mickc1965 training log

Thursday 04 May 2017

Average Weight - 170.3lbs / 77.247kgs - down 1.0lbs / 0.454kg

Average Weight is calculated over the last 7 days (todays weight is 170.0 and range across the week was 169.8 - 171.0)

Average nett (after cardio) daily calorie intake - 2562 = last weeks body weight x14.96 / Gross (before cardio) - 2685 ( x15.67)

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 17,288 steps over

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

carbs @ ~37% (249g)
protein @ ~38% (256g)
fats @ ~25% (74g)
alcohol @ 0%
 
Thursday 04 May 2017

6:20pm

Flat Bench - target is 5 x 5 reps

85kgs x 5, 5, 5, 5, 5

Close Grip Bench - target is 5 x 5 reps

70kgs x 5, 5, 5, 5, 5
 
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Thursday 04 May 2017

MyFitnessPal - 2,683 kcals

Carbs - 235
Protein - 263
Fat - 77

Fitbit - 5.188 steps
 
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Friday 05 May 2017

Body weight @ 170.2lbs / 77.201kgs

6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 55, average heart rate was 58

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Pendlay Rows - target is 3 x 5 reps

97.5kgs x 5, 5, 5

WG Pullups - target is 3 x 5 reps

92.5kgs x 5, 5, 5

Shrugs - target is 100 reps in 3 sets

97.5kgs x 34, 33, 33

EZ Curls - target is 5 x 5 reps

32.5kgs x 5, 5, 5, 5, 5
 
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Friday 05 May 2017

6:15pm

Rear Squats - target is 4 x 7 reps

90kgs x 7, 7, 7, 7

Deadlift - target is 1 x 7 reps

150kgs x 7

SLDL - target is 3 x 7 reps

80kgs x 7, 7, 7
 
Friday 05 May 2017

MyFitnessPal - 2,718 kcals

Carbs - 229
Protein - 269
Fat - 80

Fitbit - 7,862 steps
 
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Saturday 06 May 2017

Body weight @ 170.4lbs / 77.292kgs

6:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 54, average heart rate was 55

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Alternating Knee Crunch 3 x 20
Alternating Leg Raises x 3 x 20
Crunches 3 x 20
Alternating Heel Touches 3 x 20
Leg Pull Ins 3 x 20
Knees Raised Crunches 3 x 20

No weight training today
 
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Saturday 06 May 2017

MyFitnessPal - 2,479 kcals

Carbs - 177
Protein - 263
Fat - 79

Fitbit - 6,957 steps
 
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Sunday 07 May 2017

Body weight @ 168.4lbs / 76.385kgs

6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 59, average heart rate was 55

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

OH Press - target is 5 x 6 reps

61.25kgs x 6, 6, 6, 6, 6

Standing Calf Raise - target is 100 reps in 3 sets

117.5kgs x 34, 33, 33
 
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Sunday 07 May 2017

6:10pm

Flat Bench - target is 5 x 6 reps

85kgs x 6, 6, 6, 6, 6

Close Grip Bench - target is 5 x 6 reps

70kgs x 6, 6, 6, 6, 6
 
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Sunday 07 May 2017

MyFitnessPal - 2,782 kcals

Carbs - 251
Protein - 263
Fat - 81

Fitbit - 7,621 steps
 
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Monday 08 May 2017

Body weight @ 169.0lbs / 76.657kgs

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 58, average heart rate was 55

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Pendlay Rows - target is 3 x 6 reps

97.5kgs x 6, 6, 6

WG Pullups - target is 3 x 6 reps

92.5kgs x 6, 6, 6

Shrugs - target is 100 reps in 3 sets

97.5kgs x 34, 33, 33

EZ Curls - target is 5 x 6 reps

32.5kgs x 6, 6, 6, 6, 6
 
Monday 08 May 2017

6:15pm

Rear Squats - target is 4 x 8 reps

90kgs x 8, 8, 8, 8

Deadlift - target is 1 x 8 reps

150kgs x 8

SLDL - target is 3 x 8 reps

80kgs x 8, 8, 8
 
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Monday 08 May 2017

MyFitnessPal - 2,737 kcals

Carbs - 250
Protein - 255
Fat - 80

Fitbit - 5,040 steps
 
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NWlifter said:
What format is your current routine?
Click to expand...

Basically fancied a change in routine so about a month ago I decided that over a period of 6 days I would work each muscle group every other day using my usual AM / PM split using the same load over the whole week initially starting with 5 sets of 4 reps for shoulders, chest, biceps and triceps (1 exercise per muscle group) / 3 sets of 4 reps for back (2 exercises) / 4 sets of 6 reps for quads and hamstrings then increasing by 1 rep per set on 2nd session of the week and again 1 rep per set on 3rd session then adding weight if achieve all reps on all sets on 3rd session - traps and calves are 100 reps in 3 sets every session increasing load at end of week if all reps are achieved. I am enjoying this at the moment so will see how it goes.

I did start the loads conservatively particularly with squats as pulled a couple of muscles in my back when squatting then a couple of days later when doing calf raises, probably trying to compensate for the initial pull. I will add in a deload week once I am not able to achieve all of the reps on the max day, probably!!!!
 
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Tuesday 09 May 2017

Body weight @ 169.8lbs / 77.020kgs

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 55, average heart rate was 59

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

OH Press - target is 5 x 4 reps

62.5kgs x 4, 4, 4, 4, 4

Standing Calf Raise - target is 100 reps in 3 sets

120kgs x 34, 33, 33
 
Ok cool, that's an interesting way of progressing! sorry about the back, dang!
AM/PM, man that's a lot, cool you can progress like that :)
Have you ever done a vanilla HST cycle?
 
@NWlifter,

AM/PM is my preferred way of training as 20 - 30 minutes per session - Day 1 AM is Shoulders (x5) & Calves (x3) / PM is Chest x5 & Triceps x5 / Day 2 AM is Pendlays x3, Wide Grip Pullups x3, Shrugs x3 and Biceps x5 / PM is Squats x4, Deads x1 & SLDL x3

I did Vanilla at the beginning but have amended it in later cycles to suit how I like to do it with progression of course
 
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