mickc1965 training log

Monday 17 October 2016

6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 60, average heart rate was 58 (range 51-75)

6:30am - Cycle 18 Week 4 - Routine A (Traps / Abs)

Rear Shrugs - starting @ 140kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable

155kgs x 25+5+5+5+5+5

Abs

Alternating Heel Touches x 25, 25
Alternating Leg Raises x 25, 25
Crunches x 25, 25
Alternating Knee Crunch x 25, 25
Leg Pull Ins x 25, 25
Crunches Knees Raised x 25, 25

Body weight after training and emptying bladder - 162.0lbs / 73.48kgs
 
Monday 17 October 2016

7:30pm - Cycle 18 Week 4 - Routine A (Legs)

Rear Squats - starting @ ~70% of 10 rep max (105kgs) with 2 sets with the first set being a max set (up to 10, 15 or 20 reps, once 1st set drops below any of these the next workout will drop to the lower rep count group) with 2nd set also being a max set, increase to 75% in week 2, 80% in week 3 etc etc

90kgs (85.71%) x 15, 10

Deadlift - starting with 5 singles @ 80% of current 1 rep max (200 kgs) adding 2.5kgs to the bar once this feels comfortable

160kgs (80%) x 1, 1, 1, 1, 1
 
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Monday 17 October 2016

MyFitnessPal - 2589 kcals

Carbs - 178
Protein - 253
Fat - 96

Steps (Fitbit) - 5021
 
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Tuesday 18 October 2016

6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 62, average heart rate was 55 (range 48-71)

Body weight (in gym wear (naked +1.2lbs)) - 163.8lbs / 74.30kgs

6:30am - Cycle 18 Week 4 - Routine B (Back / Biceps / Abs)

Neutral Grip Chins - starting @ ~70% of 10 rep max (113.7kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc

97.5kgs (85.71% - BW plus belt plus 22.5kgs) x 15+3+3+3+3+3

Abs

Alternating Heel Touches x 25, 25
Alternating Leg Raises x 25, 25
Crunches x 25, 25
Alternating Knee Crunch x 25, 25
Leg Pull Ins x 25, 25
Crunches Knees Raised x 25, 25

EZ curls - starting @ 15kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increasing by 2.5kgs each week

22.5kgs x 25+5+5+5+5+5

Body weight after training and emptying bladder - 161.8lbs / 73.39kgs
 
Tuesday 18 October 2016

7:30pm - Cycle 18 Week 4 - Routine B

OH Press - starting @ ~70% of 10 rep max (71.25kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc

61.25kgs (85.96%) x 10+2+2+2+2+2

Side lateral raises - 9.5kgs x 20
Rear lateral raises - 9.5kgs x 20

Calf raise - starting @ 140kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable

145kgs x 25+5+5+5+5+5

Close Grip Bench - starting @ 60kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest

60kgs x 15+3+3+3+3+3

Dumbell flies - 9.5kgs x 25
 
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Tuesday 18 October 2016

MyFitnessPal - 2524 kcals

Carbs - 175
Protein - 261
Fat - 86

Steps (Fitbit) - 5105

Bedtime weight - 168.2lbs / 76.29kgs
 
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Wednesday 19 October 2016

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 61, average heart rate was 54 (range 49-62)

Note - awake at 4:25am less than 6 hours sleep!!!!

Body weight (in gym wear (naked +1.2lbs)) - 164.2lbs / 74.48kgs

6:30am - Cycle 18 Week 4 - Routine B (Traps / Abs)

Front Shrugs - starting @ 120kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable

140kgs x 25+5+5+5+5+5

Abs

Alternating Heel Touches x 25, 25
Alternating Leg Raises x 25, 25
Crunches x 25, 25
Alternating Knee Crunch x 25, 25
Leg Pull Ins x 25, 25
Crunches Knees Raised x 25, 25

Body weight after training and emptying bladder - 162.4lbs / 73.66kgs
 
Wednesday 19 October 2016

7:30pm - Cycle 18 Week 4 - Routine B (Legs)

Front Squats - starting @ ~70% of 10 rep max (72.5kgs) with 2 sets with the first set being a max set (up to 10, 15 or 20 reps, once 1st set drops below any of these the next workout will drop to the lower rep count group) with 2nd set also being a max set, increase to 75% in week 2, 80% in week 3 etc etc

62.5kgs (86.21%) x 15, 15

Deadlift - starting with 3 trebles @ 70% of current 1 rep max (200 kgs) adding 2.5kgs to the bar once this feels comfortable

140kgs (70%) x 3, 3, 3

Lunges - 20kgs x 10, 10
 
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Wednesday 19 October 2016

MyFitnessPal - 2640 kcals

Carbs - 148
Protein - 296
Fat - 96

Steps (Fitbit) - 5453

Bedtime weight - 166.8lbs / 75.66kgs
 
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Thursday 20 October 2016

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 65, average heart rate was 57 (range 50-76)

Note - another poor nights sleep awake at 4:45am but at least over 6 hours sleep!!

