mickc1965 training log

Discussion in 'Training Logs' started by mickc1965, Mar 26, 2014.

  1. mickc1965

    mickc1965 Well-Known Member

    Saturday 25 October 2014

    Abs

    Hanging leg raise - 10, 10, 10, 10, 10
    Side Bends - 15kgs x 20, 20, 20, 20, 20
    Hanging knee raise - 10, 10, 10, 10, 10
    Crunches - 15kgs x 10, 10, 10, 10, 10
     
  2. wungun

    wungun Member

    I'll eat to cover all of that, so if anything, I'll get more calories than I burn off. I'll make adjustments as I go.
    Thanks for the reply
     
  3. mickc1965

    mickc1965 Well-Known Member

    Sunday 26 October 2014

    Abs

    Hanging leg raise - 10, 10, 10, 10, 10
    Side Bends - 15kgs x 20, 20, 20, 20, 20
    Hanging knee raise - 10, 10, 10, 10, 10
    Crunches - 15kgs x 10, 10, 10, 10, 10
     
    Last edited: Oct 27, 2014
  4. mickc1965

    mickc1965 Well-Known Member

    Monday 27 October 2014

    Abs

    Hanging leg raise - 10, 10, 10, 10, 10
    Side Bends - 15kgs x 20, 20, 20, 20, 20
    Hanging knee raise - 10, 10, 10, 10, 10
    Crunches - 15kgs x 10, 10, 10, 10, 10
     
  5. wungun

    wungun Member

    You're the ab master!!
     
  6. mickc1965

    mickc1965 Well-Known Member

    Only this volume during SD and non training days, hate doing nothing during SD so just spend 15-20 minutes daily as need to get lower abs up level with my upper abs before the bulk starts in earnest at the end of the week!!

    Only two days left of SD, roll on 6pm on Thursday!!
     
  7. mickc1965

    mickc1965 Well-Known Member

    @Totentanz

    You posted in another thread the quote below and so not to hijack someone else's thread I will ask the question in my own training log.

    Just to clarify the multiples for activity, I work in an office with very little walking (park less than 10 yards from office door) and sit on my arse all day - I train full body 5/6 times per week (3 days on 1 day off routine) with little or no cardio - current weight is 80 - 81kgs (lost 1kg since last Friday as stopped taking creatine) but have been recently maintaining weight at +/- 0.5lbs consuming between 3100 and 3200 calories giving a multiple of 1.61 - 1.66.

    Would my set up increase the multiple to that level? Just to confirm all foods are weighed and logged in MyFitnessPal.
     
    Last edited: Oct 28, 2014
  8. mickc1965

    mickc1965 Well-Known Member

    Tuesday 28 October 2014

    Abs

    Hanging leg raise - 2.5kgs x 10, 10, 10 / 0kgs x 10, 10
    Side Bends - 15kgs x 20, 20, 20, 20, 20
    Hanging knee raise - 2.5kgs x 10, 10, 10, 10, 10
    Crunches - 15kgs x 10, 10, 10, 10, 10
     
  9. mickc1965

    mickc1965 Well-Known Member

    New cycle is due to start tomorrow and will probably be dropping Standing BTN Press from Routine C due to pain in my left rear delt which appears to have stopped me from being able to do chins / pull ups during the last cycle.

    I train at home so only have a bar and a half rack, I do Standing Military Press in Routine A and Landmine Single Arm Linear Jammer in Routine B, any other decent barbell exercises for shoulders or should I just repeat Military Press?
     
    Last edited: Oct 30, 2014
  10. mickc1965

    mickc1965 Well-Known Member

    Cycle 06

    Proposed Routine as follows:

    A – Flat Barbell Bench / Bent over Rows / Standing Military Press / Rear Squat (ATG) / Calf Raise
    B – Dips / Landmine Single Arm Linear Jammer / Barbell (40mm deficit) Hack Squat / Deadlift / Calf Raise
    C – Incline Barbell Bench / Landmine Rows / Standing Military Press / Front Squat / Calf Raise

    Will be continuing with total reps per muscle group to suit Prilepins Table (see the attached PDF - www.powerliftingwatch.com/files/prelipins.pdf), based on 3 day on 1 day off full body training. I will be using the following guideline, daily will aim for INOL of 0.625 (increased from 0.6 used last cycle)

    Proposed Progression & Rep Totals

    15s workout 1 – 55% of 1rm – 28 reps (1st set 15 reps then myo reps)
    15s workout 2 – 60% of 1rm – 25 reps (1st set 15 reps then myo reps)
    15s workout 3 – 62.5% of 1rm – 24 reps (1st set 15 reps then myo reps)
    15s workout 4 – 65% of 1rm – 22 reps (1st set 15 reps then myo reps)


    10s workout 5 – 67.5% of 1rm – 20 reps (1st set 10 reps then myo reps)
    10s workout 6 – 70% of 1rm – 19 reps (1st set 10 reps then myo reps)
    10s workout 7 – 72.5% of 1rm – 17 reps (1st set 10 reps then clusters)
    10s workout 8 – 75% of 1rm – 16 reps (1st set 10 reps then clusters)


    5s workout 9 – 77.5% of 1rm – 14 reps (1st set 5 reps then clusters)
    5s workout 10 – 80% of 1rm – 13 reps (1st set 5 reps then clusters)
    5s workout 11 – 82.5% of 1rm – 11 reps (1st set 5 reps then clusters)
    5s workout 12 – 85% of 1rm – 9 reps (1st set 5 reps then clusters)

