mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Friday 06 January 2017
6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 61
6:50am - Cycle 19 (at stated % of 10rm)
Chests & Shoulders - Target is one set of 10 reps plus 5 reps of each of the following
Flat Bench (~95%) - 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 80kgs x 10+3+2
OH Press (~95%) - 20kgs x 10 / 40kgs x 2 / 60kgs x 10+5
Back - Target is one set of 10 reps of each of the following
Pendlay Rows (~95%) - 40kgs x 10 / 60kgs x 3 / 80kgs x 2 / 92.5kgs x 10
Wide Grip Pullups (~95%) - 85kgs x 5 / 97.5kgs x 10
Biceps & Triceps - Target is 1 set of 10-12 reps of the following
EZ curls - 27.5kgs x 11
Close Grip Bench - 70kgs x 10
Body weight - 171.4lbs / 77.75kgs
6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 61
6:50am - Cycle 19 (at stated % of 10rm)
Chests & Shoulders - Target is one set of 10 reps plus 5 reps of each of the following
Flat Bench (~95%) - 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 80kgs x 10+3+2
OH Press (~95%) - 20kgs x 10 / 40kgs x 2 / 60kgs x 10+5
Back - Target is one set of 10 reps of each of the following
Pendlay Rows (~95%) - 40kgs x 10 / 60kgs x 3 / 80kgs x 2 / 92.5kgs x 10
Wide Grip Pullups (~95%) - 85kgs x 5 / 97.5kgs x 10
Biceps & Triceps - Target is 1 set of 10-12 reps of the following
EZ curls - 27.5kgs x 11
Close Grip Bench - 70kgs x 10
Body weight - 171.4lbs / 77.75kgs
Last edited:
mickc1965
Well-Known Member
Friday 06 January 2017
6:15pm - Cycle 19 (at stated % of 10rm)
Squats - Target is 20 reps (1 x 10 reps plus 10)
Rear Squats (~95%) - 40kgs x 5 / 60kgs x 3 / 80kgs x 2 / 102.5kgs x 10, 7, 3
Deadlifts - Target is 10 reps
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 137.5kgs x 10
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 29
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 177.5kgs x 30
6:15pm - Cycle 19 (at stated % of 10rm)
Squats - Target is 20 reps (1 x 10 reps plus 10)
Rear Squats (~95%) - 40kgs x 5 / 60kgs x 3 / 80kgs x 2 / 102.5kgs x 10, 7, 3
Deadlifts - Target is 10 reps
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 137.5kgs x 10
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 29
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 177.5kgs x 30
mickc1965
Well-Known Member
Saturday 07 January 2017
8:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 62
8:15am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is 15 reps (1 x 10 plus 5) of each of the following
Incline Bench (~95%)- 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 70kgs x 10+5
OH Press (~95%) - 20kgs x 10 / 40kgs x 3 / 60kgs x 10+5
Back - Target is one set of 10 reps of each of the following
Neutral Grip (~95%) - 90kgs x 5 / 110kgs x 10
Supinated Grip (~95%) - 90kgs x 5 / 107.5kgs x 10
Biceps & Triceps - Target is 1 set of 10-12 reps
Close Grip Bench - 70kgs x 10
EZ curls - 27.5kgs x 11
Body weight - 171.6lbs / 77.84kgs
8:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 62
8:15am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is 15 reps (1 x 10 plus 5) of each of the following
Incline Bench (~95%)- 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 70kgs x 10+5
OH Press (~95%) - 20kgs x 10 / 40kgs x 3 / 60kgs x 10+5
Back - Target is one set of 10 reps of each of the following
Neutral Grip (~95%) - 90kgs x 5 / 110kgs x 10
Supinated Grip (~95%) - 90kgs x 5 / 107.5kgs x 10
Biceps & Triceps - Target is 1 set of 10-12 reps
Close Grip Bench - 70kgs x 10
EZ curls - 27.5kgs x 11
Body weight - 171.6lbs / 77.84kgs
mickc1965
Well-Known Member
Saturday 07 January 2017
6:15pm - Cycle 19 (at stated % of 10rm)
Squats - Target is 20 reps (1 x 10 plus 10)
Front Squats (~95%) - 40kgs x 5 / 60kgs x 2 / 77.5kgs x 10, 10
Deadlifts - Target is 10 reps
Deadlift (~95%) - 60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 147.5kgs x 10
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 30
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 30
6:15pm - Cycle 19 (at stated % of 10rm)
Squats - Target is 20 reps (1 x 10 plus 10)
Front Squats (~95%) - 40kgs x 5 / 60kgs x 2 / 77.5kgs x 10, 10
Deadlifts - Target is 10 reps
Deadlift (~95%) - 60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 147.5kgs x 10
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 30
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 30
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mickc1965
Well-Known Member
Monday 09 January 2017
6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 56, average heart rate was 58
6:00am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is 15 reps (1 x 10 plus 5, clustered where required) of each of the following
Flat Bench (~103%) - 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 85kgs x 10+2+2+1
OH Press (~102%) - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 63.75kgs x 10+5
