mickc1965 training log

Saturday 01 November 2014

Routine C - Workout 1 @ approx 55% of 1rm - rep total for each muscle group is 28 for upper body, 37 for legs, 50 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Incline Bench (113.6kgs) - 62.5kgs (55%) x 15+8+5
Landmine Rows (131.1kgs) - 72.5kgs (55.3%) x 15+7+6
Military Press (81.6kgs) - 45kgs (55.1%) x 15+5+5+4
Front Squat (113.6kgs) - 62.5kgs (55%) x 15, 8, 8, 6
Calf Raise (242kgs) - 130kgs (51%) x 20, 17, 13
Hanging Knee Raise - 5kgs x 10, 10

Notes:

Barbell Incline Bench - Myo-reps 20 seconds rest
Landmine Rows - Myo-reps 20 seconds rest
Military Press - Myo-reps 20 seconds rest
Front Squat - 120 seconds rest between sets
Calf Raise - 60 seconds rest between sets
 
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Sunday 02 November 2014

Abs

Hanging leg raise - 15, 15, 15, 10, 5
Side Bends - 10kgs x 15, 15, 15, 15
Hanging knee raise - 15, 15, 15, 15
Crunches - 10kgs x 15, 15, 15, 15
 
Monday 03 November 2014 - 6:15am

Routine A - Workout 2 @ approx 60% of 1rm - rep total for each muscle group is 25 for upper body (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Flat Bench (125.2kgs) - 77.5kgs (61.75%) x 15+4+3+3
Bent over Rows (113.6kgs) - 70kgs (61.61%) x 15+5+5
Military Press (81.6kgs) - 50kgs x (61.27%) x 15+4+3+3

Notes:

Flat Bench - Myo reps with 20-30 seconds rest between sets
Bent over Rows - Myo reps with 20-30 seconds rest between set
Military Press - Myo reps with 20-30 seconds rest between sets
 
Monday 03 November 2014 - 6:00pm

Routine A - Workout 2 @ approx 60% of 1rm - rep total for each muscle group is 33 for legs, 45 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Rear Squats (134kgs) - 82.5kgs (61.56%) x 15, 10, 8
Calf Raise (255kgs) - 130kgs (50.98%) x 15, 15, 15
Side Bends - 10kgs x 30, 30, 20, 20

Notes:

Rear Squats - 180 seconds rest between sets - PB for 15s
Calf Raise - 60 seconds rest between sets
 
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Tuesday 04 November 2014 - 6:15am

Routine B - Workout 2 @ approx 60% of 1rm - rep total for each muscle group is 25 for upper body, 30 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Dips (149.7kgs) - 90kgs (60.12%) x 15+5+5
Neutral Grip Chins (127kgs) - 80kgs (62.99%) x 15+5+5
Landmine Press (78.6kgs) - 47.5kgs (60.43%) x 15+5+5
Calf Raise (255kgs) - 130kgs (50.98%) x 15, 15

Notes:

Dips (Body Weight + 10kgs) - myo-reps 20 seconds rest between sets
Neutral Grip Chins (Body Weight + 0kgs) - myo-reps 20 seconds rest between sets
Landmine Press - myo-reps 30 seconds rest between sets
Calf Raise - 60 seconds rest between sets
 
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Tuesday 04 November 2014 - 5:45pm

Routine B - Workout 2 @ approx 60% of 1rm - rep total for each muscle group 33 for legs, 15 for deads (figure in brackets represents previous best projected 1rm before current cycle)

Deficit (40mm) Barbell Hack Squat (139.8kgs) - 85kgs (60.80%) x 15, 18, 8
Deadlift (174.8kgs) - 137.5kgs (78.66%) x 8, 7
Hanging Leg Raise - 0kgs x 10, 10, 10

Notes:

Deficit (40mm) Barbell Hack Squat - 180 seconds rest between sets - PB for 15s
Deadlift - 180 seconds rest between sets
 
