mickc1965 training log

Tuesday 07 March 2017

6:00pm - Pull 12 rep block (workout 3 of 4) target is 3 x 10 reps with 90 seconds rest, shrugs 4 x 25 reps

Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 112.5kgs x 10, 10, 10

Conventional Deadlift - 112.5kgs x 10, 10, 10

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 25, 25, 25, 25

Crunches x 20, 20, 20, 20

Note - felt pretty crap throughout workout may have to wrap this up 2 days early if feel crap tomorrow on waking
 
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Tuesday 07 March 2017

MyFitnessPal - 2,869 kcals

Carbs - 270
Protein - 249
Fat - 87

Fitbit - 5,380 steps
 
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Wednesday 08 March 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 58

6:00am - Push 12 rep block (workout 4 of 4) target is 4 x 12 reps with 90 seconds rest

Flat Bench - 40kgs x 10 / 60kgs x 3 / 67.5kgs x 12, 12, 12, 12

OH Press - 20kgs x 5 / 40kgs x 5 / 45kgs x 12, 12, 12, 12

Close Grip Bench - 50kgs x 12, 12, 12, 12

Flat Bench Leg Pull Ins x 15, 15, 15, 15

6:30am - Body weight @ 166.6lbs / 75.57kgs
 
Wednesday 08 March 2017

6:00pm - Push 12 rep block (workout 4 of 4) target is 3 x 12 reps with 90 seconds rest, calf raises 4 x 30 reps

Rear Squats - 40kgs x 5 / 60kgs x 5 / 82.5kgs x 12, 12, 12

Front Squats - 62.5kgs x 12, 12, 12

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 30, 30, 30, 27

Side Bends x 15, 15, 15, 15
 
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Wednesday 08 March 2017

MyFitnessPal - 2.,847 kcals

Carbs - 268
Protein - 248
Fat - 87

Fitbit - 6,313 steps
 
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Thursday 09 March 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 75, average heart rate was 58

6:00am - Pull 12 rep block (workout 4 of 4) target is 4 x 12 reps with 90 seconds rest

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 80kgs x 12, 12, 12, 12

Wide Grip Pullups - 77.5kgs x 12, 12, 12, 12

EZ curls - 18kgs x 12, 12, 12, 12

Hanging Knee Raises x 15, 15, 15, 15

6:30am - Body weight @ 166.6lbs / 75.57kgs
 
Thursday 09 March 2017

Average Weight - 167.0lbs / 75.75kgs - down 0.8lbs / 0.363kgs

Average Weight is calculated over the last 7 days (todays weight is 166.8 and range across the week was 166.4 - 167.6)

Average nett (after cardio) daily calorie intake - 2,682 = last weeks body weight x15.98 / Gross (before cardio) - 2,728 (x16.26)

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 6,431 steps over

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

carbs @ 34.1% (233g)
protein @ 39.4% (269g)
fats @ 26.5% (80g)
alcohol @ 0%
 
Tuesday 14 March 2017

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 57, average heart rate was 63

6:05am - Push 15 rep block (workout 1 of 4) target is 4 x 8 reps (deload) with 90 seconds rest

Flat Bench - 40kgs x 10 / 50kgs x 3 / 60kgs x 8, 8, 8, 8

OH Press - 20kgs x 5 / 30kgs x 5 / 40kgs x 8, 8, 8, 8

Close Grip Bench - 45kgs x 8, 8, 8, 8

Flat Bench Leg Pull Ins x 20, 20, 20, 20

6:40am - Body weight @ 180.6lbs / 81.919kgs (14lb increase from weekend away)
 
Tuesday 14 March 2017

6:10pm - Push 15 rep block (workout 1 of 4) target is 3 x 8 reps (deload) with 90 seconds rest, calf raises 4 x 15 reps

Rear Squats - 40kgs x 5 / 60kgs x 5 / 75kgs x 8, 8, 8

Front Squats - 55kgs x 8, 8, 8

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 15, 15, 15, 15

Side Bends x 15, 15, 15, 15
 
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Tuesday 14 March 2017

MyFitnessPal - 2,537 kcals

Carbs - 203
Protein - 267
Fat - 73

Fitbit - 8,379 steps
 
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Wednesday 15 March 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 57, average heart rate was 62

