mickc1965 training log

Monday 18 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 59

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

Body weight @ 172.2lbs / 78.109kgs

MyFitnessPal - 2,756 kcals

Carbs - 350
Protein - 175
Fat - 74

Fitbit - 6,872 steps
 
Tuesday 19 December 2017

HRV Elite info (based on 4 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 @ 172.8lbs / 78.381kgs

MyFitnessPal - 2,840 kcals

Carbs - 363
Protein - 177
Fat - 76

Fitbit - 8,021 steps
 
Wednesday 20 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 60, 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 @ 172.4lbs / 78.199kgs

MyFitnessPal - 3,326 kcals

Carbs - 358
Protein - 172
Fat - 132

Fitbit - 6,846 steps
 
Thursday 21 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 55

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

Body weight @ 170.2lbs / 77.201kgs


MyFitnessPal - 2,719 kcals

Carbs - 348
Protein - 176
Fat - 70

Fitbit - 14,337 steps
 
Saturday 23 December 2017

HRV Elite info (based on 4 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

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

All exercises performed myo reps style - 20 rep activation set +1 myo rep set (calves 25 +1)

Flat Bench - 65kgs x 20+4

Front Squat - 57.5gs x 20+4

RDL - 55kgs x 20+4

Standing Calf Raise - 160kgs x 25+5

Close Grip Bench - 50kgs x 20+4

MyFitnessPal - 2,886 kcals

Carbs - 338
Protein - 175
Fat - 92

Fitbit - 9,611 steps
 
Sunday 24 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 60, average heart rate was 54

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

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 60s

All exercises performed myo reps style - 20 rep activation set +1 myo rep set (shrugs 25 +1)

Pendlay Rows - 87.5kgs x 20+4

WG Pullups - 78.75kgs x 20+4

BB Upright Rows - 32.5kgs x 20+4

BB Face Pulls - 32.5kgs x 20+4

Shrugs - 170kgs x 25+5

EZ Curls - 20kgs x 20+4

MyFitnessPal - 2,476 kcals

Carbs - 301
Protein - 162
Fat - 70

Fitbit - 10,875 steps
 
Thursday 28 December 2017

All exercises performed myo reps style - 20 rep activation set +2 myo rep sets

Flat Bench - 65kgs x 20+4+4

BB Upright Rows - 32.5kgs x 20+4+4

BB Face Pulls - 32.5kgs x 20+4+4

Close Grip Bench - 50kgs x 20+4+4

MyFitnessPal - 2,828 kcals

Carbs - 354
Protein - 200
Fat - 71

Fitbit - 3,714 steps
 
Friday 29 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 56, 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 @ 174.6lbs / 79.197kgs

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

All exercises performed myo reps style - 20 rep activation set +2 myo rep sets (calves 25 +2)

Front Squat - 57.5kgs x 20+4+4

RDL - 55kgs x 20+4+4

Standing Calf Raise - 160kgs x 25+5+5

MyFitnessPal - 2,972 kcals

Carbs - 279
Protein - 216
Fat - 109

Fitbit - 6,364 steps
 
Saturday 30 December 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 54, 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 @ 174.0lbs / 78.925kgs

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

All exercises performed myo reps style - 20 rep activation set +2 myo rep sets (shrugs 25 +2)

Pendlay Rows - 87.5kgs x 20+4+4

WG Pullups - 80kgs x 20+4+4

EZ Curls - 20kgs x 20+4+4

Shrugs - 170kgs x 25+5+5

MyFitnessPal - 2,598 kcals

Carbs - 253
Protein - 274
Fat - 55

Fitbit - 6,727 steps
 
Sunday 31 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 59

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

Body weight @ 173.0lbs / 78.471kgs

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

All exercises performed myo reps style - 20 rep activation set +4 myo rep set

Flat Bench - 65kgs x 20+4+4+4+4

BB Upright Rows - 32.5kgs x 20+4+4+4+4

BB Face Pulls - 32.5kgs x 20+4+4+4+4

Close Grip Bench - 50kgs x 20+4+4+4+4

MyFitnessPal - 2,847 kcals

Carbs - 307
Protein - 258
Fat - 66

Fitbit - 5,273 steps
 
Monday 01 January 2018

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (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 @ 173.0lbs / 78.471kgs

