mickc1965 training log

Tuesday 11 August 2015 - session 2 @ 6:00pm

Cycle 10 - Week 8 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Rear Squats (95kgs x 15 / 106kgs x 10 / 122.5kgs x 5) target is 10 reps @ 106.13% of previous 10rm

112.5kgs x 6 - this felt awful
112.5kgs x 4

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) target is 20 reps @ 108.33% of previous 20rm

195kgs x 20 - PB for 20 reps

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is 2 reps @ 106.76% of previous 2rm followed by 1 set of 3 at ~78% of 1rm

197.5kgs x 1 - failed 2nd rep
160kgs x 4
 
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Wednesday 12 August 2015 - session 1 @ 6:05am

Cycle 10 - Week 8 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - exercises performed circuit style

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) 10 reps @ ~40% of projected 1rm

35kgs x 10 + 10

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) 10 reps @ ~40% of projected 1rm

45kgs x 10 + 10

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) 10 reps @ ~40% of projected 1rm

100kgs x 10 + 10

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) 10 reps @ ~50% of projected 1rm

77.5kgs (bw) x 10 + 10

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) 10 reps @ ~60% of projected 1rm

77.5kgs (bw) x 10 + 10
 
Great to see such an extensive log. Congrats on your training and results.
Are you still doing those Hill sprints somewhere?

As you might have noticed from my own thread I'm still looking where and how to fit in conditioning work with the aim to help in both size and conditionning. Sprints are my preference, but they need to be carefully adjusted towards recovery. How have you gone about this?

Currently I'm doing HIIT, but will try SMIT as well. Basically, sprint all out without active recovery and longer rest. Plan to do this before 15's as this is a recovery workout in a sense. Would think of lighter swimming on saturdays after 10's which would leave me to:

mo: 5's
tue: SMIT
wed: 15's
thu: rest
fri: 10's
sat: swim, semi-sprint
sun: rest

How do you think about that if goals are size and conditioning and you're in a mass phase?
 
No longer doing hill sprints, slight pulls on my hamstring a couple of times (probably not warming up properly) and it also impacted on trying to train twice a day - no room for both for a 50 year old!!!!! Have done no cardio at all other than walking if I overindulge at family events etc, I found that training the full body over two sessions a day is more than enough for me to lose circa 1 lb or so a week providing my nett calorie intake was around my body weight x 13, on previous cuts I did far too much cardio and more restrictive calorie intakes than this cut and that led to greater losses of lean body mass than this time - this cut I have increased strength throughout and still getting gains at circa 10% body fat.

Not sure what SMIT is but if your goals are size and conditioning then I feel that you need to ensure that eat back your calories burned through cardio exercise otherwise success in conditioning will be at the expense of increases in muscle mass, particularly if you are doing a slow bulk as you have suggested in another thread (Guide to lean bulking), other than that your schedule seems doable as you are having two rest days.
 
Wednesday 12 August 2015 - session 2 @ 6:00pm

Cycle 10 - Week 8 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - exercises performed circuit style

Rear Squats (95kgs x 15 / 106kgs x 10 / 122.5kgs x 5) 10 reps @ ~40% of projected 1rm

55kgs x 10, 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) 10 reps @ ~40% of projected 1rm

120kgs x 10, 10

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - 10 reps @ ~40% of actual 1rm

80kgs x 10, 10
 
Thursday 13 August 2015 - session 1 @ 6:00am

Cycle 10 - Week 8 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) - target is 5 reps @ 101.75% of previous 5rm

72.5kgs x 3

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 5 reps @ 105.00% of previous 5rm

105kgs x 5 - PB for 5 reps

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 15 reps @ 108.82% of previous 15rm

185kgs x 15 - PB for 15 reps

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 5 reps @ 103.85% of previous 5rm

135kgs (bw plus 57.75 kgs) x 4

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 5 reps @ 100.00% of previous 5rm

115kgs (bw plus 37.75kgs) x 4
 
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Just getting caught up, Mick. I saw your comment about weight loss 3 posts back; are you really hitting about 1 pound of weight (hopefully fat) loss per week with your two a day split?
 
@_tim

Yes, for 8 weeks I consumed circa body weight x 13 (averaged between 2272 and 2359 kcal per day) and my average weight loss was 1.41 lb per week (ranged between 1.0 and 2.0 lbs) and according to my recent BodPod test I increased my lean body mass. I was originally trying a slower weight loss at body weight x 16 and that resulted in average weight loss of 0.5 lbs over 7 weeks, still training twice a day but not all eight exercises on one day (2 sets of 4 exercises per day)

See attachment
 

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Thursday 13 August 2015 - session 2 @ 5:55pm

Cycle 10 - Week 8 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Rear Squats (95kgs x 15 / 106kgs x 10 / 122.5kgs x 5) - target is 5 reps @ 102.04% of previous 5rm

125kgs x 2 - really bad pain in guts tonight so stopped at two didn't want to push too hard!!!

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 15 reps @ 107.32% of previous 15rm

220kgs x 11

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is AMRAP for 182.5kgs

182.5kgs x 4
 
mickc1965 said:
@_tim

Yes, for 8 weeks I consumed circa body weight x 13 (averaged between 2272 and 2359 kcal per day) and my average weight loss was 1.41 lb per week (ranged between 1.0 and 2.0 lbs) and according to my recent BodPod test I increased my lean body mass. I was originally trying a slower weight loss at body weight x 16 and that resulted in average weight loss of 0.5 lbs over 7 weeks, still training twice a day but not all eight exercises on one day (2 sets of 4 exercises per day)
Click to expand...
Incredible results, Mick. Great, great work! Thanks for sharing!
 
