mickc1965 training log

Monday 28 November 2016

6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 57, average heart rate was 5

Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100

All above performed circuit style in descending sets of 30, 25, 20, 15, 10

Body weight - 163.8lbs / 74.30kgs
 
Monday 28 November 2016

6:15pm - Cycle 18 Week/Phase 10 Day 2 - Routine A Workout 2

Rear Squats - target is two sets of 8-10 reps adding 2.5kgs to the bar once 10 reps achieved on 1st set and 8 reps followed by a set at a load to get an overall total of 30 reps for this exercise

40kgs x 5 / 60kgs x 5 / 80kgs x 2
107.5kgs x 10, 8
65kgs x 12

Deadlift - starting with 5 singles @ 80% of current 1 rep max (200 kgs) adding 2.5kgs to the bar once this feels comfortable followed by 2 sets at a load to get an overall total of 30 reps for this exercise

60kgs x 5 / 100kgs x 3 / 130kgs x 2 / 150kgs x 1
167.5kgs (83.75%) x 1, 1, 1, 1, 1
100kgs x 15, 10

Traps - target is 25 reps on both front and rear shrugs, once load feels comfortable on the front will add 5kgs to the bar

Bar in front - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
Bar behind - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
 
Last edited:
Monday 28 November 2016

MyFitnessPal - 2,605 kcals

Carbs - 229
Protein - 270
Fat - 68

Fitbit - 5,553 steps
 
Last edited:
Tuesday 29 November 2016

6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 60, average heart rate was 57

Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100

All above performed circuit style in descending sets of 30, 25, 20, 15, 10

Body weight - 164.0lbs / 74.39kgs
 
Tuesday 29 November 2016

6:00pm - Cycle 18 Week/Phase 10 Day 3 - Routine B Workout 1

Shoulders - OH Press target is two sets of 8-10 reps adding 1.25kgs to the bar once 10 reps achieved on 1st set and 8 reps in 2nd set followed by 1 set of side lateral raises

OH Press - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 63.75kgs x 9, 6
Side lateral raises - 9.5kgs x 25

Calves - target is 1 set of 25 reps followed by mini sets totalling same as main set with 10-15 seconds rest between sets, adding 5kgs to the bar once this feels comfortable

Standing Calf Raise - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 25+14+11

Back - Pendlay Rows target is two sets of 8-10 reps adding 1.25kgs to the bar once 10 reps achieved on 1st set and 8 reps in 2nd set followed by Neutral Grip Chins at a load suitable to get an overall total of 30 reps for back.

Pendlay Rows - 40kgs x 10 / 60kgs x 5 / 80kgs x 1 / 91.25kgs x 10, 8
Neutral Grip Chins - 90kgs x 12

Chest (secondary push exercises) - Flat Bench target is two sets of 8-10 reps adding weight to the bar once 10 reps achieved on 1st set and 8 reps in 2nd set followed by dips at a load suitable to get an overall total of 30 reps for chest

Flat Bench - 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 80kgs x 10, 6
Dips - 100kgs x 14

Biceps & Triceps - target is 1 set of 15 reps followed by mini sets to get to a total of 30 reps with 10-15 seconds rest between sets, adding 1.25kgs to the bar once 30 reps is achieved with 3 mini sets.

EZ curls - 32.5kgs x 15+6+5+4
Close Grip Bench - 55kgs x 15+5+5+3+2
 
Last edited:
Tuesday 29 November 2016

MyFitnessPal - 2,501 kcals

Carbs - 211
Protein - 250
Fat - 73

Fitbit - 5,832 steps
 
Last edited:
Wednesday 30 November 2016

6:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 59

Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100

All above performed circuit style - sets of 30, 25, 25, 20

Body weight - 164.2lbs / 74.48kgs
 
Wednesday 30 November 2016

6:15pm - Cycle 18 Week 8 Day 4 - Routine B Workout 2

Front Squats - target is two sets of 8-10 reps adding 2.5kgs to the bar once 10 reps achieved on 1st set and 8 reps followed by a set at a load to get an overall total of 30 reps for this exercise

