mickc1965 training log

Thursday 02 April 2015

6:15AM
Light jog then 3 x hill sprints (approx 60 seconds sprint, walk back down) - total 1.06 miles
15 x leg raises
30 x side bends
15 x leg pull ins
15 x crunches

6:00PM
Routine B - cycle 8, week 2, day 4
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Deadlift (197.6 / na / 193.5)
target is 9 reps (aiming for 3 sets of 3) @ 83.49% of previous projected 1rm
set 1 - 165kgs x 3
set 2 - 165kgs x 3
set 3 - 165kgs x 3
Exercise Note - 180 seconds between sets

Overhead Press (82.79 / na / na)
target is 20 reps @ 70.05% of previous projected 1rm
set 1 - 58kgs x 10+3+3+2+2
Exercise Note - 15-20 seconds between sets

Neutral Grip Chins (130.21 / na / na)
target is 20 reps @ 70.03% of previous projected 1rm
set 1 - 91.19kgs (83.19 plus 8kgs) x 10+3+3+2+2
Exercise Note - 15-20 seconds between sets
 
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Hey Mick, kudos for the early-morning hill sprints. And for 60-seconds too! That must have been a real killer. How long did it take before you hit that lactic acid threshold, where your legs stop functioning properly? :D
 
Lol said:
Hey Mick, kudos for the early-morning hill sprints. And for 60-seconds too! That must have been a real killer. How long did it take before you hit that lactic acid threshold, where your legs stop functioning properly? :D
Click to expand...
Sprints were not full on (probably 80% ish) as not run in a very long time and hill is not that high (but conveniently on my doorstep) so legs felt ok but calves were burning at end of sprint 3, will build this up gradually assuming I can still get up at 6am to do them!! Need to be able to say that I was 'fit at fifty' in both fitness and appearance.
 
Weekly weigh in - Friday 03 April 2015

183.6.lbs / 83.28kgs - down 0.2lb / 0.09kg

Average nett calorie intake 2941 (2965 gross before any cardio exercise) = last weeks body weight x 16.00 (16.13) - carbs @ 43%, protein @ 40% and fats @ 17%
 
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Friday 03 April 2015

6:15am
15 x leg raises
30 x side bends
15 x leg pull ins
15 x crunches

3:30pm
Routine A - cycle 8, week 2, day 5
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Rear Squats (141.06 / na / na)
target is 30 reps @ 60.25% of previous projected 1rm
set 1 - 85kgs x 15+3+3+3+3+3
Exercise Note - approx 30 seconds between myo-reps, myo-rep sets done with slight pause at bottom

Barbell Flat Bench (119.7 / na / na)
target is 30 reps @ 62.66% of previous projected 1rm
set 1 - 75kgs x 15+3+3+3+3+3
Exercise Note - approx 15 seconds between myo-reps, should have been 72.5 kgs on the bar FFS!!!!!

Pendlay rows (98.84 / na / na)
target is 30 reps @ 60.70% of previous projected 1rm
set 1 - 60kgs x 15+3+3+3+3+3
Exercise Note - approx 15 seconds between myo-reps
 
Saturday 04 April 2015

6:00am
Light jog then 6 x hill sprints (approx 30 seconds sprint, walk back down) - total 1.2 miles - EDIT small pull on hamstring may not be able to deadlift later bugger, thats if I get time to train today as full on visiting friends and family coming round later!!!!
15 x leg raises
30 x side bends
15 x leg pull ins
15 x crunches
 
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Saturday 04 April 2015

2:45pm
Routine B - cycle 8, week 2, day 6
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Deadlift (197.6 / na / 193.5)
target is 10 reps (aiming for 2 sets of 5) @ 78.43% of previous projected 1rm
set 1 - 155kgs x 5
set 2 - 155kgs x 5
Exercise Note - 180 seconds rest between sets

Overhead Press (82.79 / na / na)
target is 30 reps @ 60.39% of previous projected 1rm
set 1 - 50kgs x 15+3+3+3+3+3
Exercise Note - approx 15 seconds between myo-reps

Neutral Grip Chins (130.21 / na / na)
target is 30 reps @ bodyweight = 63.95% of previous projected 1rm
set 1 - 83.28kgs (BW plus 0kgs) x 15+3+3+3+3+3
Exercise Note - approx 20 seconds between myo-reps
 
Monday 06 April 2015

AM
15 x leg raises
30 x side bends
15 x leg pull ins
15 x crunches

PM
Routine A - cycle 8, week 3, day 1
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Rear Squats (141.06 / na / na)
target is 10 reps @ 82.59% of previous projected 1rm
set 1 - 116.5kgs x 5
set 2 - 116.5kgs x 3+1+1
Exercise Note - 180 seconds rest between sets, 30 seconds rest in 2nd set, was a little apprehensive tonight as slight pull on hamstring from hill sprints on Saturday so split 2nd set up as 3rd rep was a grinder.