Friday 14 August 2015 - session 1 @ 6:00am

Cycle 10 - Week 8 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - exercises performed circuit style

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) 10 reps @ ~40% of projected 1rm

35kgs x 10, 10

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) 10 reps @ ~40% of projected 1rm

45kgs x 10, 10

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) 10 reps @ ~40% of projected 1rm

100kgs x 10, 10

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) 10 reps @ ~50% of projected 1rm

77.25kgs (bw) x 10, 10

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) 10 reps @ ~60% of projected 1rm

77.25kgs (bw) x 10, 10
 
mickc1965 said:
No longer doing hill sprints, slight pulls on my hamstring a couple of times (probably not warming up properly) and it also impacted on trying to train twice a day - no room for both for a 50 year old!!!!! Have done no cardio at all other than walking if I overindulge at family events etc, I found that training the full body over two sessions a day is more than enough for me to lose circa 1 lb or so a week providing my nett calorie intake was around my body weight x 13, on previous cuts I did far too much cardio and more restrictive calorie intakes than this cut and that led to greater losses of lean body mass than this time - this cut I have increased strength throughout and still getting gains at circa 10% body fat.

Not sure what SMIT is but if your goals are size and conditioning then I feel that you need to ensure that eat back your calories burned through cardio exercise otherwise success in conditioning will be at the expense of increases in muscle mass, particularly if you are doing a slow bulk as you have suggested in another thread (Guide to lean bulking), other than that your schedule seems doable as you are having two rest days.
Click to expand...

SMIT= SupraMaximal Interval Training
Intensity is higher compared to HIIT
Sprint bouts are shorter along the lines of 15 to 20 seconds
Rest is passive and longer between 2 to 5 minutes

According to the research, SMIT is better than HIIT is better than LISS
 
Weekly weigh in - Friday 14 August 2015

170.2lbs / 77.2kgs - up / down 2.0lb / 0.89kg

Average nett daily calorie intake - 2156 = last weeks body weight x 12.56
Average gross (before cardio) daily calorie intake - 2156 = last weeks body weight x 12.56

Note: The above is the average daily weight over the last 7 days and my actual weight today was 169.2 lbs but for continuity purposes I have logged my weight based on the averages.

average daily macros

carbs @ 15% (81g)
protein @ 59.7% (322g)
fats @ 25.3% (61g)
 
Sunday 23 August 2015 - session 1 @ 7:00am

Cycle 11 - Week 1 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) target is 15 reps @ 78.26% of previous 15rm

45kgs x 15

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) target is 15 reps @ 75.76% of previous 15rm

62.5kgs x 15

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) target is 25 reps @ 77.42% of previous 25rm

120kgs x 15

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) target is 15 reps @ 76.74% of previous 15rm

82.5kgs (bw plus 1kgs) x 15

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) target is 15 reps @ 88.10% of previous 15rm

81.5kgs (bw plus 0kgs) x 15
 
Sunday 23 August 2015 - session 2 @ 6:15pm

Cycle 11 - Week 1 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) target is 15 reps @ 76.92% of previous 15rm

75kgs x 15

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) target is 25 reps @ 77.14% of previous 25rm

135kgs x 25

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) target is 5 reps @ 80.00% of previous 5rm

140kgs x 5
 
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Monday 24 August 2015 - session 1 @ 6:10am

Cycle 11 - Week 1 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - exercises performed circuit style

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) 10 reps @ ~40% of projected 1rm

35kgs x 10, 10

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) 10 reps @ ~40% of projected 1rm

50kgs x 10, 10

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) 10 reps @ ~40% of projected 1rm

115kgs x 10, 10

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) 10 reps @ ~50% of projected 1rm

80.25kgs x 10, 10

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) 10 reps @ ~60% of projected 1rm

80.25kgs x 10, 10
 
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Monday 24 August 2015 - session 2 @ 6:05pm

Cycle 11 - Week 1 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY - exercises performed circuit style

Rear Squats (97.5kgs x 15 / 110kgs x 10 / 123.75kgs x 5) 10 reps @ ~40% of projected 1rm

60kgs x 10, 10

Calf Raise (175kgs x 25 / 195kgs x 20 / 215kgs x 15) 10 reps @ ~40% of projected 1rm

130kgs x 10, 10

Deadlift (207.5kgs x 1 / 195kgs x 2 / 187.5kgs x 3 / 182.5kgs x 4 / 175kgs x 5) 10 reps @ ~40% of projected 1rm

85kgs x 10, 10
 
Tuesday 25 August 2015 - session 1 @ 6:07am

Cycle 11 - Week 1 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (57.5kgs x 15 / 66.25kgs x 10 / 71.25kgs x 5) target is 15 reps @ 82.61% of previous 15rm

47.5kgs x 15

Pendlay Rows (82.5kgs x 15 / 92.5kgs x 10 / 105kgs x 5) target is 15 reps @ 81.82% of previous 15rm

67.5kgs x 15

Shrugs (155kgs x 25 / 170kgs x 20 / 185kgs x15) target is 25 reps @ 80.65% of previous 25rm

125kgs x 15

Dips (107.5kgs x 15 / 122.50kgs x 10 / 132.5kgs x 5) target is 15 reps @ 81.40% of previous 15rm

87.5kgs (bw plus 7.5kgs) x 15

Neutral Grip Chins (92.5kgs x 15 / 105kgs x 10 / 115kgs x 5) target is 15 reps @ 86.48% of previous 15rm

80kgs (bw plus 0kgs) x 15
 
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