Body weight (in gym wear (naked +1.2lbs)) - 163.8lbs / 74.30kgs

6:10am - Cycle 18 Week 4 - Routine C (Back / Biceps / Abs)

Wide Grip Pull Ups - starting @ ~70% of 10 rep max (100kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc

85kgs (85.00% - BW plus belt plus 10kgs) x 25+5+5+5+5+5

Abs

Alternating Heel Touches x 25, 25
Alternating Leg Raises x 25, 25
Crunches x 25, 25
Alternating Knee Crunch x 25, 25
Leg Pull Ins x 25, 25
Crunches Knees Raised x 25, 25

EZ curls - starting @ 15kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increasing by 2.5kgs each week

22.5kgs x 25+5+5+5+5+5

Body weight after training and emptying bladder - 162.0lbs / 73.48kg
 
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Thursday 20 October 2016

6:30pm - Cycle 18 Week 4 - Routine C

Dips - starting @ ~70% of 10 rep max (71.25kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc

117.5kgs (86.24% - BW plus belt plus 41.75kgs) x 15+3+3+3+3+3

Side lateral raises - 9.5kgs x 20
Rear lateral raises - 9.5kgs x 20

Calf raise - starting @ 140kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable

145kgs x 25+5+5+5+5+5

Skullcrushers - starting @ 25kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest increasing by 2.5kgs each weekadding 2.5kgs each week

32.5kgs x 20+4+4+4+4+4
 
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Thursday 20 October 2016

MyFitnessPal - 2674 kcals

Carbs - 127
Protein - 316
Fat - 100

Steps (Fitbit) - 6127

Bedtime weight - 165.4lbs / 75.02kgs
 
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Friday 21 October 2016

6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 68, average heart rate was 60 (range 54-77)

Note - late night (for me anyway) so just under 6 hours sleep, hopefully will get nearer to 8 hours sleep a night over the weekend!!!

6:30am - Cycle 18 Week 4 - Routine C

Front Shrugs (AMRAP) - 140kgs x 30
Rear Shrugs (AMRAP) - 155kgs x 25

Abs

Alternating Heel Touches x 25, 25
Alternating Leg Raises x 25, 25
Crunches x 25, 25
Alternating Knee Crunch x 25, 25
Leg Pull Ins x 25, 25
Crunches Knees Raised x 25, 25

Body weight after training and emptying bladder - 162.0lbs / 73.48kgs
 
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Friday 21 October 2016

Average Weight 161.8bs / 73.39kgs - up 1.4lbs / 0.63kg

Average Weight is calculated over the last 7 days

Average nett (after cardio) daily calorie intake - 2571 = last weeks body weight x 16.03 / Gross (before cardio) - 2587 ( x 16.13)

Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every 1000 steps over that figure 50 kcals will be deducted as cardio, should I do any running or cycling this will be logged separately - this week was 2241 steps over

Average daily macros (c/p/f are from food only)

nett carbs @ 22.5% (145g)
fibre @ 2.2% (15g)
protein @ 40.6% (262g)
fats @ 34.7% (100g)
alcohol @ 0%
 
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Friday 21 October 2016

7:00pm - Cycle 18 Week 4 - Routine C

Hack Squats - starting @ ~70% of 10 rep max (115kgs) with 2 sets with the first set being a max set (up to 10, 15 or 20 reps, once 1st set drops below any of these the next workout will drop to the lower rep count group) with 2nd set also being a max set, increase to 75% in week 2, 80% in week 3 etc etc

100kgs (86.96%) x 15, 15

Deadlift - starting with 3 sets of 5 reps @ 60% of current 1 rep max (200 kgs) adding 5kgs to the bar once this feels comfortable

125kgs (62.5%) x 5, 5, 5
 
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Friday 21 October 2016

MyFitnessPal - 2584 kcals

Carbs - 125
Protein - 323
Fat - 88

Steps (Fitbit) - 5023

Bedtime weight - 167.2lbs / 75.84kgs
 
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Saturday 22 October 2016

7:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 58, average heart rate was 59 (range 52-72)

Note - full 8 hours last night but starting to fell a bit beat up, should really have had a rest day or two but going away for 4 days next weekend so will rest then.

Body weight (in gym wear (naked +1.2lbs)) - 164.0lbs / 74.39kgs

7:40am - Cycle 18 Week 5 - Routine A

Supinated Grip Chins - starting @ ~70% of 10 rep max (112.5kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc

102.5kgs (91.11% - BW plus belt plus 27.5kgs) x 18+4+3+3+3+3

Abs

Alternating Heel Touches x 25, 25
Alternating Leg Raises x 25, 25
Crunches x 25, 25
Alternating Knee Crunch x 25, 25
Leg Pull Ins x 25, 25
Crunches Knees Raised x 25, 25

EZ curls - starting @ 15kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increasing by 2.5kgs each week

25kgs x 25+5+5+5+4+4+2

Body weight after training and emptying bladder - 162.0lbs / 73.48kgs
 
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Saturday 22 October 2016

7:00pm - Cycle 18 Week 5 - Routine A

Flat Bench - starting @ ~70% of 10 rep max (currently only 77.5kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc

70kgs (90.32%) x 15+3+3+3+2+2+2

Press Ups x 18

Side lateral raises - 9.5kgs x 20
Rear lateral raises - 9.5kgs x 20

Calf raise - starting @ 140kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable

150kgs x 25+5+5+5+5+5

Skullcrushers - starting @ 25kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increasing by 2.5kgs each week

35kgs x 20+4+4+4+4+4
 
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Saturday 22 October 2016

MyFitnessPal - 2587 kcals

Carbs - 148
Protein - 322
Fat - 79

Steps (Fitbit) - 5017

Bedtime weight - 167.0lbs / 75.75kgs
 
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Sunday 23 October 2016

6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 59, average heart rate was 60 (range 54-79)

Note - sleep was ok last night ~7.25 hours but still awake at 5:40

7:00am - Cycle 18 Week 5 Day 2 - Routine A Workout 3

Rear Shrugs - starting @ 140kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable

155kgs x 25+5+5+5+5+5

Abs

Alternating Heel Touches x 25, 25
Alternating Leg Raises x 25, 25
Crunches x 25, 25
Alternating Knee Crunch x 25, 25
Leg Pull Ins x 25, 25
Crunches Knees Raised x 25, 25

Body weight after training and emptying bladder - 162.4lbs / 73.66kgs
 
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