 12, 12

Front Squat @ ~80% volume of next target of 3 sets x 15 reps

57.5kgs x 12, 12, 12

MyFitnessPal - 2,374 kcals plus 455 from alcohol (macros below from food only)

Carbs - 208
Protein - 296
Fat - 84

Fitbit - 14,236 steps

mickc1965 · Jun 15, 2017

Wednesday 14 June 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 58, average heart rate was 62 - "Your Sympathetic activity appears abnormally elevated. *Consider active recovery and / or the guided breathing reading to enhance recovery"

Body weight @ 171.0lbs / 77.564kgs

Abs

Hanging Leg Raises - 3 x 10 reps
Alternating Knee Crucnches - 3 x 20 reps
Hanging Knee Raises - 3 x 10 reps
Crunches - 3 x 20 reps

Rest day so no weight training today

MyFitnessPal - 2,019 kcals

Carbs - 200
Protein - 195
Fat - 49

Fitbit - 16,007 steps

mickc1965 · Jun 15, 2017

Thursday 15 June 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 61, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.6lbs / 76.929kgs

Standing Calf Raise - testing max for 100 reps in 3 sets

132.5kgs x 34, 33, 33

Flat Bench - testing max for 3 sets x 15 reps

67.5kgs x 15, 15, 15

WG Pullups - testing max for 3 sets x 15 reps

82.5kgs x 15, 15, 14

Incline Bench - testing max for 3 sets x 15 reps

56.25kgs x 15, 15, 15

Pendlay Rows - testing max for 3 sets x 15 reps

85kgs x 15, 15, 15

BB Upright Rows - testing max for 3 sets x 15 reps

25kgs x 15, 15, 15

BB Face Pulls - testing max for 3 sets x 15 reps

25kgs x 15, 15, 15

MyFitnessPal - 2,386 kcals

Carbs - 181
Protein - 254
Fat - 72

Fitbit - 13,747 steps

mickc1965 · Jun 16, 2017

Friday 16 June 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) 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"

Body weight @ 168.0lbs / 76.202kgs

Close Grip Bench - testing max for 3 sets x 15 reps

50kgs x 15, 15, 15

EZ Curls - testing max for 3 sets x 15 reps

19kgs x 15, 15, 15

Rear Squats - testing max for 3 sets x 15 reps

85kgs x 15, 15, 15

SLDL - testing max for 3 sets x 15 reps

53.75kgs x 15, 15, 15

Front Squat - testing max for 3 sets x 15 reps

57.5kgs x 15, 15, 15

SLDL - testing max for 3 sets x 15 reps

53.75kgs x 15, 15, 15

Shrugs - testing max for 100 reps in 3 sets

115kgs x 34, 33, 33

MyFitnessPal - 2,011 kcals

Carbs - 157
Protein - 203
Fat - 63

Fitbit - 14,616 steps

mickc1965 · Jun 18, 2017

Saturday 17 June 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 167.6lbs / 76.022kgs

Flat Bench @ ~66% volume of next target of 3 sets x 15 reps

68.75kgs x 10, 10, 10

WG Pullups @ ~66% volume of next target of 3 sets x 15 reps

82.5kgs x 10, 10, 10

Shrugs @ ~75% volume of next target of 100 reps in 3 sets

117.5kgs x 25, 25, 25

Incline Bench @ ~66% volume of next target of 3 sets x 15 reps

57.5kgs x 10, 10, 10

Pendlay Rows @ ~66% volume of next target of 3 sets x 15 reps

86.25kgs x 10, 10, 10

Close Grip Bench @ ~66% volume of next target of 3 sets x 15 reps

51.25kgs x 10, 10, 10

EZ Curls @ ~66% volume of next target of 3 sets x 15 reps

21kgs x 10, 10, 10

MyFitnessPal - 3,168 kcals plus 1,913 from alcohol (macros below from food only)

