mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Average Weekly weigh in - Friday 01 July 2016
170.4lbs / 77.29kgs - down 2.2lbs / 1kg
Average nett (after cardio) daily calorie intake - 2321 = last weeks body weight x 13.45
Average gross (before cardio) daily calorie intake - 2529 = last weeks body weight x 14.65
average daily macros (c/p/f are from food only)
carbs @ 32.5% (205g)
protein @ 35.2% (222g)
fats @ 25.4% (71g)
alcohol @ 6.9%
170.4lbs / 77.29kgs - down 2.2lbs / 1kg
Average nett (after cardio) daily calorie intake - 2321 = last weeks body weight x 13.45
Average gross (before cardio) daily calorie intake - 2529 = last weeks body weight x 14.65
average daily macros (c/p/f are from food only)
carbs @ 32.5% (205g)
protein @ 35.2% (222g)
fats @ 25.4% (71g)
alcohol @ 6.9%
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mickc1965
Well-Known Member
Friday 01 July 2016
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets with 180 seconds between sets before increasing load) @ 55.38% of current 1rm
Primary Exercise
Rear Squats (162.5kgs x 1) - 90kgs x 12, 10, 8
Secondary Exercise
Barbell Hack Squat - 80kgs x 12, 10, 8
Additional Exercises
Lunges - 22.5kgs x 12, 10, 8
Hanging Knee Raises - 35, 30, 25, 10
Crunches - 15kgs x 50, 30, 20
7:30pm - 2 mile walk
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets with 180 seconds between sets before increasing load) @ 55.38% of current 1rm
Primary Exercise
Rear Squats (162.5kgs x 1) - 90kgs x 12, 10, 8
Secondary Exercise
Barbell Hack Squat - 80kgs x 12, 10, 8
Additional Exercises
Lunges - 22.5kgs x 12, 10, 8
Hanging Knee Raises - 35, 30, 25, 10
Crunches - 15kgs x 50, 30, 20
7:30pm - 2 mile walk
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mickc1965
Well-Known Member
Saturday 02 July 2016
7:15am - TRAINING PROTOCOL - HST Cycle 15 continued, 2nd Phase following deload.
The intention with this phase is to start with 2 sets (120 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, clustered if necessary) @ ~12 rep max and gradually increase load from workout to workout by 1.25 kgs until I cannot perform 8 reps on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 78.25kgs
Primary Exercise
Overhead Press - 61.25kgs x 12, 10+2
Additional Exercises
Side lateral raises - 9.5kgs x 12, 12, 12
Rear lateral raises - 9.5kgs x 12, 12, 12
Calf Raises - 125kgs x 30, 26, 25, 19
7:45am - 2 mile walk
7:15am - TRAINING PROTOCOL - HST Cycle 15 continued, 2nd Phase following deload.
The intention with this phase is to start with 2 sets (120 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, clustered if necessary) @ ~12 rep max and gradually increase load from workout to workout by 1.25 kgs until I cannot perform 8 reps on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 78.25kgs
Primary Exercise
Overhead Press - 61.25kgs x 12, 10+2
Additional Exercises
Side lateral raises - 9.5kgs x 12, 12, 12
Rear lateral raises - 9.5kgs x 12, 12, 12
Calf Raises - 125kgs x 30, 26, 25, 19
7:45am - 2 mile walk
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mickc1965
Well-Known Member
Saturday 02 July 2016
4:00pm - TRAINING PROTOCOL - HST Cycle 15 continued, 2nd Phase following deload.
The intention with this phase is to start with 2 sets (90 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, myo reps if necessary) @ ~12 rep max and gradually increase load from workout to workout by 2.5 kgs until I cannot perform 8 reps on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 79.25kgs
Primary Exercise
Dips - 125kgs (BW plus belt plus 45kgs) x 12, 10+2
Secondary Exercise
Flat Bench - 77.5kgs x 10, 7+3
Additional exercises
Press Ups x 15, 15
Skullcrushers - 35kgs x 10, 10, 10
Side Bends - 15kgs x 20, 15, 15 per side
Russian Twists - 15kgs x 45, 32, 23
4:00pm - TRAINING PROTOCOL - HST Cycle 15 continued, 2nd Phase following deload.
