mickc1965 training log

Monday 12 February 2018

6:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 62, average heart rate was 56.51 (RR Interval range 49.95 to 69.27)

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

7:00am - Body weight @ 168.2lbs / 76.294kgs

7:00pm - 8 rep activation set plus 3 myo rep set (shrugs 25 plus 3)

Pendlay Rows - 115kgs x 8+2+2+2

Shrugs - 177.5kgs x 25+5+5+5

RDL - 77.5kgs x 8+2+2+2

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

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

EZ Curls - 28.75kgs 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 - 2585 kcals

Carbs - 320
Protein - 206
Fat - 54

Fitbit - 5,103 steps
 
Tuesday 13 February 2018

5:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 52.34 (RR Interval range 46.48 to 63.73)

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

Today (and tomorrow as it is Valentines Day) is supposed to be a rest day but with todays good HRV I will do a squat and calves session only tonight

7:15pm - 8 rep activation set plus 4 myo rep sets (calves 25 plus 5)

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

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

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 - 2,548 kcals

Carbs - 316
Protein - 204
Fat - 52

Fitbit - 4,912 steps
 
Wednesday 14 February 2018

5:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 51.11 (RR Interval range 47.41 to 60.89)

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

5:30am - Body weight @ 168.0lbs / 76.202kgs

7:30pm - 8 rep activation set plus 4 myo rep sets (calves 25 plus 4)

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

Close Grip Bench - 70kgs x 8+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 - 2,604 kcals

Carbs - 291
Protein - 193
Fat - 74

Fitbit - 3,272 steps
 
Thursday 15 February 2018

6:10am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 52.92 (RR Interval range 47.89 to 64.67)

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

6:20am - Body weight @ 166.8lbs / 75.659kgs

7:05pm - 8 rep activation set plus 4 myo rep set (shrugs 25 plus 5)

Pendlay Rows - 115kgs x 8+2+2+2+2

Shrugs - 177.5kgs x 25+5+5+5+5+5

RDL - 77.5kgs x 8+2+2+2+2

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

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

EZ Curls - 28.75kgs x 8+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 - 2,643 kcals

Carbs - 313
Protein - 215
Fat - 59

Fitbit - 16,142 steps
 
Friday 16 February 2018

5:30am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 59, average heart rate was 58.05 (RR Interval range 50.40 to 70.78)

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

5:40am - 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

MyFitnessPal - 2,608 kcals

Carbs - 332
Protein - 208
Fat - 51

Fitbit - 15,321 steps
 
Saturday 17 February 2018

8:10am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 63, average heart rate was 56.08 (RR Interval range 48.88 to 69.42)

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

8:20am - Body weight @ 166.6lbs / 75.568kgs

Rest Day

MyFitnessPal - 4,209 kcals (2,592kcals from food plus 1,617 from alcohol) macros below from food only

Carbs - 222
Protein - 205
Fat - 100

Fitbit - 10,308 steps
 
Sunday 18 February 2018

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

Body weight @ 167.4lbs / 75.931kgs

Rest Day

MyFitnessPal - 2,682 kcals

Carbs - 345
Protein - 212
Fat - 50

Fitbit - 5,463 steps
 
Monday 19 February 2018

6:10am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 68, average heart rate was 53.22 (RR Interval range 46.33 to 71.69)

Your Parasympathetic activity is abnormally high. Your body is likely in a deep recovery mode and possibly over training. Good recovery activities include walking and very light exercise

6:20am - Body weight @ 168.6lbs / 76.476kgs

7:30pm - Deload week body weight exercises

Push Ups - 3 x 10
Air Squats - 3 x 10
Inverted Rows - 3 x 10

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 - 2,781 kcals

Carbs - 319
Protein - 210
Fat - 75

Fitbit - 5,573 steps
 
Tuesday 20 February 2018

5:10am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 58, average heart rate was 50.60 (RR Interval range 43.85 to 58.74)

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

5:20am - Body weight @ 168.2lbs / 76.294kgs

9:00pm - Deload week body weight exercises

Push Ups - 3 x 10
Air Squats - 3 x 10
Inverted Rows - 3 x 10

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 - 2,707 kcals

Carbs - 296
Protein - 217
Fat - 73

Fitbit - 9,885 steps
 
Wednesday 21 February 2018

5:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 52.81 (RR Interval range 46.90 to 64.40)