Carbs - 179
Protein - 258
Fat - 156

Fitbit - 12,822 steps

mickc1965 · Jun 19, 2017

Sunday 18 June 2017

Body weight @ 168.6lbs / 76.476kgs

Rear Squats @ ~66% volume of next target of 3 sets x 15 reps

86.25kgs x 10, 10, 10

SLDL @ ~66% volume of next target of 3 sets x 15 reps

55kgs x 10, 10, 10

BB Upright Rows @ ~66% volume of next target of 3 sets x 15 reps

26.25kgs x 10, 10, 10

BB Face Pulls @ ~66% volume of next target of sets x 15 reps

26.25kgs x 10, 10, 10

Front Squat @ ~66% volume of next target of 3 sets x 15 reps

58.75kgs x 10, 10, 10

SLDL @ ~66% volume of next target of 3 sets x 15 reps

55kgs x 10, 10, 10

Standing Calf Raise @ ~75% volume of next target of 100 reps in 3 sets

135kgs x 25, 25, 25

MyFitnessPal - 3,135 kcals

Carbs - 274
Protein - 250
Fat - 114

Fitbit - 5,044 steps

mickc1965 · Jun 20, 2017

Monday 19 June 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 67, average heart rate was 59 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 170.2lbs / 77.201kgs

Flat Bench @ ~80% volume of next target of 3 sets x 15 reps

68.75kgs x 12, 12, 12

WG Pullups @ ~80% volume of next target of 3 sets x 15 reps

82.5kgs x 12, 12, 12

Shrugs @ ~90% volume of next target of 100 reps in 3 sets

117.5kgs x 30, 30, 30

Incline Bench @ ~80% volume of next target of 3 sets x 15 reps

57.5kgs x 12, 12, 12

Pendlay Rows @ ~80% volume of next target of 3 sets x 15 reps

86.25kgs x 12, 12, 12

Close Grip Bench @ ~80% volume of next target of 3 sets x 15 reps

51.25kgs x 12, 12, 12

EZ Curls @ ~80% volume of next target of 3 sets x 15 reps

21kgs x 12, 12, 12

MyFitnessPal - 3,160 kcals

Carbs - 275
Protein - 280
Fat - 103

Fitbit - 10,042 steps

mickc1965 · Jun 20, 2017

Tuesday 20 June 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 62, average heart rate was 61 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 171.8lbs / 77.927kgs

Rear Squats @ ~80% volume of next target of 3 sets x 15 reps

86.25kgs x 12, 12, 12

SLDL @ ~80% volume of next target of 3 sets x 15 reps

53.75kgs x 12, 12, 12

BB Upright Rows @ ~80% volume of next target of 3 sets x 15 reps

26.25kgs x 12, 12, 12

BB Face Pulls @ ~80% volume of next target of 3 sets x 15 reps

26.25kgs x 12, 12, 12

Front Squat @ ~80% volume of next target of 3 sets x 15 reps

58.75kgs x 12, 12, 12

SLDL @ ~80% volume of next target of 3 sets x 15 reps

53.75kgs x 12, 12, 12

Standing Calf Raise @ ~90% volume of next target of 100 reps in 3 sets

135kgs x 30, 30, 30

MyFitnessPal - 3,246 kcals

Carbs - 269
Protein - 284
Fat - 114

Fitbit - 12,111 steps

mickc1965 · Jun 22, 2017

Wednesday 21 June 2017

5:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 62, average heart rate was 53 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 170.2lbs / 77.201kgs

Abs

Hanging Leg Raises - 3 x 10 reps
Alternating Knee Crucnches - 3 x 20 reps
Hanging Knee Raises - 3 x 10 reps
Crunches - 3 x 20 reps

Rest day so no weight training today

MyFitnessPal - 2,698 kcals

Carbs - 207
Protein - 273
Fat - 86

Fitbit - 9,115 steps

mickc1965 · Jun 23, 2017

Thursday 22 June 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) 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"

