Training Log: 05.16.2014

Today's metrics
Metric Number Goal
Sleep 7:40 8:00
Sleep Efficiency 84% >90%
Morning HRV 79 >80
Morning LF Range 800-2000 ?
Morning HF Range 1500-4085 ?
Morning HR 65 bpm <60bpm
Morning Weight 119.6# ~120#
Morning Body Fat 12.04% <10%
Calories 1963 1750
Carbs 164  197g
Protein 106  109g
Fat 58 58g
Fiber 22 38g
Water 120 120oz

Woke up twice during the night. Second time had some trouble falling back to sleep, somewhat restless. Shoulders and inner thighs sore.

Warmup/stretching

25 Squats
25 Push ups
25 Situps
25 Inverted sit ups

7 min tabata – handstand hold + plank (alternating sides)

30 Inverted sit ups

3×5 bicep curls 30# each

super set – 3×5 front squat increasing (95-115-135#) + 15 strict TTB

Print this entry

Training Log: 05.15.2014

Today's metrics
Metric Number Goal
Sleep 7:54 8:00
Sleep Efficiency 86% >90%
Morning HRV 70 >80
Morning LF Range 510-2770 ?
Morning HF Range 600-1600 ?
Morning HR 66 bpm <60bpm
Morning Weight 120.5# ~120#
Morning Body Fat 12.4% <10%
Calories 1623 1750
Carbs 197  197g
Protein 116  109g
Fat 56 58g
Fiber 43 38g
Water 136 120oz

Woke up with slightly scratchy throat (allergies). Felt a bit warm. HRV keeps dropping even though I’m getting good sleep.

Drugs/Supplements taken – Zirtec & clariton + 3x opti-man, 1000IU vitamin d, 181mg oil of oregano, 500mg BCAA, 1G fish oil, 2G l-glutamine, pre-workout, serving natural whey shake w/ almond milk

15:00 HRV reading (to see if there’s any improvement with more time/rest from workout yesterday)
HRV 78
LF Range 745-1505
HF Range 1000-1695
HR 65

16:00 HRV reading
HRV 82
LF Range 610-1525
HF Range 1524-2895
HR 64

17:00 HRV reading – after eating quest bar about half hour prior, felt slightly more stressed
HRV 74
LF Range 525-1985
HF Range 600-1400
HR 70

Masters Swimming 

Warmup
200y swim
50y pull
50y kick

14×50 @ 1:00

8×100 @ 1:50 – Sat out a 50y to catch breath

200y time trial – 3:29

Print this entry

Training Log: 05.14.2014

Today's metrics
Metric Number Goal
Sleep 7:50 8:00
Sleep Efficiency 91% >90%
Morning HRV 74 >80
Morning LF Range 560-1100 ?
Morning HF Range 900-1910 ?
Morning HR 62 bpm <60bpm
Morning Weight 121# ~120#
Morning Body Fat 12% <10%
Calories 1749 1750
Carbs 221  197g
Protein 105  109g
Fat 64 58g
Fiber 46 38g
Water 128 120oz

Woke up twice in the middle of the night to pee. Slightly scratchy throat in the morning, still think it’s allergies. Shoulders a bit sore.

Drugs/Supplements taken – Zirtec & clariton + 2x batch5, 3x opti-man, 1000IU vitamin d, 181mg oil of oregano, 500mg BCAA, 1G fish oil, 2G l-glutamine, pre-workout, serving natural whey shake w/ almond milk & 5G creatine

Workout

Mobility
1) Open Your Hips for Better Squatting

Warm-up
2) Agile 8

Barbell
3) Back Squat 5,5,5,5,5
** Increase weight to heavy triple by 3rd set and complete sets 3,4,5 using same weight. For example: 115,135,145,145,145.
3×205#
4) Back Squat 20RM
125#

Conditioning
5) 3 rounds for time.
Run 400 meters
25 Wall Balls 20/14 to 10’
5 Box Jumps 36/30
16:14, RX

 

Print this entry

Training Log: 05.13.2014

Today's metrics
Metric Number Goal
Sleep 8:05 8:00
Sleep Efficiency 88% >90%
Morning HRV 77 >80
Morning LF Range 860-1245 ?
Morning HF Range 1415-1690 ?
Morning HR 61 bpm <60bpm
Morning Weight 122# ~120#
Morning Body Fat 8.5% <10%
Calories 1635 1750
Carbs 188  197g
Protein 115  109g
Fat 59 58g
Fiber 46 38g
Water 120 120oz

Woke up with a slight headache but not too bad. Sore throat was almost not there in the morning. Not as sore as I expected to be after CF workout yesterday.

Drugs/Supplements taken – Zirtec & clariton + 3x opti-man, 1000IU vitamin d, 181mg oil of oregano, 500mg BCAA, 1G fish oil, 2G l-glutamine, pre-workout, half serving natural whey shake w/ almond milk

Workout

Warmup
1 mi easy bike to park
leg stretches
knee high kicks
butt kicks
sprint
plank/pushup to sprint
burpee sprint

Run 3.4mi – 25 TTBs around mile 1 and 2 (50 total) – http://runkeeper.com/user/mjsteve1/activity/353384216

100 pushups – 4×25
15 “box” jumps – I think it was around 26-30″

1 mi easy bike home

10 HSPU
ME plank hold
Handstand holds – tried to move away from wall, not successful
3×5 strict l-pull ups
10 strict pull ups

Print this entry

Training Log: 05.12.2014

Today's metrics
Metric Number Goal
Sleep 7:05 8:00
Sleep Efficiency 82% >90%
Morning HRV 80 >80
Morning LF Range 1390-3100 ?
Morning HF Range 3100-4185 ?
Morning HR 65 bpm <60bpm
Morning Weight 121.5# ~120#
Morning Body Fat 12.8% <10%
Calories 1810 1750
Carbs 199 197g
Protein 151* 109g
Fat 64 63g
Fiber 39 38g
Water 152 120oz

*MyFitnessPal said Pad Thai had 64g protein—this sounds way high.

Woke up feeling warm. First HRV rating was bad (64), after I uncovered and cooled off a bit, did another reading. it was significantly better.

Drugs/Supplements taken – Rx for acid reflux, zirtec & clariton + 2x, batch5, 3x opti-man, 1000IU vitamin d, 181mg oil of oregano, 1G fish oil, 2G l-glutamine, pre-workout, natural whey shake w/ almond milk

Workout

Snatch (2,2,2,2,2,2)
4×2 @ 80# – did one at 100# and a few at 95# but bad form
Metcon (3 Rounds for weight)
Hang Power Snatch 155/105 – Perform 2 reps every 15 sec for 16 intervals
Rest 1 minute
Power Clean and Jerk 155/105 – Perform 2 reps every 15 sec for 16 intervals
Rest 1 minute
Thrusters 155/105 – Perform 2 reps every 15 sec for 16 intervals
– Post weight used.
** 16 intervals = 4 minutes
80# – tried to increase on c/j but quickly decreased – couldn’t keep up entire time, missed reps

 

Print this entry