mickc1965 training log

Sunday 01 April 2018

Sleep 7:06, in bed from 23:51 to 8:05

Awake 1:08
REM 0:48
Light 5:06
Deep 1:12

8:15am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 62, average heart rate was 52.65 (RR Interval range 47.44 to 66.35)

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

8:30am - 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

2:00pm - All exercises performed myo reps style - 25 rep activation set +1 myo rep set

Flat Bench - 60kgs x 25+5

Front Squat - 53.75kgs x 25+5

Standing Calf Raise - 178.75kgs x 25+5

Close Grip Bench - 48.75kgs x 25+5

MyFitnessPal - 7,395 kcals (5,294 kcals from food plus 2,101 from alcohol) macros below from food only

Carbs - 641
Protein - 155
Fat - 245

Fitbit - 5,009 steps
 
Monday 02 April 2018

Sleep 6:59, in bed from 0:05 to 8:05

Awake 1:04
REM 1:41
Light 4:25
Deep 0:53

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

Body weight @ 169.0lbs / 76.657kgs

Went to train at 7:00pm and felt as sick as a dog on activation set of Pendlay Rowa, so packed up and went back in the house, no dinner tonight due to this.

MyFitnessPal - 1,856 kcals

Carbs - 170
Protein - 113
Fat - 82

Fitbit - 5,573 steps
 
Tuesday 03 April 2018

Sleep 07:41, in bed from 20:45 to 05:58
Awake 1:32
REM 1:36
Light 5:31
Deep 0:34

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 60, average heart rate was 56.84 (RR Interval range 51.24 to 72.37)

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

Body weight @ 170.4lbs / 77.292kgs

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 +3 myo rep sets

Pendlay Rows - 81.25kgs x 25+5+5+5

Shrugs - 188.75kgs x 25+5+5+5

RDL - 53.75kgs x 25+5+5+5

Upright Rows - 30kgs x 25+5+5+5

BB Face Pulls - 30kgs x 25+5+5+5

EZ Curls - 21.25kgs x 25+5+5+5

MyFitnessPal - 1,903 kcals

Carbs - 251
Protein - 141
Fat - 36

Fitbit - 32,183 steps
 
Wednesday 04 April 2018

Sleep 6:19 (in bed 22:36 to 6:00)

Awake 1:05
REM 0:44
Light 4:34
Deep 1:01

HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 55, average heart rate was 53.98 (RR Interval range 48.96 to 67.15)

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

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

All exercises performed myo reps style - 25 rep activation set +3 myo rep sets

Flat Bench - 60kgs x 25+5+5+5

Front Squat - 53.75kgs x 25+5+5+5

Standing Calf Raise - 178.75kgs x 25+5+5+5

Close Grip Bench - 50kgs x 25+5+5+5

MyFitnessPal - 2,593 kcals

Carbs - 274
Protein - 196
Fat - 76

Fitbit - 20,241 steps
 
Thursday 05 April 2018

Sleep 07:04 (in bed 22:13 to 06:19)

Awake 1:02
REM 2:05
Light 4:08
Deep 0:51

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 52.59 (RR Interval range 47.70 to 64.00)

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

Body weight @ 167.6lbs / 76.022kgs

All exercises performed myo reps style - 25 rep activation set +5 myo rep sets

Pendlay Rows - 81.25kgs x 25+5+5+5+5+5

Shrugs - 188.75kgs x 25+5+5+5+5+5

RDL - 53.75kgs x 25+5+5+5+5+5

Upright Rows - 30kgs x 25+5+5+5+5+5

BB Face Pulls - 30kgs x 25+5+5+5+5+5

EZ Curls - 21.25kgs x 25+5+5+5+5+5

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 - 2,775 kcals

Carbs - 395
Protein - 172
Fat - 55

Fitbit - 5,039 steps
 
Friday 06 April 2018

Sleep 6:30 (in bed from 22:03 - 05:59)

Awake 0:56
REM 0:48
Light 4:52
Deep 0:50

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 62, average heart rate was 54.05 (RR Interval range 48.80 to 76.70)

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

Body weight @ 167.6lbs / 76.022kgs

All exercises performed myo reps style - 25 rep activation set +5 myo rep sets

Flat Bench - 60kgs x 25+5+5+5+5+5

Front Squat - 53.75kgs x 25+5+5+5+5+5

Standing Calf Raise - 178.75kgs x 25+5+5+5+5+5

Close Grip Bench - 50kgs x 25+5+5+5+5+5

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 - 2,795 kcals

Carbs - 406
Protein - 166
Fat - 55

Fitbit - 5,666 steps
 
Saturday 07 April 2018

Sleep 6:58, in bed from22:10 to 05:59

Awake 0:51
REM 1:29
Light 3:53
Deep 1:11

6:25am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 57, average heart rate was 53.89 (RR Interval range 48.30 to 65.92)