Body weight @ 169.8lbs / 77.020kgs

Flat Bench - testing max for 3 sets x 15 reps

68.75kgs x 15, 15, 15

WG Pullups - testing max for 3 sets x 15 reps

82.5kgs x 15, 15, 15

Shrugs - testing max for 100 reps in 3 sets

117.5kgs x 34, 33, 33

Incline Bench - testing max for 3 sets x 15 reps

57.5kgs x 15, 15, 15

Pendlay Rows - testing max for 3 sets x 15 reps

86.25kgs x 15, 15, 15

Close Grip Bench - testing max for 3 sets x 15 reps

51.25kgs x 15, 15, 15

EZ Curls - testing max for 3 sets x 15 reps

21kgs x 15, 15, 12

MyFitnessPal - 2,861 kcals

Carbs - 236
Protein - 279
Fat - 89

Fitbit - 7,407 steps

mickc1965 · Jun 24, 2017

Friday 23 June 2017

5:35am - 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"

Body weight @ 170.0lbs / 77.111kgs

Rear Squats - testing max for 3 sets x 15 reps

86.25kgs x 15, 15, 15

SLDL - testing max for 3 sets x 15 reps

55kgs x 15, 15, 15

BB Upright Rows - testing max for 3 sets x 15 reps

26.25kgs x 15, 15, 15

BB Face Pulls - testing max for 3 sets x 15 reps

26.25kgs x 15, 15, 15

Front Squat - testing max for 3 sets x 15 reps

58.75kgs x 15, 15, 15

SLDL - testing max for 3 sets x 15 reps

55kgs x 15, 15, 15

Standing Calf Raise - testing max for 100 reps in 3 sets

135kgs x 34, 33, 33

MyFitnessPal - 3,214 kcals

Carbs - 271
Protein - 284
Fat - 109

Fitbit - 6,962 steps

mickc1965 · Jun 25, 2017

Saturday 24 June 2017

7:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) 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 @ 170.4lbs / 77.292kgs

Flat Bench @ ~66% volume of next target of 3 sets x 15 reps

70kgs x 10, 10, 10

WG Pullups @ ~66% volume of next target of 3 sets x 15 reps

83.75kgs x 10, 10, 10

Shrugs @ ~75% volume of next target of 100 reps in 3 sets

120kgs x 25, 25, 25

Incline Bench @ ~66% volume of next target of 3 sets x 15 reps

58.75kgs x 10, 10, 10

Pendlay Rows @ ~66% volume of next target of 3 sets x 15 reps

87.5kgs x 10, 10, 10

BB Upright Rows @ ~66% volume of next target of 3 sets x 15 reps

27.5kgs x 10, 10, 10

BB Face Pulls @ ~66% volume of next target of sets x 15 reps

27.5kgs x 10, 10, 10

MyFitnessPal - 2,768 kcals

Carbs - 208
Protein - 259
Fat - 98

Fitbit - 9,341 steps

mickc1965 · Jun 26, 2017

Sunday 25 June 2017

7:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) 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 @ 170.0lbs / 77.111kgs

Rear Squats @ ~66% volume of next target of 3 sets x 15 reps

87.5kgs x 10, 10, 10

SLDL @ ~66% volume of next target of 3 sets x 15 reps

56.25kgs x 10, 10, 10

Close Grip Bench @ ~66% volume of next target of 3 sets x 15 reps

52.5kgs x 10, 10, 10

EZ Curls @ ~66% volume of next target of 3 sets x 15 reps

21kgs x 10, 10, 10

Front Squat @ ~66% volume of next target of 3 sets x 15 reps

60kgs x 10, 10, 10

SLDL @ ~66% volume of next target of 3 sets x 15 reps

56.25kgs x 10, 10, 10

Standing Calf Raise @ ~75% volume of next target of 100 reps in 3 sets

137.5kgs x 25, 25, 25

MyFitnessPal - 4,598 kcals plus 395 from alcohol (macros below from food only)

Carbs - 433
Protein - 215
Fat - 223

Fitbit - 5,366 steps

mickc1965 · Jun 27, 2017

Monday 26 June 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 58, average heart rate was 73 (elevated due to alcohol / high carb intake?) - "Your Sympathetic activity appears abnormally elevated. *Consider active recovery and / or the guided breathing reading to enhance recovery"