Barbell Flat Bench (119.7 / na / na)
target is 10 reps @ 82.71% of previous projected 1rm
set 1 - 99kgs x 5
set 2 - 99kgs x 4+1
Exercise Note - 180 seconds rest between sets, 30 seconds rest in 2nd set

Pendlay rows (98.84 / na / na)
target is 10 reps @ 82.71% of previous projected 1rm
set 1 - 81.75kgs x 5
set 2 - 81.75kgs x 5
Exercise Note - 180 seconds rest between sets
 
Tuesday 07 April 2015

7:20am
15 x leg raises
30 x side bends
15 x leg pull ins
15 x crunches

6:00pm
Routine B - cycle 8, week 3, day 2
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Deadlift (197.6 / na / 193.5)
target is 8 reps (4 sets of 2 reps) @ 91.08% of previous projected 1rm
set 1 - 180kgs x 2
set 2 - 180kgs x 2
set 3 - 180kgs x 2
set 4 - 180kgs x 2
Exercise Note - 180 seconds rest between sets

Overhead Press (82.79 / na / na)
target is 10 reps (2 sets of 5 reps) @ 82.74% of previous projected 1rm
set 1 - 68.5kgs x 5
set 2 - 68.5kgs x 4+1
Exercise Note - 180 seconds rest between sets, 20 seconds between cluster in set 2

Neutral Grip Chins (130.21 / na / na)
target is 10 reps (2 sets of 5 reps) @ 82.56% of previous projected 1rm
set 1 - 107.5kgs (84.25 plus 23.25kgs) x 5
set 2 - 107.5kgs (84.25 plus 23.25kgs) x 4+1
Exercise Note - 180 seconds rest between sets, 20 seconds between cluster in set 2
 
Wednesday 08 April 2015

7:10am
2 x 10 leg raises
2 x 20 side bends
2 x 10 leg pull ins
2 x 10 crunches


Not sure what is happening with my weight this week as put on 2 lbs since last Friday - average calories are still the same (2900 - 3000 per day except Easter Sundays binge which has now been balanced overall) maybe I am sleepwalking to the fridge at night!!:)
 
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Wednesday 08 April 2015 - 5:45pm
Routine A - cycle 8, week 3, day 3
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Barbell Flat Bench (119.7 / na / na)
target is 20 reps (myo-reps) @ 72.68% of previous projected 1rm
set 1 - 87kgs x 10+2+2+2+2+2
Exercise Note - approx 20 seconds between myo reps

Pendlay rows (98.84 / na / na)
target is 20 reps (myo-reps) @ 72.6% of previous projected 1rm
set 1 - 71.75kgs x 10+2+2+2+2+2
Exercise Note - approx 20 seconds between myo reps

Rear Squats (141.06 / na / na)
target is 20 reps (myo-reps) @ 72.66% of previous projected 1rm
set 1 - 102.5kgs x 10+2+2+2+2+2
Exercise Note - was under the bar within 30 seconds, so approx 40 seconds between myo reps
 
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Thursday 09 April 2015

7:30am
2 x 10 leg raises
2 x 20 side bends
2 x 10 leg pull ins
2 x 10 crunches

6:00pm
Routine B - cycle 8, week 3, day 4
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Deadlift (197.6 / na / 193.5)
target is 9 reps (aiming for 3 sets of 3) @ 86.03% of previous projected 1rm
set 1 - 170kgs x 3
set 2 - 170kgs x 3
set 3 - 170kgs x 3
Exercise Note - 180 seconds rest between sets

Overhead Press (82.79 / na / na)
target is 20 reps (myo-reps) @ 72.77% of previous projected 1rm
set 1 - 60.25kgs x 10+2+2+2+2+2
Exercise Note - 20-30 seconds rest between myo reps

Neutral Grip Chins (130.21 / na / na)
target is 20 reps (myo-reps) @ 72.57% of previous projected 1rm
set 1 - 94.5kgs (BW plus 11kgs) x 10+2+2+2+2+2
Exercise Note - 20-30 seconds rest between myo reps
 
Friday 10 April 2015 - 6:00am
Routine A - cycle 8, week 3, day 5 - session 1
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Barbell Flat Bench (119.7 / na / na)
target is 30 reps (myo-reps) @ 62.66% of previous projected 1rm
set 1 - 75kgs x 15+3+3+3+3+3
Exercise Note - 20-25 seconds between myo reps

