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mickc1965 training log

Tuesday 31 October 2017

Body weight @ 168.8lbs / 76.566kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 61

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

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

Incline Bench - 68.75kgs x 12+2+2+2+2

NG Pullups - 88.75kgs x 12+2+2+2+2

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

Pendlay Rows - 106.25kgs x 12+2+2+2+2

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

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

MyFitnessPal - 3,734 kcals

Carbs - 480
Protein - 240
Fat - 96

Fitbit - 11,413 steps
 
Wednesday 01 November 2017

Body weight @ 171.2lbs / 77.655kgs

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 52, 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

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

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

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

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

Barbell Lunges - 58.75kgs x 12+2+2+2+2

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

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

MyFitnessPal - 3,619 kcals

Carbs - 447
Protein - 255
Fat - 91

Fitbit - 11,125 steps
 
Friday 03 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, 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

Deload Session - 2 x 15 reps (calves 25 reps)

BB Upright Rows - 20kgs x 15, 15

BB Face Pulls - 20kgs x 15, 15

Front Squat - 40kgs x 15, 15

RDL - 40kgs x 15, 15

Standing Calf Raise - 100kgs x 25, 25

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

MyFitnessPal - 3,057 kcals

Carbs - 348
Protein - 216
Fat - 90

Fitbit - 5,690 steps
 
Saturday 04 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 52, 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 @ 169.4lbs / 76.838kgs

Deload Session (2 x 15 reps, shrugs 25 reps)

Flat Bench - 45kgs x 15, 15

WG Pullups - 77.5kgs x 15, 15

Close Grip Bench - 35kgs x 15, 15

Pendlay Rows - 55kgs x 15, 15

Shrugs - 100kgs x 25, 25

EZ Curls - 15kgs x 15, 15

MyFitnessPal - 3,789 kcals (3,039 kcals from food plus 750 from alcohol) macros below from food only

Carbs - 299
Protein - 236
Fat - 101

Fitbit - 6,310 steps
 
Sunday 05 November 2017

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 @ 169.6lbs / 76.929kgs

Deload Session (2 x 15 reps, calves 25 reps)

BB Upright Rows - 20kgs x 15, 15

BB Face Pulls - 20kgs x 15, 15

Front Squat - 40kgs x 15, 15

RDL - 40kgs x 15, 15

Standing Calf Raise - 100kgs x 25, 25

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

MyFitnessPal - 3,061 kcals

Carbs - 350
Protein - 215
Fat - 90

Fitbit - 12,349 steps
 
Monday 06 November 2017

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 @ 171.4lbs / 77.746kgs

Deload Session (2 x 15 reps, calves 25 reps)

BB Upright Rows - 20kgs x 15, 15

BB Face Pulls - 20kgs x 15, 15

Pendlay Rows - 55kgs x 15, 15

Flat Bench - 45kgs x 15, 15

WG Pullups - 80kgs x 15, 15

Shrugs - 100kgs x 25, 25

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

MyFitnessPal - 3,046 kcals

Carbs - 338
Protein - 233
Fat - 85

Fitbit - 6,205 steps
 
Tuesday 07 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 60

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

Body weight @ 169.8lbs / 77.020kgs

Deload Session (2 x 15 reps, calves 25 reps)

Close Grip Bench - 35kgs x 15, 15

EZ Curls - 15kgs x 15, 15

Front Squat - 40kgs x 15, 15

RDL - 40kgs x 15, 15

Standing Calf Raise - 100kgs x 25, 25

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

MyFitnessPal - 3,044 kcals

Carbs - 306
Protein - 245
Fat - 95

Fitbit - 12,411 steps
 
Wednesday 08 November 2017

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

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

Body weight @ 170.0lbs

Deload Session (2 x 15 reps, shrugs will be 25 reps)

Pendlay Rows - 55kgs x 15, 15

Flat Bench - 45kgs x 15, 15

WG Pullups - 80kgs x 15, 15

Shrugs - 100kgs x 25, 25

BB Upright Rows - 20kgs x 15, 15

BB Face Pulls - 20kgs x 15, 15

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

MyFitnessPal - 3,134 kcals

Carbs - 351
Protein - 251
Fat - 85

Fitbit - 3,907 steps
 
Thursday 09 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 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 @ 169.6lbs / 76.929kgs

