mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Weekly weigh in - Friday 25 July 2014
182lbs / 82.6kgs (arm in plaster) - loss of 3.2lb / 1.4kgs
Average gross calorie intake 2160 (nett after exercise 2160) carbs @ 26%, protein @ 47% and fats @ 27%
Not been able to eat properly this week as my 16 year old daughter has had corrective spinal surgery (scoliosis), she is recovering well.
182lbs / 82.6kgs (arm in plaster) - loss of 3.2lb / 1.4kgs
Average gross calorie intake 2160 (nett after exercise 2160) carbs @ 26%, protein @ 47% and fats @ 27%
Not been able to eat properly this week as my 16 year old daughter has had corrective spinal surgery (scoliosis), she is recovering well.
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mickc1965
Well-Known Member
Weekly weigh in - Friday 01 August 2014
179.4lbs / 81.4kgs (arm in plaster) - loss of 2.6lb / 1.2kgs
Average gross calorie intake 2030 (nett after exercise 2008) carbs @ 21%, protein @ 55% and fats @ 24%
Monthly - JP3 9.57% (change 0%) - lbm 162.2lbs (down 8.2lbs) / fat 17.2lbs (down 0.8lbs) this is a little shocking, admittedly not been able to train due to arm in plaster (results will be even worse when the weight of plaster cast is taken into account). Another X-ray today so hopefully cast will be off and back to training (fingers crossed) if not need to increase calories to stop this excess decline in lbm.
179.4lbs / 81.4kgs (arm in plaster) - loss of 2.6lb / 1.2kgs
Average gross calorie intake 2030 (nett after exercise 2008) carbs @ 21%, protein @ 55% and fats @ 24%
Monthly - JP3 9.57% (change 0%) - lbm 162.2lbs (down 8.2lbs) / fat 17.2lbs (down 0.8lbs) this is a little shocking, admittedly not been able to train due to arm in plaster (results will be even worse when the weight of plaster cast is taken into account). Another X-ray today so hopefully cast will be off and back to training (fingers crossed) if not need to increase calories to stop this excess decline in lbm.
mickc1965
Well-Known Member
Arm is out of plaster so training will resume in the next few days, new routine will be as follows providing stiffness in wrist and thumb does not stop me, may skip 15s due to recent weight loss.
Routine A: am session - Flat Bench / Front Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine A: pm session - BOR / BTN Press (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 5 singles @ 1RM
Routine B: am session - Dips / Rear Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine B: pm session - Military Press / Supinated Chins (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 2 sets of 3 @ alternating between 90 and 100% of 3RM
Routine C: am session - Incline Bench / Barbell Hack Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine C: pm session - Landmine Rows / Landmine Press (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 1 set of 5 @ alternating between 90 and 100% of 5RM
Routine A: am session - Flat Bench / Front Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine A: pm session - BOR / BTN Press (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 5 singles @ 1RM
Routine B: am session - Dips / Rear Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine B: pm session - Military Press / Supinated Chins (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 2 sets of 3 @ alternating between 90 and 100% of 3RM
Routine C: am session - Incline Bench / Barbell Hack Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine C: pm session - Landmine Rows / Landmine Press (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 1 set of 5 @ alternating between 90 and 100% of 5RM
mickc1965
Well-Known Member
EDIT - Weight after plaster cast removed - Saturday 02 August 2014
177.6lbs / 80.6kgs
Monthly - JP3 9.57% (change 0%) - lbm 160.6lbs (down 9.8lbs) / fat 17lbs (down 1lbs)
mickc1965
Well-Known Member
Routine A Workout 1 (approx 52.5% of 1RM)
Saturday 02 August 2014 - Session 1 - 7:00am
Flat Bench 80kgs x 10, 6 / 65kgs x 15
Front Squat 50kgs x 15, 15
Standing Calf Raise 80kgs x 25, 20, 5
Notes:
Flat Bench - initially thought to skip 15s and start at 65% of 1RM, first set was hard and second set ....... so decided to start all over again at 15s.
Front Squat - not sure on max loads yet so this will be pretty much suck it and see.
Saturday 02 August 2014 - Session 1 - 7:00am
Flat Bench 80kgs x 10, 6 / 65kgs x 15
Front Squat 50kgs x 15, 15
Standing Calf Raise 80kgs x 25, 20, 5
Notes:
Flat Bench - initially thought to skip 15s and start at 65% of 1RM, first set was hard and second set ....... so decided to start all over again at 15s.
Front Squat - not sure on max loads yet so this will be pretty much suck it and see.
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mickc1965
Well-Known Member
Routine B (figure in brackets represents approx % of projected 1RM)
Sunday 03 August 2014 - Session 1 - 6:30am
Dips 80.6kgs (55% - BW plus 0kgs) x 15, 15
Rear Squat 67.5kgs (53.5%) x 15, 10, 5
Standing Calf Raise 85kgs (42.5%) x 25, 15, 10
Notes:
Dips - wrist is still stiff so there is a little pain at the moment so will not add weight to belt until wrist is pain free.
Rear Squat - stopped second set at 10 as was struggling for air so 30 second rest and completed set.
Sunday 03 August 2014 - Session 1 - 6:30am
Dips 80.6kgs (55% - BW plus 0kgs) x 15, 15
Rear Squat 67.5kgs (53.5%) x 15, 10, 5
Standing Calf Raise 85kgs (42.5%) x 25, 15, 10
Notes:
Dips - wrist is still stiff so there is a little pain at the moment so will not add weight to belt until wrist is pain free.
Rear Squat - stopped second set at 10 as was struggling for air so 30 second rest and completed set.
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