    Post 5 – 87.5% of 1rm and above – 6 to 8 reps (clusters)

    All 1rm are currently estimated (based on current 5rm), the rep totals are for upper body, all squats will be 30% higher in rep total (performed as standard sets)

    Deadlifts will start at 75% of 1rm for 15 reps (clusters) increasing by 2.5% per workout until get to weight where I cannot get 3 sets of 5 then will only progress when the 3 sets have been achieved or keep progressing doing 5 sets of 3, have not decided yet. Will also retest 1rm at some point after stalling at 3 sets of 5 reps

    Calf Raises – totals will vary between routines but starting weight will be 130kgs
     
  11. mickc1965

    mickc1965 Well-Known Member

    Wednesday 29 October 2014

    Abs

    Hanging leg raise - 2.5kgs x 10, 10, 10, 8, 7, 5
    Side Bends - 15kgs x 20, 20, 20, 20, 20
    Hanging knee raise - 2.5kgs x 10, 10, 10, 10, 10
    Crunches - 15kgs x 10, 10, 10, 10, 10
     
  12. mickc1965

    mickc1965 Well-Known Member

    Any ideas on additional shoulder exercises?

    Image below is the rack I am working with if that makes any difference!!!

    [​IMG]
     
    Last edited: Oct 30, 2014
  13. mickc1965

    mickc1965 Well-Known Member

    Thursday 30 October 2014 - 5:45pm

    Routine A - Workout 1 @ approx 55% of 1rm - rep total for each muscle group is 28 for upper body, 37 for legs, 45 for calves (figure in brackets represents previous best projected 1rm before current cycle)

    Barbell Flat Bench (125.2kgs) - 70kgs (55.9%) x 15+5+4+4
    Bent over Rows (113.6kgs) - 62.5kgs (55%) x 15+7+6
    Military Press (81.6kgs) - 45kgs x (55.1%) x 15+5+4+4
    Rear Squats (134kgs) - 75kgs (56%) x 15, 12, 10
    Calf Raise (255kgs) - 130kgs (51%) x 15, 15, 15
    Side Bends - 15kgs x 20, 20

    Notes:

    Flat Bench - Myo reps with 20-30 seconds rest between sets
    Bent over Rows - Myo reps with 20-30 seconds rest between sets
    Military Press - Myo reps with 20-30 seconds rest between sets
    Rear Squats - 180 seconds rest between sets
    Calf Raise - 60 seconds rest between sets
     
    Last edited: Nov 7, 2014
  14. mickc1965

    mickc1965 Well-Known Member

    Weekly weigh in - Friday 31 October 2014

    176.8lbs / 80.2kgs - loss of 1.6lb / 0.72kg

    Average gross calorie intake 3016 (3016 nett after cardio exercise) carbs @ 29%, protein @ 41% and fats @ 30%

    Notes: so average daily calorie intake of just over 3000 calories during SD and I lose 1.6lbs!!!!!! That suggests over 3750 maintenance with no training, so based on these figures I would need nearer 4500 to gain 1lb per week when lifting, this cannot be right, can it? - may have to eat carbs during the day!

    Edit: just remembered not taking creatine, that would explain the weight loss. Doh!!!!!!! ignore the above note.
     
  15. wungun

    wungun Member

    I hear yay... I'm down 2lbs for the week (s'pose to be a bulk)! 3000cal a day, 350 to 400g of carbs a day with Creatine... Ugh
     
  16. mickc1965

    mickc1965 Well-Known Member

    Friday 31 October 2014 - 5:50pm

    Routine B - Workout 1 @ approx 55% of 1rm - rep total for each muscle group is 28 for upper body, 37 for legs, 30 for calves (figure in brackets represents previous best projected 1rm before current cycle)

    Dips (149.7kgs) - 80kgs (53.4%) x 15+15
    Landmine Press (78.6kgs) - 45kgs (57.2%) x 15+5+4+4
    Deficit (40mm) Barbell Hack Squat (139.8kgs) - 80kgs (57.2%) x 15, 12, 10
    Deadlift (174.8kgs) - 132.5kgs (75.8%) x 8, 7
    Calf Raise (255kgs) - 130kgs (51%) x 15, 15
    Hanging Leg Raise - 2.5kgs x 10, 6 - 0kgs x 4

    Notes:

    Dips - Body Weight - 30 seconds rest between sets
    Landmine Press - 30 seconds rest between sets -
    Deficit (40mm) Barbell Hack Squat - 180 seconds rest between sets
    Deadlift - 180 seconds rest between sets
    Calf Raise - 60 seconds rest between sets
     
    Last edited: Nov 7, 2014
  17. Jester

    Jester Well-Known Member

    Your activity level is quite high. 6 workouts a week. I 'd say 4500 is probably around accurate once we account for living, general movement etc.
     
  18. Jester

    Jester Well-Known Member



    Military, BTN, Push Press, 45 degree incline/seated press, landmine press, DB press (I like these a lot, actually).

    Coupled w/bench and I think you're covered.
     
  19. wungun

    wungun Member

    Why would you want one of these for a DB press?
     
  20. mickc1965

    mickc1965 Well-Known Member

    I think Alex was referring to exercises for shoulders rather than the rack I have
     

Share This Page