mickc1965 training log

Saturday 08 July 2017

6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 55, average heart rate was 59 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.6lbs / 76.929kgs

Rear Squats @ ~66% volume of next target of 3 sets x 12 reps

92.5kgs x 8, 8, 8

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

61.25kgs x 8, 8, 8

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

57.5kgs x 8, 8, 8

EZ Curls @ ~66% volume of next target of 3 sets x 12 reps

23.75kgs x 8, 8, 8

Front Squat @ ~66% volume of next target of 3 sets x 12 reps

65kgs x 8, 8, 8

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

61.25kgs x 8, 8, 8

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

142.5kgs x 25, 25, 25

MyFitnessPal - 2,814 kcals plus 139 from alcohol (macros below from food only)

Carbs - 210
Protein - 231
Fat - 116

Fitbit - 8,029 steps
 
Sunday 09 July 2017

7:15am - 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 @ 170.0lbs / 77.111kgs

Flat Bench @ ~83% volume of next target of 3 sets x 12 reps

75kgs x 10, 10, 10

WG Pullups @ ~83% volume of next target of 3 sets x 12 reps

88.75kgs x 10, 10, 10

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

130kgs x 30, 30, 30

Pendlay Rows @ ~83% volume of next target of 3 sets x 12 reps

92.5kgs x 10, 10, 10

Incline Bench @ ~83% volume of next target of 3 sets x 12 reps

63.75kgs x 10, 10, 10

BB Face Pulls @ ~83% volume of next target of 3 sets x 12 reps

30kgs x 10, 10, 10

BB Upright Rows @ ~83% volume of next target of 3 sets x 12 reps

30kgs x 10, 10, 10

MyFitnessPal - 2,819 kcals

Carbs - 184
Protein - 248
Fat - 120

Fitbit - 5,366 steps
 
Monday 10 July 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) 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 @ 169.8lbs / 77.020kgs

Rear Squats @ ~80% volume of next target of 3 sets x 12 reps

92.5kgs x 10, 10, 10

SLDL @ ~83% volume of next target of 3 sets x 12 reps

61.25kgs x 10, 10, 10

Close Grip Bench @ ~83% volume of next target of 3 sets x 12 reps

57.5kgs x 10, 10, 10

EZ Curls @ ~83% volume of next target of 3 sets x 12 reps

23.75kgs x 10, 10, 10

Front Squat @ ~83% volume of next target of 3 sets x 12 reps

65kgs x 10, 10, 10

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

142.5kgs x 30, 30, 30

SLDL @ ~83% volume of next target of 3 sets x 12 reps

61.25kgs x 10, 10, 10

MyFitnessPal - 2,888 kcals

Carbs - 220
Protein - 254
Fat - 109

Fitbit - 8,414 steps
 
Tuesday 11 July 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 56 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.6lbs / 76.929kgs

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 - 2,797 kcals

Carbs - 179
Protein - 248
Fat - 120

Fitbit - 8,649 steps
 
Wednesday 12 July 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 59 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 170.0lbs / 77.111kgs

Flat Bench - testing max for 3 sets x 12 reps

75kgs x 12, 12, 12

WG Pullups - testing max for 3 sets x 12 reps

88.75kgs x 12, 12, 12

Shrugs - testing max for 100 reps in 3 sets

130kgs x 34, 33, 33

Pendlay Rows - testing max for 3 sets x 12 reps

92.5kgs x 12, 12, 12

Incline Bench - testing max for 3 sets x 12 reps

63.75kgs x 12, 12, 12

BB Face Pulls - testing max for 3 sets x 12 reps

30kgs x 12, 12, 12

BB Upright Rows - testing max for 3 sets x 12 reps

30kgs x 12, 12, 12

MyFitnessPal - 2,980 kcals

Carbs - 195
Protein - 273
Fat - 122

Fitbit - 9,117 steps
 
Thursday 13 July 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 61, 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

Rear Squats - testing max for 3 sets x 12 reps

92.5kgs x 12, 12, 12

SLDL - testing max for 3 sets x 12 reps

61.25kgs x 12, 12, 12

Close Grip Bench - testing max for 3 sets x 12 reps

57.5kgs x 12, 12, 12

EZ Curls - testing max for 3 sets x 12 reps

23.75kgs x 12, 12, 12

Front Squat - testing max for 3 sets x 12 reps

65kgs x 12, 12, 12

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

142.5kgs x 34, 33, 33

SLDL - testing max for 3 sets x 12 reps

61.25kgs x 12, 12, 12

MyFitnessPal - 2,325 kcals plus 778 from alcohol (macros below from food only)

Carbs - 147
Protein - 220
Fat - 94

Fitbit - 8,513 steps
 
Friday 14 July 2017

6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 62 - "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 12 reps