Deload Session (2 x 15 reps, calves 25 reps)

Front Squat - 40kgs x 15, 15

RDL - 40kgs x 15, 15

Standing Calf Raise - 100kgs x 25, 25

Close Grip Bench - 35kgs x 15, 15

EZ Curls - 15kgs x 15, 15

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

MyFitnessPal - 2,618 kcals

Carbs - 255
Protein - 228
Fat - 76

Fitbit - 12,345 steps
 
Friday 10 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (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 @ 169.4lbs / 76.838kgs

Deload Session (2 x 15 reps, shrugs will be 25 reps)

Pendlay Rows - 55kgs x 15, 15

Flat Bench - 45kgs x 15, 15

WG Pullups - 80kgs x 15, 15

Shrugs - 100kgs x 25, 25

BB Upright Rows - 20kgs x 15, 15

BB Face Pulls - 20kgs x 15, 15

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

MyFitnessPal - 3,718 kcals (2,525 kcals from food plus 1,193 from alcohol) macros below from food only

Carbs - 242
Protein - 220
Fat - 77

Fitbit - 15,489 steps
 
Saturday 11 November 2017

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

Body weight @ 170.8lbs / 77.474kgs

No training today as I was out all day (8am until 10pm) visiting the missus in hospital

MyFitnessPal - 2,726 kcals

Carbs - 239
Protein - 266
Fat - 80

Fitbit - 15,649 steps
 
Sunday 12 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 62, 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 - 167.8lbs / 76.113kgs bad case of diarrhoea last night

No training today as I was out visiting the missus in hospital (6:30am until 5pm) and then at a family 85th birthday celebration

MyFitnessPal - 3,775 kcals

Carbs - 392
Protein - 261
Fat - 130

Fitbit - 6,760 steps
 
Monday 13 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 56, average heart rate was 61

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

Body weight @ 168.4lbs / 76.385kg

No training again today as missus is still in hospital so early to work and then up to hospital until 8:30ish, underground up the spout so cab to main line then 1:10 minute slow train home, finally at home at 10pm. Hopefully all things being equal she will be coming home tomorrow night so may start training again on Wednesday!!

MyFitnessPal - 4,806 kcals

Carbs - 506
Protein - 292
Fat - 179

Fitbit - 8,309 steps

11:30pm - Body weight @ 174.4lbs / 79.106kgs
____________________________
 
Tuesday 14 November 2017

No HRV Elite test ths morning as was in a bit of a rush to get to an early meeting and forgot to do the test!!!!!!!!!!!!!

Body weight @ 172.0lbs / 78.017kgs (result of last nights chocolate fest)

No training again today as early meeting and then up to see the missus in hospital

MyFitnessPal - 2,729 kcals

Carbs - 234
Protein - 226
Fat - 101

Fitbit - 6,190 steps
 
Wednesday 15 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 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 @ 171.8lbs / 77.927kgs

All exercises performed myo reps style - 12 +2 myo rep sets, calves will be 25 +2 myo reps sets

Front Squat - 68.75kgs x 12+3+3

RDL - 66.25kgs x 12+3+3

Standing Calf Raise - 155kgs x 25+5+5

Close Grip Bench - 62.5kgs x 12+3+3

EZ Curls - 36.25kgs x 12+3+3

MyFitnessPal - 2,833 kcals

Carbs - 284
Protein - 261
Fat - 73

Fitbit - 6,754 steps
 
Thursday 16 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 63, 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 @ 170.4lbs / 77.292kgs

All exercises performed myo reps style - 12 +2 myo rep sets (shrugs will be 25 +2)

Pendlay Rows - 105kgs x 12+3+3

Flat Bench - 78.75kgs x 12+3+3

WG Pullups - 88.75kgs x 12+3+3

Shrugs - 165kgs x 25+5+5

BB Upright Rows - 37.5kgs x 12+3+3

BB Face Pulls - 37.5kgs x 12+3+3

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

MyFitnessPal - 3,059 kcals

Carbs - 357
Protein - 213
Fat - 87

Fitbit - 5,265 steps
 
Friday 17 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, 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

All exercises performed myo reps style - All exercises performed myo reps style - 12 +3 myo rep sets (calves 25 +3)