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

6:05am - Body weight @ 167.6lbs / 76.022kgs

7:30pm - Deload week body weight exercises

Push Ups - 3 x 10
Air Squats - 3 x 10
Inverted Rows - 3 x 10

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 - 2,748 kcals

Carbs - 339
Protein - 220
Fat - 58

Fitbit - 4,943 steps
 
Thursday 22 February 2018

5:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 52.38 (RR Interval range 47.12 to 66.57)

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

5:25am - Body weight @ 167.4lbs / 75.931kgs

7:30pm - 3 x 10 reps @ body weight

Push Ups - 3 x 10
Air Squats - 3 x 10
Inverted Rows - 3 x 10

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 - 2,772 kcals

Carbs - 339
Protein - 224
Fat - 59

Fitbit - 4,949 steps
 
Friday 23 February 2018

4:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 51.63 (RR Interval range 46.09 to 65.85)

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

4:55am - Body weight @ Body weight @ 167.4lbs / 75.931kgs

7:20pm - All exercises performed myo reps style - 25 rep activation set +1 myo rep set

Flat Bench - 58.75kgs x 25+5

Front Squat - 52.5kgs x 25+5

Standing Calf Raise - 179kgs x 25+5

Close Grip Bench - 47.5kgs x 25+5

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

Friday 23 February 2018

MyFitnessPal - 2,759 kcals

Carbs - 347
Protein - 215
Fat - 58

Fitbit - 5,125 steps
 
Saturday 24 February 2018

6:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 61, average heart rate was 54.53 (RR Interval range 48.53 to 65.29)

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

Had loads of problems with test as kept on getting spikes in heart rate of over 200 bpm so after 4 attempts I changed the battery but still had a 200+ spike in this test (couldn't be arsed to cancel and start again) so not sure how accurate today's test is!! It did say 1 artefact was corrected so should be accurate based on that.

6:55am - Body weight @ 167.8lbs / 76.113kgs

7:15pm - All exercises performed myo reps style - 25 rep activation set +1 myo rep set

Pendlay Rows - 80kgs x 25+5

Shrugs - 180kgs x 25+5

RDL - 52.5kgs x 25+5

Upright Rows - 28.75kgs x 25+5

BB Face Pulls - 28.75kgs x 25+5

EZ Curls - 20kgs x 25+5

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 - 2,757 kcals

Carbs - 340
Protein - 215
Fat - 61

Fitbit - 5,716 steps
 
Sunday 25 February 2018

4:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 59, average heart rate was 54.44 (RR Interval range 48.88 to 65.71)

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

Poor sleep again, wide awake at 4am, in bed for only 5 hours!!

5:00am - Body weight @ 167.6lbs / 76.022kgs

7:00pm - All exercises performed myo reps style - 25 rep activation set +3 myo rep sets

Flat Bench - 58.75kgs x 25+5+5+5

Front Squat - 52.5kgs x 25+5+5+5

Standing Calf Raise - 170kgs x 25+5+5+5

Close Grip Bench - 47.5kgs x 25+5+5+5

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 - 2,752 kcals

Carbs - 339
Protein - 216
Fat - 60

Fitbit - 5,649 steps
 
Monday 26 February 2018

5:30am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 58, average heart rate was 57.52 (RR Interval range 50.40 to 69.27)

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

5:40am - Body weight @ 167.4lbs / 75.931kgs

7:00pm - All exercises performed myo reps style - 25 rep activation set +3 myo rep sets

Pendlay Rows - 80kgs x 25+5+5+5

Shrugs - 180kgs x 25+5+5+5

RDL - 52.5kgs x 25+5+5+5

Upright Rows - 28.75kgs x 25+5+5+5

BB Face Pulls - 28.75kgs x 25+5+5+5

EZ Curls - 20kgs x 25+5+5+5

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

Monday 26 February 2018

MyFitnessPal - 3,008 kcals

Carbs - 383
Protein - 229
Fat - 63

Fitbit - 5,404 steps
 
Tuesday 27 February 2018

5:20am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 55.55 (RR Interval range 48.26 to 66.57)

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

5:30am - Body weight @ 168.2lbs / 76.294kgs

7:00pm - All exercises performed myo reps style - 25 rep activation set +5 myo rep sets