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

All exercises performed myo reps style - 20 rep activation set +4 myo rep set (calves 25 +4)

Front Squat - 57.5kgs x 20+4+4+4+4

RDL - 55kgs x 20+4+4+4+4

Standing Calf Raise - 160kgs x 25+5+5+5+5

MyFitnessPal - 2,015 kcals

Carbs - 226
Protein - 155
Fat - 55

Fitbit - 6,455 steps
 
Tuesday 02 January 2018

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 56

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

Body weight @ 172.0lbs / 78.017kgs

All exercises performed myo reps style - 20 rep activation set +4 myo rep sets (shrugs 25 +4)

Pendlay Rows - 87.5kgs x 20+4+4+4+4

Shrugs - 170kgs x 25+5+5+5+5

WG Pullups - 79kgs x 20+4+4+3+3

EZ Curls - 20kgs x 20+4+4+4+4

MyFitnessPal - 2,178 kcals

Carbs - 231
Protein - 168
Fat - 65

Fitbit - 5,770 steps
 
Wednesday 03 January 2018

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 61

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 60s

All exercises performed myo reps style - 20 rep activation set +5 myo rep sets

Flat Bench - 65kgs x 20+4+4+4+4+4

BB Upright Rows - 32.5kgs x 20+4+4+4+4+4

BB Face Pulls - 32.5kgs x 20+4+4+4+4+4

Close Grip Bench - 50kgs x 20+4+4+4+4+4

MyFitnessPal - 2,184 kcals

Carbs - 233
Protein - 168
Fat - 65

Fitbit - 8,077 steps
 
Thursday 04 January 2018

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (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 @ 171.6lbs / 77.836kgs

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

All exercises performed myo reps style - 20 rep activation set +5 myo rep sets (calves 25 +5)

Front Squat - 57.5kgs x 20+4+4+4+4+4

RDL - 55kgs x 20+4+4+4+4+4

Standing Calf Raise - 160kgs x 25+5+5+5+5+5

MyFitnessPal - 2,333 kcals

Carbs - 257
Protein - 172
Fat - 69

Fitbit - 14,026steps
 
Friday 05 January 2018

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 60, 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

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 as back was aching!! Old age

MyFitnessPal - 2,330 kcals

Carbs - 256
Protein - 172
Fat - 69

Fitbit - 9,012 steps
 
Saturday 06 January 2018

5:40am - 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

5:50am - Body weight @ 170.4lbs / 77.292kgs

No training today as up early to do weekly shop before a trip up North to watch the mighty Hatters against Newcastle in the FA cup and did not get back until 11:45pm

MyFitnessPal - 3,142 kcals (2,426 kcals from food plus 716 from alcohol) macros below from food only

Carbs - 284
Protein - 218
Fat - 48

Fitbit - 10,448 steps
 
Sunday 07 January 2018

9:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) 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

9:25am - Body weight @ 171.2lbs / 77.655kgs

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

2:00pm - All exercises performed myo reps style - 20 rep activation set +5 myo rep sets (shrugs 25 +5)

Pendlay Rows - 87.5kgs x 20+4+4+4+4+4

Shrugs - 170kgs x 25+5+5+5+5+5

WG Pullups - 80kgs x 20+4+4+3+3+2

May have to drop pull-ups as getting a lot of pain in front delt (right hand side) on initial pull-up and throughout the latter sets albeit at a reduced pain level

EZ Curls - 20kgs x 20+4+4+4+4+4

7:25pm - All exercises performed myo reps style - 15 rep activation set +2 myo rep sets

Flat Bench - 72.5kgs x 15+3+3

BB Upright Rows - 36.25kgs x 15+3+3

BB Face Pulls - 36.25kgs x 15+3+3

Close Grip Bench - 58.5kgs x 15+3+3

MyFitnessPal - 2,329 kcals

Carbs - 259
Protein - 175
Fat - 67

Fitbit - 4,336 steps
 
Monday 08 January 2018

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 58

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

Body weight @ 170.4lbs / 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 60s