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

6:35am - Body weight @ 168.2lbs / 76.294kgs

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

Pendlay Rows - 90kgs x 20+4

Shrugs - 190kgs x 25+5

RDL - 60kgs x 20+4

BB Upright Rows - 35kgs x 20+4

BB Face Pulls - 35kgs x 20+4

EZ Curls - 22.5kgs x 20+4

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 - 2,738 kcals

Carbs - 398
Protein - 169
Fat - 51

Fitbit - 4,609 steps
 
Sunday 08 April 2018

Sleep 5:30, in bed from 23:12 to 5:53

Awake 1:11
REM 0:53
Light 3:54
Deep 0:43

6:00am - HRV Elite info (based on 4 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 50, average heart rate was 53.79 (RR Interval range 49.95 to 62.49)

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

Had a poor nights sleep I was awake a lot more than the Fitbit suggests (assume this affected HRV score as well) as wife had a pretty bad night (ascites), would imagine they will drain it within the next week or so, due her 3 monthly PET scan on Wednesday and gets her results on Thursday.

6:10am - Body weight @ 168.8lbs / 76.566kgs

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

Flat Bench - 67.5kgs x 20+4

Front Squat - 60kgs x 20+4

Standing Calf Raise - 180kgs x 25+5

Close Grip Bench - 55kgs x 20+4

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

Sunday 08 April 2018

MyFitnessPal - 2,732 kcals

Carbs - 391
Protein - 171
Fat - 52

Fitbit - 4,787 steps
 
Monday 09 April 2018

Sleep 7:57 (in bed from 21:55 - 07:00)

Awake 1:08
REM 2:07
Light 5:02
Deep 0:48

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 56, average heart rate was 57.00 (RR Interval range 51.20 to 67.29)

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

Body weight @ 168.4lbs / 76.385kgs

All exercises performed myo reps style - 20 rep activation set plus 3 (x4 rep) myo rep sets (shrugs 25+3)

Pendlay Rows - 90kgs x 20+4+4+4

Shrugs - 190kgs x 25+5+5+5

RDL - 60kgs x 20+4+4+4

BB Upright Rows - 35kgs x 20+4+4+4

BB Face Pulls - 35kgs x 20+4+4+4

EZ Curls - 22.5kgs x 20+4+4+4

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 - 2,796 kcals

Carbs - 412
Protein - 175
Fat - 50

Fitbit - 4,879 steps
 
Tuesday 10 April 2018

Sleep 07:21 (in bed 22:14 to 06:28)

Awake 0:53
REM 2:22
Light 3:55
Deep 1:04

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 55.07 (RR Interval range 49.03 to 68.04)

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 - 20 rep activation set plus 3 myo rep sets (calves 25 plus 3)

Flat Bench - 67.5kgs x 20+4+4+4

Front Squat - 60kgs x 20+4+4+4

Standing Calf Raise - 180kgs x 25+5+5+5

Close Grip Bench - 55kgs x 20+4+4+4

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 - 2,818 kcals

Carbs - 418
Protein - 174
Fat - 50

Fitbit - 5,768 steps
 
Wednesday 11 April 2018

Sleep 07:04 (in bed 21:57 to 06:16)

Awake 1:15
REM 1:23
Light 4:51
Deep 0:50

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 57.90 (RR Interval range 49.91 to 68.57)

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

Body weight @ 169.4lbs / 76.838kgs

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

BB Row - 90kgs x 20+4+4+4+4+4

BB Rear Shrug - 190kgs x 25+5+5+5+5+5

RDL - 60kgs x 20+4+4+4+4+4

BB Upright Row - 35kgs x 20+4+4+4+4+4

BB Face Pull - 35kgs x 20+4+4+4+4+4

EZ Bicep Curl - 22.5kgs x 20+4+4+4+4+4

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 - 2,861 kcals

Carbs - 426
Protein - 174
Fat - 51

Fitbit - 4,778 steps
 
Thursday 12 April 2018

Sleep 6:18, (in bed 22:03 to 05:11), quality of sleep 84%

Awake 0:50
REM 1:54
Light 3:15
Deep 1:09

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 63, average heart rate was 53.13 (RR Interval range 47.89 to 69.03)

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 @ 169.0lbs / 76.657kgs

The other half got her scan results and everything is still stable so current chemo protocol is doing what it's supposed to, she has got to have her ascites drained tomorrow so today is not as rest day as planned.