Front Squat - 52.5kgs x 25+5+5+5+5+5

Flat Bench - 58.75kgs x 25+5+5+5+5+5

Standing Calf Raise - 170kgs x 25+5+5+5+5+5

Close Grip Bench - 47.5kgs x 25+5+5+5+5+5

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 - 2,933 kcals

Carbs - 368
Protein - 222
Fat - 65

Fitbit - 4,048 steps
 
Wednesday 28 February 2018

5:05am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 56, average heart rate was 56.49 (RR Interval range 50.73 to 67.59)

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

5:15am - Body weight @ 168.6lbs / 76.476kgs

7:00pm - All exercises performed myo reps style - 25 rep activation set +5 myo rep sets

Pendlay Rows - 80kgs x 25+5+5+5+5+5

Shrugs - 180kgs x 25+5+5+5+5+5

RDL - 52.5kgs x 25+5+5+5+5+5

Upright Rows - 28.75kgs x 25+5+5+5+5+5

BB Face Pulls - 28.75kgs x 25+5+5+5+5+5

EZ Curls - 20kgs x 25+5+5+5+5+5

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 - 2,949 kcals

Carbs - 370
Protein - 224
Fat - 65

Fitbit - 5,503 steps
 
Thursday 01 March 2018

5:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 58, average heart rate was 57.68 (RR Interval range 50.86 to 67.96)

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

6:05am - Body weight @ 169.0lbs / 76.657kgs

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 - 2,570 kcals

Carbs - 322
Protein - 213
Fat - 48

Fitbit - 6,097 steps
 
Friday 02 March 2018

3:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 51.95 (RR Interval range 56.69 to 69.42)

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

6:05am - Body weight @ 169.0lbs / 76.657kgs

7:10pm - All exercises performed myo reps style - 20 rep activation set plus 1 myo rep set (calves 25 plus 1)

Front Squat - 58.75kgs x 20+4

Flat Bench - 66.25kgs x 20+4

Standing Calf Raise - 172.5kgs x 25+5

Close Grip Bench - 51.25kgs x 20+4

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 - 2,718 kcals

Carbs - 353
Protein - 215
Fat - 51

Fitbit - 4,271 steps
 
Saturday 03 March 2018

6:50am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 55.06 (RR Interval range 48.61 to 68.88)

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

7:00am - Body weight @ 167.4lbs / 75.931kgs

7:00pm - All exercises performed myo reps style - 20 rep activation set plus 1 myo rep set (shrugs 25+1)

Pendlay Rows - 88.75kgs x 20+4

Shrugs - 182.5kgs x 25+5

RDL - 56.25kgs x 20+4

BB Upright Rows - 33.75kgs x 20+4

BB Face Pulls - 33.75kgs x 20+4

EZ Curls - 21.25kgs x 20+4

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 - 2,707 kcals

Carbs - 344
Protein - 218
Fat - 52

Fitbit - 5,416 steps
 
Sunday 04 March 2018

6:10am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 62, average heart rate was 52.98 (RR Interval range 47.19 to 68.96)

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

6:20am - Body weight @ 168.2lbs / 76.294kgs

2:15pm - All exercises performed myo reps style - 20 rep activation set plus 3 myo rep sets (calves 25 plus 3)

Front Squat - 58.75kgs x 20+4+4+4

Flat Bench - 66.25kgs x 20+4+4+4

Standing Calf Raise - 172.5kgs x 25+5+5+5

Close Grip Bench - 51.25kgs x 20+4+4+4

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 - 2,839 kcals

Carbs - 372
Protein - 219
Fat - 53

Fitbit - 6,001 steps
 
Monday 05 March 2018

6:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 55.14 (RR Interval range 47.85 to 69.66)

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

6:25am - Body weight @ 167.6lbs / 76.022kgs

7:00pm - All exercises performed myo reps style - 20 rep activation set plus 3 myo rep sets (shrugs 25+3)

Rows - 88.75kgs x 20+4+4+4

Shrugs - 182.5kgs x 25+5+5+5

RDL - 56.25kgs x 20+4+4+4

BB Upright Rows - 33.75kgs x 20+4+4+4

BB Face Pulls - 33.75kgs x 20+4+4+4

EZ Curls - 21.25kgs x 20+4+4+4

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 - 2,821 kcals

Carbs - 368
Protein - 217
Fat - 54

Fitbit - 3,039 steps
 
Tuesday 06 March 2018

5:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 62 (Parasympathetic) with a score of 62, average heart rate was 56.89 (RR Interval range 50.99 to 72.88)