All exercises performed myo reps style - 15 rep activation set +2 myo rep set (calves 25 +2)

Front Squat - 65kgs x 15+3+3

RDL - 62.5kgs x 15+3+3

Standing Calf Raise - 162.5kgs x 25+5+5

MyFitnessPal - 2,312 kcals

Carbs - 257
Protein - 173
Fat - 67

Fitbit - 6,025 steps
 
Tuesday 09 January 2018

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) 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 @ 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 60s

All exercises performed myo reps style - 15 rep activation set +2 myo rep set (shrugs 25 +2)

Pendlay Rows - 98.75kgs x 15+3+3

Shrugs - 172.5kgs x 25+5+5

EZ Curls - 22.5kgs x 15+3+3

MyFitnessPal - 2,323 kcals

Carbs - 257
Protein - 175
Fat - 67

Fitbit - 7,536 steps
 
Wednesday 10 January 2018

HRV Elite info (based on 4 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

Abs / Core

Curl Up - 3 sets x 10 reps with 5 seconds hold

Side Bridge - 3 x 10 seconds hold per side

Bird Dog - 3 x 10 seconds hold

All exercises performed myo reps style - 15 rep activation set +3 myo rep sets

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

BB Upright Rows - 36.25kgs x 15+3+3+3

BB Face Pulls - 35.25kgs x 15+3+3+3

Close Grip Bench - 58.75kgs x 15+3+3+3

MyFitnessPal - 2,312 kcals

Carbs - 257
Protein - 173
Fat - 66

Fitbit - 5,135 steps
 
Thursday 11 January 2018

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (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 @ 170.6lbs / 77.383kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold

Side Bridge - 2 x 20 seconds hold per side

Bird Dog - 2 x 20 seconds hold

All exercises performed myo reps style - 15 rep activation set +3 myo rep set (calves 25 +3)

Front Squat - 65kgs x 15+3+3+3

RDL - 62.5kgs x 15+3+3+3

Standing Calf Raise - 162.5kgs x 25+5+5+5

MyFitnessPal - 2,419 kcals

Carbs - 276
Protein - 179
Fat - 67

Fitbit - 10,282 steps
 
Friday 12 January 2018

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

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

Body weight @ 170.8lbs / 77.474kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold

Side Bridge - 3 x 20 seconds hold per side

Bird Dog - 2 x 20 seconds hold

All exercises performed myo reps style - 15 rep activation set +3 myo rep sets (shrugs 25 +3)

Pendlay Rows - 98.75kgs x 15+3+3+3

Shrugs - 172.5kgs x 25+5+5+5

EZ Curls - 22.5kgs x 15+3+3+3

MyFitnessPal - 2,446 kcals

Carbs - 261
Protein - 175
Fat - 79

Fitbit - 9,931 steps
 
Saturday 13 January 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 55, average heart rate was 59

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 @ 170.2lbs / 77.201kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold

Side Bridge - 2 x 20 seconds hold per side

Bird Dog - 2 x 20 seconds hold

All exercises performed myo reps style - 15 rep activation set +4 myo rep sets

Flat Bench - 72.5kgs x 15+3+3

BB Upright Rows - 36.25kgs x 15+3+3+3+3

BB Face Pulls - 36.25kgs x 15+3+3+3+3

Close Grip Bench - 58.75kgs x 15+3+3+3+3

MyFitnessPal - 2,444 kcals

Carbs - 261
Protein - 174
Fat - 79

Fitbit - 10,747 steps
 
Sunday 14 January 2018

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) 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 @ 170.2lbs / 77.201kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold

Side Bridge - 2 x 20 seconds hold per side

Bird Dog - 2 x 20 seconds hold

All exercises performed myo reps style - 15 rep activation set +4 myo rep set (calves 25 +4)

Front Squat - 65kgs x 15+3+3+3+3

RDL - 62.5kgs x 15+3+3+3+3

Standing Calf Raise - 162.5kgs x 25+5+5+5+5

MyFitnessPal - 2,508 kcals

Carbs - 268
Protein - 178
Fat - 81

Fitbit - 7,144 steps
 
Monday 15 January 2018

HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 54, 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 @ 170.2lbs / 77.201kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold