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

Flat Bench - 67.5kgs x 20+4+4+4+4+4

Front Squat - 60kgs x 20+4+4+4+4+4

Standing Calf Raise - 180kgs x 25+5+5+5+5+5

Close Grip Bench - 55kgs x 4+4+4+4+4

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 - 2,779 kcals

Carbs - 410
Protein - 173
Fat - 50

Fitbit - 7,404 steps
 
Friday 13 April 2018

Sleep 5:16 (in bed 21:30 to 03:20), quality of sleep 59%

Awake 0:34
REM 1:46
Light 2:23
Deep 1:07

Up early as got to take missus to Hospital to have her ascites drained but had to go to work first to get a quote out :-(

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 54.16 (RR Interval range 49.27 to 66.78)

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

Body weight @ 169.6lbs / 76.929kgs

All exercises performed myo reps style - 15 rep activation set plus 1 myo rep set (shrugs 25 +1)

BB Row - 101.25kgs x 15+3

BB Rear Shrug - 191.25kgs x 25+5

RDL - 66.25kgs x 15+3

BB Upright Row - 38.75kgs x 15+3

BB Face Pull - 38.75kgs x 15+3

EZ Bicep curl - 25kgs x 15+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 - 2,506 kcals

Carbs - 347
Protein - 162
Fat - 53

Fitbit - 8,317 steps
 
Saturday 14 April 2018

Sleep 5:16 (in bed 23:28 to 05:19), quality of sleep 59%

Awake 0:35
REM 1:29
Light 2:50
Deep 0:57

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 61, average heart rate was 56.70 (RR Interval range 50.44 to 67.89)

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

Body weight @ 169.4lbs / 76.838kgs

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

Flat Bench - 73.75kgs x 15+3

Front Squat - 67.5kgs x 15+3

Standing Calf Raise - 181.25kgs x 25+5

Close Grip Bench - 61.25kgs x 15+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 - 2,934 kcals

Carbs - 419
Protein - 182
Fat - 59

Fitbit - 10,222 steps
 
Sunday 15 April 2018

Sleep 5:40 (in bed 22:01 to 4:38), quality of sleep 78%

Awake 0:57
REM 1:35
Light 3:00
Deep 1:05

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 53.08 (RR Interval range 47.44 to 64.81)

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 - 15 rep activation set plus 3 myo rep sets (shrugs 25 +3)

BB Row - 101.25kgs x 15+3+3+3

BB Rear Shrug - 191.25kgs x 25+5+5+5

RDL - 66.25kgs x 15+3+3+3

BB Upright Row - 38.75kgs x 15+3+3+3

BB Face Pull - 38.75kgs x 15+3+3+3

EZ Bicep curl - 25kgs x 15+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 - 3,094 kcals

Carbs - 440
Protein - 201
Fat - 59

Fitbit - 7,948 steps
 
Monday 16 April 2018

Sleep 5:33 (in bed 21:59 to 4:35), quality of sleep 74%

Awake 1:03
REM 1:09
Light 3:19
Deep 1:05

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 52.80 (RR Interval range 47.37 to 63.87)

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

Body weight @ 169.6lbs / 76.929kgs

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

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

Front Squat - 67.5kgs x 15+3+3+3

Standing Calf Raise - 181.25kgs x 25+5+5+5

Close Grip Bench - 61.25kgs x 15+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 - 2,978 kcals

Carbs - 441
Protein - 185
Fat - 52

Fitbit - 4,202 steps
 
Tuesday 17 April 2018

Sleep 5:56 (in bed 21:43 to 04:20), quality of sleep 57%

Awake 0:36
REM 1:32
Light 3:19
Deep 1:05

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 58, average heart rate was 53.09 (RR Interval range 47.41 to 64.00)

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

Body weight @ 168.6lbs / 76.476kgs

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

BB Row - 101.25kgs x 15+3+3+3+3+3

BB Rear Shrug - 191.25kgs x 25+5+5+5+5+5

RDL - 66.25kgs x 15+3+3+3+3+3

EZ Bicep curl - 25kgs 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 - 2,949 kcals

Carbs - 432
Protein - 189
Fat - 51

Fitbit - 3,385 steps
 
Wednesday 19 April 2018

Sleep 5:18 (in bed 22:49 to 04:00), quality of sleep 74%

Awake 0:53
REM 1:21
Light 3:03
Deep 0:54

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 54.11 (RR Interval range 49.07 to 65.92)

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 - 15 rep activation set plus 5 myo rep sets

BB Upright Row - 38.75kgs x 15+3+3+3+3+3

BB Face Pull - 38.75kgs x 15+3+3+3+3+3

Front Squat - 67.5kgs 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 - 2,802 kcals

Carbs - 400
Protein - 187
Fat - 50

Fitbit - 6,204 steps
 
Thursday 20 April 2018

Sleep 6:32 (in bed 21:48 to 04:55), quality of sleep 67%

Awake 0:35
REM 2:11
Light 3:10
Deep 111

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 54.88 (RR Interval range 48.53 to 69.50)