Front Squat - 68.75kgs x 12+3+3+2

RDL - 66.25kgs x 12+3+3+2

Standing Calf Raise - 155kgs x 25+5+5+5

Close Grip Bench - 62.5kgs x 12+3+3+2

EZ Curls - 36.25kgs x 12+3+3+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30

MyFitnessPal - 3,063 kcals

Carbs - 375
Protein - 204
Fat - 84

Fitbit - 6,228 steps
 
Saturday 18 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 53, average heart rate was 60

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

All exercises performed myo reps style - 12 +3 myo rep sets (shrugs will be 25 +3)

Pendlay Rows - 105kgs x 12+3+3+2

Flat Bench - 78.75kgs x 12+3+3+2

WG Pullups - 88.75kgs x 12+3+3+2

Shrugs - 165kgs x 25+5+5+5

BB Upright Rows - 37.5kgs x 12+3+3+2

BB Face Pulls - 37.5kgs x 12+3+3+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank - 1 x 30s

MyFitnessPal - 3,067 kcals

Carbs - 361
Protein - 211
Fat - 87

Fitbit - 5,691 steps
 
Sunday 19 November 2017

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

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

Body weight @ 170.4lbs / 77.292kgs

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank - 1 x 30s

MyFitnessPal - 3,098 kcals

Carbs - 363
Protein - 213
Fat - 88

Fitbit - 6,503 steps
 
Monday 20 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 55, average heart rate was 58

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

Body weight @ 170.8lbs / 77.474kgs

All exercises performed myo reps style - 12 +4 myo rep sets (calves 25 +4)

AM Session

Close Grip Bench - 62.5kgs x 12+3+3+2+2

EZ Curls - 36.25kgs x 12+3+3+2+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank - 1 x 35s

PM Session

Front Squat - 68.75kgs x 12+3+3+2+2

RDL - 66.25kgs x 12+3+3+2+2

Standing Calf Raise - 155kgs x 25+5+5+5+5

MyFitnessPal - 2,980 kcals

Carbs - 335
Protein - 212
Fat - 88

Fitbit - 3,096 steps
 
Tuesday 21 November 2017

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

All exercises performed myo reps style - 12 +4 myo rep sets (shrugs will be 25 +4)

AM Session

BB Upright Rows - 37.5kgs x 12+3+3+2+2

BB Face Pulls - 37.5kgs x 12+3+3+2+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank - 1 x 40s

PM Session

Pendlay Rows - 105kgs x 12+3+3+2+2

Flat Bench - 78.75kgs x 12+3+3+2+1

WG Pullups - 88.75kgs x 12+3+3+2+2

Shrugs - 165kgs x 25+5+5+5+5

MyFitnessPal - 3,075 kcals

Carbs - 357
Protein - 214
Fat - 88

Fitbit - 3,793 steps
 
Wednesday 22 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 56, average heart rate was 58

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

Body weight @ 170.8lbs / 77.474kgs

AM Session

All exercises performed myo reps style - 12 +5 myo rep sets

Close Grip Bench - 62.5kgs x 12+3+3+2+2+2

EZ Curls - 36.25kgs x 12+3+3+2+2+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank - 1 x 45s

PM Session

All exercises performed myo reps style - All exercises performed myo reps style - 12 +5 myo rep sets (calves 25 +5)

Front Squat - 68.75kgs x 12+3+3+2+2+2

RDL - 66.25kgs x 12+3+3+2+2+2

Standing Calf Raise - 155kgs x 25+5+5+5+5+5

MyFitnessPal - 3,092 kcals

Carbs - 367
Protein - 214
Fat - 85

Fitbit - 4,568 steps
 
Thursday 23 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 61, average heart rate was 55

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

Body weight @ 171.8lbs / 77.927kgs

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank - 1 x 45s

No training today as taking missus back to Hospital

MyFitnessPal - 3,029 kcals

Carbs - 336
Protein - 218
Fat - 92

Fitbit - 10,121 steps
 
Friday 24 November 2017

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

AM Session - All exercises performed myo reps style - All exercises performed myo reps style - 12 +5 myo rep sets

BB Upright Rows - 37.5kgs x 12+3+3+2+2+2

BB Face Pulls - 37.5kgs x 12+3+3+2+2+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank - 1 x 50s