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

6:05am - Body weight @ 169.0lbs / 76.657kgs

7:00pm - All exercises performed myo reps style - 20 rep activation set plus 5 myo rep set (calves 25 plus 5)

Front Squat - 58.75kgs x 20+4+4+4+4+4

Flat Bench - 66.25kgs x 20+4+4+4+4+3+1

Standing Calf Raise - 172.5kgs x 25+5+5+5+5+5

Close Grip Bench - 51.25kgs x 20+4+4+4+4+4

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 - 2,878 kcals

Carbs - 378
Protein - 218
Fat - 55

Fitbit - 5,273 steps
 
Wednesday 07 March 2018

6:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 55.91 (RR Interval range 50.11 to 65.85)

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

6:35am - Body weight @ 168.0lbs / 76.202kgs

7:00pm - All exercises performed myo reps style - 20 rep activation set plus 5 myo rep set (shrugs 25+5)

Rows - 88.75kgs x 20+4+4+4+4+4

Shrugs - 182.5kgs x 25+5+5+5+5+5

RDL - 57.5kgs x 20+4+4+4+4+4

BB Upright Rows - 33.75kgs x 20+4+4+4+4

BB Face Pulls - 33.75kgs x 20+4+4+4+4+4

EZ Curls - 21.25kgs x 20+4+4+4+4+4

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 - 2,864 kcals

Carbs - 376
Protein - 217
Fat - 55

Fitbit - 5,318 steps
 
Thursday 08 March 2018

HRV Elite - completely forgot to do the test

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

7:00pm - All exercises performed myo reps style - 15 rep activation set plus 1 myo rep set (calves 25 +1)

Front Squats - 66.25kgs x 15+3

Flat Bench - 73.75kgs x 15+3

Standing Calf Raise - 175kgs x 25+5

Close Grip Bench - 60kgs x 15+3

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 - 2,711 kcals

Carbs - 348
Protein - 214
Fat - 52

Fitbit - 4,130 steps
 
Friday 09 March 2018

4:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 54.12 (RR Interval range 48.72 to 66.64)

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

4:55am - Body weight @ 168.4lbs / 76.385kgs

7:00pm - All exercises performed myo reps style - 15 rep activation set 1 myo rep set (shrugs 25 +1)

Row - 100kgs x 15+3

RDL - 63.75kgs x 15+3

Shrugs - 185kgs x 25+5

BB Upright Row - 37.5kgs x 15+3

BB Face Pull - 37.5kgs x 15+3

EZ Bicep curl - 23.75kgs x 15+3

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

Friday 09 March 2018

MyFitnessPal - 2,729 kcals

Carbs - 354
Protein - 211
Fat - 53

Fitbit - 4,753 steps
 
Saturday 10 March 2018

8:20am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 54.35 (RR Interval range 48.96 to 65.02)

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

8:30am - Body weight @ 168.0lbs / 76.202kgs

7:10pm - All exercises performed myo reps style - 15 rep activation set plus 3 myo rep sets (calves 25 +3)

Front Squat - 66.25kgs x 15+3+3+3

Flat Bench - 73.75kgs x 15+3+3+3

Standing Calf Raise - 175kgs x 25+5+5+5

Close Grip Bench - 60kgs x 15+3+3+3

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 - 2,820 kcals

Carbs - 363
Protein - 213
Fat - 58

Fitbit - 7,287 steps
 
Sunday 11 March 2018

6:45am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 51.14 (RR Interval range 46.27 to 63.67)

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

6:55am - Body weight @ 168.0lbs / 76.202kgs

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 - 2,543 kcals

Carbs - 317
Protein - 206
Fat - 51

Fitbit - 4,114 steps
 
Monday 12 March 2018

5:55am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60 average heart rate was 50.20 (RR Interval range 45.51 to 62.95)

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

6:05am - Body weight @ 168.4lbs / 76.385kgs

7:15pm - All exercises performed myo reps style - 15 rep activation set 3 myo rep sets (shrugs 25 +3)