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

Body weight @ 169.8lbs / 77.020kgs

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

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

Standing Calf Raise - 181.25kgs x 25+5+5+5+5+5

Close Grip Bench - 61.25kgs 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 - 2,490 kcals

Carbs - 356
Protein - 174
Fat - 41

Fitbit - 25,239 steps
 
Friday 20 April 2018

Sleep 4:36 (in bed 22:46 to 04:20), quality of sleep 62%

Awake 0:58
REM 1:02
Light 3:06
Deep 0:28

HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 54, average heart rate was 55.78 (RR Interval range 50.61 to 55.78)

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

Body weight @ 169.0lbs / 76.657kgs

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

BB Row - 113.75kgs x 10+2

BB Rear Shrug - 192.5kgs x 25+5

RDL - 73.75kgs x 10+2

BB Upright Row - 43.75kgs x 10+2

BB Face Pull - 43.75kgs x 10+2

EZ Bicep curl - 28.75kgs x 10+2

Flat Bench - 83.75kgs x 10+2

Front Squat - 76.25kgs x 10+2

Standing Calf Raise - 182.5kgs x 25+5

Close Grip Bench - 68.75kgs x 10+2
 
Monday 23 April 2018

Sleep 4:54 (in bed 00:54 to 06:29)

Awake 0:36
REM 1:04
Light 2:53
Deep 1:02

Body weight @ 176.2lbs / 79.923kgs

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

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

Front Squat - 76.25kgs x 10+2+2+2

Standing Calf Raise - 182.5kgs x 25+5+5+5

Close Grip Bench - 68.75kgs x 10+2+2+2

MyFitnessPal - 2,172 kcals

Carbs - 281
Protein - 113
Fat - 61

Fitbit - 7,374 steps
 
Tuesday 24 April 2018

Sleep 7:07 (in bed 21:57 to 06:28), quality of sleep 86%

Awake 1:24
REM 1:17
Light 4:38
Deep 1:12

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 54, average heart rate was 58.59 (RR Interval range 53.29 to 70.87)

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

Body weight @ 176.0lbs / 79.832kgs (put on ~7lbs on weekend away)

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

BB Row - 113.75kgs x 10+2+2+2

BB Rear Shrug - 192.5kgs x 25+5+5+5

RDL - 73.75kgs x 10+2+2+2

BB Upright Row - 43.75kgs x 10+2+2+2

BB Face Pull - 43.75kgs x 10+2+2+2

EZ Bicep curl - 28.75kgs 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 - 2,505 kcals

Carbs - 320
Protein - 206
Fat - 44

Fitbit - 6,938 steps
 
Wednesday 25 April 2018

Sleep 6:37 (in bed 22:22 to 06:32), quality of sleep 92%

Awake 1:33
REM 1:09
Light 4:12
Deep 1:16

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 53.93 (RR Interval range 48.92 to 66.49)

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

Body weight @ 172.8lbs / 78.381kgs

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

Front Squat - 76.25kgs x 10+2+2+2+2+2

RDL - 73.75kgs x 10+2+2+2+2+2

Standing Calf Raise - 182.5kgs x 25+5+5+5+5+5

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 - 2,423 kcals

Carbs - 310
Protein - 200
Fat - 43

Fitbit - 8,349 steps
 
Thursday 26 April 2018

Sleep 7:00 (in bed 22:22 to 06:37), quality of sleep 89%

Awake 1:10
REM 2:23
Light 3:22
Deep 1:05

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 55, average heart rate was 56.38 (RR Interval range 49.95 to 69.19)

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

Body weight @ 171.6lbs / 77.836kgs

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

BB Row - 113.75kgs x 10+2+2+2+2+2

BB Rear Shrug - 192.5kgs x 25+5+5+5+5+5

EZ Bicep curl - 28.75kgs 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 - 2,431 kcals

Carbs - 290
Protein - 218
Fat - 44

Fitbit - 9,700 steps
 
Friday 27 April 2018

Sleep 5:36 (in bed 21:48 to 04:30), quality of sleep 85%

Awake 1:06
REM 0:57
Light 4:00
Deep 0:39

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 53.63 (RR Interval range 48.88 to 65.50)

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 - 10 rep activation set plus 5 myo rep sets (calves 25 +5)

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

BB Face Pull - 43.75kgs x 10+2+2+2+2+2

Close Grip Bench - 68.75kgs x 10+2+2+2+2+2

BB Upright Row - 43.75kgs 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 - 2,484 kcals

Carbs - 338
Protein - 191
Fat - 41

Fitbit - 9,361 steps
 
Saturday 28 April 2018

Sleep 7:36hrs (in bed from 22:04 to 06:59), quality of sleep 86%

Awake 1:19
REM 2:11
Light 4:08
Deep 1:17

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 57.36 (RR Interval range 52.38 to 67.89)