Side Bridge - 2 x 20 seconds hold per side

Bird Dog - 2 x 20 seconds hold

All exercises performed myo reps style - 15 rep activation set +4 myo rep set (shrugs 25 +4)

Pendlay Rows - 98.75kgs x 15+3+3+3+3

Shrugs - 172.5kgs x 25+5+5+5+5

EZ Curls - 22.5kgs x 15+3+3+3+3

MyFitnessPal -2,501 kcals

Carbs - 267
Protein - 175
Fat - 83

Fitbit - 9,281 steps
 
Tuesday 16 January 2018

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 56, average heart rate was 58

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

Body weight @ 170.4lbs / 77.292kgs

All exercises performed myo reps style - 15 rep activation set +5 myo rep sets

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

BB Upright Rows - (36.25kgs x 15+3+3+3+3+3

BB Face Pulls - 36.25kgs x 15+3+3+3+3+3

Close Grip Bench - 58.75kgs x 15+3+3+3+3+3

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold

Side Bridge - 2 x 20 seconds hold per side

Bird Dog - 2 x 20 seconds hold

MyFitnessPal - 2,492 kcals

Carbs - 265
Protein - 175
Fat - 82

Fitbit - 8,464 steps
 
Wednesday 17 January 2017

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 56, 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 as awake @ 2:45 and just laid there for an hour so took HRV test got up and watched tv and did a pink job (ironing, lol)

Body weight @ 169.8lbs / 77.020kgs

All exercises performed myo reps style - 15 rep activation set +5 myo rep set (calves 25 +5)

Front Squat - 65kgs x 15+3+3+3+3+3

RDL - 62.5kgs x 15+3+3+3+3+3

Standing Calf Raise - 162.5kgs x 25+5+5+5+5+5

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 20 seconds hold per side
Bird Dog - 2 x 20 seconds hold

MyFitnessPal - 2,529 kcals

Carbs - 317
Protein - 187
Fat - 58

Fitbit - 11,351 steps
 
Thursday 18 January 2018

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

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 20 seconds hold per side
Bird Dog - 2 x 20 seconds hold

Had to have a rest day as missus in Hospital so was in London until 10:30pm so not back at home until 11:45pm

MyFitnessPal - 2,480 kcals

Carbs - 311
Protein - 185
Fat - 57

Fitbit - 12,214 steps
 
Friday 19 January 2018

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

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

Assume poor HRV is due to lack of sleep for the last 3 nights (a little over 4 hours each night

Body weight @ 170.6lbs / 77.383kgs

All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (shrugs 25 +5)

Pendlay Rows - 98.75kgs x 15+3+3+3+3+3

Shrugs - 172.5kgs x 25+5+5+5+5+5

EZ Curls - 22.5kgs x 15+3+3+3+3+3

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 20 seconds hold per side
Bird Dog - 2 x 20 seconds hold

MyFitnessPal - 2,399 kcals

Carbs - 247
Protein - 172
Fat - 82

Fitbit - 12,878 steps
 
Saturday 20 January 2018

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (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 @ 169.6lbs / 76.929kgs

Myo Reps - 10 rep activation set plus 2 myo rep sets (shrugs 25 plus 2)

Flat Bench - 82.5kgs x 10+2+2

BB Upright Rows - 40kgs x 10+2+2

BB Face Pulls - 40kgs x 10+2+2

Close Grip Bench - 66.25kgs x 10+2+2

MyFitnessPal - 2,479 kcals

Carbs - 298
Protein - 184
Fat - 62

Fitbit - 10,638 steps
 
Sunday 21 January 2018

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 55

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

Body weight @ 168.6lbs / 76.476kgs

10 rep activation set plus 2 myo rep sets (calves 25 plus 2)

Front Squat - 73.75kgs x 10+2+2

RDL - 71.25kgs x 10+2+2

Standing Calf Raise - 165kgs x 25+5+5

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 20 seconds hold per side
Bird Dog - 2 x 20 seconds hold

