mickc1965 training log

Sunday 09 November 2014 - 6:05pm

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)

Military Press (81.6kgs) - 52.5kgs (64.34%) x 15+4+3+2
Front Squat (113.6kgs) - 72.5kgs (63.82%) x 15, 7, 5, 4
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 15 reps
 
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Monday 10 November 2014 - 7:15am

Barbell shrugs (rear) - 100kgs x 15, 15, 15
Barbell shrugs (front) - 100kgs x 15, 15, 15
 
Monday 10 November 2014 - 7:30pm

Flat Bench Lying Leg Raise - 10, 10, 10, 10, 10
Flat Bench Leg Pull In - 10, 10, 10, 10, 10
Crunches - 10, 10, 10, 10, 10
Plank - 5 x 60 seconds
 
Tuesday 11 November 2014 - 6:15am

Routine A - Workout 4 @ approx 65% of 1rm - rep total for each muscle group is 22 for upper body, 29 for squats, 45 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Flat Bench (125.2kgs) - 82.5kgs (65.89%) x 15+3+2+2
Bent over Rows (113.6kgs) - 75kgs (66.02%) x 15+4+3
Calf Raise (255kgs) - 130kgs (50.98%) x 15, 15, 15

Notes: last session of 15 rep block

Flat Bench - myo-reps with 20-30 seconds rest between sets - equal to previous PB for 15 reps
Bent over Rows - myo-reps with 20-30 seconds rest between set - PB for 15 reps
Calf Raise - 30 seconds rest between sets
 
Tuesday 11 November 2014 - 5:55pm

Routine A - Workout 4 @ approx 65% of 1rm - rep total for each muscle group is 22 for upper body, 29 for squats, 45 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Military Press (81.6kgs) - 55kgs x (67.40%) x 15+4+3
Rear Squats (134kgs) - 87.5kgs (65.29%) x 15, 8, 6
Side Bends - 10kgs x 20, 20
Flat Bench Lying Leg Raise - 10, 10
Flat Bench Leg Pull In - 10, 10
Crunches - 10, 10
Plank - 2 x 60 seconds

Notes: last session of 15 rep block

Military Press - myo-reps with 30 seconds rest between sets - PB for 15 reps and increase in projected 1rm
Rear Squats - 180 seconds rest between sets - PB for 15 reps
 
Wednesday 12 November @ 6:15am

Routine B - Workout 4 @ approx 65% of 1rm - rep total for each muscle group is 22 for upper body, 29 for squats, 15 for deadlifts, 30 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Dips (149.7kgs) - 99.4kgs (66.39%) x 15+4+3
Neutral Grip Chins (127.0kgs) - 86.9kgs (68.42%) x 15+7
Landmine Press (78.6kgs) - 52.5kgs (66.79%) x 15+4+3
Calf Raise (255.5kgs) - 130kgs (50.88%) x 15, 15

Notes: last session of 15 rep block

Dips (body weight - 81.9kgs plus 17.5kgs) - myo-reps with 20 seconds rest between sets - PB for 15 reps
Neutral Grip Chins (body weight - 81.9kgs plus 5kgs) - myo-reps with 20 seconds rest between sets - PB for 15 reps and increase in projected 1rm
Landmine Press - myo-reps with 30 seconds rest between sets - PB for 15 reps
Calf Raise - 30 seconds rest between sets
 
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mickc1965 said:
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
Click to expand...
Any thoughts in the above post?
 
Wednesday 12 November @ 6:00pm

Routine B - Workout 4 @ approx 65% of 1rm - rep total for each muscle group is 22 for upper body, 29 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) - 92.5kgs (66.16%) x 15, 8, 6
Deadlift (174.8kgs) - 145kgs (82.95%) x 8, 7

Notes: last session of 15 rep block

Deficit (40mm) Barbell Hack Squat - 180 seconds rest between sets - PB for 15 reps
Deadlift - 180 seconds rest between set - PB for 145kgs and increase in projected 1rm (183.3kgs)
 
Thursday 13 November 2014 @ 6:15am

Routine C - Workout 4 @ approx 65% of 1rm - rep total for each muscle group is 22 for upper body, 29 for squats, 50 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Incline Bench (113.6kgs) - 75kgs (66.02%) x 15+4+3
Landmine Rows (131.1kgs) - 87.5kgs (66.74%) x 15+4+3
Calf Raise (255kgs) - 130kgs (50.98%) x 29, 12, 9

Notes:

Barbell Incline Bench - myo-reps 20-30 seconds rest - PB for 15 reps
Landmine Rows - myo-reps 20-30 seconds rest - PB for 15 reps
Calf Raise - 30 seconds rest between sets
 
Thursday 13 November 2014 @ 6:00pm

Routine C - Workout 4 @ approx 65% of 1rm - rep total for each muscle group is 22 for upper body, 29 for squats, 50 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Military Press (81.6kgs) - 55kgs x (67.40%) x 15+4+3
Front Squat (113.6kgs) - 75kgs (66.02%) x 15, 8, 6

