mickc1965 training log

Routine B - Wednesday 15 October 2014 - 5:45pm
(figure in brackets represents previous best projected 1RM before current cycle)
Over 87.5% of 1rm - rep total for each muscle group is 6 to 8 (9 to 12 for legs)

Dips (148.5kgs) - 131kgs (88.2%) x 4, 2
Landmine Press (75kgs) - 67.5kgs (90%) x 5, 3
Deficit (40mm) Barbell Hack Squat (129.4kgs) - 117.5kgs (90.8%) x 5, 4, 3
Deadlift (169.6kgs) - 150kgs (88.3%) x 5, 4, 3, 3
Calf Raise (242kgs) - 130kgs (53.7%) x 20+10
Hanging Leg Raise - 10, 10, 10, 10, 10

Notes:

Dips - 120 seconds rest between sets
Landmine Press -120 seconds rest between sets - volume PR and increase in projected 1rm
Deficit (40mm) Barbell Hack Squat - 120 seconds rest between sets - volume PR and increase in projected 1rm
Deadlift - 120 seconds rest between sets - volume PR and increase in projected 1rm
Calf Raise - 15 seconds rest between sets
 
Routine C - Thursday 16 October 2014 - 5:45pm
(figure in brackets represents previous best projected 1RM before current cycle)
Over 87.5% of 1rm - rep total for each muscle group is 6 to 8 (9 to 12 for legs)

Barbell Incline Bench (109.7kgs) - 95kgs (86.5%) x 5, 2
Landmine Rows (120.9kgs) - 110kgs (91%) x 5, 3
BTN Press (73.2kgs) - 67.5kgs (92.2%) x 5, 2
Front Squat (104.1kgs) - 95kgs (91.2%) x 5, 4, 3
Calf Raise (242kgs) - 140kgs (57.8%) x 26, 15, 10
Hanging Knee Raise - 20, 15, 15

Notes:

Barbell Incline Bench -120 seconds rest between sets -
Landmine Rows - 120 seconds rest between sets - volume PR and increase in projected 1rm
BTN Press - 120 seconds rest between sets - volume PR and increase in projected 1rm
Front Squat - 120 seconds rest between sets - volume PR and increase in projected 1rm
Calf Raise - 30 seconds rest between sets -
 
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Weekly weigh in - Friday 17 October 2014

177.7lbs / 80.6kgs - loss of 0.9lb / 0.41kg

Average gross calorie intake 3168 (3168 nett after cardio exercise) carbs @ 28%, protein @ 45% and fats @ 27%
 
Routine A - Friday 17 October 2014 - 6:30pm
(figure in brackets represents previous best projected 1RM before current cycle)
approx 88% or above of 1rm - rep total for each muscle group is 6 to 8 reps (2 sets) and 9 to 12 reps (3 sets) for legs, flat bench remains at 83.3% until 5 reps are reached

Barbell Flat Bench (123kgs) - 102.5kgs (83.3%) x 4, 3
Bent over Rows (108.8kgs) - 100kgs (91.9%) x 4, 3
Military Press (78.8kgs) - 72.5kgs (92%) x 3, 3
Rear Squats (126.6kgs) - 117.5kgs (92.8%) x 3, 3, 3
Calf Raise (242kgs) - 130kgs (53.7%) x 20, 20, 13, 7
Side Bends - 15kgs x 20, 20, 20, 20, 20

Notes:

Flat Bench - 120 seconds rest between sets -
Bent over Rows - 120 seconds rest between sets -
Military Press - 120 seconds rest between sets -
Rear Squats - 180 seconds rest between sets -
Calf Raise - 60 seconds rest between sets -
 
Saturday 18 October 2014

Abs

Hanging leg raise - 10, 10, 10, 10, 10
Side Bends - 15kgs x 20, 20, 20, 20, 20
Hanging knee raise - 10, 10, 10, 10, 10
Crunches - 10kgs x 10, 10, 10, 10, 10
 
Routine B - Sunday 19 October 2014 - 5:45pm
(figure in brackets represents previous best projected 1RM before current cycle)
Over 87.5% of 1rm - rep total for each muscle group is 6 to 8 (9 to 12 for legs)

Dips (148.5kgs) - 130.5kgs (87.8%) x 4, 3
Landmine Press (75kgs) - 70kgs (93.3%) x 3, 2, 2
Deficit (40mm) Barbell Hack Squat (129.4kgs) - 120kgs (92.7%) x 5, 4, 3
Deadlift (169.6kgs) - 150kgs (88.3%) x 5, 4, 3, 3
Calf Raise (242kgs) - 130kgs (53.7%) x 20, 20
Side Bends - 15kgs x 20, 20, 20, 20, 20
Hanging Leg Raise - 10, 10, 10, 10, 10

Notes:

Dips - Body Weight plus 50kgs - 120 seconds rest between sets -
Landmine Press -120 seconds rest between sets -
Deficit (40mm) Barbell Hack Squat - 120 seconds rest between sets - volume PR and increase in projected 1rm
Deadlift - 180 seconds rest between sets - main issue today was grip in the later sets, should get my Versa Gripps this week.
Calf Raise - 60 seconds rest between sets
 
Routine C - Monday 20 October 2014 - 5:45pm
(figure in brackets represents previous best projected 1RM before current cycle)
Over 87.5% of 1rm - rep total for each muscle group is 5 to 8 in 2 sets (9 to 12 for legs in 3 sets)

