mickc1965 training log

Thursday 26 January 2017

5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 66, average heart rate was 55

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

Flat Bench (100%) - Target is 15 reps (1 x 5 reps then remove 10% from the bar, 90 seconds rest then clustered reps until 15 reps achieved)

40kgs x 10 / 60kgs x 2 / 80kgs x 1
95kgs x 5
85kgs x 6+2+1+1

Pendlay Rows (100%) - Target is 10 reps (2 x 5 reps)

40kgs x 10 / 60kgs x 3 / 80kgs x 2
107.5kgs x 5, 5

OH Press (100%) - Target is 15 reps (1 x 5 reps then remove 10% from the bar, 90 seconds rest then sets until 15 reps achieved)

20kgs x 10 / 40kgs x 3 / 60kgs x 2
72.5kgs x 5
65kgs x 6, 4

Wide Grip Pullups (100%) - Target is 10 reps (2 x 5 reps)

90kgs x 5 / 100kgs x 2
115kgs x 5, 5

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

Close Grip Bench - 72.5kgs x 10
EZ curls - 28.75kgs x 10

Body weight - 170.0lbs / 77.11kgs
 
Thursday 26 January 2017

Average Weight - 169.6lbs / 76.929kgs - down 0.2lbs / 0.091kg

Average Weight is calculated over the last 7 days (todays weight is 170.0 and range across the week was 168.8 - 170.2)

Average nett (after cardio) daily calorie intake - 2281 = last weeks body weight x13.43 / Gross (before cardio) - 2494 ( x14.69)

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 29,712 steps over

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

carbs @ 31.1% (194g)
protein @ 42.4% (264g)
fats @ 26.5% (73g)
alcohol @ 0%
 
Thursday 26 January 2017

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

Rear Squats (100%) - Target is 20 reps (1 x 5 reps then remove 10% from the bar, 90 seconds rest then clustered sets until 20 reps achieved)

40kgs x 5 / 60kgs x 3 / 80kgs x 1 / 100kgs x 1 / 110kgs x 1
120kgs x 5
107.5kgs x 6, 5, 4

Standing Calf Raises - AMRAP

60kgs x 10 / 100kgs x 10 / 140kgs x 5 /
160kgs x 37

Sumo Deadlifts (unknown) - Target is 10 reps (2 x 5 reps)

60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 140kgs x 1
162.5kgs x 5, 5

Shrugs (Bar behind) - AMRAP

60kgs x 15 / 100kgs x 10 / 140kgs x 5
160kgs x 38
 
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Thursday 26 January 2017

MyFitnessPal - 2,463 kcals

Carbs - 187
Protein - 263
Fat - 73

Fitbit - 9,223 steps
 
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Friday 27 January 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 58, average heart rate was 59

6:20am - Cycle 19 (at stated % of 5rm)

Incline Bench (100%) - Target is 15 reps (1 x 5 reps then remove 10% from the bar, 90 seconds rest then clustered sets until 15 reps achieved)

20kgs x 10 / 40kgs x 3 / 60kgs x 2 / 70kgs x 1
85kgs x 5
75kgs x 6, 4

Neutral Grip (100%) - Target is 10 reps (2 x 5 reps)

90kgs x 3 / 100kgs x 2 / 110kgs x 1
122.5kgs x 5, 4+1

OH Press (100%) - Target is 15 reps (1 x 5 reps then remove 10% from the bar, 90 seconds rest then clustered sets until 15 reps achieved)

20kgs x 10 / 40kgs x 3 / 55kgs x 2
72.5kgs x 5
65kgs x 6, 4

Supinated Grip (100%) - Target is 10 reps (2 x 5 reps)

90kgs x 3 / 100kgs x 2 / 110kgs x 1
120kgs x 5, 3, 2

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

Close Grip Bench - 72.5kgs x 10
EZ curls - 28.75kgs x 10

7:15am - Body weight - 168.6lbs / 76.48kgs
 
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Friday 27 January 2017

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

Front Squats (100%) - Target is 20 reps (1 x 5 reps then remove 10% from the bar, 90 seconds rest then clustered sets until 20 reps achieved)

40kgs x 5 / 60kgs x 2 / 80kgs x 1 /
92.5kgs x 5
82.5kgs x 8, 7

Standing Calf Raises - AMRAP

60kgs x 15 / 100kgs x 10 / 140kgs x 5
160kgs x 40

Deadlift (100%) - Target is 10 reps (2 x 5 reps)

60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 150kgs x 1
165kgs x 5, 5

Shrugs (Bar in front) - AMRAP

60kgs x 15 / 100kgs x 10 / 130kgs x 5
150kgs x 36
 
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Friday 27 January 2017

MyFitnessPal - 2,365 kcals

Carbs - 183
Protein - 262
Fat - 65

Fitbit - 8,425 steps
 
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Saturday 28 January 2017

4:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 60, average heart rate was 55

BODY WEIGHT EXERCISES ONLY TODAY AS TREATING IT AS A RECOVERY DAY BETWEEN 5 REP MAX(+) SESSIONS

6:30am - Body weight exercises performed circuit style, 3 sets of 10 reps of the following