Notes: last session of 15 rep block

Military Press - myo-reps 20-30 seconds rest
Front Squat - 180 seconds rest between sets - PB for 15 reps
 
Weekly weigh in - Friday 14 November 2014

179.2lbs / 81.28kgs - up 1.2lb / 0.54kg (Bulk Phase - 2 weeks in - up 2.4lbs / 1.088kgs)

Average nett calorie intake 3500 (3575 gross before any cardio exercise) carbs @ 40%, protein @ 37% and fats @ 23%
 
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Friday 14 November @ 6:20am

Traps

Barbell shrugs (rear) - 80kgs x 20, 20, 20, 20
Barbell shrugs (front) - 80kgs x 20, 20, 20, 20
 
Got my new blood test results back and happily the creatinine levels have fallen back into normal levels, borderline but on the way down, so no doubt it was the creatine supplement that caused the high levels.

On another test T levels came back in my opinion very low (9.5 nanomoles per litre (nmol/L) which converts to approx 275 - 285 nanograms per deciliter (ng/dL)) but the hospital claim that 6.1 nmol/L is the bottom end of normal, any thoughts on these figures.
 
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Friday 14 November @ 6:20pm

Flat Bench Lying Leg Raise - 10, 10, 10, 10, 10
Flat Bench Leg Pull In - 10, 10, 10, 10, 10
Side Bends - 10kgs x 20, 20, 20, 20, 20
Crunches - 10kgs x 10, 10, 10, 10, 10
Plank - 5 x 60 seconds
 
I was curious about normal testosterone range so I googled it. Seems like the low end of the spectrum averages between 7-9 nmol/L depending on the source. Upper range is ~35 nmol/L So you're definitely borderline, and considering that you're not over 60 and you train, it might be a good idea to follow up.
 
TD,

That is why I posted figures as will be trying to do detailed research on levels before going back to the doctors on 04 December armed with all the info I can get as some doctors here in the UK they tend to fob you off so not to cost the practice too much money in drugs etc. Not sure what the standard opinion in the UK is on TRT but we will have to see what they say.
 
Saturday 15 November 2014 @ 6:00am

Routine A - Workout 5 @ approx 67.5% of 1rm - rep total for each muscle group is 20 for upper body, 27 for squats, 45 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Flat Bench (125.2kgs) - 87.5kgs (67.89%) x 10+4+3+3
Bent over Rows (113.6kgs) - 77.5kgs (68.22%) x 10+4+3+3
Calf Raise (255kgs) - 140kgs (54.79%) x 15, 15, 15

Notes: 1st session of 10 rep block

Flat Bench - myo-reps with 20-30 seconds rest between sets -
Bent over Rows - myo-reps with 20-30 seconds rest between sets -
Calf Raise - 30 seconds rest between sets
 
Saturday 15 November 2014 @ 4:20pm

Routine A - Workout 5 @ approx 67.5% of 1rm - rep total for each muscle group is 20 for upper body, 27 for squats, 45 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Military Press (81.6kgs) - 55kgs x (67.40%) x 10+5+3+2
Rear Squats (134kgs) - 92.5kgs (69.03%) x 10, 7, 6, 4

Notes: 1st session of 10 rep block

Military Press - myo-reps with 30 seconds rest between sets -
Rear Squats - 180 seconds rest between sets -

And a 5 mile walk with the missus
 
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Sunday 16 November 2014 @ 12:00pm

Routine B - Workout 5 @ approx 67.5% of 1rm - rep total for each muscle group is 20 for upper body, 27 for squats, 15 for deadlifts, 30 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Dips (149.7kgs) - 102.5kgs (68.47%) x 10+10
Neutral Grip Chins (127kgs) - 87.5kgs (68.89%) x 10+6+4
Landmine Press (78.6kgs) - 55kgs (69.97%) x 10+6+4
Calf Raise (255kgs) - 140kgs (54.90%) x 15, 15

Notes: 1st session of 10 rep block

Dips (body weight plus 21.25kgs) - myo-reps with 20 seconds rest between sets
Neutral Grip Chins (body weight plus 6.25kgs) - myo-reps with 20 seconds rest between sets
Landmine Press - myo-reps with 30 seconds rest between sets -
Calf Raise - 30 seconds rest between sets
 
Sunday 16 November 2014 @ 6:00pm

Routine B - Workout 5 @ approx 67.5% of 1rm - rep total for each muscle group is 20 for upper body, 27 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) - 95kgs (67.95%) x 10, 10, 7
Deadlift (174.8kgs) - 150kgs (85.81%) x 7, 4, 4

Notes: 1st session of 10 rep block

Deficit (40mm) Barbell Hack Squat - 180 seconds rest between sets -
Deadlift - 180 seconds rest between set - PB for 150kgs and increase in projected 1rm (184.7kgs)
 
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