76.25kgs x 8, 8, 8

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

90kgs x 8, 8, 8

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

132.5kgs x 25, 25, 25

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

93.75kgs x 8, 8, 8

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

65kgs x 8, 8, 8

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

31.25kgs x 8, 8, 8

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

31.25kgs x 8, 8, 8

MyFitnessPal - 2,509 kcals

Carbs - 180
Protein - 244
Fat - 90

Fitbit - 8,612 steps
 
Saturday 15 July 2017

6:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 62, average heart rate was 59 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 168.2lbs / 76.294kgs

Rear Squats @ ~66% volume of next target of 3 sets x 12 reps

93.75kgs x 8, 8, 8

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

62.5kgs x 8, 8, 8

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

58.75kgs x 8, 8, 8

EZ Curls @ ~66% volume of next target of 3 sets x 12 reps

25kgs x 8, 8, 8

Front Squat @ ~66% volume of next target of 3 sets x 12 reps

66.25kgs x 8, 8, 8

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

145kgs x 25, 25, 25

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

62.5kgs x 8, 8, 8

MyFitnessPal - 2,684 kcals

Carbs - 191
Protein - 237
Fat - 108

Fitbit - 9,161 steps
 
Sunday 16 July 2017

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 51 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 167.8lbs / 76.113kgs

Flat Bench @ ~83% volume of next target of 3 sets x 12 reps

76.25kgs x 10, 10, 10

WG Pullups @ ~83% volume of next target of 3 sets x 12 reps

90kgs x 10, 10, 10

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

132.5kgs x 30, 30, 30

Pendlay Rows @ ~83% volume of next target of 3 sets x 12 reps

93.75kgs x 10, 10, 10

Incline Bench @ ~83% volume of next target of 3 sets x 12 reps

65kgs x 10, 10, 10

BB Face Pulls @ ~83% volume of next target of 3 sets x 12 reps

31.25kgs x 10, 10, 10

BB Upright Rows @ ~83% volume of next target of 3 sets x 12 reps

31.25kgs x 10, 10, 10

MyFitnessPal - 2,872 kcals

Carbs - 199
Protein - 337
Fat - 80

Fitbit - 7,760 steps
 
Monday 17 July 2017

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 65, 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 @ 168.0lbs / 76.202kgs

Rear Squats @ ~80% volume of next target of 3 sets x 12 reps

93.75kgs x 10, 10, 10

SLDL @ ~83% volume of next target of 3 sets x 12 reps

62.5kgs x 10, 10, 10

Close Grip Bench @ ~83% volume of next target of 3 sets x 12 reps

58.75kgs x 10, 10, 10

EZ Curls @ ~83% volume of next target of 3 sets x 12 reps

25kgs x 10, 10, 10

MyFitnessPal - 2,892 kcals

Carbs - 164
Protein - 294
Fat - 117

Fitbit - 7,847 steps
 
Tuesday 18 July 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 58, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 169.0lbs / 76.657kgs

No training this morning as felt absolutely knackered despite not training last night either due to my neices graduation, will train tonight

Front Squat @ ~83% volume of next target of 3 sets x 12 reps

66.25kgs x 10, 10, 10

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

145kgs x 30, 30, 30

SLDL @ ~83% volume of next target of 3 sets x 12 reps

62.5kgs x 10, 10, 10

MyFitnessPal - 2,764 kcals

Carbs - 206
Protein - 289
Fat - 86

Fitbit - 8,116 steps
 
Wednesday 19 July 2017

5:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 55, average heart rate was 60 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"

Body weight @ 169.6lbs / 76.929kgs

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

Flat Bench - testing max for 3 sets x 12 reps

76.25kgs x 12, 12, 12

Pendlay Rows - testing max for 3 sets x 12 reps

93.75kgs x 12, 12, 12

Shrugs - testing max for 100 reps in 3 sets

132.5kgs x 34, 33, 33

MyFitnessPal - 2,604 kcals

Carbs - 182
Protein - 290
Fat - 79

Fitbit - 5,194 steps
 
Thursday 20 July 2017

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

Body weight @ 167.8lbs / 76.113kgs

WG Pullups - testing max for 3 sets x 12 reps

90kgs x 12, 12, 12

Incline Bench - testing max for 3 sets x 12 reps

65kgs x 12, 12, 12

BB Face Pulls - testing max for 3 sets x 12 reps

31.25kgs x 12, 12, 12

BB Upright Rows - testing max for 3 sets x 12 reps

31.25kgs x 12, 12, 12

Rear Squats - testing max for 3 sets x 12 reps

93.75kgs x 12, 12, 12

SLDL - testing max for 3 sets x 12 reps

62.5kgs x 12, 12, 12

Close Grip Bench - testing max for 3 sets x 12 reps

58.75kgs x 12, 12, 12

EZ Curls - testing max for 3 sets x 12 reps

25kgs x 12, 12, 12

MyFitnessPal - 2,604 kcals

Carbs - 185
Protein - 299
Fat - 75

Fitbit - 9,858 steps
 
Friday 21 July 2017

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 55, average heart rate was 56 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing reading to enhance recovery"