MyFitnessPal - 2,458 kcals

Carbs - 243
Protein - 173
Fat - 89

Fitbit - 6,794 steps
 
Monday 22 January 2018

6:00am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 58 (range 51-70)

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

6:10am - Body weight @ 169.4lbs / 76.838kgs

7:15pm - 10 rep activation set plus 2 myo rep sets (shrugs 25 plus 2)

Pendlay Rows - 111.25kgs x 10+2+2

Shrugs - 175kgs x 25+5+5

EZ Curls - 26.25kgs x 10+2+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 20 seconds hold per side
Bird Dog - 2 x 20 seconds hold

MyFitnessPal - 2,495 kcals

Carbs - 251
Protein - 177
Fat - 88

Fitbit - 11,212 steps
 
Tuesday 23 January 2018

6:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 52 (range 48-65)

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

7:05am - Body weight @ 167.6lbs / 76.022kgs

7:00pm - 10 rep activation set plus 3 myo rep sets

Flat Bench - 82.5kgs x 10+2+2+2

BB Upright Rows - 40kgs x 10+2+2+2

BB Face Pulls - 40kgs x 10+2+2+2

Close Grip Bench - 66.25kgs x 10+2+2+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 20 seconds hold per side
Bird Dog - 2 x 20 seconds hold

MyFitnessPal - 2,496 kcals

Carbs - 251
Protein - 177
Fat - 88

Fitbit - 10,568 steps
 
Wednesday 24 January 2018

5:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 55 (RR interval range 49-66)

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

6:05am - Body weight @ 168.2lbs / 76.294kgs

6:30pm - 10 rep activation set plus 3 myo rep sets (calves 25 plus 3)

Front Squat - 73.75kgs x 10+2+2+2

RDL - 71.25kgs x 10+2+2+2

Standing Calf Raise - 165kgs x 25+5+5+5

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 20 seconds hold per side
Bird Dog - 2 x 20 seconds hold

MyFitnessPal - 2,478 kcals

Carbs - 185
Protein - 297
Fat - 63

Fitbit - 5,987 steps
 
Thursday 25 January 2018

5:00am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 56 (RR interval range 50-71

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

5:10am - Body weight @ 169.0lbs / 76.657kgs

7:20pm - 10 rep activation set plus 3 myo rep sets (shrugs 25 plus 3)

Pendlay Rows - 111.25kgs x 10+2+2+2

Shrugs - 175kgs x 25+5+5+5

EZ Curls - 26.25kgs x 10+2+2+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 20 seconds hold per side
Bird Dog - 2 x 20 seconds hold

MyFitnessPal - 2,452 kcals

Carbs - 248
Protein - 175
Fat - 86

Fitbit - 12,397 steps
 
Friday 26 January 2018

6:05am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 56 (RR interval range 49 - 67)

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

6:55pm - 10 rep activation set plus 4 myo rep sets

Flat Bench - 82.5kgs x 10+2+2+2+1

BB Upright Rows - 40kgs x 10+2+2+2+2

BB Face Pulls - 40kgs x 10+2+2+2+2

Close Grip Bench - 66.25kgs x 10+2+2+2+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 20 seconds hold per side
Bird Dog - 2 x 20 seconds hold

MyFitnessPal - 2,437 kcals

Carbs - 247
Protein - 173
Fat - 86

Fitbit - 12,818 steps
 
Saturday 27 January 2018

6:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 57, average heart rate was 53 (RR interval range 48 to 63)

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

6:35am - Body weight @ 167.4lbs / 75.931kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 20 seconds hold per side
Bird Dog - 2 x 20 seconds hold

REST DAY

MyFitnessPal - 2,446 kcals

Carbs - 247
Protein - 174
Fat - 86

Fitbit - 10,705 steps
 
Sunday 28 January 2018

6:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) 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

7:00am - Body weight @ 167.6lbs / 76.022kgs

12:00pm - 10 rep activation set plus 4 myo rep sets (calves 25 plus 4)

