mickc1965 training log

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Wednesday 20 May 2016

5:55am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Body weight (in gym wear) - 81.25kgs

Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set @ 92.71% of previous 5rm followed by 1 metabolic set @ ~15rm

Work set - 70kgs x 6
Metabolic set - 51.25kgs x 15

Accessory Work

Side lateral raises - 7kgs x 12, 12, 12

Rear lateral raises - 7kgs x 12, 12, 12

Shrugs - 170kgs x 15, 15

6:20am - 2 mile walk
 
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Wednesday 20 May 2016

6:45pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 71.25% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 8, 100kgs x 5
Work sets - 142.5kgs x 13, 10, 7

Accessory Work

SLDL - 60kgs x 10, 10, 10
 
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Wednesday 20 May 2016 - 2601 kcals less 201 (walking)

MyFitnessPal macros

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Fitbit snapshot

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Thursday 19 May 2016

6:00am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Body weight (in gym wear) - 81.25kgs

Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set (10 max) then 2nd set clustered to achieve same number of reps in 1st set @ 95.61% of previous 5rm

Work Sets - 136.25kgs (BW plus belt plus 54.25kgs) x 10, 6+2+2

Accessory Work

Flat Bench - 67.5kgs x 12, 10, 6+2

Press Ups x 10, 10, 10

Skullcrushers - 25kgs x 10, 10, 10

6:30am - 2 mile run
 
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Thursday 19 May 2016

TRAINING PROTOCOL - nothing specific

Calf Raises - 140kgs x 15, 15, 15

Side Bends - 10kgs x 30, 30, 30

Hanging Knee Raises - 20, 20, 20

Crunches - 10kgs x 25, 25, 25
 
Thursday 19 May 2016 - 2674 kcals less 257 (running)

MyFitnessPal macros

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Fitbit snapshot

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Friday 20 May 2016

5:50am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Body weight (in gym wear) - 81.25kgs

Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set (10 max) then 2nd set clustered to achieve same number of reps in 1st set @ 95.74% of previous 5rm

Work sets - 112.5kgs (BW plus belt plus 30.5kgs) x 10, 6+2+2

Accessory Work (total of 30 reps with 60 seconds between sets)

Wide Grip Pullups - 83.75kgs (BW plus belt plus 1.75kgs) x 12, 10, 8

Neutral Grip Chins - 83.75kgs (BW plus belt plus 1.75kgs) x 12, 10, 8

EZ Barbell Curls - 26.25kgs x 10, 7, 6, 4, 3

6:20am - 2 mile walk
 
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Weekly weigh in - Friday 20 May 2016

177.2lbs / 80.38kgs - down 1.1lbs / 0.50kgs

Average nett (after cardio) daily calorie intake - 2408 = last weeks body weight x 13.51
Average gross (before cardio) daily calorie intake - 2648 = last weeks body weight x 14.85

average daily macros (c/p/f are from food only)

carbs @ 41.4% (274g)
protein @ 35.0% (231g)
fats @ 23.6% (70g)
alcohol @ 0%
 
Friday 20 May 2016

6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 58.46% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 40kgs x 5, 60kgs x 5
Work sets - 95kgs x 14, 10, 6

Accessory Work (total of 30 reps with 60 seconds between sets)

Front Squats - 65kgs x 10, 10, 10

Barbell Hack Squat - 65kgs x 10, 10, 10
 
Saturday 21 May 2016

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6:45am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Body weight (in gym wear) - 81kgs

Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set @ 96.03% of previous 5rm followed by 1 metabolic set @ ~15rm

Work sets - 72.5kgs x 5
Metabolic set - 51.25kgs x 15

Accessory Work (total of 30 reps with 60 seconds between sets)

Side lateral raises - 7kgs x 15, 15, 15

Rear lateral raises - 7kgs x 15, 15, 15

Shrugs - 170kgs x 15, 15

7:10am - 4 mile walk
 
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Saturday 21 May 2016

5:00pm - TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (6 sets of 5 reps) @ 71.25% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 8, 100kgs x 5
Work sets - 142.5kgs x 5, 5, 5, 5, 5, 5

Accessory Work (total of 30 reps with 60 seconds between sets)

SLDL - 60kgs x 10, 10, 10
 
Sunday 22 May 2016

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REST DAY

2155 kcals less 199 (walking)

MyFitnessPal macros

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Fitbit snapshot

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Monday 23 May 2016

5:55am - TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Body weight (in gym wear) - 80.75kgs

Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set @ 98.25% of previous 5rm followed by 1 metabolic set @ ~15rm

Work Sets - 140kgs (BW plus belt plus 58.5kgs) x 7
Metabolic Set - 120kgs (BW plus belt plus 38.5kgs) x 12

Accessory Work (total of 30 reps with 60 seconds between sets)

Flat Bench - 67.5kgs x 12, 10, 8

Press Ups x 10, 10, 10

Skullcrushers - 26.25kgs x 12, 10, 8

6:20am - 2 mile walk
 
Monday 23 May 2016

6:45pm - TRAINING PROTOCOL - nothing specific

Calf Raises - 140kgs x 15, 15, 15

Side Bends - 10kgs x 30, 30, 30

Hanging Knee Raises - 20, 20, 20

Crunches - 10kgs x 25, 25, 25
 
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