PM Session - All exercises performed myo reps style - All exercises performed myo reps style - 12 +5 myo rep sets (shrugs 25 +5)

Pendlay Rows - 105kgs x 12+3+3+2+2+2

Flat Bench - 77.5kgs x 12+3+3+2+2+2

WG Pullups - 88.75kgs x 12+3+3+2+2+2

Shrugs - 165kgs x 25+5+5+5+5+5

MyFitnessPal - 3,074 kcals

Carbs - 353
Protein - 215
Fat - 89

Fitbit - 4,779 steps
 
Saturday 25 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 55, average heart rate was 58

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

Body weight @ 170.6lbs / 77.383kgs

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank - 1 x 50s

REST DAY

MyFitnessPal - 3,116 kcals

Carbs - 357
Protein - 224
Fat - 88

Fitbit - 2,853 steps
 
Sunday 26 November 2017

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

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

Body weight @ 170.8lbs / 77.474kgs

AM Session - All exercises performed myo reps style - 10 rep activation set +1 myo rep set

Close Grip Bench - 65kgs x 10+2

EZ Curls - 37.5kgs x 10+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank 1 x 50s

PM Session - All exercises performed myo reps style - 10 rep activation set +1 myo rep set (calves 25 +1)

Front Squat - 72.5kgs x 10+2

RDL - 70kgs x 10+2

Standing Calf Raise - 157.5kgs x 25+5

MyFitnessPal - 3,046 kcals

Carbs - 352
Protein - 213
Fat - 87

Fitbit - 3,871 steps
 
Monday 27 November 2017

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) 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 @ 171.2lbs / 77.655kgs

AM Session - All exercises performed myo reps style - 10 rep activation set +1 myo rep set

BB Upright Rows - 38.75kgs x 10+2

BB Face Pulls - 38.75kgs x 10+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank 1 x 50s

PM Session - All exercises performed myo reps style - 10 rep activation set +1 myo rep set (shrugs will be 25 +1)

Pendlay Rows - 110kgs x 10+2

Flat Bench - 81.25kgs x 10+2

WG Pullups - 92.5kgs x 10+2

Shrugs - 167.5kgs x 25+5

MyFitnessPal - 3,046 kcals

Carbs - 352
Protein - 213
Fat - 87

Fitbit - 2,815 steps
 
Tuesday 28 November 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 62, average heart rate was 58

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 @ 170.6lbs / 77.383kgs

AM session - All exercises performed myo reps style - 10 rep activation set +2 myo rep sets

Close Grip Bench - 65kgs x 10+2+2

EZ Curls - 37.5kgs x 10+2+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank 1 x 50s

PM session - All exercises performed myo reps style - 10 rep activation set +2 myo rep sets (calves 25 +2)

Front Squat - 72.5kgs x 10+2+2

RDL - 70kgs x 10+2+2

Standing Calf Raise - 157.5kgs x 25+5+5

MyFitnessPal - 3,098 kcals

Carbs - 360
Protein - 213
Fat - 89

Fitbit - 8,167 steps
 
Wednesday 29 November 2017
HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 56

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

Body weight @ 171.0lbs / 77.564kgs

AM session- All exercises performed myo reps style - 10 rep activation set +2 myo rep sets

BB Upright Rows - 38.75kgs x 10+2+2

BB Face Pulls - 38.75kgs x 10+2+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank 1 x 60s

PM session - All exercises performed myo reps style - 10 rep activation set +2 myo rep set (shrugs will be 25 +2)

Pendlay Rows - 110kgs x 10+2+2

Flat Bench - 81.25kgs x 10+2+2

WG Pullups - 92.5kgs x 10+2+2

Shrugs - 167.5kgs x 25+5+5

MyFitnessPal - 3,087 kcals

Carbs - 355
Protein - 215
Fat - 89

Fitbit - 4,292 steps
 
Thursday 30 November 2017

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 @ 170.8lbs / 77.474kgs

AM session - All exercises performed myo reps style - 10 rep activation set +3 myo rep sets

Close Grip Bench - 65kgs x 10+2+2+2

EZ Curls - 25kgs x 10+2+2+2 (reduced load due to elbow issues)

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank 1 x 60s

PM session

All exercises performed myo reps style - 10 rep activation set +3 myo rep sets (calves 25 +3)