Body weight @ 170.8lbs / 77.474kgs

Flat Bench @ ~80% volume of next target of 3 sets x 15 reps

70kgs x 12, 12, 12

WG Pullups @ ~80% volume of next target of 3 sets x 15 reps

83.75kgs x 12, 12, 12

Shrugs @ ~90% volume of next target of 100 reps in 3 sets

120kgs x 30, 30, 30

Incline Bench @ ~80% volume of next target of 3 sets x 15 reps

58.75kgs x 12, 12, 12

Pendlay Rows @ ~80% volume of next target of 3 sets x 15 reps

87.5kgs x 12, 12, 12

BB Upright Rows @ ~80% volume of next target of 3 sets x 15 reps

27.5kgs x 12, 12, 12

BB Face Pulls @ ~80% volume of next target of 3 sets x 15 reps

27.5kgs x 12, 12, 12

MyFitnessPal - 2,261 kcals

Carbs - 178
Protein - 232
Fat - 68

Fitbit - 13,715 steps

mickc1965 · Jun 28, 2017

Tuesday 27 June 2017

6:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 67, average heart rate was 57 - "Your Parasympathetic activity appears to be abnormally elevated. *This often means your body is actively recovering or possibly beginning to over reach. *Lighter activity is recommended"

Body weight @ 172.0lbs / 78.017kgs

Rear Squats @ ~80% volume of next target of 3 sets x 15 reps

87.5kgs x 12, 12, 12

SLDL @ ~80% volume of next target of 3 sets x 15 reps

56.25kgs x 12, 12, 12

Close Grip Bench @ ~80% volume of next target of 3 sets x 15 reps

52.5kgs x 12, 12, 12

EZ Curls @ ~80% volume of next target of 3 sets x 15 reps

21kgs x 12, 12, 12

Front Squat @ ~80% volume of next target of 3 sets x 15 reps

60kgs x 12, 12, 12

SLDL @ ~80% volume of next target of 3 sets x 15 reps

56.25kgs x 12, 12, 12

Standing Calf Raise @ ~90% volume of next target of 100 reps in 3 sets

137.5kgs x 30, 30, 30

MyFitnessPal - 2,521 kcals

Carbs - 194
Protein - 268
Fat - 74

Fitbit - 10,727 steps

mickc1965 · Jun 29, 2017

Wednesday 28 June 2017

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 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"

Body weight @ 171.0lbs / 77.564kgs

Wednesdays are normally a rest day but attending a local music festival on Friday night so pulling forward workouts as will probably not have much time on Friday evening to train and certainly will not be in a position to train on Saturday morning due to alcohol consumption

Flat Bench - testing max for 3 sets x 15 reps

70kgs x 15, 15, 15

WG Pullups - testing max for 3 sets x 15 reps

83.75kgs x 15, 15, 12

Shrugs - testing max for 100 reps in 3 sets

120kgs x 34, 33, 33

Incline Bench - testing max for 3 sets x 15 reps

58.75kgs x 15, 15, 15

Pendlay Rows - testing max for 3 sets x 15 reps

87.5kgs x 15, 15, 15

BB Upright Rows - testing max for 3 sets x 15 reps

27.kgs x 15, 15, 15

BB Face Pulls - testing max for 3 sets x 15 reps

27.5kgs x 15, 15, 15

MyFitnessPal - 2,825 kcals

Carbs - 211
Protein - 296
Fat - 87

Fitbit - 6,674 steps

mickc1965 · Jun 30, 2017

Thursday 29 June 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 64, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 170.8lbs / 77.474kgs

Abs

Hanging Leg Raises - 3 x 10 reps
Alternating Knee Crucnches - 3 x 20 reps
Hanging Knee Raises - 3 x 10 reps
Crunches - 3 x 20 reps

No weight training this morning as legs still feel sore from Tuesdays workouts, hopefully they will be ok for tonight if not will have to leave it to tomorrow

6:15pm

Rear Squats - testing max for 3 sets x 15 reps

87.5kgs x 15, 15, 15

SLDL - testing max for 3 sets x 15 reps

56.25kgs x 15, 15, 15

Close Grip Bench - testing max for 3 sets x 15 reps

52.5kgs x 15, 15, 15

EZ Curls - testing max for 3 sets x 15 reps

21kgs x 15, 15, 15

MyFitnessPal - 2,587 kcals

Carbs - 183
Protein - 272
Fat - 84

Fitbit - 7,746 steps

mickc1965 · Jul 1, 2017

Friday 30 June 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) 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"