Front Squat - 73.75kgs x 10+2+2+2+2

RDL - 71.25kgs x 10+2+2+2+2

Standing Calf Raise - 165kgs x 25+5+5+5+5

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 20 seconds hold per side
Bird Dog - 2 x 20 seconds hold

MyFitnessPal - 2,433 kcals

Carbs - 244
Protein - 174
Fat - 86

Fitbit - 5,030 steps
 
Monday 29 January 2018

6:35am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 57, average heart rate was 58 (RR Interval Range 52 to 69)

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

6:45am - Body weight @ 168.0lbs / 76.202kgs

7:15pm - 10 rep activation set plus 4 myo rep sets (shrugs 25 plus 4)

Pendlay Rows - 111.25kgs x 10+2+2+2+2

Shrugs - 175kgs x 25+5+5+5+5

EZ Curls - 26.25kgs x 10+2+2+2+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold

MyFitnessPal - 2,474 kcals

Carbs - 310
Protein - 193
Fat - 50

Fitbit - 10,680 steps
 
Tuesday 30 January 2018

5:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 51 (RR Interval range 47 to 63)

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

6:00am - Body weight @ 167.6lbs / 76.022kgs

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold

REST DAY

MyFitnessPal - 2,460 kcals

Carbs - 288
Protein - 196
Fat - 57

Fitbit - 11,485 steps
 
Wednesday 31 January 2018

4:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 59, average heart rate was 51 (RR Interval range 46 to 60)

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

4:45am - Body weight @ 168.0lbs / 76.202kgs

Only got 4 hours sleep as the missus was up being ill from 2am onwards, now seems to have every side effect possible from the chemo or the drugs she has to take to combat the initial side effects!!

7:15pm - 10 rep activation set plus 5 myo rep sets (calves 25 plus 5)

Flat Bench - 82.5kgs x 10+2+2+2+2+2

BB Upright Rows - 40kgs x 10+2+2+2+2+2

Close Grip Bench - 66.25kgs x 10+2+2+2+2+2

Front Squat - 73.75kgs x 10+2+2+2+2+2

Standing Calf Raise - 165kgs x 25+5+5+5+5+5

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 20 seconds hold per side
Bird Dog - 2 x 20 seconds hold

MyFitnessPal - 2,446 kcals

Carbs - 295
Protein - 189
Fat - 56

Fitbit - 7,129 steps
 
Thursday 01 February 2018

6:05am - am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 59, average heart rate was 55 (RR Interval range 49 to 65)

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

6:15am - Body weight @ 167.6lbs / 76.022kgs

7:15pm - 10 rep activation set plus 5 myo rep sets (shrugs 25 plus 5)

Pendlay Rows - 111.25kgs x 10+2+2+2+2+2

Shrugs - 175kgs x 25+5+5+5+5+5

RDL - 71.25kgs x 10+2+2+2+2+2

BB Face Pulls - 40kgs x 10+2+2+2+2+2

EZ Curls - 26.25kgs x 10+2+2+2+2+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold

MyFitnessPal - 2,437 kcals

Carbs - 283
Protein - 198
Fat - 57

Fitbit - 15,212 steps
 
Friday 02 February 2018

5:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 60, average heart rate was 56 (RR Interval range 49 to 66)

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

5:55am - Body weight @ 166.8lbs / 75.659kgs

6:15pm - very low volume day - 8 rep single set (calves 25)

Flat Bench - 83.75kgs x 8

Front Squat - 77.5kgs x 8

Standing Calf Raise - 167.kgs x 25

Close Grip Bench - 70kgs x 8

MyFitnessPal - 3,735 kcals (2,284 kcals from food plus 1,451 from alcohol) macros below from food only

Carbs - 261
Protein - 198
Fat - 50

Fitbit - 16,514 steps
 
Monday 05 February 2018

6:45am - HRV Elite - No test again this morning as heart rate monitor was playing as kept on getting 200+ spikes in heart rate, so give up and went to work.