20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 80kgs x 10, 9 / 70kgs x 11

Deadlift - starting with 3 trebles @ 70% of current 1 rep max (200 kgs) adding 5kgs to the bar once this feels comfortable followed by 2 sets at a load to get an overall total of 30 reps for this exercise

60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 150kgs x 3, 3, 3 / 100kgs x 12, 9

Traps - target is 25 reps on both front and rear shrugs, once load feels comfortable on the front will add 5kgs to the bar

Bar in front - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
Bar behind - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
 
Last edited:
Wednesday 30 November 2016

MyFitnessPal - 2,552 kcals

Carbs - 226
Protein - 246
Fat - 74

Fitbit - 5,255 steps
 
Last edited:
Thursday 01 December 2016

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 58, average heart rate was 58

Cycle 18 Week 10 Day 5 - Routine C Workout 1

Chest - Dips target is two sets of 8-10 reps (adding 1.25kgs to the bar once 10 reps achieved on 1st set) followed by a 3rd set at a reduced load, clustered if necessary to get an overall total of 30 reps for chest.

BW x 5 / 90kgs x 3 / 110kgs x 2
138.75kgs (BW plus belt plus 63kgs) x 7, 6 / 100kgs x 12, 5

Middle Back - Pendlay Rows target is two sets of 8-10 reps (adding 1.25kgs to the bar once 10 reps achieved on 1st set) followed by a 3rd set at a reduced load, clustered if necessary to get an overall total of 30 reps for back.

40kgs x 10 / 60kgs x 5 / 80kgs x 1
93.75kgs x 10, 8
70kgs x 12

Abs

Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100

All ab exercises performed before, between and after chest and back, all sets of 25, 25, 25, 25

Body weight - 164.0lbs / 74.39kgs

Note - Had to do some of this evenings exercises this morning as picking my daughter up from Uni to celebrate her 19th birthday (and her twin brother) and need to finish off the workout and eat dinner (got my priorities straight eh!!) before I leave to pick her up, otherwise it will be a late night by the time I have had to negotiate the roadworks on the M1 again!!
 
Last edited:
Thursday 01 December 2016

Average Weight 164.1bs / 74.434kgs - up 0.3lbs / 0.136kg

Average Weight is calculated over the last 7 days

Average nett (after cardio) daily calorie intake - 2457 = last weeks body weight x15.0 / Gross (before cardio) - 2475 ( x15.11)

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 2,502 steps over

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

nett carbs @ 27.0% (167g)
fibre @ 5.2% (32g)
protein @ 41.1% (254g)
fats @ 26.8% (74g)
alcohol @ 0%
 
Thursday 01 December 2016

6:00pm - Cycle 18 Week 10 Day 5 - Routine C Workout 2

Shoulders - OH Press target is one set of 8-10 reps adding 1.25kgs to the bar once 10 reps achieved followed by side lateral raises

20kgs x 10 / 40kgs x 3 / 50kgs x 2
56.25kgs x 10
Side lateral raises - 9.5kgs x 25

Lats - will perform 1 set of 8-10 reps of all three exercises below with same weight progressing only when able to perform 10 reps of each starting with weakest exercise (wide grip)

Wide grip pullups - 90kgs x 10
Neutral grip pullups - 90kgs x 10
Supinated grip pullups - 90kgs x 10

Calves - Standing Calf raises target is 1 set of 25 reps followed by mini sets totalling same as main set with 10-15 seconds rest between sets, adding 5kgs to the bar once this feels comfortable

60kgs x 10 / 100kgs x 10 / 140kgs x 5
175kgs x 25, 10, 8, 7

Biceps & Triceps - target is 1 set of 15 reps followed by mini sets to get to a total of 30 reps with 10-15 seconds rest between sets, adding 1.25kgs to the bar once 30 reps is achieved with 3 mini sets.