The intention with this phase is to start with 2 sets (90 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, myo reps if necessary) @ ~12 rep max and gradually increase load from workout to workout by 2.5 kgs until I cannot perform 8 reps on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 79.25kgs
Primary Exercise
Dips - 125kgs (BW plus belt plus 45kgs) x 12, 10+2
Secondary Exercise
Flat Bench - 77.5kgs x 10, 7+3
Additional exercises
Press Ups x 15, 15
Skullcrushers - 35kgs x 10, 10, 10
Side Bends - 15kgs x 20, 15, 15 per side
Russian Twists - 15kgs x 45, 32, 23
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mickc1965
Well-Known Member
Sunday 03 July 2016
7:15am - TRAINING PROTOCOL - HST Cycle 15 continued, 2nd Phase following 9 day deload.
The intention with this phase is to start with 2 sets (90 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, clustered if necessary) @ ~12 rep max and gradually increase load from workout to workout by 2.5 kgs until I cannot perform 8 reps on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 79.75kgs
Primary Exercise
Supinated Grip Chins - 112.5kgs (BW plus belt plus 33.75kgs) x 10, 6, 4
Secondary Exercise
Neutral Grip Chins - 95kgs (BW plus belt plus 16.25kgs) x 12, 12
Additional exercises
Wide Grip Pullups - 80kgs (BW plus belt plus 1.25kgs) x 12, 12
Shrugs - 150kgs x 15, 15, 15
EZ Barbell Curls - 25kgs x 10, 10, 10
7:45am - 2 mile walk
7:15am - TRAINING PROTOCOL - HST Cycle 15 continued, 2nd Phase following 9 day deload.
The intention with this phase is to start with 2 sets (90 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, clustered if necessary) @ ~12 rep max and gradually increase load from workout to workout by 2.5 kgs until I cannot perform 8 reps on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 79.75kgs
Primary Exercise
Supinated Grip Chins - 112.5kgs (BW plus belt plus 33.75kgs) x 10, 6, 4
Secondary Exercise
Neutral Grip Chins - 95kgs (BW plus belt plus 16.25kgs) x 12, 12
Additional exercises
Wide Grip Pullups - 80kgs (BW plus belt plus 1.25kgs) x 12, 12
Shrugs - 150kgs x 15, 15, 15
EZ Barbell Curls - 25kgs x 10, 10, 10
7:45am - 2 mile walk
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mickc1965
Well-Known Member
Sunday 03 July 2016
6:20pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets with 180 seconds between sets before increasing load) @ 67.5% of current 1rm
Primary Exercise
Deadlift (200kgs x 1) - 135kgs x 10, 10, 10
Secondary Exercise
Front Squat - 65kgs x 10, 10, 10
Additional Exercises
SLDL - 60kgs x 10, 10, 10
Hanging Knee Raises - 40, 30, 30
Crunches - 15kgs x 40, 35, 30
6:20pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets with 180 seconds between sets before increasing load) @ 67.5% of current 1rm
Primary Exercise
Deadlift (200kgs x 1) - 135kgs x 10, 10, 10
Secondary Exercise
Front Squat - 65kgs x 10, 10, 10
Additional Exercises
SLDL - 60kgs x 10, 10, 10
Hanging Knee Raises - 40, 30, 30
Crunches - 15kgs x 40, 35, 30
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mickc1965
Well-Known Member
Monday 04 July 2016
6:00am - TRAINING PROTOCOL - HST Cycle 15 Phase 2 following deload.
Phase 2 - The intention with this phase is to start with 2 sets (120 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, clustered if necessary) @ ~12 rep max and gradually increase load from workout to workout by 1.25 kgs until I cannot perform 8 reps on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 78kgs
Primary Exercise
Overhead Press - 62.5kgs x 12, 10+2
Secondary Exercises
Side lateral raises - 9.5kgs x 12, 12, 12
Rear lateral raises - 9.5kgs x 12, 12, 12
Additional Exercise
Calf Raises - 125kgs x 30, 27, 25, 18
6:30am - 2 mile walk
6:00am - TRAINING PROTOCOL - HST Cycle 15 Phase 2 following deload.
Phase 2 - The intention with this phase is to start with 2 sets (120 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, clustered if necessary) @ ~12 rep max and gradually increase load from workout to workout by 1.25 kgs until I cannot perform 8 reps on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 78kgs
Primary Exercise
Overhead Press - 62.5kgs x 12, 10+2
Secondary Exercises
Side lateral raises - 9.5kgs x 12, 12, 12
Rear lateral raises - 9.5kgs x 12, 12, 12
Additional Exercise
Calf Raises - 125kgs x 30, 27, 25, 18
6:30am - 2 mile walk
Last edited:
mickc1965
Well-Known Member
Monday 04 July 2016
6:00pm - TRAINING PROTOCOL - HST Cycle 15 Phase 2 following deload.
