mickc1965 training log

Thursday 02 February 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 69, average heart rate was 55

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

Flat Bench (105.26%) - 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
100kgs x 4
80kgs x 11

Pendlay Rows (104.65%) - 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
112.5kgs x 5
85kgs x 10

OH Press (103.45%) - 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
75kgs x 3
56.25kgs x 12

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 9
EZ curls - 30kgs x 9

6:45am - Body weight - 168.8lbs / 76.57kgs
 
Thursday 02 February 2017

Average Weight - 168.8lbs / 76.566kgs - down 0.8lbs / 0.363kg

Average Weight is calculated over the last 7 days (today's weight is 168.8 and range across the week was 168.0 - 169.4)

Average nett (after cardio) daily calorie intake - 2375 = last weeks body weight x14.00 / Gross (before cardio) - 2565 ( x15.12)

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 26,521 steps over

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

carbs @ 31.4% (201g)
protein @ 41.1% (263g)
fats @ 27.6% (79g)
alcohol @ 0%
 
Thursday 02 February 2017

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

Rear Squats (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

40kgs x 5 / 60kgs x 5 / 80kgs x 2
100kgs x 5, 5, 5

Standing Calf Raises - AMRAP

60kgs x 10 / 100kgs x 10 / 140kgs x 5
160kgs x 42

Sumo Deadlifts (unknown) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

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

Shrugs (Bar behind) - AMRAP

60kgs x 15 / 100kgs x 10 / 140kgs x 5
160kgs x 40
 
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Thursday 02 February 2017

MyFitnessPal - 2,540 kcals

Carbs - 207
Protein - 267
Fat - 71

Fitbit - 7,798 steps
 
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Friday 03 February 2017

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 54

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

Incline Bench (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

20kgs x 10 / 40kgs x 3 / 60kgs x 1
70kgs x 5, 5, 5

Neutral Grip (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

90kgs x 3
100kgs x 5, 5, 5

OH Press (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

20kgs x 5 / 40kgs x 5
60kgs x 5, 5, 5

Supinated Grip (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

90kgs x 3
100kgs x 5, 5, 5

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

Close Grip Bench - 75kgs x 10
EZ curls - 30kgs x 10

6:45am - Body weight - 168.4lbs / 76.38kgs
 
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Friday 03 February 2017

6:00pm -

HST Cycle 19 (at stated % of 5rm)

Target is 15 reps (3 x 5 reps, 60 seconds rest)

Front Squats (~80%)

40kgs x 5 / 60kgs x 2
75kgs x 5, 5, 5

Deadlift (~80%)

60kgs x 5 / 100kgs x 2 / 120kgs x 1
132.5kgs x 5, 5, 5

Accessory Exercises

Standing Calf Raises - AMRAP

60kgs x 15 / 100kgs x 10 / 140kgs x 5
160kgs x 43

Shrugs (Bar in front) - AMRAP

60kgs x 15 / 100kgs x 10 / 130kgs x 5
150kgs x 40
 
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Friday 03 February 2017

MyFitnessPal - 2,468 kcals

Carbs - 205
Protein - 262
Fat - 66

Fitbit - 8,311 steps
 
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Saturday 04 February 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 49, average heart rate was 56

6:25am

Active Recovery

Barbell Circuit - 10 rounds of 5 reps with empty bar of each of the following

SLDL / bent over rows / front squats / overhead press / rear squats / hang clean

6:45am - Body Weight - 168.4lbs / 76.38kgs
 
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Saturday 04 February 2017

MyFitnessPal - 2,416 kcals

Carbs - 212
Protein - 238
Fat - 68

Fitbit - 7,676 steps
 
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Sunday 05 January 2017

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 52, average heart rate was 57

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

Target is 15 reps (3 x 5 reps, 90 seconds rest)

Flat Bench (~90%)

40kgs x 10 / 60kgs x 2 / 80kgs x 1
87.5kgs x 5, 5, 5

Pendlay Rows (~90%)

40kgs x 10 / 60kgs x 3 / 80kgs x 2
97.5kgs x 5, 5, 5

OH Press (~90%)

20kgs x 5 / 40kgs x 5 / 55kgs x 2
66.25kgs x 5, 5, 5

Accessory exercises

Wide Grip Pullups - Target is 15 reps

77kgs x 15

Biceps & Triceps - Target is 1 set of 8-12 reps

Close Grip Bench - 77.5kgs x 8
EZ curls - 30kgs x 10

7:00am - Body weight - 168.4lbs / 76.38kgs
 
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Sunday 05 January 2017

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

Target is 15 reps (3 x 5 reps, 90 seconds rest)