Front Squat - 72.5kgs x 10+2+2+2

RDL - 70kgs x 10+2+2+2

Standing Calf Raise - 157.5kgs x 25+5+5+5

MyFitnessPal - 3,071 kcals

Carbs - 383
Protein - 183
Fat - 89

Fitbit - 5,951 steps
 
Friday 01 December 2017

5:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 54, average heart rate was 59

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

5:20am - Body weight @ 170.4lbs / 77.292kgs

5:30am - All exercises performed myo reps style - 10 rep activation set +3 myo rep sets

BB Upright Rows - 38.75kgs x 10+2+2+2

BB Face Pulls - 38.75kgs x 10+2+2+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank 1 x 60s

MyFitnessPal - 3,037 kcals

Carbs - 353
Protein - 195
Fat - 94

Fitbit - 4,803 steps
 
Saturday 02 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 59

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

Body weight @ 171.2lbs / 77.655kgs

AM session

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank 1 x 60s

PM session

All exercises performed myo reps style - 10 rep activation set +3 myo rep set (shrugs will be 25 +3)

Pendlay Rows - 110kgs x 10+2+2+2

Flat Bench - 81.25kgs x 10+2+2+2

WG Pullups - 92.5kgs x 10+2+2+2

Shrugs - 167.5kgs x 25+5+5+5

MyFitnessPal - 2,883 kcals

Carbs - 350
Protein - 179
Fat - 85

Fitbit - 4,765 steps
 
Sunday 03 December 2017

HRV Elite info (based on 4 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 @ 170.8lbs / 77.474kgs

AM session

All exercises performed myo reps style - 10 rep activation set +4 myo rep sets

Close Grip Bench - 65kgs x 10+2+2+2+2

EZ Curls - 25kgs x 10+2+2+2+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank 1 x 60s

PM session

All exercises performed myo reps style - 10 rep activation set +4 myo rep sets (calves 25 +4)

Front Squat - 72.5kgs x 10+2+2+2+2

RDL - 70kgs x 10+2+2+2+2

Standing Calf Raise - 157.5kgs x 25+5+5+5+5

MyFitnessPal - 3,023 kcals

Carbs - 339
Protein - 193
Fat - 98

Fitbit - 6,010 steps
 
Monday 04 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 63, average heart rate was 56

Your Parasympathetic activity appears to be abnormally elevated. This often means your body is actively recovering or possibly beginning to over reach. Lighter activity is recommended

Body weight @ 170.8lbs / 77.474kgs

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank - 1 x 60s

MyFitnessPal - 2,889 kcals

Carbs - 345
Protein - 181
Fat - 86

Fitbit - 3,152 steps
 
Tuesday 05 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 58

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

Body weight @ 171.0lbs / 77.564kgs

AM session

All exercises performed myo reps style - 10 rep activation set +4 myo rep sets

BB Upright Rows - 38.75kgs x 10+2+2+2+2

BB Face Pulls - 38.75kgs x 10+2+2+2+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank 1 x 60s

PM session

All exercises performed myo reps style - 10 rep activation set +4 myo rep set (shrugs will be 25 +4)

Flat Bench - 81.25kgs x 10+2+2+2+2

Pendlay Rows - 110kgs x 10+2+2+2+2

WG Pullups - 92.5kgs x 10+2+2+2+2

Shrugs - 167.5kgs x 25+5+5+5+5

MyFitnessPal - 3,532 kcals

Carbs - 389
Protein - 221
Fat - 120

Fitbit - 5,449 steps
 
Wednesday 06 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 64, average heart rate was 58

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 @ 172.2lbs / 78.109kgs

AM session

All exercises performed myo reps style - 10 rep activation set +5 myo rep sets

Close Grip Bench - 65kgs x 10+2+2+2+2+2

EZ Curls - 25kgs x 10+2+2+2+2+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank 1 x 60s

PM session

All exercises performed myo reps style - 10 rep activation set +5 myo rep sets (calves 25 +5)

Front Squat - 72.5kgs x 10+2+2+2+2+2

RDL - 70kgs x 10+2+2+2+2+2

Standing Calf Raise - 157.5kgs x 25+5+5+5+5+5

MyFitnessPal - 3,103 kcals

Carbs - 403
Protein - 177
Fat - 86

Fitbit - 4,989 steps
 
Thursday 07 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, 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 @ 172.0lbs / 78.017kgs