Body weight @ 167.2lbs / 75.841kgs

Front Squat - testing max for 3 sets x 12 reps

66.25kgs x 12, 12, 12

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

145kgs x 34, 33, 33

SLDL - testing max for 3 sets x 12 reps

62.5kgs x 12, 12, 12

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

77.5kgs x 8, 8, 8

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

91.25kgs x 8, 8, 8

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

135kgs x 25, 25, 25

MyFitnessPal - 2,158 kcals plus 1212 from alcohol (macros below from food only)

Carbs - 119
Protein - 289
Fat - 58

Fitbit - 11,542 steps
 
Thursday 03 August 2017

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

Body weight @ 168.2lbs / 76.294kgs

Flat Bench @ ~80% of 15 rep max

57.5kgs x 15, 15

Incline Bench @ ~80% of 15 rep max

50kgs x 15, 15

Close Grip Bench @ ~80% of 15 rep max

45kgs x 15, 15

Pendlay Rows @ ~80% of 15 rep max

72.5kgs x 15, 15

WG Pullups @ ~87.5% of 15 rep max

77.5kgs x 15, 15

Shrugs @ ~80% volume of next target of 100 reps in 3 sets

135kgs x 27, 27, 27

EZ Curls @ ~80% of 15 rep max

17.5kgs x 15, 15

MyFitnessPal - 2,416 kcals

Carbs - 167
Protein - 252
Fat - 81

Fitbit - 8,594 steps
 
Friday 04 August 2017

6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 58, 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 @ 167.2lbs / 75.841kgs

Front Squat @ ~80% of 15 rep max

50kgs x 15, 15

Lunges

40kgs x 15, 15

BB Upright Rows @ ~80% of 15 rep max

22.5kgs x 15, 15

BB Face Pulls @ ~80% of 15 rep max

22.5kgs x 15, 15

Conventional Deadlifts

110kgs x 15, 15

SLDL @ ~80% of 15 rep max

47.5kgs x 15, 15

Standing Calf Raise @ ~80% volume of next target of 100 reps in 3 sets

147.5kgs x 27, 27, 27

MyFitnessPal - 2,339 kcals

Carbs - 158
Protein - 254
Fat - 76

Fitbit - 11,576 steps
 
Saturday 05 August 2017

6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 58, average heart rate was 56 - "Your Sympathetic activity appears abnormally elevated. Consider active recovery and / or the guided breathing"

Body weight @ 166.8lbs / 75.659kgs (165.8 after a 4 mile walk and a dump)

Flat Bench @ ~90% of 15 rep max

65kgs x 15, 15

Incline Bench @ ~90% of 15 rep max

55kgs x 15, 15

Close Grip Bench @ ~90% of 15 rep max

48.75kgs x 15, 15

Pendlay Rows @ ~90% of 15 rep max

80kgs x 15, 15

WG Pullups @ ~92.5% of 15 rep max

77.5kgs x 15, 15

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

135kgs x 30, 30, 30

EZ Curls @ ~90% of 15 rep max

20kgs x 15, 15

MyFitnessPal - 2,595 kcals plus 1,339 from alcohol (macros below from food only)

Carbs - 154
Protein - 231
Fat - 115

Fitbit - 13,548 steps
 
Monday 07 August 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 57 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 168.0lbs / 76.202kgs

Front Squat @ ~90% of 15 rep max

56.25kgs x 15, 15

Lunges

45kgs x 15, 15

BB Upright Rows @ ~90% of 15 rep max

27.5kgs x 15, 15

BB Face Pulls @ ~90% of 15 rep max

27.5kgs x 15, 15

Conventional Deadlifts @ ~90% of 15 rep max

120kgs x 15, 12+3

SLDL @ ~90% of 15 rep max

52.5kgs x 15, 15

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

147.5kgs x 30, 30, 30

MyFitnessPal - 2,724 kcals

Carbs - 237
Protein - 249
Fat - 86

Fitbit - 6,519 steps
 
Tuesday 08 August 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 60 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 167.4lbs / 75.931kgs

Flat Bench @ 100%+ of 15 rep max

72.5kgs x 15, 11+4

Incline Bench @ 100%+ of 15 rep max

61.25kgs x 15, 10+4+1

Close Grip Bench @ 100%+ of 15 rep max

55kgs x 15, 10+2+2+1

Pendlay Rows @ 100%+ of 15 rep max

90kgs x 15, 15

WG Pullups @ 100%+ of 15 rep max

86.25kgs x 15, 11+3+1

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

135kgs x 34, 33, 33

EZ Curls @ 100%+ of 15 rep max

23.75kgs x 15, 15

MyFitnessPal - 3,183 kcals

Carbs - 246
Protein - 262
Fat - 127

Fitbit - 9,122 steps
 
Wednesday 09 August 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 58 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 166.6lbs / 75.568kgs

