mickc1965 training log

Weekly weigh in - Friday 22 July 2016

166.7bs / 75.61kgs - down 3.7lbs / 1.68kg

Average nett (after cardio) daily calorie intake - 2135= last weeks body weight x 12.53
Average gross (before cardio) daily calorie intake - 2155 = last weeks body weight x 12.65

Note - weight loss I assume was a lot more than normal as calorie intake was reduced this week on average by 170 kcals below my normal guide of body weight x 13.5 and carbs were significantly reduced to below 80g per day on average.

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

carbs @ 14.4% (77g)
protein @ 54.1% (292g)
fats @ 32.6% (75)
alcohol @ 0%
 
Friday 22 July 2016

5:34 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 66, average heart rate was 57.71 (range 45.88 - 86.41)

12:00pm - Body weight (in gym wear (naked +1.2lbs)) - 168.0lbs / 76.20kgs

DELOAD

Dips - 76kgs x 10, 10, 10

Wide grip pullups - 76kgs x 10, 10, 10

Press Ups x 10, 10, 10

BW Squats x 10, 10, 10

MyFitnessPal

1996 kcals

Carbs - 74
Protein - 265
Fat - 67

MFP inaccuracy (macros v calories) is -37kcals

Fitbit snapshot

14,044 steps / 6.37 miles / 2,893 kcals burned
 
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Sunday 24 July 2016 - Pre holiday weight 165lbs / 74.84kgs

Saturday 30 July 2016 - Return from holiday weight - 173.6lbs / 78.74kgs
 
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Saturday 30 July 2016

6:16 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 68, average heart rate was 53.75 (range 47.30 - 69.98)

Body weight (in gym wear (naked +1.2lbs)) - 175.8lbs / 79.74kgs

7:10am - HST (Cycle 16)

Primary Exercise

Dips - target is 2 sets of 15 reps (90 seconds rest, 2nd set will be clustered if necessary and will be denoted with a + sign) @ ~70% of current 5 rep max

99.75kgs (BW plus belt plus 19.25kgs) x 15, 15

Secondary Exercise

Flat Bench - target is 2 sets of 15 reps (90 seconds rest, 2nd set will be clustered if necessary and will be denoted with a + sign) @ ~70% of current projected 5 rep max

60kgs x 15, 15

Additional Exercises

Press Ups - 2 sets of 15 reps

15, 15

Calf raises - target is 100 reps in 4 sets 90 seconds rest), once achieved will add 5kgs to the bar and repeat

125kgs x 26, 24, 21, 18, 11
 
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Lol said:
Hope you had a pleasant break.
Click to expand...

Had a lovely break thanks went to Javea in Spain for 5 days in between treatments, just what the doctor ordered for the missus. Hopefully the break has done her good as she has another hard six months or so ahead.

Lol said:
What is your programming going to be now?
Click to expand...

Will be doing HST on all exercises, basically there will be one primary exercise for each body part followed by a secondary exercise also HST (except shoulders) but not in standard blocks set up followed by an isolation exercise (not lats) as detailed below

Chest - Primary will be dips / Secondary will be flat bench / Isolation (additional) will be press ups followed by calf raise

Back - Primary will be supinated grip chins / Secondary will be neutral grip / Isolation (additional) will be wide grip followed by shrugs and bicep curls

Shoulders - Primary will be OH Press / Isolation (additional) will be side and rear lateral raises followed by skullcrushers

Legs 1 - Primary will be rear squats / Secondary will be barbell hack squats / Isolation (additional) will be lunges
Legs 2 - Primary will be deads / Secondary will be front squats / Isolation (additional) will be SLDL

I will take my 5 rep max (or projected for any exercise that I haven't done in a while) and start the cycle at 70% to 75% in week 1, 75% to 80% in week 2 etc training each exercise 3 times except rear squats and deadlifts which will be alternated (so week 1 will have two squat sessions and 1 deadlift and week 2 will be 1 squat session and 2 deadlifts etc). Starting with 15 reps until cannot achieve 15 reps then drop to 10 reps etc and this will be at potentially different times during this cycle.
 