BB Row - 100kgs x 15+3+3+3

RDL - 63.75kgs x 15+3+3+3

BB Rear Shrug - 185kgs x 25+5+5+5

BB Upright Row - 37.5kgs x 15+3+3+3

BB Face Pull - 37.5kgs x 15+3+3+3

EZ Bicep curl - 23.75kgs x 15+3+3+3

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 - 2,804 kcals

Carbs - 361
Protein - 216
Fat - 56

Fitbit - 5,064 steps
 
Tuesday 13 March 2018

Sleep - 10:16pm to 5:18am (Awake 0:53 / REM 1:20 / Light 3:52 / Deep 01:11)

5:35am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 60, average heart rate was 55.98 (RR Interval range 49.31 to 73.49)

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

5:45am - Body weight @ 168.8lbs / 76.566kgs

7:00pm - All exercises performed myo reps style - 15 rep activation set plus 5 myo rep sets (calves 25 +5)

Front Squat - 66.25kgs x 15+3+3+3+3+3

Flat Bench - 73.75kgs x 15+3+3+3+3+2+1

Standing Calf Raise - 175kgs x 25+5+5+5+5+5

Close Grip Bench - 60kgs x 15+3+3+3+3+3

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 - 2,897 kcals

Carbs - 376
Protein - 217
Fat - 59

Fitbit - 5,638 steps
 
Wednesday 14 March 2018

Sleep - 6:48hrs (22:17 to 05:05 - Awake 0:38 / REM 1:43 / Light 6:36 / Deep 0:51)

5:35am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 63, average heart rate was 53.16 (RR Interval range 48.38 to 66.86)

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

5:45am - Body weight @ 168.8lbs / 76.566kgs

7:10pm - All exercises performed myo reps style - 15 rep activation set 5 myo rep sets (shrugs 25 +5)

BB Row - 100kgs x 15+3+3+3+3+3

RDL - 63.75kgs x 15+3+3+3+3+3

BB Rear Shrug - 185kgs x 25+5+5+5+5+5

BB Upright Row - 37.5kgs x 15+3+3+3+3+3

BB Face Pull - 37.5kgs x 15+3+3+3+3+3

EZ Bicep curl - 23.75kgs x 15+3+3+3+3+3

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold

MyFitnessPal - 2,911 kcals

Carbs - 374
Protein - 220
Fat - 60

Fitbit - 4,905 steps
 
Thursday 15 March 2018

Sleep 6:03hrs, in bed from 21:51 to 04:35

Awake 0:41
REM 1:32
Light 3:15
Deep 1:16

5:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 57, average heart rate was 53.11 (RR Interval range 47.37 to 61.94)

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

5:35am - Body weight @ 168.8lbs / 76.566kgs

7:15pm - All exercises performed myo reps style - 10 rep activation set plus 1 myo rep set (calves 25 +1)

Front Squat - 75kgs x 10+2

Flat Bench - 83.75kgs x 10+2

Standing Calf Raise - 177.5kgs x 25+5

Close Grip Bench - 67.5kgs x 10+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold per side

MyFitnessPal - 2,719 kcals

Carbs - 343
Protein - 216
Fat - 54

Fitbit - 5,552 steps
 
Friday 16 March 2018

Sleep 4:42, in bed from 21:58 to 03:10

Awake 0:30
REM 1:16
Light 2:45
Deep 0:41

HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 65, average heart rate was 52.83 (RR Interval range 46.58 to 66.86)

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 @ Body weight @ 168.8lbs / 76.566kgs

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

Row - 112.5kgs x 10+2

BB Rear Shrug - 187.5kgs x 25+5

RDL - 72.5kgs x 10+2

BB Upright Row - 42.5kgs x 10+2

BB Face Pull - 42.5kgs x 10+2

EZ Bicep curl - 27.5kgs x 10+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold per side

Friday 16 March 2018

MyFitnessPal - 4,303 kcals (2,726 kcals from food plus 1,577 from alcohol) macros below from food only

Carbs - 334
Protein - 222
Fat - 58

Fitbit - 11,464 steps
 
Saturday 17 March 2018

Sleep 7:19, in bed from 0:21 to 8:30

Awake 0:50
REM 2:01
Light 2:45
Deep 1:16

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

Body weight @ 168.6lbs / 76.476kgs

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

Row - 112.5kgs x 10+2+2+2

BB Rear Shrug - 187.5kgs x 25+5+5+5

RDL - 72.5kgs x 10+2+2+2

BB Upright Row - 42.5kgs x 10+2+2+2

BB Face Pull - 42.5kgs x 10+2+2+2

EZ Bicep curl - 27.5kgs x 10+2+2+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold per side