Back - Target is one set of 10 reps of each of the following
Pendlay Rows (~102.5%) - 40kgs x 10 / 60kgs x 5 / 80kgs x 2 / 97.5kgs x 10
Wide Grip Pullups (100%) - 85kgs x 5 / 102.5kgs x 10
Biceps & Triceps - Target is 1 set of 10-12 reps
Close Grip Bench - 70kgs x 10
EZ curls - 27.5kgs x 11
Body weight - 171.6lbs / 77.84kgs
6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 56, average heart rate was 58
6:00am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is 15 reps (1 x 10 plus 5, clustered where required) of each of the following
Flat Bench (~103%) - 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 85kgs x 10+2+2+1
OH Press (~102%) - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 63.75kgs x 10+5
Back - Target is one set of 10 reps of each of the following
Pendlay Rows (~102.5%) - 40kgs x 10 / 60kgs x 5 / 80kgs x 2 / 97.5kgs x 10
Wide Grip Pullups (100%) - 85kgs x 5 / 102.5kgs x 10
Biceps & Triceps - Target is 1 set of 10-12 reps
Close Grip Bench - 70kgs x 10
EZ curls - 27.5kgs x 11
Body weight - 171.6lbs / 77.84kgs
Last edited:
mickc1965
Well-Known Member
Monday 09 January 2017
6:30pm - Cycle 19 (at stated % of 10rm)
Squats - Target is 20 reps (1 x 10 plus 10, clustered where required)
Rear Squats (~102.3%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 110kgs x 10, 5, 5
Deadlifts - Target is 10 reps
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 140gs x 10
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 182.5kgs x 30
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 30
6:30pm - Cycle 19 (at stated % of 10rm)
Squats - Target is 20 reps (1 x 10 plus 10, clustered where required)
Rear Squats (~102.3%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 110kgs x 10, 5, 5
Deadlifts - Target is 10 reps
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 140gs x 10
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 182.5kgs x 30
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 30
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mickc1965
Well-Known Member
Tuesday 10 January 2017
6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 63, average heart rate was 60
6:30am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is 15 reps (1 x 10 plus 5, clustered where necessary) of each of the following
Incline Bench (100%) - 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 75kgs x 10+2+2+1
OH Press (~104%) - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 65kgs x 10+3+2
Back - Target is one set of 10 reps of each of the following
Neutral Grip (100%) - 90kgs x 5 / 100kgs x 2 / 115kgs x 10
Supinated Grip (100%) - 90kgs x 5 / 100kgs x 2 / 112.5kgs x 10
Biceps & Triceps - Target is 1 set of 10-12 reps
Close Grip Bench - 70kgs x 10
EZ curls - 27.5kgs x 11
Body weight - 171.0lbs / 77.56kgs
6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 63, average heart rate was 60
6:30am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is 15 reps (1 x 10 plus 5, clustered where necessary) of each of the following
Incline Bench (100%) - 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 75kgs x 10+2+2+1
OH Press (~104%) - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 65kgs x 10+3+2
Back - Target is one set of 10 reps of each of the following
Neutral Grip (100%) - 90kgs x 5 / 100kgs x 2 / 115kgs x 10
Supinated Grip (100%) - 90kgs x 5 / 100kgs x 2 / 112.5kgs x 10
Biceps & Triceps - Target is 1 set of 10-12 reps
Close Grip Bench - 70kgs x 10
EZ curls - 27.5kgs x 11
Body weight - 171.0lbs / 77.56kgs
mickc1965
Well-Known Member
Tuesday 10 January 2017
6:15pm - Cycle 19 (at stated % of 10rm)
Squats - Target is 20 reps (1 x 10 plus 10)
Front Squats (106.25%) - 40kgs x 5 / 60kgs x 2 / 75kgs x 1 / 85kgs x 10, 6, 4
Deadlifts - Target is 10 reps
Deadlift (100%) - 60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 155kgs x 10
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 182.5kgs x 30
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 167.5kgs x 30
6:15pm - Cycle 19 (at stated % of 10rm)
Squats - Target is 20 reps (1 x 10 plus 10)
Front Squats (106.25%) - 40kgs x 5 / 60kgs x 2 / 75kgs x 1 / 85kgs x 10, 6, 4
Deadlifts - Target is 10 reps
Deadlift (100%) - 60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 155kgs x 10
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 182.5kgs x 30
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 167.5kgs x 30
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mickc1965
Well-Known Member
Was quite pleased with tonight's session, significant increase on my 10 rep for front squats from recent months (particularly following last nights increase on 10 rep max on rear squats) and probably had one or two reps in the tank, then to follow it with a equalling PB for 10 reps on deads bearing in mind previous PB was a deadlift only session.