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

Body weight @ 169.4lbs / 76.838kgs

All exercises performed myo reps style - 8 rep activation set 1 myo rep set (calves 25 +1)

Front Squat - 78.75kgs x 8+2

RDL -78.75 kgs x 8+2

Standing Calf Raise - 183.75kgs x 25+5

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 - 2,483 kcals

Carbs - 335
Protein - 194
Fat - 41

Fitbit - 10,540 steps
 
Sunday 29 April 2018

Sleep 6:20hrs (in bed from 23:49 to 07:09), quality of sleep 79%

Awake 1:00
REM 1:24
Light 3:51
Deep 1:05

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 57, average heart rate was 56.25 (RR Interval range 51.63 to 68.65)

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

Body weight @ 169.0lbs / 76.657kgs

All exercises performed myo reps style - 8 rep activation set 1 myo rep set (shrugs 25 +1)

Pendlay Rows - 116.25kgs x 8+2

Shrugs - 193.75kgs x 25+5

EZ Curls - 30kgs x 8+2

Flat Bench - 85kgs x 8+2

BB Upright Rows - 45kgs x 8+2

BB Face Pulls - 45kgs x 8+2

Close Grip Bench - 71.25kgs x 8+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 - 2,478 kcals

Carbs - 318
Protein - 205
Fat - 43

Fitbit - 10,342 steps
 
Monday 30 April 2018

Sleep 6:26hrs (in bed from 21:49 to 05:15), quality of sleep 68%

Awake 1:00
REM 0:59
Light 4:34
Deep 0:53

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 54.63 (RR Interval range 49.51 to 66.21)

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 - 8 rep activation set 3 myo rep sets (calves 25 +3)

Front Squat - 78.75kgs x 8+2+2+2

RDL - 78.75kgs x 8+2+2+2

Standing Calf Raise - 183.75kgs x 25+5+5+5

BB Face Pulls -45 kgs x 8+2+2+2

BB Upright Rows - 45kgs x 8+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 - 2,458 kcals

Carbs - 316
Protein - 212
Fat - 38

Fitbit - 10,504 steps
 
Tuesday 01 May 2018

Sleep 6:27hrs (in bed from 21:59 to 05:41), quality of sleep 71%

Awake 1:15
REM 1:11
Light 4:02
Deep 1:14

HRV Elite info (based on 4 minute test) - Morning Readiness level was 58 (Parasympathetic) with a score of 58, average heart rate was 54.20 (RR Interval range 48.38 to 70.30)

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

Body weight @ 169.0lbs / 76.657kgs

All exercises performed myo reps style - 8 rep activation set 3 myo rep sets (shrugs 25 +3)

Flat Bench - 85kgs x 8+2+2+2

Pendlay Rows - 116.25kgs x 8+2+2+2

Shrugs - 193.75kgs x 25+5+5+5

EZ Curls - 30kgs x 8+2+2+2

Close Grip Bench - 71.25kgs x 8+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 - 2,243 kcals

Carbs - 279
Protein - 204
Fat - 34

Fitbit - 9,620 steps
 
Wednesday 02 May 2018

Sleep 6:57hrs (in bed from 22:00 to 05:53), quality of sleep 82%

Awake 0:56
REM 1:28
Light 4:12
Deep 1:17

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 58, average heart rate was 56.34 (RR Interval range 51.85 to 72.03)

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

Body weight @ 168.4lbs / 76.385kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (calves 25 +5)

Front Squat - 78.75kgs x 8+2+2+2+2+2

RDL - 78.75kgs x 8+2+2+2+2+2

Standing Calf Raise - 183.75kgs x 25+5+5+5+5+5

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 - 2,511 kcals

Carbs - 308
Protein - 227
Fat - 41

Fitbit - 5,771 steps
 
Thursday 03 May 2018

Sleep 7:04hrs (in bed from 21:57 to 06:02), quality of sleep 62%

Awake 1:01
REM 1:58
Light 4:02
Deep 1:04

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 54, average heart rate was 55.40 (RR Interval range 51.24 to 64.00)

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

Body weight @ 168.0lbs / 76.202kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25 +5)

Pendlay Rows - 116.25kgs x 8+2+2+2+2+2

Shrugs - 193.75kgs x 25+5+5+5+2+2

EZ Curls - 30kgs x 8+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 - 2,526 kcals

Carbs - 320
Protein - 215
Fat - 42

Fitbit - 11,618 steps
 
Friday 04 May 2018

Sleep 6:22 (in bed from 21:47 to 05:12), quality of sleep 64%

Awake 1:03
REM 2:01
Light 3:11
Deep 1:10

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 59, average heart rate was 53.89 (RR Interval range 48.88 to 66.71)

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

Body weight @ 168.0lbs / 76.202kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25 +5)

