hamish05064
New Member
Will green tea be really effective for the workout seesions while burning fats?
mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Tuesday 19 April 2016
5:50am - HRV Elite Readiness Score 6 (Sympathetic) / Heart Rate Variability 51 / Average Heart Rate 60
6:05am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 82.5kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 2 AMRAP sets (25 max) @ 67.54% of previous 5rm
Work Sets - 96.25kgs (BW plus belt plus 13kgs) x 25, 15
Neutral Grip Chins (??kgs x 25, 89kgs x 20, 101.25kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 2 AMRAP sets (25 max) @ 68.37% of previous 5rm
Work Sets- 83.75kgs (BW plus belt plus 0.25kgs) x 25, 17
2 mile walk (@ 4mph)
5:50am - HRV Elite Readiness Score 6 (Sympathetic) / Heart Rate Variability 51 / Average Heart Rate 60
6:05am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 82.5kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 2 AMRAP sets (25 max) @ 67.54% of previous 5rm
Work Sets - 96.25kgs (BW plus belt plus 13kgs) x 25, 15
Neutral Grip Chins (??kgs x 25, 89kgs x 20, 101.25kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 2 AMRAP sets (25 max) @ 68.37% of previous 5rm
Work Sets- 83.75kgs (BW plus belt plus 0.25kgs) x 25, 17
2 mile walk (@ 4mph)
mickc1965
Well-Known Member
@hamish05064,
1 - I do not think that green tea has any real effect on an individual workout session, if I feel lethargic before a session I tend to drink a strong cup of coffee 30 minutes before but this is rare - I do drink green tea but only for something different from coffee which I probably drink far too much of.
2 - In terms of fat loss I do not believe that green tea will create enough of an increase in one's metabolism to significantly increase fat loss, if you want fat loss then it is simply a matter of cutting caloric intake or increasing cardio activity or a combination of both to ensure that you are consuming less calories than your body uses - for me personally if I want to drop below 10-12% body fat then I need to lower carbs to under 100 g per day but anything above 12% I tend to keep carbs around the 200 - 250 g mark.
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mickc1965
Well-Known Member
Wednesday 20 April 2016
5:45am - HRV Elite Readiness Score 9 (Parasympathetic) / Heart Rate Variability 59 / Average Heart Rate 60
6:05am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 82.5kgs
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 2 AMRAP sets (25 max) @ 71.19% of previous 5rm
Work sets- 53.75kgs x 23, 12
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 2 AMRAP sets (25 max) @ 70.21% of previous 5rm
Work sets - 82.5kgs (Body Weight) x 25, 17
2 mile walk (@ 4mph)
5:45am - HRV Elite Readiness Score 9 (Parasympathetic) / Heart Rate Variability 59 / Average Heart Rate 60
6:05am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 82.5kgs
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 2 AMRAP sets (25 max) @ 71.19% of previous 5rm
Work sets- 53.75kgs x 23, 12
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 2 AMRAP sets (25 max) @ 70.21% of previous 5rm
Work sets - 82.5kgs (Body Weight) x 25, 17
2 mile walk (@ 4mph)
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mickc1965
Well-Known Member
Wednesday 20 April 2016
6:00pm - TRAINING PROTOCOL - warm ups then 4 sets of 4 reps @ 72.30% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 20kgs x 5, 60kgs x 5, 100kgs x 2
Work set - 117.5kgs x 4, 4, 4, 4
Crunches - 10kgs x 25, 25, 25
2 mile walk (@ 4 mph)
6:00pm - TRAINING PROTOCOL - warm ups then 4 sets of 4 reps @ 72.30% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 20kgs x 5, 60kgs x 5, 100kgs x 2
Work set - 117.5kgs x 4, 4, 4, 4
Crunches - 10kgs x 25, 25, 25
2 mile walk (@ 4 mph)
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mickc1965
Well-Known Member
Thursday 21 April 2016
5:45am - HRV Elite Readiness Score 5 (Parasympathetic) / Heart Rate Variability 65 / Average Heart Rate 61
6:00am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 82.75kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 2 AMRAP sets (25 max) @ 70.18% of previous 5rm
Work Sets - 100kgs (BW plus belt plus 16.5kgs) x 25, 15 - PB for 25 reps
Neutral Grip Chins (??kgs x 25, 89kgs x 20, 101.25kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 2 AMRAP sets (25 max) @ 70.41% of previous 5rm
Work Sets- 86.25kgs (BW plus belt plus 2.75kgs) x 25, 17 - PB for 25 reps
2 mile walk (@ 4mph)
5:45am - HRV Elite Readiness Score 5 (Parasympathetic) / Heart Rate Variability 65 / Average Heart Rate 61
6:00am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 82.75kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 2 AMRAP sets (25 max) @ 70.18% of previous 5rm
Work Sets - 100kgs (BW plus belt plus 16.5kgs) x 25, 15 - PB for 25 reps
