mickc1965 training log

Sunday 23 October 2016

7:00pm - Cycle 18 Week 5 Day 2 - Routine A Workout 4

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

95kgs (90.48%) x 15, 9 - PB for 15 reps

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

60kgs x 5 / 100kgs x 3 / 120kgs x 2 / 140kgs x 1
160kgs (80%) x 1, 1, 1, 1, 1
100kgs x 12
 
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Sunday 23 October 2016

MyFitnessPal - 2590 kcals

Carbs - 152
Protein - 314
Fat - 81

Steps (Fitbit) - 5030

Bedtime weight - 166.6lbs / 75.57kgs
 
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Monday 24 October 2016

6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64, average heart rate was 58 (range 50-78)

Note - a little surpised of a 10 score

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

6:30am - Cycle 18 Week 5 Day 3 - Routine B Workout 1

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

BW x 5 / 90kgs x 2
102.5kgs (90.11% - BW plus belt plus 27.5kgs) x 15+3+3+3+3+3 - PB for 15 reps

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+5+5

Body weight after training and emptying bladder - 161.6lbs / 73.30kgs
 
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Monday 24 October 2016

7:15pm - Cycle 18 Week 5 Day 3 - Routine B Workout 2

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

20kgs x 10 / 40kgs x 3 / 50kgs x 2
65kgs (91.23%) x 4
50kgs x 10, 10

Awful session tonight from the very 1st rep, I have done 15 reps before with 65kgs admittedly probably 10kgs heavier than I am now.

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

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

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

60kgs x 10 / 100kgs x 5
155kgs x 25+5+5+5+5+5
 
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Monday 24 October 2016

MyFitnessPal - 2586 kcals

Carbs - 145
Protein - 318
Fat - 81

Steps (Fitbit) - 5048

Bedtime weight - 166.2lbs / 75.39kgs
 
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Tuesday 25 October 2016

6:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 56 (range 50-73)

Note - again surprised at this score as awake at 2:45am and stayed awake to just after 5 when I nodded of again but alarm went off at 6 so only about 5.5 hours overall.

6:30am - Cycle 18 Week 5 Day 4 - Routine B Workout 3

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

60kgs x 10 / 100kgs x 5 / 130kgs x 3
145kgs 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
 
Tuesday 25 October 2016

7:00pm - Cycle 18 Week 5 Day 4 - Routine B Workout 4

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

8 x 20kgs / 5 x 40kgs
67.5kgs (93.10%) x 15, 13, 10

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

5 x 60kgs / 2 x 100kgs / 1 x 120kgs
142.5kgs (71.25%) x 3, 3, 3
100kgs x 12
 
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Tuesday 25 October 2016

MyFitnessPal - 2637 kcals

Carbs - 151
Protein - 313
Fat - 86

Steps (Fitbit) - 6409

Bedtime weight - 167.6lbs / 76.02kgs
 
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Wednesday 26 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 57 (range 50-74)

Note - only 5 hours sleep, up for 3 hours during the night, beginning to get p****d off with disturbed sleep.

6:30am - Cycle 18 Week 5 Day 5 - Routine C Workout 1

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

BW x 5 / 80kgs x 2
90kgs (90.00% - BW plus belt plus 15kgs) x 22+5+5+4+4+4

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+5+3+2

Body weight after training and emptying bladder - 162.2lbs / 73.57kgs
 
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Wednesday 26 October 2016

7:00pm - Cycle 18 Week 5 Day 5 - Routine C Workout 2

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

BW x 5 / 90kgs x 3 / 110kgs x 2
125kgs (91.74% - BW plus belt plus 48.75kgs) x 15+3+3+3+3+2+1

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

60kgs x 10 / 100kgs x 10 / 130kgs x 5
155kgs 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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Wednesday 26 October 2016

MyFitnessPal - 2627 kcals

Carbs - 151
Protein - 321
Fat - 82

Steps (Fitbit) - 5136

Bedtime weight - 166.4lbs / 75.48kgs
 
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Thursday 27 October 2016

6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 56 (range 49-71)

Note - 7.5 hours sleep and no waking up in the night!!!!

6:30am - Cycle 18 Week 5 Day 6 - Routine C Workout 3

Front Shrugs (AMRAP) - 60kgs x 10 / 100kgs x 5 / 130kgs x 3 / 145kgs x 30
Rear Shrugs (AMRAP) - 60kgs x 10 / 100kgs x 5 / 130kgs x 3 / 155kgs x 27

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 - 162.6lbs / 73.75kgs
 
Thursday 27 October 2016

7:10pm - Cycle 18 Week 5 Day 6 - Routine C Workout 4

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

60kgs x 10 / 80kgs x 5
105kgs (91.30%) x 15 15 - PB for 15 reps

Deadlift - starting with 3 sets of 5 reps @ 60% of current 1 rep max (200 kgs) adding 2.5kgs to the bar once this feels comfortable

100kgs x 5
130kgs (65%) x 5, 5, 5
 
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Thursday 27 October 2016

MyFitnessPal - 2588 kcals

Carbs - 140
Protein - 319
Fat - 83

Steps (Fitbit) - 5288

Bedtime weight - 168.0lbs / 76.20kgs
 
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Friday 28 October 2016

Average Weight 162.2bs / 73.57kgs - up 0.4lbs / 0.18kg

Average Weight is calculated over the last 7 days

Average nett (after cardio) daily calorie intake - 2586 = last weeks body weight x 15.98 / Gross (before cardio) - 2600 ( x 16.07)

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 (will pro rata this), should I do any running or cycling this will be logged separately - this week was 1951 steps over

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

nett carbs @ 20.3% (132g)
fibre @ 2.0% (13g)
protein @ 49.0% (319g)
fats @ 28.7% (83g)
alcohol @ 0%
 
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Tuesday 01 November 2016

6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 61, average heart rate was 62 (range 54-81)

Body weight (in gym wear (naked +1.2lbs)) - 175.2lbs / 79.47kgs

6:30am - Cycle 18 Week 6 Day 1 - Routine A Workout 1

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

BW x 5 / 90kgs x 2
107.5kgs (95.56% - BW plus belt plus 27.5kgs) - x 15+3+3+3+3+2

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

27.5kgs x 25+5+5+5+4+3+3

Body weight after training and emptying bladder - 173.8lbs / 78.83kgs

Note - 4 days away and put on 11.6 lbs!!!!
 
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beer, cider, red wine, chocolate, bread and general crap food and over indulgence - a high % will be water weight, worst thing is my abs have disappeared [emoji22] so back on the wagon today
 
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Tuesday 01 November 2016

7:10pm - Cycle 18 Week 6 Day 1 - Routine A Workout 2

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

20kgs x 10 / 40kgs x 3 / 60kgs x 2
75kgs (96.77%) x 13+3+3+3+2+2

Press Ups x 20

Side lateral raises - 9.5kgs x 25
Rear lateral raises - 9.5kgs x 25

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

60kgs x 10 / 100kgs x 10 / 130kgs x 5
155kgs 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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Tuesday 01 November 2016

MyFitnessPal - 2000 kcals

Carbs - 110
Protein - 236
Fat - 68

Steps (Fitbit) - 5613

Bedtime weight - 175.0 lbs / 79.38kgs
 
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