Flat Bench - 85kgs x 8+2+2+2+2+2

BB Face Pulls - 45kgs x 8+2+2+2+2+2

Close Grip Bench - 71.25kgs x 8+2+2+2+2+2

BB Upright Rows - 45kgs x 8+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 - 2,411 kcals

Carbs - 305
Protein - 207
Fat - 40

Fitbit - 14,157 steps
 
Saturday 05 May 2018

Sleep 5:27 (in bed from 21:59 to 4:32), quality of sleep 60%

Awake 1:06
REM 1:18
Light 3:27
Deep 0:42

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 60, average heart rate was 52.48 (RR Interval range 48.19 to 64.07)

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 @ 167.6lbs / 76.022kgs

All exercises performed myo reps style - 8 rep activation set 1 myo rep set (calves 25 +1)

Front Squat - 80kgs x 8+2

RDL - 80kgs x 8+2

Standing Calf Raise - 185kgs x 25+5

BB Upright Rows - 46.25kgs x 8+2

BB Face Pulls - 46.25kgs x 8+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 - 2,425 kcals

Carbs - 306
Protein - 208
Fat - 40

Fitbit - 16,782 steps
 
Sunday 06 May 2018

Sleep 6:04 (in bed from23:24 to 06:23), quality of sleep 69%

Awake 0:55
REM 1:08
Light 3:36
Deep 1:20

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 59, average heart rate was 55.29 (RR Interval range 50.85 to 69.27)

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

Body weight @ 167.6lbs / 76.022kgs

All exercises performed myo reps style - 8 rep activation set 1 myo rep set (shrugs 25 +1)

Flat Bench - 86.25kgs x 8+2

Pendlay Rows - 117.5kgs x 8+2

Shrugs - 195kgs x 25+5

EZ Curls - 31.25kgs x 8+2

Close Grip Bench - 76.25kgs x 8+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 - 2,584 kcals

Carbs - 322
Protein - 209
Fat - 51

Fitbit - 14,242 steps
 
Monday 07 May 2018

Sleep 6:39 (in bed from 22:55 to 06:25), quality of sleep 78%

Awake 0:51
REM 2:17
Light 3:14
Deep 1:08

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 61, average heart rate was 57.69 (RR Interval range 51.46 to 71.36)

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

All exercises performed myo reps style - 8 rep activation set 3 myo rep sets (calves 25 +3)

Front Squat - 80kgs x 8+2+2+2

RDL - 80kgs x 8+2+2+2

Standing Calf Raise - 185kgs x 25+5+5+5

BB Upright Rows - 46.25kgs x 8+2+2+2

BB Face Pulls - 46.25kgs x 8+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 - 2,470 kcals

Carbs - 326
Protein - 201
Fat - 40

Fitbit - 9,927 steps
 
Tuesday 08 May 2018

Sleep 6:36 (in bed from 22:21 to 05:52), quality of sleep 53% - was awake from 4:00am and kept on dropping off but waking up (4 or 5 times)

Awake 0:55
REM 1:44
Light 3:35
Deep 1:17

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 56.17 (RR Interval range 49.91 to 68.96)

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

Body weight @ 167.4lbs / 75.931kgs

All exercises performed myo reps style - 8 rep activation set 3 myo rep sets (shrugs 25 +3)

Flat Bench - 86.25kgs x 8+2+2+2

Pendlay Rows - 117.5kgs x 8+2+2+2

Shrugs - 195kgs x 25+5+5+5

EZ Curls - 31.25kgs x 8+2+2+2

Close Grip Bench - 76.25kgs x 8+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 - 2,522 kcals

Carbs - 323
Protein - 219
Fat - 39

Fitbit - 5,712 steps
 
Wednesday 09 May 2018

Sleep 7:16 (in bed from 21:36 to 05:30), quality of sleep 86%

Awake 0:38
REM 1:32
Light 4:44
Deep 1:00

HRV Elite info (based on 4 minute test) - Morning Readiness level was 2 (Parasympathetic) with a score of 66, average heart rate was 55.40 (RR Interval range 48.57 to 73.49)

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 @ 168.4lbs / 76.385kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (calves 25 +5)

Front Squat - 80kgs x 8+2+2+2+2+2

RDL - 80kgs x 8+2+2+2+2+2

Standing Calf Raise - 185kgs x 25+5+5+5+5+5

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 - 2,786 kcals

Carbs - 335
Protein - 217
Fat - 64

Fitbit - 9,038 steps
 
Thursday 10 May 2018

Sleep 06:10 (in bed from 22:25 to 05:19), quality of sleep 73%

Awake 0:44
REM 2:09
Light 2:59
Deep 1:02

HRV Elite info (based on 4 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 68, average heart rate was 55.77 (RR Interval range 48.61 to 69.98)