Neutral Grip Chins (??kgs x 25, 89kgs x 20, 101.25kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 2 AMRAP sets (25 max) @ 70.41% of previous 5rm
Work Sets- 86.25kgs (BW plus belt plus 2.75kgs) x 25, 17 - PB for 25 reps
2 mile walk (@ 4mph)
mickc1965
Well-Known Member
Friday 22 April 2016
5:30am - HRV Elite Readiness Score 10 / Heart Rate Variability 58 / Average Heart Rate 59
6:00am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 82.5kgs
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 2 AMRAP sets (20 max) @ 72.85% of previous 5rm
Work sets- 55kgs x 20, 12+5+3
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 2 AMRAP sets (25 max) @ 73.40% of previous 5rm
Work sets - 86.25kgs (BW plus belt plus 3kgs) x 25, 17+5+3
2 mile walk (@ 4mph)
5:30am - HRV Elite Readiness Score 10 / Heart Rate Variability 58 / Average Heart Rate 59
6:00am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 82.5kgs
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 2 AMRAP sets (20 max) @ 72.85% of previous 5rm
Work sets- 55kgs x 20, 12+5+3
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 2 AMRAP sets (25 max) @ 73.40% of previous 5rm
Work sets - 86.25kgs (BW plus belt plus 3kgs) x 25, 17+5+3
2 mile walk (@ 4mph)
mickc1965
Well-Known Member
Weekly weigh in - Friday 22 April 2016
180.5lbs / 81.87kgs - down 1.7lbs / 0.77kgs
Average nett (after cardio) daily calorie intake - 2184 = last weeks body weight x 11.99
Average gross (before cardio) daily calorie intake - 2565 = last weeks body weight x 14.08
average daily macros (c/p/f are from food only)
carbs @ 41.3% (265g)
protein @ 35.8% (230g)
fats @ 22.9% (65g)
alcohol @ 0%
180.5lbs / 81.87kgs - down 1.7lbs / 0.77kgs
Average nett (after cardio) daily calorie intake - 2184 = last weeks body weight x 11.99
Average gross (before cardio) daily calorie intake - 2565 = last weeks body weight x 14.08
average daily macros (c/p/f are from food only)
carbs @ 41.3% (265g)
protein @ 35.8% (230g)
fats @ 22.9% (65g)
alcohol @ 0%
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mickc1965
Well-Known Member
Saturday 23 April 2016
6:45am - HRV Elite Readiness Score 8 (Sympathetic) / Heart Rate Variability 55 / Average Heart Rate 61
7:10am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 82.25kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set (25 max) then 2nd set clustered to achieve same number of reps in 1st set @ 72.81% of previous 5rm
Work Sets - 103.75kgs (BW plus belt plus 20.75kgs) x 23, 15+5+3
Neutral Grip Chins (??kgs x 25, 89kgs x 20, 101.25kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 1 AMRAP set (25 max) then 2nd set clustered to achieve same number of reps in 1st set) @ 73.47% of previous 5rm
Work Sets - 90kgs (BW plus belt plus 7kgs) x 23, 14+5+4
2 mile walk (@ 4mph)
6:45am - HRV Elite Readiness Score 8 (Sympathetic) / Heart Rate Variability 55 / Average Heart Rate 61
7:10am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 82.25kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set (25 max) then 2nd set clustered to achieve same number of reps in 1st set @ 72.81% of previous 5rm
Work Sets - 103.75kgs (BW plus belt plus 20.75kgs) x 23, 15+5+3
Neutral Grip Chins (??kgs x 25, 89kgs x 20, 101.25kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 1 AMRAP set (25 max) then 2nd set clustered to achieve same number of reps in 1st set) @ 73.47% of previous 5rm
Work Sets - 90kgs (BW plus belt plus 7kgs) x 23, 14+5+4
2 mile walk (@ 4mph)
mickc1965
Well-Known Member
Slight pull in my back again after squats last night so no squats or deadlifts for a few days, will change up my routine to reduce squatting and deadlifting to twice a week each with slight increase in volume per session rather than three times and will now add accessory work to each body part exercised as follows
Day 1 AM will be chest and main exercise will be dips and will add moderate weight for two sets of 10 on flat bench (to see how my elbow copes with this as stopped benching a long time ago due to elbow pain) and add press ups
Day 1 PM will be deadlifts (when my back is better) possibly followed by SLDL but this addition will be dependent on feel on the day
Day 2 AM will be supinated chins and two sets of 10 of neutral grip chins at body weight and possibly add wide grip pull-ups at body weight again depending how elbows cope
Day 2 PM will be overhead press and will probably add side and rear lateral raises
Day 3 AM not decided yet by may just be ab workout
Day 3 PM will be squats (when my back is better) and will probably add front squats of 2 sets of 10 and may add lunges
And repeat
Day 1 AM will be chest and main exercise will be dips and will add moderate weight for two sets of 10 on flat bench (to see how my elbow copes with this as stopped benching a long time ago due to elbow pain) and add press ups