6:05am - Pull 15 rep block (workout 1 of 4) target is 4 x 8 reps (~50% total volume) with 90 seconds rest

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 75kgs x 8, 8, 8, 8

Wide Grip Pullups - 81.5kgs (BW in gym wear) x 8, 8, 8, 8

EZ curls - 15kgs x 8, 8, 8, 8

Hanging Knee Raises x 15, 15, 15, 15

6:35am - Body weight @ 177.4lbs / 80.467kgs
 
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Wednesday 15 March 2017

6:00pm - Pull 15 rep block (workout 1 of 4) target is 3 x 8 reps (~50% total volume) with 90 seconds rest, shrugs 4 x 15 reps

Sumo Deadlift - 60kgs x 5 / 90kgs x 5 / 100kgs x 8, 8, 8

Conventional Deadlift - 100kgs x 8, 8, 8

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 15, 15, 15, 15

Crunches x 20, 20, 20, 20
 
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Wednesday 15 March 2017

MyFitnessPal - 2,554 kcals

Carbs - 199
Protein - 274
Fat - 73

Fitbit - 7,310 steps
 
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Thursday 16 March 2017

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 54, average heart rate was 63

6:05am - Push 15 rep block (workout 2 of 4) target is 4 x 10 reps (~65% total volume) with 90 seconds rest

Flat Bench - 40kgs x 5 / 50kgs x 5 / 60kgs x 10, 10, 10, 10

OH Press - 20kgs x 5 / 30kgs x 5 / 40kgs x 10, 10, 10, 10

Close Grip Bench - 45kgs x 10, 10, 10, 10

Flat Bench Leg Pull Ins x 20, 20, 20, 20

6:35am - Body weight @ 175.0lbs / 79.38kgs
 
Thursday 16 March 2017

Todays Weight - 175.0lbs / 79.38kgs - up 8.0lbs / 3.629kgs

Did not monitor food / alcohol intake as had a long weekend away with friends and just needed to let go, initially I put on 14 lbs from Thursdays weigh in to Tuesday morning weigh in!!
 
Thursday 16 March 2017

6:00pm - Push 15 rep block (workout 2 of 4) target is 3 x 10 reps (~65% total volume) with 90 seconds rest, calf raises 4 x 20 reps

Rear Squats - 40kgs x 5 / 60kgs x 5 / 75kgs x 10, 10, 10

Front Squats - 55kgs x 10, 10, 10

Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 20, 20, 20, 20

Side Bends x 15, 15, 15, 15
 
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Thursday 16 March 2017

MyFitnessPal - 2,568 kcals

Carbs - 206
Protein - 268
Fat - 75

Fitbit - 7,882 steps
 
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Friday 17 March 2017

6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 67

7:00am - Pull 15 rep block (workout 2 of 4) target is 4 x 10 reps (~65% total volume) with 90 seconds rest

Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 75kgs x 10, 10, 10, 10

Wide Grip Pullups - 80kgs (BW in gym wear) x 10, 10, 10, 10

EZ curls - 15kgs x 10, 10, 10, 10

Hanging Knee Raises x 15, 15, 15, 15

7:30am - Body weight @ 174.2lbs / 79.02kgs
 
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I am going to reduce volume on back workouts, will do 3 sets of pendlays and 3 sets of pull-ups and 2 sets of sumo and 2 sets of conventional deadlifts as lower back is suffering ATM
 
Friday 17 March 2017

7:00pm - Pull 15 rep block (workout 2 of 4) target is 2 x 10 reps (~65% total volume) with 90 seconds rest, shrugs 4 x 20 reps

Sumo Deadlift - 60kgs x 5 / 90kgs x 5 / 100kgs x 10, 10

Conventional Deadlift - 100kgs x 10, 10

Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 20, 20, 20, 20

Crunches x 20, 20, 20, 20
 
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