Phase 2 - The intention with this phase is to start with 2 sets (90 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, myo reps if necessary) @ ~12 rep max and gradually increase load from workout to workout by 2.5 kgs until I cannot perform 8 reps on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 79.25kgs
Primary Exercise
Dips - 127.5kgs (BW plus belt plus 47.5kgs) x 12, 9+3
Secondary Exercise
Flat Bench - 80kgs x 8, 6+2
Additional Exercises
Press Ups x 15, 15
Skullcrushers - 35kgs x 10, 10, 10
Side Bends - 15kgs x 20, 20, 20 per side
Russian Twists - 15kgs x 40, 30, 30
6:00pm - TRAINING PROTOCOL - HST Cycle 15 Phase 2 following deload.
Phase 2 - The intention with this phase is to start with 2 sets (90 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, myo reps if necessary) @ ~12 rep max and gradually increase load from workout to workout by 2.5 kgs until I cannot perform 8 reps on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 79.25kgs
Primary Exercise
Dips - 127.5kgs (BW plus belt plus 47.5kgs) x 12, 9+3
Secondary Exercise
Flat Bench - 80kgs x 8, 6+2
Additional Exercises
Press Ups x 15, 15
Skullcrushers - 35kgs x 10, 10, 10
Side Bends - 15kgs x 20, 20, 20 per side
Russian Twists - 15kgs x 40, 30, 30
Last edited:
mickc1965
Well-Known Member
Tuesday 05 July 2016
6:00am - TRAINING PROTOCOL - HST Cycle 15 Phase 2 following deload.
Phase 2 - The intention with this phase is to start with 2 sets (90 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, myo reps if necessary) @ ~12 rep max and gradually increase load from workout to workout by 2.5 kgs until I can only get 8 reps or less on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 78kgs
Primary Exercise
Supinated Grip Chins - 115kgs (BW plus belt plus 36.25kgs) x 9, 6+3
Secondary Exercise
Neutral Grip Chins - 97.5kgs (BW plus belt plus 18.75kgs) x 12, 12
Additional exercises
Wide Grip Pullups - 80kgs (BW plus belt plus 1.25kgs) X 12, 12
Shrugs - 150kgs x 15, 15, 15
EZ Barbell Curls - 26.25kgs x 10, 10, 10
6:30am - 2 mile walk
6:00am - TRAINING PROTOCOL - HST Cycle 15 Phase 2 following deload.
Phase 2 - The intention with this phase is to start with 2 sets (90 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, myo reps if necessary) @ ~12 rep max and gradually increase load from workout to workout by 2.5 kgs until I can only get 8 reps or less on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 78kgs
Primary Exercise
Supinated Grip Chins - 115kgs (BW plus belt plus 36.25kgs) x 9, 6+3
Secondary Exercise
Neutral Grip Chins - 97.5kgs (BW plus belt plus 18.75kgs) x 12, 12
Additional exercises
Wide Grip Pullups - 80kgs (BW plus belt plus 1.25kgs) X 12, 12
Shrugs - 150kgs x 15, 15, 15
EZ Barbell Curls - 26.25kgs x 10, 10, 10
6:30am - 2 mile walk
Last edited:
mickc1965
Well-Known Member
Tuesday 05 July 2016
6:30pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets with 180 seconds between sets before increasing load) @ 56.92% of current 1rm
Primary Exercise
Rear Squats (162.5kgs x 1) - 92.5kgs x 10, 10, 10
Secondary Exercise
Barbell Hack Squat - 85kgs x 10, 10, 10
Additional Exercises
Lunges - 22.5kgs x 10, 10, 10 per leg
Hanging Knee Raises - 40, 35, 30
Crunches - 15kgs x 40, 35, 35
6:30pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets with 180 seconds between sets before increasing load) @ 56.92% of current 1rm
Primary Exercise
Rear Squats (162.5kgs x 1) - 92.5kgs x 10, 10, 10
Secondary Exercise
Barbell Hack Squat - 85kgs x 10, 10, 10
Additional Exercises
Lunges - 22.5kgs x 10, 10, 10 per leg
Hanging Knee Raises - 40, 35, 30
Crunches - 15kgs x 40, 35, 35
mickc1965
Well-Known Member
Wednesday 06 July 2016
7:18am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 62, average Heart Rate was 55.98 (range 50.57 - 71.28)
7:40am - TRAINING PROTOCOL - HST Cycle 15 Phase 2 following deload.