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Wednesday 05 November 2014 - 6:15am

Routine C - Workout 2 @ approx 60% of 1rm - rep total for each muscle group is 25 for upper body, 50 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Incline Bench (113.6kgs) - 70kgs (61.61%) x 15+5+5
Landmine Rows (131.1kgs) - 80kgs (61.02%) x 15+5+5
Calf Raise (255kgs) - 130kgs (50.98%) x 25, 15, 10

Notes:

Barbell Incline Bench - myo-reps 20 seconds rest
Landmine Rows - myo-reps 20 seconds rest
Calf Raise - 30 seconds rest between sets
 
Wednesday 05 November 2014 - 6:00pm

Routine C - Workout 2 @ approx 60% of 1rm - rep total for each muscle group is 25 for upper body, 33 for legs (figure in brackets represents previous best projected 1rm before current cycle)

Military Press (81.6kgs) - 50kgs x (61.27%) x 15+5+5
Front Squat (113.6kgs) - 70kgs (61.62%) x 15, 8, 5, 5
Hanging Knee Raise - 0gs x 15, 15, 10, 10

Notes:

Military Press - myo-reps 20 seconds rest
Front Squat - 180 seconds rest between sets - PB for 15s
 
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Will my current set up for lower body cause an imbalance between quads and hamstrings, currently doing the following

Mon - rear squats
Tue - Deficit (40mm) barbell hack squats and deadlifts
Wed - front squats
Thu - rest
Repeat the above
 
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Thursday 06 November 2014

Abs

Hanging leg raise - 15, 15, 10, 10
Side Bends - 10kgs x 15, 15, 10, 10
Hanging knee raise - 15, 15, 10, 10
Crunches - 10kgs x 15, 15, 10, 10

Traps

Barbell shrugs (rear) - 100kgs x 15, 15, 15
Barbell shrugs (front) - 100kgs x 15, 15, 15
 
Weekly weigh in - Friday 07 November 2014

178.0lbs / 80.74kgs - up 1.2lb / 0.54kg

Average nett calorie intake 3500 (3565 gross before any cardio exercise) carbs @ 31%, protein @ 41% and fats @ 28%
 
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Friday 07 November 2014 - 6:20am

Routine A - Workout 3 @ approx 62.5% of 1rm - rep total for each muscle group is 24 for upper body, 31 for squats, 45 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Flat Bench (125.2kgs) - 80kgs (63.89%) x 15+4+3+2
Bent over Rows (113.6kgs) - 72.5kgs (63.82%) x 15+5+4
Calf Raise (255kgs) - 130kgs (50.98%) x 15, 15, 15

Notes:

Flat Bench - myo-reps with 20-30 seconds rest between sets
Bent over Rows - myo-reps with 20-30 seconds rest between set
Calf Raise - 30 seconds rest between sets
 
Monthly Body Stats - 01 October 2014 to 31 October 2014

Start 178.6lbs / 7.31% / lean 165.54lbs / fat 13.06 lbs
Finish 177.6lbs / 7.64% / lean 164.04lbs / fat 13.56lbs

Average Nett Daily Calorie intake (deducting cardio) - 3107

Summary:

Overall weight – down 1lb
Lean Mass – down 1.5lb
Fat Mass – up 0.56lb
BF% - up 0.33%
 
mickc1965 said:
Had blood tests for anti-coagulation (daily nose bleeds) which came back clear, but the 'serum creatinine' levels came back as borderline so have to have another blood test next Monday. The doctor said I should stop taking creatine (5g per day) and protein supplements just to make sure that it is not those that have my levels up high and hopefully levels have reduced otherwise it could be 'bad' news for my kidneys. I have read that high protein diets can also elevate levels but not sure if 1.75 to 2g per lb of body weight is considered 'high'
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TangoDown said:
Good luck Mick. I did a couple of 24 hour urine tests some months ago and asked the doc if creatine supplementation would effect my creatinine levels and he said it would but to a very marginal extent. But here's hoping your situation is fine
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TD so not to hijack @wunguns log moved into mine

Thanks for your support just hope it is the quantity of protein that is causing the borderline creatinine levels and the quack is erring on the safe side or I have such a high muscle mass (lol) causing higher levels. Mind you they haven't told me what the level is yet so it could be f**k all will just have to wait and see.
 
