mickc1965 training log

Wednesday 14 January 2015 - 6:00pm to 6:26pm

Barbell Flat Bench - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 100kgs x 5
set 2 - 95kgs x 6
set 3 - 95kgs x 5
Exercise Note - this is getting quite frustrating based on last two bench workouts (90 x 10 and 95 x 8) I should be getting 102.5kgs for 5 reps so I should really be getting 6 reps at 100kgs at least, beginning to think this is psychological

Standing Calf Raise - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 190kgs x 12
set 2 - 190kgs x 12
set 3 - 190kgs x 12
Exercise Note - need to get used to the load on my shoulders on this as calves feel quite comfortable at weight and rep range
 
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Bulldog said:
Are you having that problem with other excercise too or just Flat Bench Press?
Click to expand...

Just flat bench, back in June 14 I was getting 107.5 kgs for 5 reps, broke my scaphoid bone at beginning of July, no issues with Incline bench, dips or overhead presses
 
So the other lifts are progressing as expected?

Is the Scaphoid fracture you suffered back in July causing issues on flat bench but not the other lifts?
 
Yes other lifts are progressing ok

No pain in hand when benching so assumed it is not that causing the issue, occasionally get pain when driving or grab something awkwardly.
 
Thursday 15 January 2015 - 6:14am to 6:37am

Overhead Press - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 65kgs x 7
set 2 - 65kgs x 6
set 3 - 65kgs x 5
Exercise Note -

Skullcrushers - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 37.5kgs x 7
set 2 - 37.5kgs x 6
set 3 - 37.5kgs x 6
Exercise Note -
 
Before I start tonight's session wanted to state I am not in the mood for squats and deads, positive thoughts required[emoji1]
 
Thursday 15 January 2015 - 5:41pm to 6:15pm

Rear squats (projected 1rm is 138.48kgs) - target is 2 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 115kgs x 6
set 2 - 115kgs x 4
Exercise Note - PB for reps at 115kgs

Deadlift (projected 1rm is 196.17kgs) - target is 1 attempt at a new 1 rep max and 1 set of 5-7 reps with 180 seconds rest between sets
set 1 - 197.5kgs x fail
set 2 - 165kgs x 5
Exercise Note - just about got 197.5kgs off the floor but that was it, just goes to show that projected 1rm are not always true, will attempt maybe 190kgs next week (have got 180kgs up) - 2nd was best load for 5 reps so not overly disappointed with deadlift session.

Will do ab workout tomorrow on my off day
 
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Weekly weigh in - Friday 16 January 2015

188.4lbs / 85.46kgs - up 1.3lb / 0.59kg (Bulk Phase - 11 weeks in - up 11.6lbs / 5.26kgs)

Average nett calorie intake 3864 (3864 gross before any cardio exercise) carbs @ 48%, protein @ 32% and fats @ 20%

Will reduce calorie intake to body weight x 20 = 3768
 
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I do track skinfolds and this has increased from 18mm to 22mm (JP3) which suggests 7.31% to 8.61% but would say I am nearer 12% by the mirror, this says lean mass has increased by just under 7lbs (165.35 to 172.18) and fat mass by just over 3lbs (13.05 to 16.22) so a p-ratio of 2:1 if %s were correct!!!!!
 
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Friday 16 January 2015

Flat Bench Lying Leg Raise - target is 3 sets of 25 reps with 180 seconds rest between sets
set 1 - 25 reps
set 2 - 25 reps
set 3 - 25 reps
Exercise Note -

Side Bends - target is 3 sets of 40 bends (20 per side) with 180 seconds rest between sets
set 1 - 10kgs x 40
set 2 - 10kgs x 40
set 3 - 10kgs x 40
Exercise Note -

Crunches - target is 3 sets of 25 reps with 180 seconds rest between sets
set 1 - 0kgs x 25
set 2 - 0kgs x 25
set 3 - 0kgs x 25
Exercise Note -
 
Saturday 17 January 2015 - 6:34am to 6:57am
figures in brackets represent current projected 1rm

T bar rows (149.9kgs) - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 112.5kgs x 11
set 2 - 112.5kgs x 10
set 3 - 110kgs x 10
Exercise Note - increase of projected 1rm to 153.3kgs