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank - 1 x 60s

Rest Day

MyFitnessPal - 2,983 kcals

Carbs - 399
Protein - 198
Fat - 66

Fitbit - 13,377 steps
 
Friday 08 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) 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 @ 171.2lbs / 77.655kgs

AM session

All exercises performed myo reps style - 10 rep activation set +5 myo rep sets

BB Upright Rows - 38.75kgs x 10+2+2+2+2+2

BB Face Pulls - 38.75kgs x 10+2+2+2+2+2

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank 1 x 60s

PM session

Pendlay Rows - 110kgs x 10+2+2+2+2+2

Flat Bench - 81.25kgs x 10+2+2+2+2+2

WG Pullups - 92.5kgs x 10+2+2+2+2+2

Shrugs - 167.5kgs x 25+5+5+5+5+5

MyFitnessPal - 4,012 kcals (3,183 kcals from food plus 829 from alcohol) macros below from food only

Carbs - 390
Protein - 193
Fat - 94

Fitbit - 11,209 steps
 
Saturday 09 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 49, average heart rate was 70 (influenced by alcohol)

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 @ 171.8lbs / 77.927kgs

Alternating Knee Crunch - 1 x 30
Alternating Leg Raises - 1 x 30
Crunches - 1 x 30
Alternating Heel Touches - 1 x 30
Leg Pull Ins - 1 x 30
Knees Raised Crunches - 1 x 30
Plank 1 x 60s

No training tonight as ****ed back up doing some DIY!!!

MyFitnessPal - 2,916 kcals

Carbs - 385
Protein - 194
Fat - 66

Fitbit - 7,989 steps
 
Sunday 10 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 51

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

Poor nights sleep caused by bad back!!

Body weight @ 173.0lbs / 78.471kgs

No training today!!!

MyFitnessPal - 2,897 kcals

Carbs - 381
Protein - 195
Fat - 64

Fitbit - 3,820 steps
 
Monday 11 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (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

Body weight @ 171.8lbs / 77.927kgs

Another disturbed nights sleep due to back pain, seems to be getting worse so again no training today

MyFitnessPal - 2,916 kcals

Carbs - 382
Protein - 171
Fat - 78

Fitbit - 5,966 steps
 
Tuesday 12 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 52

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

Body weight @ 171.6lbs / 77.836kgs

Back is improving and got a good nights sleep, not good enough to start training though. Four days off so far so unless it feels good tomorrow this will be a 9 day SD.

MyFitnessPal - 2,798 kcals

Carbs - 351
Protein - 170
Fat - 78

Fitbit - 9,344 steps
 
Wednesday 13 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 55

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

Body weight @ 171.8lbs / 77.927kgs

Back still playing up, sleep was ok but still pain when sitting or walking so will not train until I feel this has fully healed.

MyFitnessPal - 2,897 kcals

Carbs - 380
Protein - 171
Fat - 77

Fitbit - 4,893 steps
 
Thursday 14 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 54

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

Woke up at 1am and couldn't get back to sleep so did the test @ 3.30am with the intention of getting up then fell back to sleep until 6.45!!!

Body weight @ 171.8lbs / 77.927kgs

No training again today, back does feel a whole lot better though.

MyFitnessPal - 2,795 kcals

Carbs - 355
Protein - 178
Fat - 75

Fitbit - 5,857 steps
 
Friday 15 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (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 @ 170.6lbs / 77.383kgs

No training today, possibly start back tomorrow or maybe on Monday

MyFitnessPal - 2,829 kcals

Carbs - 362
Protein - 180
Fat - 74

Fitbit - 4,326 steps
 
Saturday 16 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 60, average heart rate was 52

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

*it cannot be overtraining as haven't lifted a weight in a week

Body weight @ 171.0lbs / 77.564kgs

MyFitnessPal - 3,425 kcals

Carbs - 390
Protein - 221
Fat - 111

Fitbit - 8,512 steps
 
Sunday 17 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 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 @ 172.0lbs / 78.017kgs

MyFitnessPal - 4,255 kcals

Carbs - 524
Protein - 208
Fat - 145

Fitbit - 6,310 steps
 
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