Body weight @ 170.0lbs / 77.111kgs

Front Squat - testing max for 3 sets x 15 reps

60kgs x 15, 15, 15

Standing Calf Raise - testing max for 100 reps in 3 sets

137.5kgs x 34, 33, 33

SLDL - testing max for 3 sets x 15 reps

56.25kgs x 15, 15, 15

MyFitnessPal - 5,047 kcals plus 1897 from alcohol (macros below from food only)

Carbs - 417
Protein - 298
Fat - 243

Fitbit - 12,365 steps

mickc1965 · Jul 2, 2017

Saturday 01 July 2017

Body weight @ 170.0lbs / 77.111kgs

Flat Bench @ ~66% volume of next target of 3 sets x 15 reps

71.25kgs x 10, 10, 10

WG Pullups @ ~66% volume of next target of 3 sets x 15 reps

85kgs x 10, 10, 10

Shrugs @ ~75% volume of next target of 100 reps in 3 sets

125kgs x 25, 25, 25

Pendlay Rows @ ~66% volume of next target of 3 sets x 15 reps

88.75kgs x 10, 10, 10

Incline Bench @ ~66% volume of next target of 3 sets x 15 reps

60kgs x 10, 10, 10

BB Face Pulls @ ~66% volume of next target of sets x 15 reps

28.75kgs x 10, 10, 10

BB Upright Rows @ ~66% volume of next target of 3 sets x 15 reps

28.75kgs x 10, 10, 10

MyFitnessPal - 1,826 kcals

Carbs - 125
Protein - 204
Fat - 55

Fitbit - 7,833 steps

mickc1965 · Jul 3, 2017

Sunday 02 July 2017

9:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 64, average heart rate was 58 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 171.6lbs / 77.836kgs

Rear Squats @ ~66% volume of next target of 3 sets x 15 reps

88.75kgs x 10, 10, 10

SLDL @ ~66% volume of next target of 3 sets x 15 reps

57.5kgs x 10, 10, 10

Close Grip Bench @ ~66% volume of next target of 3 sets x 15 reps

53.75kgs x 10, 10, 10

EZ Curls @ ~66% volume of next target of 3 sets x 15 reps

22.5kgs x 10, 10, 10

Front Squat @ ~66% volume of next target of 3 sets x 15 reps

61.25kgs x 10, 10, 10

SLDL @ ~66% volume of next target of 3 sets x 15 reps

57.5kgs x 10, 10, 10

Standing Calf Raise @ ~75% volume of next target of 100 reps in 3 sets

140kgs x 25, 25, 25

MyFitnessPal - 2,208 kcals

Carbs - 151
Protein - 244
Fat - 68

Fitbit - 14,433 steps

mickc1965 · Jul 4, 2017

Monday 03 July 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 55, average heart rate was 55 - "Your Sympathetic activity appears abnormally elevated. *Consider active recovery and / or the guided breathing reading to enhance recovery"

Body weight @ 172.4lbs / 78.199kgs

Flat Bench @ ~80% volume of next target of 3 sets x 15 reps

71.25kgs x 12, 12, 12

WG Pullups @ ~80% volume of next target of 3 sets x 15 reps

85kgs x 12, 12, 12

Shrugs @ ~90% volume of next target of 100 reps in 3 sets

125kgs x 30, 30, 30

Pendlay Rows @ ~80% volume of next target of 3 sets x 15 reps

88.75kgs x 12, 12, 12

Incline Bench @ ~80% volume of next target of 3 sets x 15 reps

60kgs x 12, 12, 12

BB Face Pulls @ ~80% volume of next target of 3 sets x 15 reps

28.75kgs x 12, 12, 12

BB Upright Rows @ ~80% volume of next target of 3 sets x 15 reps

28.75kgs x 12, 12, 12

MyFitnessPal - 2,597 kcals

Carbs - 215
Protein - 269
Fat - 73

Fitbit - 12,421 steps

mickc1965 · Jul 5, 2017

Tuesday 04 July 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 57, average heart rate was 53 - "Your Sympathetic activity appears abnormally elevated. *Consider active recovery and / or the guided breathing reading to enhance recovery"