Combi-bar Curls (41.9kgs) - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 32.5kgs x 10
set 2 - 32.5kgs x 10
set 3 - 32.5kgs x 8+2
Exercise Note - increase of projected 1rm to 43.2kgs
 
Saturday 17 January 2015 - 4:33pm to 5:03pm
figures in brackets represent current projected 1rm

Barbell Flat Bench (125.2kgs) - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 90kgs x 10
set 2 - 85kgs x 11
set 3 - 85kgs x 10
Exercise Note -

Standing Calf Raise (282.2kgs) - target is 3 sets of 18-20 reps with 180 seconds rest between sets
set 1 - 172.5kgs x 20
set 2 - 172.5kgs x 19
set 3 - 172.5kgs x 18
Exercise Note - increase of projected 1rm to 286.3kgs
 
Sunday 18 January 2015 - 7:42am to 8:10am
figures in brackets represent current projected 1rm

Overhead Press (80.0kgs) - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 57.5kgs x 12
set 2 - 57.5kgs x 11
set 3 - 57.5kgs x 10
Exercise Note - increase in projected 1rm to 80.2kgs

Skullcrushers (46.1kgs) - target is 3 sets of 10-12 reps with 180 seconds rest between sets
figures in brackets represent current projected 1rm
set 1 - 32.5kgs x 13
set 2 - 32.5kgs x 11
set 3 - 32.5kgs x 10
Exercise Note - increase in projected 1rm to 46.4kgs
 
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Sunday 18 January 2015 - 6:05pm to 6:33pm
figures in brackets represent current projected 1rm

Rear squats (137.7kgs) - target is 1 set of 10-12 reps with 180 seconds rest between sets
set 1 - 100kgs x 11
set 2 - 100kgs x 9
Exercise Note -

Deadlifts (196.1kgs) - target is 2 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 145kgs x 11
set 2 - 145kgs x 9
Exercise Note - increase in projected 1rm to 197.6kgs
 
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Monday 19 January 2015 - 6:17am to 6:40am
figures in brackets represent current projected 1rm

T bar rows (153.3kgs) - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 117.5kgs x 10
set 2 - 117.5kgs x 8
set 3 - 117.5kgs x 8
Exercise Note - increase in projected 1rm to 156.2kgs

Combi-bar Curls (43.2kgs) - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 32.5kgs x 10
set 2 - 32.5kgs x 9
set 3 - 32.5kgs x 8
Exercise Note -
 
mickc1965 said:
Weekly weigh in - Friday 16 January 2015

188.4lbs / 85.46kgs - up 1.3lb / 0.59kg (Bulk Phase - 11 weeks in - up 11.6lbs / 5.26kgs)

Average nett calorie intake 3864 (3864 gross before any cardio exercise) carbs @ 48%, protein @ 32% and fats @ 20%

Will reduce calorie intake to body weight x 20 = 3768
Click to expand...

After putting on a pair of jeans (yesterday morning) that I have not worn for just two weeks that are now are a 'bit' tight (well more than a bit) I have decided that my bulk will stop once I have reached 191 lbs (gain of 14 lb in total) was going to keep going until 196 lbs - I will reduce calorie intake to body weight x 19 (3580) from today in an attempt to stretch the bulk phase to get to 16 weeks at least.
 
Monday 19 January 2015 - 5:57pm to 6:26pm
figures in brackets represent current projected 1rm

Barbell Flat Bench (125.2kgs) - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 92.5kgs x 8
set 2 - 90kgs x 8
set 3 - 90kgs x 8
Exercise Note -

Standing Calf Raise (286.3kgs) - target is 3 sets of 12-15 reps with 180 seconds rest between sets
set 1 - 190kgs x 15
set 2 - 190kgs x 15
set 3 - 190kgs x 12
Exercise note -
 
No training this morning as moving my off day from Friday to Saturday this week and then to Sunday the following week as need to have at least one lay in a week, this getting up at 5:30'ish is going to kill me - will do this mornings shoulder and tricep workout tonight and tonight's squats and deads workout tomorrow night so will get another lay in tomorrow until 6:40am!!!:D
 
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