Pendlay rows (98.84 / na / na)
target is 30 reps (myo-reps) @ 62.73% of previous projected 1rm
set 1 - 62kgs x 15+3+3+3+3+3
Exercise Note - 20-25 seconds between myo reps

2 x 10 leg raises
2 x 20 side bends
2 x 10 leg pull ins
2 x 10 crunches
 
Weekly weigh in - Friday 10 April 2015

184.4lbs / 83.64kgs - up 0.8lb / 0.36kg

Average nett calorie intake 2837 (2896 gross before any cardio exercise) = last weeks body weight x 15.45 (15.77) - carbs @ 42%, protein @ 33% and fats @ 25%
 
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Friday 10 April 2015 - 6:00pm
Routine A - cycle 8, week 3, day 5 - session 2
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Rear Squats (141.06 / na / na)
target is 30 reps (myo-reps) @ 62.56% of previous projected 1rm
set 1 - 88.25kgs x 15+3+3+3+3+3
Exercise Note -

Standing Calf Raise (290.5 / na / na)
target is 40 reps (myo-reps) @ 55.07% of previous projected 1rm
set 1 - 160kgs x 15+5+5+5+5+5
Exercise Note -
 
Saturday 11 April 2015 - 10:00am
Routine B - cycle 8, week 3, day 6 - session 1
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Overhead Press (82.79 / na / na)
target is 30 reps (myo-reps) @ 62.51% of previous projected 1rm
set 1 - 51.75kgs x 15+3+3+3+3+3
Exercise Note - 20 seconds between myo-reps

Neutral Grip Chins (130.21 / na / na)
target is 30 reps (myo-reps) @ bodyweight = 64.31% of previous projected 1rm
set 1 - 83.75kgs (BW plus 0kgs) x 15+3+3+3+3+3
Exercise Note - 20 seconds between myo-reps

2 x 10 leg raises
2 x 20 side bends
2 x 10 leg pull ins
2 x 10 crunches
 
Saturday 11 April 2015 - 5:20pm
Routine B - cycle 8, week 3, day 6 - session 2
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Deadlift (197.6 / na / 193.5)
target is 10 reps (aiming for 2 sets of 5) @ 80.97% of previous projected 1rm
set 1 - 160kgs x 5
set 2 - 160kgs x 5
Exercise Note - 180 seconds rest between sets

Shrugs - rear (220 / na / na)
target is 40 reps (myo-reps) @ 57.50% of previous projected 1rm
set 1 - 126.5kgs x 20+5+5+5+5
Exercise Note -
 
Monday 13 April 2015

Routine A - cycle 8, week 4, day 1
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

AM session @ 6:50

Barbell Flat Bench (119.7 / na / na)
target is 10 reps (1 x activation set plus 5 myo-reps) @ 85.00% of previous projected 1rm
set 1 - 101.75kgs x 5+1+1+1+1+1
Exercise Note - 30 seconds rest between myo-reps

Pendlay rows (98.84 / na / na)
target is 10 reps (1 x activation set plus 5 myo-reps) @ 85.24% of previous projected 1rm
set 1 - 84.25kgs x 5+1+1+1+1+1
Exercise Note - 20 seconds rest between myo-reps

2 x 10 leg raises
2 x 20 side bends
2 x 10 leg pull ins
2 x 10 crunches
 
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Monday 13 April 2015
Routine A - cycle 8, week 4, day 1
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

PM session @ 6:00pm

Rear Squats (141.06 / na / na)
target is 10 reps (1 x activation set plus 5 myo-reps) @ 85.07% of previous projected 1rm
set 1 - 120kgs x 4+1+1+1+1+1+1
Exercise Note - 40 seconds rest between myo-reps

Standing Calf Raise (290.5 / na / na)
target is 20 reps (1 x activation set plus 10 myo-reps) @ 65.40% of previous projected 1rm
set 1 - 190kgs x 10+2+2+2+2+2
Exercise Note - 30 seconds rest between myo-reps
 
Tuesday 14 April 2015
Routine B - cycle 8, week 4, day 2
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

AM session @ 6:15am

Overhead Press (82.79 / na / na)
target is 10 reps @ 85.15% of previous projected 1rm
set 1 - 70.5kgs x 5
set 2 - 70.5kgs x 3
set 3 - 70.5kgs x 2
Exercise Note - 180 seconds rest between sets

Neutral Grip Chins (130.21 / na / na)
target is 10 reps @ 85.05% of previous projected 1rm
set 1 - 110.75kgs (83.25 plus 27.5kgs) x 5
set 2 - 110.75kgs (83.25 plus 27.5kgs) x 3
set 3 - 110.75kgs (83.25 plus 27.5kgs) x 2
Exercise Note - 180 seconds rest between sets
 
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