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 @ 169.4lbs / 76.838kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25 +5)

Pendlay Rows - 117.5kgs x 8+2+2+2+2+2

Shrugs - 195kgs x 25+5+5+5+2+2

EZ Curls - 31.25kgs x 8+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 - 2,359 kcals

Carbs - 310
Protein - 199
Fat - 35

Fitbit - 8,811 steps
 
Friday 11 May 2018

Sleep 4:16 (in bed from 22:25 to 02:32 - woke at this time and laid in bed for 2 hours and gave up and got up), quality of sleep 71%

Awake 0:30
REM 1:02
Light 2:25
Deep 1:02

HRV Elite info (based on 4 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 53.16 (RR Interval range 48.08 to 64.54)

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

Body weight @ 167.8lbs / 76.113kgs

Flat Bench - 86.25kgs x 8+2+2+2+2+1

BB Face Pulls - 46.25kgs x 8+2+2+2+2+2

Close Grip Bench - 76.25kgs x 8+2+2+2+2+2

BB Upright Rows - 46.25kgs x 8+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 - 2,288 kcals

Carbs - 269
Protein - 196
Fat - 49

Fitbit - 10,322 steps
 
Saturday 12 May 2018

Sleep 6:16 (in bed from 22:46 to 06:00), quality of sleep 79%

Awake 0:58
REM 1:13
Light 3:51
Deep 1:12

HRV Elite info (based on 4 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 69, average heart rate was 56.54 (RR Interval range 50.53 to 73.76)

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

All exercises performed myo reps style - 8 rep activation set 1 myo rep set (calves 25 +1)

Front Squat - 81.25kgs x 8+2

RDL - 81.25kgs x 8+2

Standing Calf Raise - 186.25kgs x 25+5

BB Upright Rows - 47.5kgs x 8+2

BB Face Pulls - 47.5kgs x 8+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 - 2,400 kcals

Carbs - 315
Protein - 199
Fat - 38

Fitbit - 10,502 steps
 
Sunday 13 May 2018

Sleep 6:08 (in bed from 22:40 to 05:20), quality of sleep 80%

Awake 0:32
REM 1:49
Light 2:55
Deep 1:24

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 55, average heart rate was 53.48 (RR Interval range 48.26 to 64.74)

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

Body weight @ 167.8lbs / 76.113kgs

Flat Bench - 86.25kgs x 8+2

Pendlay Rows - 118.75kgs x 8+2

Shrugs - 196.25kgs x 25+5

EZ Curls - 32.5kgs x 8+2

Close Grip Bench - 73.75kgs x 8+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 - 2,372 kcals

Carbs - 274
Protein - 184
Fat - 59

Fitbit - 9,650 steps
 
Monday 14 May 2018

Sleep 6:31 (in bed from 22:25 to 05:42), quality of sleep 85%

Awake 0:46
REM 1:44
Light 3:04
Deep 1:43

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 55, average heart rate was 55.30 (RR Interval range 43.79 to 69.58)

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

Body weight @ 168.2lbs / 76.294kgs

All exercises performed myo reps style - 8 rep activation set 3 myo rep sets (calves 25 +3)

Front Squat - 81.25kgs x 8+2+2+2

RDL - 81.25kgs x 8+2+2+2

Standing Calf Raise - 186.25kgs x 25+5+5+5

BB Upright Rows - 47.5kgs x 8+2+2+2

BB Face Pulls - 47.5kgs x 8+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 - 2,432 kcals

Carbs - 328
Protein - 191
Fat - 39

Fitbit - 8,967 steps
 
Tuesday 15 May 2018

Sleep 7:05 (in bed from 22:10 to 06:21), quality of sleep 89%

Awake 1:06
REM 1:52
Light 3:52
Deep 1:21

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 59, average heart rate was 54.56 (RR Interval range 48.72 to 64.47)

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

Body weight @ 167.6lbs / 76.022kgs

All exercises performed myo reps style - 8 rep activation set 3 myo rep sets (shrugs 25 +3)

Flat Bench - 86.25kgs x 8+2+2+2

Pendlay Rows - 118.75kgs x 8+2+2+2

Shrugs - 196.25kgs x 25+5+5+5

EZ Curls - 32.5kgs x 8+2+2+2

Close Grip Bench - 73.75kgs x 8+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 - 2,405 kcals

Carbs - 313
Protein - 203
Fat - 37

Fitbit - 8,976 steps
 
Wednesday 16 May 2018

Sleep 6:40 (in bed from 21:58 to 05:52), quality of sleep 86%

Awake 1:15
REM 1:09
Light 4:00
Deep 1:31

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 60, average heart rate was 56.09 (RR Interval range 49.75 to 69.98)

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

Body weight @ 167.4lbs / 75.931kgs

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

No training today as got a slight pull in back, first noticed it on Saturday during activation set on squats but it was ok until waking this morning