Front Squat @ 100%+ of 15 rep max

62.5kgs x 15, 12+3

Lunges

50kgs x 15, 15

BB Face Pulls @ 100%+ of 15 rep max

30kgs x 15, 15

BB Upright Rows @ 100%+ of 15 rep max

30kgs x 15, 15

Conventional Deadlifts @ 100%+ of 15 rep max

130kgs x 15, 10, 5

SLDL @ 100%+ of 15 rep max

58.75kgs x 15, 15

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

147.5kgs x 34, 33, 25, 8

MyFitnessPal - 2,373 kcals

Carbs - 169
Protein - 253
Fat - 76

Fitbit - 12,188 steps
 
Thursday 10 August 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) 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"

Body weight @ 166.8lbs / 75.659kgs

Flat Bench - 30 reps @ ~80% of 12 rep max

61.25kgs x 12, 12+3+3

Incline Bench - 30 reps @ ~80% of 12 rep max

52.5kgs x 12, 12+3+3

Close Grip Bench - 30 reps @ ~80% of 12 rep max

47.5kgs x 12, 12+3+3

Pendlay Rows - 30 reps @ ~80% of 12 rep max

75kgs x 12, 12+3+3

WG Pullups - 30 reps @ ~86% of 12 rep max

78kgs x 12, 12+3+3

Shrugs @ ~80% volume of next target of 100 reps in 3 sets

137.5kgs x 27, 27, 27

EZ Curls - 30 reps @ ~80% of 12 rep max

20kgs x 12, 12+3+3

MyFitnessPal - 2,777 kcals

Carbs - 174
Protein - 256
Fat - 118

Fitbit - 6,192 steps
 
Friday 11 August 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) 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 @ 166.4lbs / 75.478kgs

Front Squat - 30 reps @ ~80% of 12 rep max

53.75kgs x 12, 12+3+3

Lunges - 30 reps

42.5kgs x 12, 12+3+3

BB Face Pulls - 30 reps @ ~80% of 12 rep max

25kgs x 12, 12+3+3

BB Upright Rows - 30 reps @ ~80% of 12 rep max

25kgs x 12, 12+3+3

Conventional Deadlifts - 30 reps @ ~80% of 12 rep max

112.5kgs x 12, 10, 8

SLDL - 30 reps @ ~80% of 12 rep max

50kgs x 12, 10, 8

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

115kgs x 34, 33, 33

MyFitnessPal - 2,862 kcals

Carbs - 195
Protein - 283
Fat - 105

Fitbit - 6,225 steps
 
Saturday 12 August 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (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"

Body weight @ 166.0lbs / 75.296kgs

Flat Bench - 30 reps @ ~90% of 12 rep max

68.75kgs x 12, 10, 8

Incline Bench - 30 reps @ ~90% of 12 rep max

58.75kgs x 12, 10, 8

Close Grip Bench - 30 reps @ ~90% of 12 rep max

53.75kgs x 12, 10, 8

Pendlay Rows - 30 reps @ ~90% of 12 rep max

85kgs x 12, 10, 8

WG Pullups - 30 reps @ ~90% of 12 rep max

81.25kgs x 12, 10, 8

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

122.5kgs x 34, 33, 33

EZ Curls - 30 reps @ ~90% of 12 rep max

22.5kgs x 12, 10, 8

MyFitnessPal - 2,391 kcals

Carbs - 174
Protein - 247
Fat - 78

Fitbit - 11,442 steps
 
Sunday 13 August 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 55 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 165.8lbs / 75.206kgs

Front Squat - 30 reps@ ~90% of 12 rep max

60kgs x 12, 10, 8

Lunges - 30 reps

47.5kgs x 12, 10, 8

BB Face Pulls - 30 reps @ ~90% of 12 rep max

28.75kgs x 12, 10, 8

BB Upright Rows - 30 reps @ ~90% of 12 rep max

28.75kgs x 12, 10, 8

Conventional Deadlifts - 30 reps @ ~90% of 12 rep max

127.5kgs x 12, 10, 8

SLDL - 30 reps @ ~90% of 12 rep max

56.25kgs x 12, 10, 8

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

130kgs x 34, 33, 33

MyFitnessPal - 8,145 kcals plus 750 from alcohol (macros below from food only)

Carbs - 838
Protein - 264
Fat - 406

Fitbit - 5,329 steps
 
Monday 14 August 2017

6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 2 (Parasympathetic) with a score of 69, average heart rate was 78 - "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 @ 170.4lbs / 77.292kgs