Body weight @ 170.8lbs / 77.474kgs

Rear Squats @ ~80% volume of next target of 3 sets x 15 reps

88.75kgs x 12, 12, 12

SLDL @ ~80% volume of next target of 3 sets x 15 reps

57.5kgs x 12, 12, 12

Close Grip Bench @ ~80% volume of next target of 3 sets x 15 reps

53.75kgs x 12, 12, 12

EZ Curls @ ~80% volume of next target of 3 sets x 15 reps

22kgs x 12, 12, 12

Front Squat @ ~80% volume of next target of 3 sets x 15 reps

61.25kgs x 12, 12, 12

Standing Calf Raise @ ~90% volume of next target of 100 reps in 3 sets

140kgs x 30, 30, 30

SLDL @ ~80% volume of next target of 3 sets x 15 reps

57.5kgs x 12, 12, 12

MyFitnessPal - 2,625 kcals

Carbs - 219
Protein - 267
Fat - 74

Fitbit - 11,660 steps

mickc1965 · Jul 6, 2017

Wednesday 05 July 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 51 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.6lbs / 76.929kgs

Flat Bench - testing max for 3 sets x 15 reps

71.25kgs x 15, 15, 12

WG Pullups - testing max for 3 sets x 15 reps

85kgs x 15, 15, 13

Shrugs - testing max for 100 reps in 3 sets

125kgs x 34, 33, 33

Pendlay Rows - testing max for 3 sets x 15 reps

88.75kgs x 15, 15, 15

Incline Bench - testing max for 3 sets x 15 reps

60kgs x 15, 15, 15

BB Face Pulls - testing max for 3 sets x 15 reps

28.75kgs x 15, 15, 15

BB Upright Rows - testing max for 3 sets x 15 reps

28.75kgs x 15, 15, 15

MyFitnessPal - 3,011 kcals

Carbs - 252
Protein - 260
Fat - 106

Fitbit - 10,760 steps

mickc1965 · Jul 7, 2017

Thursday 06 July 2017

5:30am - 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"

Body weight @ 170.6lbs / 77.383kgs

Rear Squats - testing max for 3 sets x 15 reps

88.75kgs x 15, 15, 15

SLDL - testing max for 3 sets x 15 reps

57.5kgs x 15, 15, 15

Close Grip Bench - testing max for 3 sets x 15 reps

53.75kgs x 15, 15, 15

EZ Curls - testing max for 3 sets x 15 reps

22.5kgs x 15, 15, 15

Front Squat - testing max for 3 sets x 15 reps

61.25kgs x 15, 15, 15

SLDL - testing max for 3 sets x 15 reps

57.5kgs x 15, 15, 15

Standing Calf Raise - testing max for 100 reps in 3 sets

140kgs x 34, 33, 33

MyFitnessPal - 2,552 kcals plus 410 from alcohol (macros below from food only)

Carbs - 160
Protein - 213
Fat - 116

Fitbit - 7,538 steps

mickc1965 · Jul 8, 2017

Friday 07 July 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 59, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 171.6lbs / 77.836kgs

Flat Bench @ ~66% volume of next target of 3 sets x 12 reps

75kgs x 8, 8, 8

WG Pullups @ ~66% volume of next target of 3 sets x 12 reps

88.75kgs x 8, 8, 8

Shrugs @ ~75% volume of next target of 100 reps in 3 sets

130kgs x 25, 25, 25

Pendlay Rows @ ~66% volume of next target of 3 sets x 12 reps

92.5kgs x 8, 8, 8

Incline Bench @ ~66% volume of next target of 3 sets x 12 reps

63.75kgs x 8, 8, 8

BB Face Pulls @ ~66% volume of next target of sets x 12 reps

30kgs x 8, 8, 8

BB Upright Rows @ ~66% volume of next target of 3 sets x 12 reps

30kgs x 8, 8, 8

MyFitnessPal - 2,807kcals

Carbs - 216
Protein - 241
Fat - 108

Fitbit - 9,691 steps

mickc1965 training log

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member

Well-known member