mickc1965 training log

Thursday 19 January 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 58

6:10am - Cycle 19 (at stated % of 5rm)

Chest & Shoulders - Target is 15 reps (3 x 5 reps with 60 seconds rest) of each of the following

Incline Bench (85%) - 20kgs x 10 / 40kgs x 3 / 60kgs x 2 / 72.5kgs x 5, 5, 5
OH Press (85%) - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 62.5kgs x 5, 5, 5

Back - Target is (2 x 5 reps with 60 seconds rest) of each of the following

Neutral Grip (85%) -90kgs x 5 / 105kgs x 5, 5
Supinated Grip (85%) - 90kgs x 5 / 102.5kgs x 5, 5

Biceps & Triceps - Target is 1 set of 8-10 reps

Close Grip Bench - 70kgs x 10
EZ curls - 27.5kgs x 10

Body weight - 169.4lbs / 76.84kgs
 
Thursday 19 January 2017

Average Weight - 169.8lbs / 77.02kgs - down 1.2lbs / 0.544kg

Average Weight is calculated over the last 7 days (todays weight is 169.4 and range across the week was 169.0 - 170.2)

Average nett (after cardio) daily calorie intake - 2,260 = last weeks body weight x13.22 / Gross (before cardio) - 2,440 ( x14.27)

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 25,169 steps over

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

nett carbs @ 28.5% (174g)
fibre @ 3.4% (21g)
protein @ 41.2% (251g)
fats @ 26.8% (73g)
alcohol @ 0%
 
Thursday 19 January 2017

6:15pm - Cycle 19 (at stated % of 5rm)

Squats - Target is 20 reps (4 x 5 reps with 60 seconds rest)

Front Squats (85%) - 40kgs x 5 / 60kgs x 2 / 70kgs x 1 / 80kgs x 5, 5, 5, 5

Calves - Target is 30 reps (AMRAP)

Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 27+3

Deadlifts - Target is 10 reps (2 x 5 reps with 60 seconds rest)

Deadlift (85%) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 142.5kgs x 5, 5

Traps - Target is 30 reps (AMRAP)

Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 28+2
 
Last edited:
Thursday 19 January 2017

MyFitnessPal - 2,490 kcals

Carbs - 193
Protein - 263
Fat - 74

Fitbit - 9,383 steps
 
Last edited:
Friday 20 January 2017

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 65, average heart rate was 60

5:50am - Cycle 19 (at stated % of 5rm)

Chest & Shoulders - Target is 15 reps (3 x 5 reps with 90 seconds rest) of each of the following

Flat Bench (90%) - 40kgs x 10 / 60kgs x 2 / 80kgs x 1 / 87.5kgs x 5, 5, 5
OH Press (90%) - 20kgs x 5 / 40kgs x 5 / 50kgs X 2 / 66.25kgs x 5, 5, 5

Back - Target is 10 reps (2 x 5 reps with 90 seconds rest) of each of the following

Pendlay Rows (90%) - 40kgs x 10 / 60kgs x 3 / 80kgs x 2 / 97.5kgs x 5, 5
Wide Grip Pullups (90%) - 85kgs x 3 / 95kgs x 2 / 105kgs x 5, 5

Biceps & Triceps - Target is 1 set of 8-10 reps

Close Grip Bench - 72.5kgs x 8
EZ curls - 28.75kgs x 8

Body weight - 169.2lbs / 76.75kgs
 
Last edited:
Friday 20 January 2017

6:15pm - Cycle 19 (at stated % of 5rm)

Rear Squats (90%) - Target is 20 reps (4 x 5 reps with 90 seconds rest)

40kgs x 5 / 60kgs x 5 / 80kgs x 1 / 100kgs x 1 / 110kgs x 5, 5, 5, 5

Standing Calf Raises - Target is 30 reps (AMRAP)

60kgs x 15 / 100kgs x 10 / 140kgs x 5 / 190kgs x 28+2

Sumo Deadlifts (unknown) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 147.5kgs x 5, 5

Shrugs (bar behind) - Target is 30 reps (AMRAP)