6:15pm

Flat Bench - 30 reps @ 100%+ of 12 rep max

77.5kgs x 12, 10, 8

Incline Bench - 30 reps @ 100%+ of 12 rep max

66.25kgs x 12, 8, 6, 4

Close Grip Bench - 30 reps @ 100%+ of 12 rep max

60kgs x 12, 8, 6, 4

MyFitnessPal - 1,748 kcals

Carbs - 84
Protein - 234
Fat - 53

Fitbit - 25,862 steps
 
Tuesday 15 August 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) 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 @ 171.0lbs / 77.564kgs

5:45pm

Pendlay Rows - 30 reps @ 100%+ of 12 rep max

95kgs x 12, 10, 8

WG Pullups - 30 reps @ 100%+ of 12 rep max

91.25kgs x 12, 8, 6, 4

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

137.5kgs x 34, 33, 33

EZ Curls - 30 reps @ 100%+ of 12 rep max

26.25kgs x 12, 10, 8

MyFitnessPal - 1,742 kcals

Carbs - 85
Protein - 232
Fat - 53

Fitbit - 26,889 steps
 
Wednesday 16 August 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 60 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 167.6lbs / 76.022kgs

Front Squat - 30 reps @ 100%+ of 12 rep max

67.5kgs x 12, 10, 8

Lunges - 30 reps

53.75kgs x 12, 10, 8

BB Face Pulls - 30 reps @ 100%+ of 12 rep max

32.5kgs x 12, 10, 8

BB Upright Rows - 30 reps@ 100%+ of 12 rep max

32.5kgs x 12, 10, 8

Conventional Deadlifts - 30 reps @ 100%+ of 12 rep max

137.5kgs x 12, 10, 8

SLDL - 30 reps @ 100%+ of 12 rep max

63.75kgs x 12, 10, 8

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

147.5kgs x 34, 33, 33

MyFitnessPal - 2,425 kcals

Carbs - 159
Protein - 241
Fat - 92

Fitbit - 12,381 steps
 
Thursday 17 August 2017

5:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 58 - "Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 167.4lbs / 75.931kgs

Flat Bench - 30 reps @ ~80% of 10 rep max

65kgs x 10, 10, 10

Incline Bench - 30 reps @ ~80% of 10 rep max

55kgs x 10, 10, 10

Close Grip Bench - 30 reps @ ~80% of 10 rep max

50kgs x 10, 10, 10

Pendlay Rows - 30 reps @ ~80% of 10 rep max

78.75kgs x 10, 10, 10

WG Pullups - 30 reps @ ~80% of 10 rep max

78.25kgs x 10, 10, 10

Shrugs - 100 reps @ ~80% of current 100 reps in 3 sets

110kgs x 34, 33, 33

EZ Curls - 30 reps @ ~80% of 10 rep max

21.25kgs x 10, 10, 10

MyFitnessPal - 2,393 kcals

Carbs - 160
Protein - 244
Fat - 86

Fitbit - 12,040 steps
 
Friday 18 August 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 60
"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 166.6lbs / 75.568kgs

6:02am - 6:29am

Front Squat - 30 reps @ ~80% of 10 rep max

55kgs x 10, 10, 10

Lunges - 30 reps

45kgs x 10, 10, 10

BB Face Pulls - 30 reps @ ~80% of 10 rep max

26.25kgs x 10, 10, 10

BB Upright Rows - 30 reps @ ~80% of 10 rep max

26.25kgs x 10, 10, 10

Deadlifts - 30 reps @ ~80% of 10 rep max

117.5kgs x 10, 10, 10

SLDL - 30 reps @ ~80% of 10 rep max

52.5kgs x 10, 10, 10

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

120kgs x 34, 33, 33

MyFitnessPal - 2,350 kcals

Carbs - 146
Protein - 229
Fat - 95

Fitbit - 14,046 steps
 
Saturday 19 August 2017

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 53
"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 165.6lbs / 75.115kgs

6:20am - 6:43am

Flat Bench - 30 reps @ ~90% of 10 rep max

72.5kgs x 10, 10, 10

Incline Bench - 30 reps @ ~90% of 10 rep max

61.25kgs x 10, 10, 10

Close Grip Bench - 30 reps @ ~90% of 10 rep max

56.25kgs x 10, 10, 10

MyFitnessPal - 1572 kcals plus 2154 from alcohol (macros below from food only)

Carbs - 151
Protein - 96
Fat - 64

Fitbit - 16,949 steps
 
Tuesday 22 August 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 54
"Compared to your recent baseline, you should be able to train harder and handle more stress today"

6:15am - Body weight @ 168.6lbs / 76.476kgs

6:06pm - 6:36pm

Pendlay Rows - 30 reps @ ~90% of 10 rep max

88.75kgs x 10, 10, 10

WG Pullups - 30 reps @ ~90% of 10 rep max

86.25kgs x 10, 10, 10

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

125kgs x 34, 33, 33

EZ Curls - 30 reps @ ~90% of 10 rep max

23.75kgs x 10, 10, 10

MyFitnessPal - 2,590 kcals

Carbs - 163
Protein - 235
Fat - 111

Fitbit - 7,522 step
 
No probs, no comps for me too old for all that and like to have a drink every so often etc