Friday 07 November 2014 - 6:10pm

Routine A - Workout 3 @ approx 62.5% of 1rm - rep total for each muscle group is 24 for upper body, 31 for squats, 45 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Military Press (81.6kgs) - 52.5kgs x (64.33%) x 15+5+4
Rear Squats (134kgs) - 85kgs (63.43%) x 15, 9, 7
Side Bends - 10kgs x 30, 30, 20, 20

Notes:

Military Press - myo-reps with 30 seconds rest between sets
Rear Squats - 180 seconds rest between sets - PB for 15 reps
 
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Saturday 08 November 2014 - 6:15am

Routine B - Workout 3 @ approx 62.5% of 1rm - rep total for each muscle group is 24 for upper body, 31 for squats, 15 for deadlifts, 30 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Dips (149.7kgs) - 95kgs (63.46%) x 15+5+4
Neutral Grip Chins (127kgs) - 80kgs (62.99%) x 15+5+4
Landmine Press (78.6kgs) - 50kgs (63.61%) x 15+5+4
Calf Raise (255kgs) - 130kgs (50.98%) x 15, 15

Notes:

Dips (Body Weight + 15kgs) - 20 seconds rest between sets
Neutral Grip Chins (Body Weight + 0kgs) - 20 seconds rest between sets
Landmine Press - 30 seconds rest between sets
Calf Raise - 30 seconds rest between sets
 
Jester said:
5g dosing is 'fine'. I strongly doubt that your serum creatine is affecting nose bleeds, but they probably want to eliminate variables.
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I believe that it is standard practice in the UK when taking blood that they check creatinine levels for renal function.

Jester said:
2g per lb of bodyweight is extremely high IMO. I would say 2 - 2.5gm / kg is the maximum you'll ever need, even on juice. I take slightly higher strictly for satiation purposes (my appetite is crazy).
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I consume protein for satiation reasons also, if I eat carbs during the day I am constantly hungry and crave for more carbs but eating protein and fats during the day I have to remind myself to eat which is great in a cut but not so good in a bulk.
 
Saturday 08 November 2014 - 3:15pm

Routine B - Workout 3 @ approx 62.5% of 1rm - rep total for each muscle group is 24 for upper body, 31 for squats, 15 for deadlifts, 30 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Deficit (40mm) Barbell Hack Squat (139.8kgs) - 87.5kgs (62.59%) x 15, 10, 6
Deadlift (174.8kgs) - 140kgs (80.09%) x 8, 4, 3
Hanging Leg Raise - 0kgs x 15, 15, 10, 10

Notes:

Deficit (40mm) Barbell Hack Squat - 180 seconds rest between sets - PB for 15s
Deadlift - 180 seconds rest between sets - increase in projected 1rm
 
Sunday 09 November 2014 - 10:40am

Routine C - Workout 3 @ approx 62.5% of 1rm - rep total for each muscle group is 24 for upper body, 31 for squats, 50 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Incline Bench (113.6kgs) - 72.5kgs (63.82%) x 15+5+4
Landmine Rows (131.1kgs) - 82.5kgs (62.93%) x 15+5+4
Calf Raise (255kgs) - 130kgs (50.98%) x 25, 15, 10

Notes:

Barbell Incline Bench - myo-reps 20 seconds rest - equal previous PB for 15s
Landmine Rows - myo-reps 20 seconds rest - PB for 15s
Calf Raise - 30 seconds rest between sets
 
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