60kgs x 15 / 100kgs x 10 / 140kgs x 5 / 195kgs x 28+2
 
Last edited:
Friday 20 January 2017

MyFitnessPal - 2,502 kcals

Carbs - 195
Protein - 264
Fat - 74

Fitbit - 9,847 steps
 
Last edited:
Saturday 21 January 2017

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 69, average heart rate was 60

6:45am - Cycle 19 (at stated % of 5rm)

Incline Bench (90%) - Target is 15 reps (3 x 5 reps with 90 seconds rest)

20kgs x 10 / 40kgs x 3 / 60kgs x 2 / 77.5kgs x 5, 5, 5

Neutral Grip (90%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

90kgs x 3 / 100kgs x 2 / 112.5kgs x 5, 5

OH Press (90%) - Target is 15 reps (3 x 5 reps with 90 seconds rest)

20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 66.25kgs x 5, 5, 5

Supinated Grip (90%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

90kgs x 3 / 100kgs x 2 / 110kgs x 5, 5

Biceps & Triceps - Target is 1 set of 8-10 reps

Close Grip Bench - 72.5kgs x 8
EZ curls - 28.75kgs x 8

Body weight - 168.8lbs / 76.57kgs
 
Last edited:
Saturday 21 January 2017

6:00pm - Cycle 19 (at stated % of 5rm)

Front Squats (90%) - Target is 20 reps (4 x 5 reps with 90 seconds rest)

40kgs x 5 / 60kgs x 2 / 70kgs x 1 / 85kgs x 5, 5, 5, 5

Standing Calf Raises - Target is 30 reps (AMRAP)

60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 27+3

Deadlifts (90%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 140kgs x 1 / 150kgs x 5, 5

Shrugs (Bar in front) - Target is 30 reps (AMRAP)

60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 175kgs x 30
 
Last edited:
Saturday 21 January 2017

MyFitnessPal - 2,501 kcals

Carbs - 192
Protein - 264
Fat - 75

Fitbit - 9,517 steps
 
Last edited:
Sunday 22 January 2017

7:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 69, average heart rate was 58

NO WEIGHT TRAINING AS A REST DAY

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

Body weight - 169.0lbs / 76.66kgs
 
Last edited:
Sunday 22 January 2017

MyFitnessPal - 2,520 kcals

Carbs - 194
Protein - 285
Fat - 67

Fitbit - 9,795 steps
 
Last edited:
Monday 23 January 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64, average heart rate was 56

6:15am - Cycle 19 (at stated % of 5rm)

Flat Bench (95%) - Target is 15 reps (3 x 5 reps with 90 seconds rest, once one of the reps is a grinder will remove 10% from the bar and so on)

40kgs x 10 / 60kgs x 2 / 80kgs x 1
92.5kgs x 5, 4
82.5kgs X 6

Pendlay Rows (95%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

40kgs x 10 / 60kgs x 3 / 80kgs x 2
102.5kgs x 5, 5

OH Press (95%) - Target is 15 reps (3 x 5 reps with 90 seconds rest, once one of the reps is a grinder will remove 10% from the bar and so on)

20kgs x 10 / 40kgs x 3 / 55kgs x 2
70kgs x 5, 5, 3
60kgs x 2

Wide Grip Pullups (95%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

90kgs x 3 / 100kgs x 2
110kgs x 5, 5

Biceps & Triceps - Target is 1 set of 8-10 reps

Close Grip Bench - 72.5kgs x 9
EZ curls - 28.75kgs x 9

Body weight - 170.0lbs / 77.11kgs
 
Last edited:
Monday 23 January 2017

6:00pm - Cycle 19 (at stated % of 5rm)

Rear Squats (95%) - Target is 20 reps (4 x 5 reps with 90 seconds rest, once one of the reps is a grinder will remove 10% from the bar and so on)

40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 100kgs x 1
115kgs x 5, 5, 4
105kgs x 6

Standing Calf Raises - Target is 30 reps (AMRAP)

