Friday 03 February 2017
5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 54
6:10am - HST Cycle 19 (at stated % of 5rm)
Incline Bench (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)
20kgs x 10 / 40kgs x 3 / 60kgs x 1
70kgs x 5, 5, 5
Neutral Grip (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)
90kgs x 3
100kgs x 5, 5, 5
OH Press (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)
20kgs x 5 / 40kgs x 5
60kgs x 5, 5, 5
Supinated Grip (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)
90kgs x 3
100kgs x 5, 5, 5
Biceps & Triceps - Target is 1 set of 8-10 reps
Close Grip Bench - 75kgs x 10
EZ curls - 30kgs x 10
Body weight - 168.4lbs / 76.38kgs
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6:00pm - HST Cycle 19 (at stated % of 5rm)
Front Squats (~80%) - Target is 15 reps (3 x 5 reps, 60 seconds rest)
40kgs x 5 / 60kgs x 2
75kgs x 5, 5, 5
Standing Calf Raises - AMRAP
60kgs x 15 / 100kgs x 10 / 140kgs x 5
160kgs x 43
Deadlift (~80%) - Target is 15 reps (3 x 5 reps, 60 seconds rest)
60kgs x 5 / 100kgs x 2 / 120kgs x 1
132.5kgs x 5, 5, 5
Shrugs (Bar in front) - AMRAP
60kgs x 15 / 100kgs x 10 / 130kgs x 5
150kgs x 40
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MyFitnessPal - 2,468 kcals
Carbs - 205
Protein - 262
Fat - 66
Fitbit - 8,311 steps
Bedtime weight - 173.4lbs / 78.65kgs
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Thursday 02 February 2017
5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 69, average heart rate was 55
6:00am - HST Cycle 19 (at stated % of 5rm)
Flat Bench (105.26%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.
40kgs x 10 / 60kgs x 2 / 80kgs x 1
100kgs x 4
80kgs x 11
Pendlay Rows (104.65%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.
40kgs x 10 / 60kgs x 3 / 90kgs x 2
112.5kgs x 5
85kgs x 10
OH Press (103.45%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.
20kgs x 5 / 40kgs x 5 / 60kgs x 2
75kgs x 3
56.25kgs x 12
Wide Grip Pullups (100%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.
90kgs x 3 / 100kgs x 2
115kgs x 5
100kgs x 10
Biceps & Triceps - Target is 1 set of 8-10 reps
Close Grip Bench - 75kgs x 9
EZ curls - 30kgs x 9
6:45am - Body weight - 168.8lbs / 76.57kgs
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6:00pm - HST Cycle 19 (at stated % of 5rm)
Rear Squats (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)
40kgs x 5 / 60kgs x 5 / 80kgs x 2
100kgs x 5, 5, 5
Standing Calf Raises - AMRAP
60kgs x 10 / 100kgs x 10 / 140kgs x 5
160kgs x 42
Sumo Deadlifts (unknown) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)
60kgs x 5 / 100kgs x 2
130kgs x 5, 5, 5127.5kgs x
Shrugs (Bar behind) - AMRAP
60kgs x 15 / 100kgs x 10 / 140kgs x 5
160kgs x 40
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MyFitnessPal - 2,540 kcals
Carbs - 207
Protein - 267
Fat - 71
Fitbit - 7,798 steps