EZ curls - 32.5kgs x 15+6+5+4
Close Grip Bench - 55kgs x 15+6+5+4
 
Last edited:
Thursday 01 December 2016

MyFitnessPal - 2,334 kcals

Carbs - 196
Protein - 230
Fat - 70

Fitbit - 5,523steps
 
Last edited:
Friday 02 December 2016

6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 65, average heart rate was 54

Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100

All above performed circuit style in 4 sets of 25

Body weight - 163.6lbs / 74.21kgs
 
Friday 02 December 2016

6:10pm - Cycle 18 Week 10 Day 6 - Routine C Workout 3

Hack Squats - target is two sets AMRAP adding 2.5kgs to the bar weekly until my 10 rep max is established, once this is known will add a third set at a suitable load to get an overall total of 30 reps

60kgs x 5 / 80kgs x 3 / 100kgs x 2
122.5kgs x 15, 12+3

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 followed by another set at a suitable load to get an overall total of 30 reps

100kgs x 5
137.5kgs x 5, 5, 5
100kgs x 9+3+3

Traps - target is 25 reps on both front and rear shrugs, once load feels comfortable on the front will add 5kgs to the bar

Bar in front - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
Bar behind - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
 
Last edited:
Friday 02 December 2016

MyFitnessPal - 2,386 kcals

Carbs - 200
Protein - 241
Fat - 69

Fitbit - 12,242 steps
 
Last edited:
Saturday 03 December 2016

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 67, average heart rate was 54

Note - barely getting 5 hours sleep for the last 3 nights and broken sleep at that which is probably the reason for such a poor score.

Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100

All above performed circuit style, sets of 25

Body weight - 163.0lbs / 73.94kgs
 
Last edited:
Saturday 03 December 2016

4:30pm - Cycle 18 Week/Phase 11 Day 1 - Routine A Workout 1

Chest - Flat Bench target is two sets of 8-10 reps (adding 1.25kgs to the bar once 10 reps achieved on 1st set) followed by a 3rd set at a reduced load, clustered if necessary to get an overall total of 30 reps for chest.

20kgs x 10 / 40kgs x 5 / 60kgs x 2
81.25kgs x 10, 7
70kgs x 10+3

Middle Back - Pendlay Rows target is two sets of 8-10 reps (adding 1.25kgs to the bar once 10 reps achieved on 1st set) followed by a 3rd set at a reduced load, clustered if necessary to get an overall total of 30 reps for back.

40kgs x 10 / 60kgs x 5 / 80kgs x 2
95kgs x 10, 8
70kgs x 12

Calf raise - target is 1 set of 25 reps followed by mini sets totalling same as main set with 10-15 seconds rest between sets, adding 5kgs to the bar once this feels comfortable

60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 175kgs x 25+11+8+6

Lats - 1 set of 8-10 reps of all three exercises below with same weight progressing only when able to perform 10 reps of each starting with weakest exercise (wide grip)

Wide grip pullups - 91.25kgs x 10
Neutral grip pullups - 91.25kgs x 10
Supinated grip pullups - 91.25kgs x 10

Shoulders - OH Press target is one set of 8-10 reps adding 1.25kgs to the bar once 10 reps achieved followed by side lateral raises

OH Press - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 56.25kgs x 8
Side lateral raises - 9.5kgs x 25

Biceps & Triceps - target is 1 set of 15 reps followed by mini sets to get to a total of 30 reps with 10-15 seconds rest between sets, adding 1.25kgs to the bar once 30 reps is achieved with 3 mini sets.

EZ curls - 33.75kgs x 15+6+4+3+2
Close Grip Bench - 56.25kgs x 15+6+5+4
 
Last edited:
Saturday 03 December 2016

MyFitnessPal - 5727 kcals plus 884 kcals of alcohol

Carbs - 572
Protein - 228
Fat - 280

Fitbit - 10247steps
 
Last edited:
Sunday 04 December 2016

No training today

MyFitnessPal - 1209 kcals - major upset stomach in the afternoon possibly from dodgy chicken

Carbs - 33
Protein - 132
Fat - 62

Fitbit - 11694 steps
 
Last edited:
You must log in or register to reply here.
Back
Top