MyFitnessPal - 2,834 kcals

Carbs - 360
Protein - 220
Fat - 57

Fitbit - 8,809 steps
 
Sunday 18 March 2018

Sleep 7:18, in bed from 22:29 to 06:42

Awake 0:55
REM 1:09
Light 4:47
Deep 1:22

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 51.94 (RR Interval range 46.55 to 63.47)

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

Body weight @ 168.8lbs / 76.566kgs

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

Front Squat - 75kgs x 10+2+2+2

Flat Bench - 83.75kgs x 10+2+2+2

Standing Calf Raise - 177.5kgs x 25+5+5+5

Close Grip Bench - 67.5kgs x 10+2+2+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold per side

MyFitnessPal - 2,831 kcals

Carbs - 363
Protein - 217
Fat - 57

Fitbit - 11,617 steps
 
Monday 19 March 2018

Sleep 7:46, in bed from 21:40 to 06:14

Awake 0:48
REM 2:17
Light 4:20
Deep 1:09

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 54.48 (RR Interval range 48.57 to 65.71)

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

Body weight @ 168.8lbs / 76.566kgs

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

Row - 112.5kgs x 10+2+2+2+2+2

BB Rear Shrug - 187.5kgs x 25+5+5+5+5+5

RDL - 72.5kgs x 10+2+2+2+2+2

BB Upright Row - 42.5kgs x 10+2+2+2+2+2

BB Face Pull - 42.5kgs x 10+2+2+2+2+2

EZ Bicep curl - 27.5kgs x 10+2+2+2+2+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold per side

MyFitnessPal - 2,878 kcals

Carbs - 374
Protein - 218
Fat - 57

Fitbit - 10,253 steps
 
Tuesday 20 March 2018

Sleep 7:15, in bed from 22:18 to 06:36

Awake 1:03
REM 2:06
Light 4:11
Deep 0:58

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 54.26 (RR Interval range 48.65 to 66.64)

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

Body weight @ 168.8lbs / 76.566kgs

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold per side

Rest day

MyFitnessPal - 2,583 kcals

Carbs - 314
Protein - 211
Fat - 55

Fitbit - 12,527 steps
 
Wednesday 21 March 2018

Sleep 6:35, in bed from 22:30 to 06:10

Awake 1:05
REM 1:22
Light 4:06
Deep 1:07

Not sure the above is correct as had a bad night with the missus being ill, awake on and off from around 3am. Side effects of chemo are harsh for her at the moment and will probably only get worse :-(

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 58, average heart rate was 54.15 (RR Interval range 48.42 to 65.64)

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

Again above score probably influenced by lack of sleep last night.

Body weight @ 169.0lbs / 76.657kgs

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

Front Squat - 75kgs x 10+2+2+2+2+2

Flat Bench - 83.75kgs x 10+2+2+2+2+2

Standing Calf Raise - 177.5kgs x 25+5+5+5+5+5

Close Grip Bench - 67.5kgs x 10+2+2+2+2+2

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold per side

MyFitnessPal - 2,893 kcals

Carbs - 379
Protein - 244
Fat - 58

Fitbit - 6,503 steps
 
Thursday 22 March 2018

Strategic Deconditioning / Holiday

Sleep 6:16, in bed from 22:09 to 05:20

Awake 0:55
REM 1:11
Light 3:47
Deep 1:18

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 55.21 (RR Interval range 49.51 to 69.74)

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

Body weight @ 168.8lbs / 76.566kgs

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold

MyFitnessPal - 2,313 kcals

Carbs - 311
Protein - 151
Fat - 53

Fitbit - 18,698 steps
 
Friday 23 March 2018

Strategic Deconditioning / Holiday

Sleep 5:09, in bed from 0:45 to 6:36

Awake 0:42
REM 0:54
Light 3:26
Deep 0:49

HRV Elite - no test as forgot my chests strap, doh!!

Body weight @ 168.4lbs / 76.385kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold

MyFitnessPal - 3,201 kcals (1,939 kcals from food plus 1,262 from alcohol) macros below from food only

Carbs - 250
Protein - 153
Fat - 36

Fitbit - 16,123steps
 
Saturday 24 March 2018

Strategic Deconditioning / Holiday

Sleep 5:11, in bed from 2:50 to 8:47

Awake 0:46
REM 1:05
Light 3:15
Deep 0:51

HRV Elite - no test as forgot my chests strap, doh!!