Day 1 PM will be deadlifts (when my back is better) possibly followed by SLDL but this addition will be dependent on feel on the day
Day 2 AM will be supinated chins and two sets of 10 of neutral grip chins at body weight and possibly add wide grip pull-ups at body weight again depending how elbows cope
Day 2 PM will be overhead press and will probably add side and rear lateral raises
Day 3 AM not decided yet by may just be ab workout
Day 3 PM will be squats (when my back is better) and will probably add front squats of 2 sets of 10 and may add lunges
And repeat
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mickc1965
Well-Known Member
Sunday 24 April 2016
7:05am - HRV Elite Readiness Score 7 (Parasympathetic) / Heart Rate Variability 63 / Average Heart Rate 62
7:45am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 81.75kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set (20 max) then 2nd set clustered to achieve same number of reps in 1st set @ 75.44% of previous 5rm
Work Sets - 107.5kgs (BW plus belt plus 25kgs) x 20, 14+6
Accessory Work
Flat Bench - 60kgs x 10, 10
Press Ups x 10, 10
7:05am - HRV Elite Readiness Score 7 (Parasympathetic) / Heart Rate Variability 63 / Average Heart Rate 62
7:45am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 81.75kgs
Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set (20 max) then 2nd set clustered to achieve same number of reps in 1st set @ 75.44% of previous 5rm
Work Sets - 107.5kgs (BW plus belt plus 25kgs) x 20, 14+6
Accessory Work
Flat Bench - 60kgs x 10, 10
Press Ups x 10, 10
mickc1965
Well-Known Member
Sunday 24 April 2016
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 60% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 5, 100kgs x 5
Work sets - 120kgs x 12, 10, 8
Accessory Work
SLDL - 60kgs x 10, 10, 10
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 60% of current 1rm
Deadlift (200kgs x 1)
Warm ups - 60 kgs x 5, 100kgs x 5
Work sets - 120kgs x 12, 10, 8
Accessory Work
SLDL - 60kgs x 10, 10, 10
mickc1965
Well-Known Member
Monday 25 April 2016
5:50am - HRV Elite Readiness Score 10 / Heart Rate Variability 58 / Average Heart Rate 59
6:05am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 82kgs
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set (25 max) then 2nd set clustered to achieve same number of reps in 1st set @ 75.53% of previous 5rm
Work sets - 88.75kgs (BW plus belt plus 6kgs) x 25, 15+5+3+2
Accessory Work
Neutral Grip Chins - 82kgs (Body Weight) x 10, 10
Wide Grip Pullups - 82kgs (Body Weight) x 10, 8
2 mile walk (@ 4mph)
5:50am - HRV Elite Readiness Score 10 / Heart Rate Variability 58 / Average Heart Rate 59
6:05am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Body weight (in gym wear) - 82kgs
Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set (25 max) then 2nd set clustered to achieve same number of reps in 1st set @ 75.53% of previous 5rm
Work sets - 88.75kgs (BW plus belt plus 6kgs) x 25, 15+5+3+2
Accessory Work
Neutral Grip Chins - 82kgs (Body Weight) x 10, 10
Wide Grip Pullups - 82kgs (Body Weight) x 10, 8
2 mile walk (@ 4mph)
mickc1965
Well-Known Member
Monday 25 April 2016
6:00pm - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set (20 max) then 2nd set clustered to achieve same number of reps in 1st set) @ 76.16% of previous 5rm
Work sets- 57.5kgs x 20, 11+4+3+2
Accessory Work
Side lateral raises - 7kgs x 10, 10, 10
Rear lateral raises - 7kgs x 10, 10, 10
Shrugs - 170kgs x 15, 15
6:00pm - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)
Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set (20 max) then 2nd set clustered to achieve same number of reps in 1st set) @ 76.16% of previous 5rm
Work sets- 57.5kgs x 20, 11+4+3+2
Accessory Work
Side lateral raises - 7kgs x 10, 10, 10
Rear lateral raises - 7kgs x 10, 10, 10
Shrugs - 170kgs x 15, 15
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mickc1965
Well-Known Member
Tuesday 26 April 2016
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 49.23% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 20kgs x 5, 60kgs x 5
Work sets - 80kgs x 12, 10, 8
Deliberately started very light due to pulling muscle in lower back (slight pull) on Saturday, felt ok but not quite right if I am honest
Accessory Work
Front Squats - 60kgs x 10, 10, 10
Lunges - 20kgs (bar) x 20
Today's macros- 2696 kcal
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 49.23% of current 1rm
Rear Squats (162.5kgs x 1)
Warm ups - 20kgs x 5, 60kgs x 5
Work sets - 80kgs x 12, 10, 8
Deliberately started very light due to pulling muscle in lower back (slight pull) on Saturday, felt ok but not quite right if I am honest
Accessory Work
Front Squats - 60kgs x 10, 10, 10
Lunges - 20kgs (bar) x 20
Today's macros- 2696 kcal
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