Dips
Wide Grip Pullups
Air Squats
Inverted Rows

6:45am - Body weight - 169.0lbs / 76.66kgs
 
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Saturday 28 January 2017

MyFitnessPal - 2,504 kcals

Carbs - 179
Protein - 258
Fat - 84

Fitbit - 9,847 steps
 
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Sunday 29 January 2017

7:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 56, average heart rate was 57

7:35am - Cycle 19 (at stated % of 5rm)

Flat Bench (102.6%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

40kgs x 10 / 60kgs x 2 / 80kgs x 1
97.5kgs x 5
80kgs x 10

Pendlay Rows (102.3%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

40kgs x 10 / 60kgs x 3 / 90kgs x 2
110kgs x 5
85kgs x 10

OH Press (101.7%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

20kgs x 5 / 40kgs x 5 / 60kgs x 2
73.75kgs x 4
56.25kgs x 11

Wide Grip Pullups (100%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

90kgs x 3 / 100kgs x 2
115kgs x 5
100kgs x 10

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

Close Grip Bench - 75kgs x 8
EZ curls - 30kgs x 8

8:15am - Body weight - 168.0lbs / 76.20kgs
 
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Sunday 29 January 2017

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

Rear Squats (102.08%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

40kgs x 5 / 60kgs x 5 / 80kgs x 1 / 100kgs x 1 / 110kgs x 1
122.5kgs x 5
95kgs x 10

Standing Calf Raises - AMRAP

60kgs x 10 / 100kgs x 10 / 140kgs x 5 /
160kgs x 40

Sumo Deadlifts (unknown) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 150kgs x 1
165kgs x 5
127.5kgs x 7, 3

Shrugs (Bar behind) - AMRAP

60kgs x 10 / 100kgs x 10 / 140kgs x 5
160kgs x 39
 
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Sunday 29 January 2017

MyFitnessPal - 2,776 kcals

Carbs - 250
Protein - 255
Fat - 83

Fitbit - 9,340 steps
 
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Monday 30 January 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 54, average heart rate was 59

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

Incline Bench (102.94%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

20kgs x 10 / 40kgs x 3 / 60kgs x 2 / 75kgs x 1
87.5kgs x 5
67.5kgs x 10

Neutral Grip (100%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

90kgs x 3 / 100kgs x 2 / 110kgs x 1
122.5kgs x 5
102.5kgs x 10

OH Press (101.72%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

20kgs x 5 / 40kgs x 5 / 60kgs x 2
73.75kgs x 5
56.25kgs x 10

Supinated Grip (100%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

90kgs x 3 / 100kgs x 2 / 110kgs x 1
120kgs x 5
102.5kgs x 10

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

Close Grip Bench - 72.5kgs x 9
EZ curls - 28.75kgs x 8

7:00am - Body weight - 169.0lbs / 76.66kgs
 
Coming to that stage again where my elbows are starting to play up , this nearly always happens during the 5 rep block, clearly my joints don't like it, need to make a decision.

I could start SD now but going away for a long weekend on 10 March and had intended to start SD just before that and return to training a few days after so insufficient time to get another cycle in between. I may just spend the next 4/5 weeks in the 'hypertrophy range' of 8 to 12 reps as I don't think my elbows will take many more days in the 5 rep range and on random days I may retest my 5, 10 and 15 rep maxes.
 
Monday 30 January 2017

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

Front Squats (102.7%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

40kgs x 5 / 60kgs x 2 / 80kgs x 1 /
95kgs x 5
77.5kgs x 10

Standing Calf Raises - AMRAP

60kgs x 10 / 100kgs x 10 / 140kgs x 5
160kgs x 41

Deadlift (101.5%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 150kgs x 1
167.5kgs x 5
132.5kgs x 10

Shrugs (Bar in front) - AMRAP

60kgs x 10 / 100kgs x 10 / 130kgs x 5
150kgs x 36
 
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Monday 30 January 2017

MyFitnessPal - 2,654 kcals

Carbs - 204
Protein - 276
Fat - 81

Fitbit - 9,845 steps
 
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Tuesday 31 January 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 48, average heart rate was 58

BODY WEIGHT EXERCISES ONLY TODAY AS TREATING IT AS A RECOVERY DAY BETWEEN 5 REP MAX(+) SESSIONS

5:45am - Body weight exercises performed circuit style, 3 sets of 10 reps of the following

Dips
Wide Grip Pullups
Air Squats
Inverted Rows

6:00am - Body weight - 169.0lbs / 76.66kgs
 
Tuesday 31 January 2017

MyFitnessPal - 2,531 kcals

Carbs - 195
Protein - 252
Fat - 82

Fitbit - 7,669 steps
 
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Wednesday 01 February 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 55, average heart rate was 56

BODY WEIGHT EXERCISES ONLY TODAY AS TREATING IT AS A RECOVERY DAY BETWEEN 5 REP MAX(+) SESSIONS

6:20am - Body weight exercises performed circuit style, 3 sets of 10 reps of the following

Dips
Wide Grip Pullups
Air Squats
Inverted Rows

6:45am - Body weight - 169.4lbs / 76.84kgs
 
Wednesday 01 February 2017

MyFitnessPal - 2,656 kcals

Carbs - 208
Protein - 274
Fat - 81

Fitbit - 7,172 steps
 
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