Assume you do comps
 
Wednesday 23 August 2017

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

Body weight @ 166.8lbs / 75.659kgs

Front Squat - 30 reps @ ~90% of 10 rep max

62.5kgs x 10, 10, 10

Lunges - 30 reps

50kgs x 10, 10, 10

BB Upright Rows - 30 reps @ ~90% of 10 rep max

30kgs x 10, 10, 10

BB Face Pulls - 30 reps @ ~90% of 10 rep max

30kgs x 10, 10, 10

Conventional Deadlifts - 30 reps @ ~90% of 10 rep max

132.5kgs x 10, 10, 10

SLDL - 30 reps @ ~90% of 10 rep max

58.75kgs x 10, 10, 10

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

135kgs x 34, 33, 33

MyFitnessPal - 2,387 kcals

Carbs - 139
Protein - 240
Fat - 97

Fitbit - 7,111 steps
 
Thursday 24 August 2017

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 58
"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Body weight @ 165.4lbs / 75.024kgs

Flat Bench - 30 reps @ 100%+ of 10 rep max

81.25kgs x 10, 8, 6, 4, 2

Incline Bench - 30 reps @ 100%+ of 10 rep max

68.75kgs x 10, 8, 7, 5

Close Grip Bench - 30 reps @ 100%+ of 10 rep max

62.5kgs x 10, 9, 8, 3

Pendlay Rows - 30 reps @ 100%+ of 10 rep max

98.75kgs x 10, 10, 10

WG Pullups - 30 reps @ 100%+ of 10 rep max

96.25kgs x 10, 8, 6, 4, 2

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

140kgs x 34, 33, 33

EZ Curls - 30 reps @ 100%+ of 10 rep max

27.5kgs x 10, 10, 10

MyFitnessPal - 2,832 kcals

Carbs - 209
Protein - 255
Fat - 108

Fitbit - 9,568 steps
 
Friday 25 August 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 50, average heart rate was 58
"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 @ 165.8lbs / 75.206kgs

Front Squat - 30 reps @ 100%+ of 10 rep max

70kgs x 10, 10, 10

Lunges - 30 reps

56.25kgs x 10, 10, 10

Deadlift - 30 reps @ 100%+ of 10 rep max

145kgs x 10, 10, 7, 3

SLDL - 30 reps @ 100%+ of 10 rep max

66.25kgs x 10, 10, 10

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

150kgs x 34, 33, 23, 10

BB Face Pulls - 30 reps @ 100%+ of 10 rep max

33.75kgs x 10, 10, 10

BB Upright Rows - 30 reps@ 100%+ of 10 rep max

33.75kgs x 10, 10, 10

MyFitnessPal - 2,831 kcals

Carbs - 216
Protein - 246
Fat - 109

Fitbit - 9,970 steps
 
Saturday 26 August 2017

5:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 54, average heart rate was 57

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

Body weight @ 165.4lbs / 75.024kgs

Flat Bench - 30 reps @ ~80% of 8 rep max

67.5kgs x 8, 8, 7, 7

Incline Bench - 30 reps @ ~80% of 8 rep max

57.5kgs x 8, 8, 7, 7

Close Grip Bench - 30 reps @ ~80% of 8 rep max

52.5kgs x 8, 8, 7, 7

Pendlay Rows - 30 reps @ ~80% of 8 rep max

82.5kgs x 8, 8, 7, 7

WG Pullups - 30 reps @ ~80% of 8 rep max

80kgs x 8, 8, 7, 7

Shrugs - 100 reps @ ~80% of current 100 reps in 3 sets

112.5kgs x 34, 33, 33

EZ Curls - 30 reps @ ~80% of 8 rep max

22.5kgs x 8, 8, 7, 7

Deadlift - 30 reps @ ~80% of 8 rep max

122.5kgs x 8, 8, 7, 7

SLDL - 30 reps @ ~80% of 8 rep max

55kgs x 8, 8, 7, 7

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

120kgs x 34, 33, 33

MyFitnessPal - 2,833 kcals

Carbs - 203
Protein - 258
Fat - 109

Fitbit - 13,605 steps
 
Sunday 27 August 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 62, average heart rate was 60

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

Body weight @ 164.2lbs / 74.48kgs

Front Squat - 30 reps @ ~80% of 8 rep max

58.75kgs x 8, 8, 7, 7

Lunges - 30 reps

47.5kgs x 8, 8, 7, 7

BB Face Pulls - 30 reps @ ~80% of 8 rep max

28.75kgs x 8, 8, 7, 7

BB Upright Rows - 30 reps @ ~80% of 8 rep max

28.75kgs x 8, 8, 7, 7

Deadlift - 30 reps @ ~90% of 8 rep max

137.5kgs x 8, 8, 7, 7

SLDL - 30 reps @ ~90% of 8 rep max

62.5kgs x 8, 8, 7, 7

MyFitnessPal - 5,057 kcals plus 2000 from alcohol (macros below from food only)