Phase 2 - The intention with this phase is to start with 2 sets (120 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, clustered if necessary) @ ~12 rep max and gradually increase load from workout to workout by 1.25 kgs until I can only get 8 reps or less on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 78kgs
Primary Exercise
Overhead Press - 63.75kgs x 12, 8, 4
Secondary Exercises
Side lateral raises - 9.5kgs x 12, 12, 12
Rear lateral raises - 9.5kgs x 12, 12, 12
Additional Exercise
Calf Raises - 125kgs x 30, 27, 25, 18
8:15am - 2 mile walk
7:18am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 62, average Heart Rate was 55.98 (range 50.57 - 71.28)
7:40am - TRAINING PROTOCOL - HST Cycle 15 Phase 2 following deload.
Phase 2 - The intention with this phase is to start with 2 sets (120 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, clustered if necessary) @ ~12 rep max and gradually increase load from workout to workout by 1.25 kgs until I can only get 8 reps or less on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 78kgs
Primary Exercise
Overhead Press - 63.75kgs x 12, 8, 4
Secondary Exercises
Side lateral raises - 9.5kgs x 12, 12, 12
Rear lateral raises - 9.5kgs x 12, 12, 12
Additional Exercise
Calf Raises - 125kgs x 30, 27, 25, 18
8:15am - 2 mile walk
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mickc1965
Well-Known Member
Wednesday 06 July 2016
2041 kcals plus 1096 kcals of alcohol less 193 (walking)
MyFitnessPal macros (food only)
Protein - 191 (37.8%)
Carbs - 166 (32.8%)
Fat - 66 (29.4%)
MyFitnessPal inaccuracy (macros v calories) is -19 kcals
Fitbit snapshot
12,648 steps / 6.01 miles / 3,022 kcals burned
2041 kcals plus 1096 kcals of alcohol less 193 (walking)
MyFitnessPal macros (food only)
Protein - 191 (37.8%)
Carbs - 166 (32.8%)
Fat - 66 (29.4%)
MyFitnessPal inaccuracy (macros v calories) is -19 kcals
Fitbit snapshot
12,648 steps / 6.01 miles / 3,022 kcals burned
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mickc1965
Well-Known Member
Thursday 07 July 2016
6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 61, average heart rate was 69.2 (range 61.38 - 77.67)
1:00pm - 2 mile walk
6:00pm - TRAINING PROTOCOL - HST Cycle 15 Phase 2 following deload.
Phase 2 - The intention with this phase is to start with 2 sets (90 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, clustered if necessary) @ ~12 rep max and gradually increase load from workout to workout by 2.5 kgs until I can only get 8 reps or less on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 79.25kgs
Primary Exercise
Dips - 130kgs (BW plus belt plus 50kgs) x 12, 8, 4
Secondary Exercise
Flat Bench - 70kgs x 12, 12
Additional Exercises
Press Ups x 15, 15
Skullcrushers - 35kgs x 10, 10, 10
Side Bends - 15kgs x 20, 20, 20 per side
Russian Twists - 15kgs x 40, 40, 40
6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 61, average heart rate was 69.2 (range 61.38 - 77.67)
1:00pm - 2 mile walk
6:00pm - TRAINING PROTOCOL - HST Cycle 15 Phase 2 following deload.
Phase 2 - The intention with this phase is to start with 2 sets (90 seconds rest between sets), 1st set will be AMRAP to a max of 12 reps (2nd set to match number of reps as 1st set, clustered if necessary) @ ~12 rep max and gradually increase load from workout to workout by 2.5 kgs until I can only get 8 reps or less on first set then drop back to ~12 rep max and repeat.
Body weight (in gym wear) - 79.25kgs
Primary Exercise
Dips - 130kgs (BW plus belt plus 50kgs) x 12, 8, 4
Secondary Exercise
Flat Bench - 70kgs x 12, 12
Additional Exercises
Press Ups x 15, 15
Skullcrushers - 35kgs x 10, 10, 10
Side Bends - 15kgs x 20, 20, 20 per side
Russian Twists - 15kgs x 40, 40, 40
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