Body weight @ 167.8lbs / 76.113kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold

MyFitnessPal - 4,013 kcals (2,249 kcals from food plus 1,764 from alcohol) macros below from food only

Carbs - 270
Protein - 125
Fat - 78

Fitbit - 15,046 steps
 
Sunday 25 March 2018

Strategic Deconditioning / Holiday

Sleep 7:23, in bed from 0:38 to 8:55 (9:55 BST)

Awake 0:54
REM 1:36
Light 4:26
Deep 1:21

HRV Elite - no test as forgot my chests strap, doh!!

Body weight @ 168.4lbs / 76.385kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold

MyFitnessPal - 3,948 kcals (2,346 kcals from food plus 1,602 from alcohol) macros below from food only

Carbs - 232
Protein - 169
Fat - 81

Fitbit - 17,041 steps
 
Monday 26 March 2018

Strategic Deconditioning / Holiday

Sleep 5:50, in bed from 1:38 to 8:04

Awake 0:36
REM 1:48
Light 2:58
Deep 1:04

HRV Elite - no test as forgot my chests strap, doh!!

Body weight @ 168.0lbs / 76.202kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold

MyFitnessPal - 2,944 kcals

Carbs - 354
Protein - 205
Fat - 77

Fitbit - 23,152 steps
 
With the HRV Elite app, do you recommend the Polar H7 or H10 HRM? Your log peaked my interest.
 
Tuesday 27 March 2018

Strategic Deconditioning / Holiday

Sleep 7:13, in bed from 10:49 to 7:27

Awake 1:25
REM 0:58
Light 5:00
Deep 1:15

HRV Elite - no test as forgot my chests strap, doh!!

Body weight @ 169.6lbs / 76.929kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold

MyFitnessPal - 2,963 kcals

Carbs - 408
Protein - 176
Fat - 69

Fitbit - 26,650 steps
 
Wednesday 28 March 2018

Strategic Deconditioning / Holiday

Sleep 4:29, in bed from 11:09 to 4:15

Awake 0:37
REM 1:00
Light 3:03
Deep 0:26

HRV Elite - no test as forgot my chests strap, doh!!

Body weight @ 170.0lbs / 77.111kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold

MyFitnessPal - 2,474 kcals

Carbs - 340
Protein - 169
Fat - 49

Fitbit - 15,051 steps
 
Thursday 29 March 2018

Strategic Deconditioning (Day 8)

Sleep 7:42, in bed from 21:26 to 06:22

Awake 1:14
REM 1:40
Light 4:35
Deep 1:27

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 61, average heart rate was 53.57 (RR Interval range 48.08 to 67.22)

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

Body weight @ 169.4lbs / 76.838kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold

MyFitnessPal - 2,572 kcals

Carbs - 355
Protein - 175
Fat - 50

Fitbit - 20,967 steps
 
Friday 30 March 2018

Strategic Deconditioning (Day 9)

Sleep 4:45, in bed from 11:29 to 4:58

Awake 0:44
REM 1:08
Light 2:58
Deep 0:39

5:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 52.54 (RR Interval range 46.65 to 65.92)

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

5:30am - Body weight @ 167.8lbs / 76.113kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold

MyFitnessPal - 4,661 kcals (2,503 kcals from food plus 2,153 from alcohol) macros below from food only

Carbs - 349
Protein - 166
Fat - 50

Fitbit - 20,197 steps
 
Saturday 31 March 2018

Sleep 7:29, in bed from 0:52 to 9:27

Awake 1:06
REM 1:28
Light 5;11
Deep 0:50

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

Body weight @ 170.6lbs / 77.383kgs

Abs / Core

Curl Up - 2 sets x 10 reps with 10 seconds hold
Side Bridge - 2 x 30 seconds hold per side
Bird Dog - 2 x 30 seconds hold

All exercises performed myo reps style - 25 rep activation set +1 myo rep set

Pendlay Rows - 81.25kgs x 25+5

Shrugs - 188.75kgs x 25+5

RDL - 53.75kgs x 25+5

Upright Rows - 30kgs x 25+5

BB Face Pulls - 30kgs x 25+5

EZ Curls - 21.25kgs x 25+5

MyFitnessPal - 2,774 kcals

Carbs - 398
Protein - 173
Fat - 54

Fitbit - 16,287 steps
 
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