7:00am - Body weight @ 168.0lbs / 76.202kgs

7:15pm - very low volume day - 8 rep single set (shrugs 25)

Pendlay Rows - 115kgs x 8

Shrugs - 177.5kgs x 25

RDL - 75kgs x 8

BB Upright Rows - 42.5kgs x 8

BB Face Pulls - 42.5kgs x 8

EZ Curls - 28.75kgs x 8

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold

MyFitnessPal - 2,400 kcals

Carbs - 305
Protein - 185
Fat - 49

Fitbit - 12,709 steps
 
Tuesday 06 February 2018

5:40am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 51 (RR Interval range 45 to 61)

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

5:50am - Body weight @ 168.2lbs / 76.294kgs

7:25pm - 8 rep activation set plus 1 myo rep set (calves 25 plus 1)

Flat Bench - 83.75kgs x 8+2

Front Squat - 77.5kgs x 8+2

Standing Calf Raise - 167.kgs x 25+5

Close Grip Bench - 70kgs x 8+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold

MyFitnessPal - 2,550 kcals

Carbs - 309
Protein - 209
Fat - 51

Fitbit - 11,962 steps
 
Wednesday 07 February 2018

6:00am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 62, average heart rate was 53 (RR Interval range 47 to 64)

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

6:10am - Body weight @ 167.8lbs / 76.113kgs

7:00pm - 8 rep activation set plus 1 myo rep set (shrugs 25 plus 1)

Pendlay Rows - 115kgs x 8+2

Shrugs - 177.5kgs x 25+5

RDL - 77.5kgs x 8+2

BB Upright Rows - 42.5kgs x 8+2

BB Face Pulls - 42.5kgs x 8+2

EZ Curls - 28.75kgs x 8+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold

MyFitnessPal - 2,487 kcals

Carbs - 275
Protein - 217
Fat - 58

Fitbit - 9,688 steps
 
Thursday 08 February 2018

6:20am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 56 (RR Interval range 50 to 69)

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

6:30am - Body weight @ 167.2lbs / 75.841kgs

7:15pm - 8 rep activation set plus 2 myo rep sets (calves 25 plus 2)

Flat Bench - 83.75kgs x 8+2+2

Front Squat - 77.5kgs x 8+2+2

Standing Calf Raise - 167.5kgs x 25+5+5

Close Grip Bench - 70kgs x 8+2+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold

MyFitnessPal - 2,593 kcals

Carbs - 323
Protein - 185
Fat - 62

Fitbit - 5,025 steps
 
Friday 09 February 2018

6:00am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 59, average heart rate was 52.16 (RR Interval range 46.48 to 65.02)

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

6:10am - Body weight @ 166.8lbs / 75.659kgs

7:00pm - 8 rep activation set plus 2 myo rep set (shrugs 25 plus 2)

Pendlay Rows - 115kgs x 8+2+2

Shrugs - 177.5kgs x 25+5+5

RDL - 77.5kgs x 8+2+2

BB Upright Rows - 42.5kgs x 8+2+2

BB Face Pulls - 42.5kgs x 8+2+2

EZ Curls - 28.75kgs x 8+2+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold

MyFitnessPal - 2,581 kcals

Carbs - 313
Protein - 211
Fat - 55

Fitbit - 6,460 steps
 
Saturday 10 February 2018

4:35am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 58, average heart rate was 51.84 (RR Interval range 47.70 to 62.82)

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

4:45am - Body weight @ 167.6lbs / 76.022kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold

REST DAY

MyFitnessPal - 2,690 kcals

Carbs - 355
Protein - 169
Fat - 66

Fitbit - 5,405 steps
 
Sunday 11 February 2018

6:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 52.63 (RR Interval range 47.78 to 64.95)

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

Body weight @ 167.6lbs / 76.022kgs

8 rep activation set plus 3 myo rep sets (calves 25 plus 3)

Flat Bench - 83.75kgs x 8+2+2+2

Front Squat - 77.5kgs x 8+2+2+2

Standing Calf Raise - 167.5kgs x 25+5+5+5

Close Grip Bench - 70kgs x 8+2+2+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 25 seconds hold per side
Bird Dog - 2 x 25 seconds hold

MyFitnessPal - 2,582 kcals

Carbs - 322
Protein - 205
Fat - 54

Fitbit - 4,952 steps
 
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