Rear Squats (~90%)

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

Sumo Deadlifts (~90%)

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

Accessory exercises

AMRAP

Standing Calf Raises

60kgs x 10 / 100kgs x 10 / 140kgs x 5
160kgs x 44

Shrugs (Bar behind)

100kgs x 10 / 120kgs x 10 / 140kgs x 5
160kgs x 41
 
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Sunday 05 January 2017

MyFitnessPal - 3,112kcals

Carbs - 261
Protein - 280
Fat - 105

Fitbit - 10,540 steps
 
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Monday 06 February 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 64, average heart rate was 58

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

Target is 15 reps (3 x 5 reps, 90 seconds rest)

Incline Bench (~90%)

20kgs x 10 / 40kgs x 5 / 60kgs x 1
77.5kgs x 5, 5, 5

Pendlay Rows (~90%)

40kgs x 10 / 60kgs x 3 / 80kgs x 2
97.5kgs x 5, 5, 5

OH Press (~90%)

20kgs x 5 / 40kgs x 5 / 55kgs x 2
66.25kgs x 5, 5, 5

Accessory exercises

Wide Grip Pullups (body weight) - Target is 15 reps

77kgs x 15

Biceps & Triceps - Target is 1 set of 8-12 reps

Close Grip Bench - 7.75kgs x 8
EZ curls - 30kgs x 10

6:45am - Body weight - 168.4lbs / 76.38kgs
 
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Monday 06 February 2017

6:00pm - HST (Cycle 19) at stated % of 5rm - Target is 15 reps (3 x 5 reps, 90 seconds rest)

Front Squats (~90%)

40kgs x 5 / 60kgs x 2 / 80kgs x 1
85kgs x 5, 5, 5

Deadlift (~90%)

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

Accessory Exercises - Target is AMRAP

Standing Calf Raises

60kgs x 10 / 100kgs x 10 / 140kgs x
160kgs x 43

Shrugs (Bar in front)

100kgs x 10 / 120kgs x 10 / 130kgs x 5
150kgs x 41
 
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Monday 06 February 2017

MyFitnessPal - 2,517 kcals

Carbs - 214
Protein - 253
Fat - 72

Fitbit - 7,694 steps
 
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Tuesday 07 February 2017

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 66, average heart rate was 55

6:05am - Active Recovery Session

Barbell Circuit - 10 rounds of 5 reps with empty bar of each of the following

SLDL / bent over rows / hang clean / front squats / rear squats / BTN Press

6:35am - Body Weight - 168.2lbs / 76.29kgs
 
Tuesday 07 February 2017

MyFitnessPal - 2,611 kcals

Carbs - 219
Protein - 256
Fat - 78

Fitbit - 6,735 steps
 
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Wednesday 08 February 2016

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 54, average heart rate was 56

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

Flat Bench (105.26%)

40kgs x 10 / 60kgs x 2 / 80kgs x 1
100kgs x 5
80kgs x 8+2

Pendlay Rows (106.98%)

40kgs x 10 / 60kgs x 3 / 90kgs x 2
115kgs x 5
85kgs x 10

OH Press (103.45%)

20kgs x 5 / 40kgs x 5 / 60kgs x 2
75kgs x 3
56.25kgs x 12

Accessory Exercises - Target is 1 set of 12-15 reps

Wide Grip Pullups

~80kgs (BW plus belt plus 2.5kgs) x 15

Biceps & Triceps

Close Grip Bench - 70kgs x 13
EZ curls - 25kgs x 13

6:40am - Body weight - 168.2lbs / 76.29kgs
 
Wednesday 08 February 2016

5:55pm - HST (Cycle 19) at stated % of 5rm - 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

Rear Squats (104.17%)

40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 100kgs x 1 / 110kgs x 1
125kgs x 5
95kgs x 10

Sumo Deadlifts (unknown)

100kgs x 5 / 120kgs x 2 / 140kgs x 1 / 150kgs x 1
167.5kgs x 5
132.5kgs x 10

Accessory Exercises - Target is AMRAP

Standing Calf Raises

60kgs x 10 / 100kgs x 10 / 140kgs x 5 /
160kgs x 45

Shrugs (Bar behind)

100kgs x 10 / 120kgs x 10 / 140kgs x 5
160kgs x 42
 
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Wednesday 08 February 2016

MyFitnessPal - 2,520 kcals

Carbs - 217
Protein - 255
Fat - 70

Fitbit - 7,644 steps
 
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