Barbell Incline Bench (109.7kgs) - 97.5kgs (88.8%) x 5, 2
Landmine Rows (120.9kgs) - 112.5kgs (93%) x 5, 3
BTN Press (73.2kgs) - 70kgs (95.6%) x 3, 2
Front Squat (104.1kgs) - 97.5kgs (93.6%) x 5, 4, 3
Calf Raise (242kgs) - 130kgs (53.7%) x 20, 15, 15
Hanging Knee Raise - 10, 10, 10, 10, 10
Crunches - 10kgs x 10, 10, 10, 10, 10

Notes:

Barbell Incline Bench - 120 seconds rest between sets - equal to previous volume PR
Landmine Rows - 120 seconds rest between sets - volume PR and increase in projected 1rm
BTN Press - 120 seconds rest between sets -
Front Squat - 120 seconds rest between sets - volume PR and increase in projected 1rm
Calf Raise - 60 seconds rest between sets -
 
Felt another small pull in my back while doing front squats last night so may end up starting SD now rather than the end of the week as planned, a little disappointed as had not stalled on Hack Squat, Front Squat and Landmine Rows so will see how I feel tomorrow before deciding.

I assume that there are no issues with training just Abs daily through the SD?
 
Tuesday 21 October 2014

Abs

Hanging leg raise - 10, 10, 10, 10, 10
Side Bends - 15kgs x 20, 20, 20, 20, 20
Hanging knee raise - 10, 10, 10, 10, 10
Crunches - 10kgs x 10, 10, 10, 10, 10
 
mickc1965 said:
Felt another small pull in my back while doing front squats last night so may end up starting SD now rather than the end of the week as planned, a little disappointed as had not stalled on Hack Squat, Front Squat and Landmine Rows so will see how I feel tomorrow before deciding.

I assume that there are no issues with training just Abs daily through the SD?
Click to expand...

No problems at all. You might enjoy the break from a psychological perspective though.
 
Due to a slight pull in my back I have now started my SD 4 days earlier than planned, next cycle will be based on a projected 1 rep max (Epley Formula) that is based on best lift to date with 5 reps (at current age not when in my twenties and thirties) as follows:

Routine A

Flat Bench - 107.5kgs x 5 = 125.2kgs, this is unlikely next cycle as this was achieved in June and I am currently struggling at 102.5kgs
Bent over Rows - 97.5kgs x 5 = 113.6kgs
Military Press - 70kgs x 5 = 81.6kgs
Rear Squat - 115kgs x 5 = 134kgs

Routine B

Dips - 128.5kgs x 5 = 149.7kgs
Landmine Press (single arm) - 67.5kgs x 5 = 78.6kgs
Deficit (40mm) Barbell Hack Squat - 120kgs x 5 = 139.8kgs
Dead Lift - 150kgs x 5 = 174.8kgs

Routine C

Incline Bench - 97.5kgs x 5 = 113.6kgs
Landmine Rows - 112.5kgs x 5 = 131.1kgs
BTN Press - 67.5kgs x 5 = 78.6kgs, may drop this but cannot decided what for yet, need to find another exercise that can be done with a barbell, any ideas?
Front Squat - 97.5kgs x 5 = 113.6kgs

15 Block - 4 workouts per routine @ 55%, 60%, 62.5% and 65% of 1rm
10 Block - 4 workouts per routine @ 67.5%, 70%, 72.5% and 75% of 1rm
5 Block - 4 workouts per routine @ 77.5%, 80%, 82.5% and 85% of 1rm
 
Wednesday 22 October 2014

Abs

Hanging leg raise - 10, 10, 10, 10, 10
Side Bends - 15kgs x 20, 20, 20, 20, 20
Hanging knee raise - 10, 10, 10, 10, 10
Crunches - 10kgs x 10, 10, 10, 10, 10
 
Thursday 23 October 2014

Abs

Hanging leg raise - 10, 10, 10, 10, 10
Side Bends - 15kgs x 20, 20, 20, 20, 20
Hanging knee raise - 10, 10, 10, 10, 10
Crunches - 10kgs x 10, 10, 10, 10, 10
 
Weekly weigh in - Friday 24 October 2014

178.4lbs / 80.92kgs - gain of 0.7lb / 0.32kg

Average gross calorie intake 3095 (3075 nett after cardio exercise) carbs @ 27%, protein @ 47% and fats @ 26%
 
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Just had some blood test results back (initially to check my blood clotting due to daily nose bleeds) and now they have said my creatine levels are sky high and now been told to stop taking creatine / protein powders etc for two weeks and get blood re-checked.

Are there any known side effects on the liver or kidneys by taking creatine etc? I have assumed that my levels would be high when consuming over 300g of protein a day and taking creatine!!!!
 
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Friday 24 October 2014

Abs

Hanging leg raise - 10, 10, 10, 10, 10
Side Bends - 15kgs x 20, 20, 20, 20, 20
Hanging knee raise - 10, 10, 10, 10, 10
Crunches - 15kgs x 10, 10, 10, 10, 10
 
mickc1965 said:
Weekly weigh in - Friday 24 October 2014

178.4lbs / 80.92kgs - gain of 0.7lb / 0.32kg

Average gross calorie intake 3095 (3075 nett after cardio exercise) carbs @ 27%, protein @
47% and fats @ 26%
Click to expand...

Sorry to jump in here...
Does that mean you burned 20cal in cardio? Lol. I'm assuming not...
I've calculated that my workout is worth over 300+ cal alone... So my gross would be something like 3300cal and netting 3000. Can you explain how you're calculating yours?
Thanks
 
141 calories burnt off in one short walk (1.3 miles) divided by 7 days, I do not deduct any calories burnt through lifting any more as no real set formula out there that is accurate as none really take into account how intense you have trained. 300 calories for a lifting session seems a bit high to me.
 
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