MyFitnessPal - 2,360 kcals

Carbs - 305
Protein - 201
Fat - 37

Fitbit - 5,740 steps
 
Thursday 17 May 2018

Sleep 6:30 (in bed from 21:59 to 05:23), quality of sleep 78%

Awake 0:54
REM 1:37
Light 3:48
Deep 1:05

HRV Elite info (based on 4 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 53.33 (RR Interval range 48.57 to 62.31)

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

Body weight @ 167.4lbs / 75.931kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (calves 25 +5)

Hack Squat - 120kgs x 8+2+2+2+2+2

RDL - 81.25kgs x 8+2+2+2+2+2

Standing Calf Raise - 186.25kgs x 25+5+5+5+5+5

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 - 2,239 kcals

Carbs - 282
Protein - 201
Fat - 34

Fitbit - 14,309 steps
 
Friday 18 May 2018

Sleep 05:33 (in bed from 21:59 to 04:52), quality of sleep 74%

Awake 1:20
REM 1:18
Light 3:30
Deep 0:45

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 54.03 (RR Interval range 48.15 to 64.54)

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

Body weight @ 166.8lbs / 75.659kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25 +5)

BB Rows - 118.75kgs x 8+2+2+2+2+2

Front Shrugs - 170kgs x 25+5+5+5+2+2

EZ Hammer Curls - 25kgs x 8+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 - 3,432 kcals (2,181 kcals from food plus 1,251 from alcohol) macros below from food only

Carbs - 276
Protein - 195
Fat - 32

Fitbit - 14,863 steps
 
Saturday 19 May 2018

Sleep 6:50 (in bed from 01:09 to 08:52), quality of sleep 85%

Awake 0:53
REM 1:38
Light 4:18
Deep 0:54

HRV Elite info (based on 4 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 61.14 (RR Interval range 53.19 to 73.58)

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

Body weight @ 167.8lbs / 76.113kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25 +5)

Incline Bench - 70kgs x 8+2+2+2+2+2

BB Face Pulls - 47.5kgs x 8+2+2+2+2+2

Close Grip Bench - 73.75kgs x 8+2+2+2+2+2

BB Upright Rows - 47.5kgs x 8+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 - 2,272 kcals

Carbs - 301
Protein - 186
Fat - 36

Fitbit - 13,678 steps
 
Sunday 20 May 2018

Sleep 6:01 (in bed from 22:53 to 05:36), quality of sleep 77%

Awake 0:42
REM 1:01
Light 4:12
Deep 0:48

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 56.17 (RR Interval range 49.39 to 69.98)

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

Body weight @ 165.6lbs / 75.115kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (shrugs 25 +5)

BB Rows - 120kgs x 8+2+2+2+2+2

Rear Shrugs - 197.5kgs x 25+5+5+5+5+5

EZ Curls - 32.5kgs x 8+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 - 2,265 kcals

Carbs - 302
Protein - 184
Fat - 35

Fitbit - 8,627 steps
 
Monday 21 May 2018

Sleep 05:46 (in bed from 21:59 to 04:46), quality of sleep 63%

Awake 1:01
REM 1:26
Light 3:24
Deep 0:56

Fitbit not really reflecting sleep as was awake at 2 and atbest was nodding off for short periods up until I gave up at 4:46hrs, sleep cysle % reflects sleep better.

HRV Elite info (based on 4 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 54.33 (RR Interval range 48.65 to 63.80)

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

Body weight @ 165.6lbs / 75.115kgs

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets (calves 25 +5)

Front Squat - 81.25kgs x 8+2+2+2+2+2

RDL - 82.5 kgs x 8+2+2+2+2+2

Standing Calf Raise - 187.5kgs x 25+5+5+5+5+5

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 - 2,317 kcals

Carbs - 312
Protein - 186
Fat - 36

Fitbit - 7,054 steps
 
Tuesday 22 May 2018

Sleep 6:01 (in bed from 21:58 to 05:00), quality of sleep 84%

Awake 1:01
REM 1:27
Light 3:12
Deep 1:22

HRV Elite info (based on 4 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 62, average heart rate was 54.54 (RR Interval range 47.78 to 67.81)

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

Body weight @ 165.8lbs / 75.206kgs

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

All exercises performed myo reps style - 8 rep activation set 5 myo rep sets

Flat Bench - 86.25kgs x 8+2+2+2+2+1

BB Upright Rows - 47.75kgs x 8+2+2+2+2+2

BB Face Pulls - 48.75kgs x 8+2+2+2+2+2

Close Grip Bench - 75kgs x 8+2+2+2+2+2

MyFitnessPal - 2,329 kcals

Carbs - 314
Protein - 186
Fat - 36

Fitbit - 7,857 steps
 
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