Was debating prior to workout whether to finish the 10s tonight but will probably do at least one more session for both routine A and B and will see how they go as Pendlay Rows and both front and rear squats felt good.
mickc1965
Well-Known Member
Wednesday 11 January 2017
6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 68, average heart rate was 56
6:40am - Abs - performed continuously, 4 sets of 25
Alternating Heel Touches x 100
Alternating Leg Raises x 100
Crunches x 100
Alternating Knee Crunch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
Rest / Recovery day today, felt pretty tired on waking despite having a good nights kip and chest, arms, lower back and legs all suffering pretty high level of DOMS but that's not surprising when training every body part on an almost daily basis
Body weight - 171.0lbs / 77.56kgs
6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 68, average heart rate was 56
6:40am - Abs - performed continuously, 4 sets of 25
Alternating Heel Touches x 100
Alternating Leg Raises x 100
Crunches x 100
Alternating Knee Crunch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
Rest / Recovery day today, felt pretty tired on waking despite having a good nights kip and chest, arms, lower back and legs all suffering pretty high level of DOMS but that's not surprising when training every body part on an almost daily basis
Body weight - 171.0lbs / 77.56kgs
mickc1965
Well-Known Member
Thursday 12 January 2017
6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 57
6:00am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is 15 reps (1 x 10 reps plus 5, clustered where required) of each of the following
Flat Bench (~106%) - 40kgs x 10 / 60kgs x 2 / 87.5kgs x 9+2+2+1+1 - Possibly a 10th rep but the 9th rep was hard so left it at that
OH Press (~106%) - 20kgs x 10 / 40kgs x 2 / 66.25kgs x 10+3+2 - PB and felt that I had more reps
Back - Target is one set of 10 reps of each of the following
Pendlay Rows (~105%) - 40kgs x 10 / 60kgs x 5 / 80kgs x 2 / 100kgs x 10 - PB and felt that I had more reps
Wide Grip Pullups (100%) - 85kgs x 5 / 102.5kgs x 10
Biceps & Triceps - Target is 1 set of 10-12 reps
Close Grip Bench - 70kgs x 11
EZ curls - 27.5kgs x 11
Body weight - 170.0lbs / 77.11kgs
6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 57
6:00am - Cycle 19 (at stated % of 10rm)
Chest & Shoulders - Target is 15 reps (1 x 10 reps plus 5, clustered where required) of each of the following
Flat Bench (~106%) - 40kgs x 10 / 60kgs x 2 / 87.5kgs x 9+2+2+1+1 - Possibly a 10th rep but the 9th rep was hard so left it at that
OH Press (~106%) - 20kgs x 10 / 40kgs x 2 / 66.25kgs x 10+3+2 - PB and felt that I had more reps
Back - Target is one set of 10 reps of each of the following
Pendlay Rows (~105%) - 40kgs x 10 / 60kgs x 5 / 80kgs x 2 / 100kgs x 10 - PB and felt that I had more reps
Wide Grip Pullups (100%) - 85kgs x 5 / 102.5kgs x 10
Biceps & Triceps - Target is 1 set of 10-12 reps
Close Grip Bench - 70kgs x 11
EZ curls - 27.5kgs x 11
Body weight - 170.0lbs / 77.11kgs
mickc1965
Well-Known Member
Thursday 12 January 2017
Average Weight - 171.0lbs / 77.564kgs - down 1.4lbs / 0.635kg
Average Weight is calculated over the last 7 days (todays weight is 170.0 and range across the week was 170.0 - 171.6)
Average nett (after cardio) daily calorie intake - 2,294 = last weeks body weight x13.31 / Gross (before cardio) - 2,488 (x14.43)
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 27,044 steps over
Average daily macros (c/p/f are from food only)
nett carbs @ 27.3% (170g)
fibre @ 2.6% (16g)
protein @ 37.7% (234g)
fats @ 23.8% (66g)
alcohol @ 8.6%
Average Weight - 171.0lbs / 77.564kgs - down 1.4lbs / 0.635kg
Average Weight is calculated over the last 7 days (todays weight is 170.0 and range across the week was 170.0 - 171.6)
Average nett (after cardio) daily calorie intake - 2,294 = last weeks body weight x13.31 / Gross (before cardio) - 2,488 (x14.43)
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 27,044 steps over
Average daily macros (c/p/f are from food only)
nett carbs @ 27.3% (170g)
fibre @ 2.6% (16g)
protein @ 37.7% (234g)
fats @ 23.8% (66g)
alcohol @ 8.6%
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mickc1965
Well-Known Member
Thursday 12 January 2017
6:15pm - Cycle 19 (at stated % of 10rm)
Squats - Target is 20 reps (1 x 10 plus 10, clustered where required)
Rear Squats (~106%) - 40kgs x 5 / 60kgs x 3 / 90kgs x 2 / 112.5kgs x 10, 5, 5 - PB for 10 reps, I don't think I had another rep in there
Deadlifts - Target is 10 reps
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 142.5kgs x 10 - PB
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 185kgs x 30 - PB
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 182.5kgs x 30 - PB
6:15pm - Cycle 19 (at stated % of 10rm)
Squats - Target is 20 reps (1 x 10 plus 10, clustered where required)
Rear Squats (~106%) - 40kgs x 5 / 60kgs x 3 / 90kgs x 2 / 112.5kgs x 10, 5, 5 - PB for 10 reps, I don't think I had another rep in there
Deadlifts - Target is 10 reps
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 142.5kgs x 10 - PB
Calves & Traps - target is 1 AMRAP set of up to 30 reps
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 185kgs x 30 - PB
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 182.5kgs x 30 - PB
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