Carbs - 451
Protein - 230
Fat - 252

Fitbit - 12,483 steps
 
Monday 28 August 2017

Body weight @ 166.4lbs / 75.478kgs

Flat Bench - 30 reps @ ~90% of 8 rep max

76.25kgs x 8, 8, 7, 7

Incline Bench - 30 reps @ ~90% of 8 rep max

65kgs x 8, 8, 7, 7

Close Grip Bench - 30 reps @ ~90% of 8 rep max

58.75kgs x 8, 8, 7, 7

Pendlay Rows - 30 reps @ ~90% of 8 rep max

92.5kgs x 8, 8, 7, 7

WG Pullups - 30 reps @ ~90% of 8 rep max

90kgs x 8, 8, 7, 7

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

127.5kgs x 34, 33, 33

BB Upright Rows - 30 reps @ ~90% of 8 rep max

32.5kgs x 8, 8, 7, 7

BB Face Pulls - 30 reps @ ~90% of 8 rep max

32.5kgs x 8, 8, 7, 7

EZ Curls - 30 reps @ ~90% of 8 rep max

25kgs x 8, 8, 7, 7

MyFitnessPal - 2,119 kcals

Carbs - 149
Protein - 209
Fat - 76

Fitbit - 17,992 steps
 
Tuesday 29 August 2017

5:33am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 70

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

6:00am - 6:32am

Front Squat - 30 reps @ ~90% of 8 rep max

66.25kgs x 8, 8, 7, 7

Lunges - 30 reps

53.75kgs x 8, 8, 7, 7

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

135kgs x 34, 33, 33

6:40am - Body weight @ 167.6lbs / 76.022kgs

MyFitnessPal - 2,552 kcals

Carbs - 157
Protein - 237
Fat - 110

Fitbit - 19,460 steps
 
Wednesday 30 August 2017

Had an awful nights sleep, awake at 12.40 and could not get back to sleep so got up at 3:00 and watched final episode of Game of Thrones, went back to sleep 4:30ish and awake again at 5:30am and just drifted in and out of sleep until 6:45!!!!

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 49, average heart rate was 61

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

Body weight @ 168.4lbs / 76.385kgs

Due to last nights lack of sleep and generally aching all over I decided to end this current cycle as I am going away for another long weekend on Thursday night through to Monday night, unless I feel good tonight when I get home from work and I change my mind and complete two sessions to allow final sessions tomorrow

My current way of training (HST with 1 rep block per week with loads at 80, 90 then 100%+ of each rep block (15s, 12s, 10s and 8s) seems to be a bit too much for me at the moment and not allowing full recovery. 3 weeks of this regime seemd ok last week but this week in particular seems hard so next cycle will only be 3 weeks long followed by a delaod week and see how that goes, haven't yet decided if it will be 15s, 12, and 8s or 15s, 12, and 10s.

Deload Session

Flat Bench - 30 reps @ ~70% of 15 rep max

50kgs x 15, 15

Incline Bench - 30 reps @ ~70% of 15 rep max

40kgs x 15, 15

Close Grip Bench - 30 reps @ ~70% of 15 rep max

40kgs x 15, 15

Pendlay Rows - 30 reps @ ~70% of 15 rep max

62.5kgs x 15, 15

WG Pullups - 24 reps @ ~85% of 15 rep max

78.5kgs x 12, 12

Shrugs - 100 reps @ ~70% of current 100 reps in 3 sets

100kgs x 34, 33, 33

EZ Curls - 30 reps @ ~70% of 15 rep max

17.5kgs x 15, 15

MyFitnessPal - 2,509 kcals

Carbs - 167
Protein - 235
Fat - 100

Fitbit - 10,550 steps
 
Thursday 31 August 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 54, average heart rate was 59