60kgs x 10 / 100kgs x 10 / 140kgs x 5
190kgs x 30

Sumo Deadlifts (unknown) - Target is 10 reps (2 x 5 reps with 60 seconds rest)

60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 140kgs x 1
155kgs x 5, 5

Shrugs (Bar behind) - Target is 30 reps (AMRAP)

60kgs x 10 / 100kgs x 10 / 140kgs x 5
195kgs x 30

May have damaged my scaphoid bone in right hand again doing shrugs, felt pain on last two reps :(
 
Last edited:
Monday 23 January 2017

MyFitnessPal - 2,562 kcals

Carbs - 203
Protein - 258
Fat - 79

Fitbit - 10,043 steps
 
Last edited:
Tuesday 24 January 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 61, average heart rate was 59

6:00am - Cycle 19 (at stated % of 5rm)

Incline Bench (95%) - Target is 15 reps (3 x 5 reps with 90 seconds rest, once one of the reps is a grinder will remove 10% from the bar and so on)

20kgs x 10 / 40kgs x 3 / 60kgs x 2
82.5kgs x 5, 4
75kgs x 6

Neutral Grip (95%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

90kgs x 3 / 105kgs x 2
117.5kgs x 5, 5

OH Press (95%) - Target is 15 reps (3 x 5 reps with 90 seconds rest, once one of the reps is a grinder will remove 10% from the bar and so on)

20kgs x 10 / 40kgs x 3 / 55kgs x 2
70kgs x 5, 4
60kgs x 6

Supinated Grip (95%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

90kgs x 3 / 105kgs x 2
115kgs x 5, 5

Biceps & Triceps - Target is 1 set of 8-10 reps

Close Grip Bench - 72.5kgs x 9
EZ curls - 28.75kgs x 9

Body weight - 169.8lbs / 77.02kgs

mickc1965 said:
May have damaged my scaphoid bone in right hand again doing shrugs, felt pain on last two reps :(
Click to expand...

Thumb was a little uncomfortable this morning but nothing major, will reduce the load for shrugs tonight and slow the tempo to accommodate, may even have to rethink deadlifts but will see how it feels first
 
Tuesday 24 January 2017

6:00pm - Cycle 19 (at stated % of 5rm)

Front Squats (95%) - Target is 20 reps (4 x 5 reps with 90 seconds rest, once one of the reps is a grinder will remove 10% from the bar and so on)

40kgs x 5 / 60kgs x 2 / 80kgs x 1
90kgs x 5, 5, 5, 5

Standing Calf Raises - AMRAP

60kgs x 10 / 100kgs x 10 / 140kgs x 5
160kgs x 35

Deadlift (90%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 140kgs x 1
157.5kgs x 5, 5

Shrugs (Bar in front) - AMRAP @ reduced load due to issue with scaphoid bone

60kgs x 10 / 100kgs x 10 / 130kgs x 5 /
150kgs x 35
 
Last edited:
Tuesday 24 January 2017

MyFitnessPal - 2,501 kcals

Carbs - 203
Protein - 258
Fat - 73

Fitbit - 8,885 steps
 
Last edited:
Wednesday 25 January 2017

6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 2 (Parasympathetic) with a score of 85, average heart rate was 70

Note - reading were somewhat erratic as showing many peaks in heart rate of over 200 (up to 232) so assumed as performed test twice there may have been an issue with the HR strap, well I hope so with a heart rate of 232 while lying in bed!!!!!

BODY WEIGHT EXERCISES ONLY TODAY AS TREATING IT AS A RECOVERY DAY BEFORE MOVING ONTO 100%+ LOADS FOR UPCOMING 5 REP MAX(+) SESSIONS

6:40am - Body weight exercises performed circuit style, 3 sets of 10 reps of the following

Dips
Neutral Grip Pullups
Air Squats
Inverted Rows
 
Last edited:
Wednesday 25 January 2017

MyFitnessPal - 2,376 kcals

Carbs - 177
Protein - 255
Fat - 72

Fitbit - 7,242 steps
 
Last edited:
You must log in or register to reply here.
Back
Top