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

Body weight @ 166.6lbs / 75.568kgs

Deload Session

Front Squat - 30 reps @ ~70% of 15 rep max

43.75kgs x 15, 15

Lunges - 30 reps @ ~70% of 15 rep max

35kgs x 15, 15

BB Face Pulls - 30 reps @ ~70% of 15 rep max

21.25kgs x 15, 15

BB Upright Rows - 30 reps @ ~70% of 15 rep max

21.25kgs x 15, 15

Deadlift - 30 reps @ ~70% of 15 rep max

90kgs x 15, 15

SLDL - 30 reps @ ~70% of 15 rep max

42.5kgs x 15, 15

Standing Calf Raise - 100 reps @ ~70% of current 100 reps in 3 sets

100kgs x 34, 33, 33

MyFitnessPal - 2,306 kcals

Carbs - 116
Protein - 233
Fat - 101

Fitbit - 11,774 steps
 
Monday 04 September 2017

Body weight @ 168.4lbs / 76.385kgs

Deload Session

Flat Bench - 30 reps @ ~60% of 15 rep max

43.75kgs x 15, 15

Incline Bench - 30 reps @ ~60% of 15 rep max

37.5kgs x 15, 15

Close Grip Bench - 30 reps @ ~60% of 15 rep max

33.75kgs x 15, 15

Pendlay Rows - 30 reps @ ~60% of 15 rep max

55kgs x 15, 15

WG Pullups - 20 reps @ ~90% of 15 rep max

77.25kgs x 12, 12

Shrugs - 100 reps @ ~60% of current 100 reps in 3 sets

85kgs x 34, 33, 33

EZ Curls - 30 reps @ ~60% of 15 rep max

15kgs x 15, 15

MyFitnessPal - 2,586 kcals

Carbs - 155
Protein - 244
Fat - 109

Fitbit - 9,409 steps
 
Tuesday 05 September 2017

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

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

Body weight @ 166.4lbs / 75.478kgs

Deload Session

Front Squat - 30 reps @ ~60% of 15 rep max

37.5kgs x 15, 15

Lunges - 30 reps @ ~60% of 15 rep max

30kgs x 15, 15

BB Face Pulls - 30 reps @ ~60% of 15 rep max

20kgs x 15, 15

BB Upright Rows - 30 reps @ ~60% of 15 rep max

20kgs x 15, 15

Deadlift - 30 reps @ ~60% of 15 rep max

77.5kgs x 15, 15

SLDL - 30 reps @ ~60% of 15 rep max

35kgs x 15, 15

Standing Calf Raise - 100 reps @ ~60% of current 100 reps in 3 sets

87.5kgs x 34, 33, 33

MyFitnessPal - 2,817 kcals

Carbs - 213
Protein - 232
Fat - 113

Fitbit - 7,052 steps
 
Wednesday 06 September 2017

Body weight @ 166.4lbs / 75.478kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 60, average heart rate was 53

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

Deload Session

Flat Bench - 30 reps @ ~60% of 15 rep max

43.75kgs x 15, 15

Incline Bench - 30 reps @ ~60% of 15 rep max

37.5kgs x 15, 15

Close Grip Bench - 30 reps @ ~60% of 15 rep max

33.75kgs x 15, 15

Pendlay Rows - 30 reps @ ~60% of 15 rep max

55kgs x 15, 15

WG Pullups - 20 reps @ ~90% of 15 rep max

77.25kgs x 12, 12

Shrugs - 100 reps @ ~60% of current 100 reps in 3 sets

85kgs x 34, 33, 33

EZ Curls - 30 reps @ ~60% of 15 rep max

15kgs x 15, 15

MyFitnessPal - 2,885 kcals

Carbs - 215
Protein - 257
Fat - 110

Fitbit - 8,391 steps
 
Thursday 07 September 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 54

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

Body weight @ 166.0lbs / 75.296kgs

Deload Session

Front Squat - 30 reps @ ~60% of 15 rep max

37.5kgs x 15, 15

Lunges - 30 reps @ ~60% of 15 rep max

30kgs x 15, 15

BB Face Pulls - 30 reps @ ~60% of 15 rep max

20kgs x 15, 15

BB Upright Rows - 30 reps @ ~60% of 15 rep max

20kgs x 15, 15

Deadlift - 30 reps @ ~60% of 15 rep max

77.5kgs x 15, 15

SLDL - 30 reps @ ~60% of 15 rep max

37.5kgs x 15, 15

Standing Calf Raise - 100 reps @ ~60% of current 100 reps in 3 sets

85kgs x 34, 33, 33

MyFitnessPal - 2,996 kcals

Carbs - 231
Protein - 267
Fat - 111

Fitbit - 5,450 steps
 
Friday 08 September 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) 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 @ 166.2lbs / 75.387kgs

Flat Bench - 30 reps @ ~80% of 15 rep max

58.75kgs x 15, 15

Incline Bench - 30 reps @ ~80% of 15 rep max

50kgs x 15, 15

Close Grip Bench - 30 reps @ ~80% of 15 rep max

45kgs x 15, 15

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

72.5kgs x 15, 15

WG Pullups - 30 reps @ ~90% (body weight) of 15 rep max

77.8kgs x 15, 15

Shrugs - 100 reps @ ~80% of current 100 reps in 3 sets

112.5kgs x 34, 33, 33

EZ Curls - 30 reps @ ~80% of 15 rep max

20kgs x 15, 15

MyFitnessPal - 3,023 kcals

Carbs - 234
Protein - 259
Fat - 116

Fitbit - 5,824 steps
 
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