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Saturday 30 July 2016

7:00pm - HST (Cycle 16)

Primary Exercise

OH Press - target is 2 sets of 15 reps (2nd set will be clustered if necessary and will be denoted with a + sign or it will be 3 sets) with a 90 second rest @ ~70% of current 5 rep max

53kgs x 15, 10, 5

Additional Exercises

Side lateral raises - 9.5kgs x 15, 15

Rear lateral raises - 9.5kgs x 15, 15

Skullcrushers - 25kgs x 15, 15, 15
 
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Saturday 30 July 2016

MyFitnessPal

1789 kcals

Carbs - 68
Protein - 207
Fat - 73

MFP inaccuracy (macros v calories) is -32 kcals

NOTE - calories kept low today partly as not hungry so decided to keep some of today's calories and consume them at family bbq on Sunday afternoon, also need to return to pre holiday weight (~165) and maintain that level until end of September when I will return to a very slow bulk over the winter months

Fitbit snapshot

5219 steps / 2.37 miles / 2387 kcals burned
 
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Sunday 31 July 2016

7:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 58, average heart rate was 58.31 (range 50.57 - 79.59)

Body weight (in gym wear (naked +1.2lbs)) -171.4 lbs / 77.75kgs

7:55am - HST (Cycle 16)

Primary Exercise

Supinated grip chins - target is 2 sets of 15 reps (2nd set will be clustered if necessary and will be denoted with a + sign) @ ~70% of current 5 rep max

82.25kgs (BW plus belt plus 3.75kgs) x 15, 15

Secondary Exercise

Neutral grip chins - target is 2 sets of 15 reps (2nd set will be clustered if necessary and will be denoted with a + sign) @ ~70% of current projected 5 rep max

77.75kgs x 15, 15

Additional Exercises

Wide grip chins - target is 2 sets of 15 reps at body weight

77.75kgs x 15, 9, 6

Rear shrugs - target is 100 reps in 4 sets, once achieved will add 2.5kgs to the bar and repeat

130kgs x 30, 26, 24, 20

EZ curls - target is 3 sets of 15 reps

17.5kgs x 15, 15, 15
 
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Sunday 31 July 2016

11:00am - HST Cycle 16

Primary Exercise

Rear Squats - target is 2 sets of 15 reps (2nd set will be clustered if necessary and will be denoted with a + sign or it will be 3 sets) with a 180 second rest @ ~65% of 5 rep max

90kgs x 10, 7

Secondary Exercise

Barbell Hack Squat - target is 2 sets of 15 reps (2nd set will be clustered if necessary and will be denoted with a + sign or it will be 3 sets) with a 180 second rest @ ~70% of 5 rep max

85kgs x 15, 15

Additional Exercises

Lunges - target is 2 sets of 15 reps

20kgs x 15, 10
 
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Mick, did your back squats not go as planned? 10 and 7 instead of 2 X 15 seems a little far off target for you.
Also, how are you doing your hack squats?
Are your lunges with a bb on your back or with a couple of db's?
I'm thinking of doing some kind of split squats once a week as a bit of a psoas strengthener.
 
They did not go as planned, 3 weeks off from squats took its toll. Will stick at this weight for a few sessions and see how it goes

EDIT - looking back through previous loads best achieved for 5 reps looks like 117.5kgs so 65% of that should have been ~77.5kgs, appears I projected my 5rm @ 140kgs (rounded up) based on my best single of 162.5kgs, even saying that not sure if I had 82.5kgs (~70% as all other exercises were) on the bar I would not have done 15 reps

Hack squats with a bar behind me

Lunges also with a bar across my back
 
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Sunday 31 July 2016

MyFitnessPal

2146 kcals plus 510 kcals of red wine (figures below are food only)

Carbs - 70g
Protein - 302g
Fat - 70g

MFP inaccuracy (macros v calories) is -28 kcals

Fitbit snapshot

5248 steps / 2.38 miles / 2489 kcals burned
 
Monday 01 August 2016

6:14 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 60.41 (range 55.00 - 77.48)

Body weight (in gym wear (naked +1.2lbs)) - 171.8lbs / 77.93kgs

6:25am - HST (Cycle 16)

Chest

Dips (Primary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~72.5% of 5 rep max

103.75kgs (BW plus belt plus 25.25kgs) x 15, 15

Flat Bench (Secondary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~72.5% of 5 rep max

62.5kgs x 15, 13

Press Ups (Additional) - 2 sets of 15 reps

15, 15

Calves

Calf raises - target is 100 reps in 4 sets, once achieved will add 2.5kgs to the bar and repeat

125kgs x 30, 26, 23, 21
 
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Monday 01 August 2016

6:00pm - HST (Cycle 16)

Shoulders

OH Press (Primary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~72.5% of 5 rep max

55kgs x 15, 13

Side lateral raises (Isolation) - 9.5kgs x 15, 15

Rear lateral raises (Isolation) - 9.5kgs x 15, 15

Triceps

Skullcrushers - 25kgs x 15, 15, 15
 
Monday 01 August 2016

MyFitnessPal

1767 kcals

Carbs - 35
Protein - 209
Fat - 86

MFP inaccuracy (macros v calories) is -17 kcals

Fitbit snapshot

3706 steps / 1.68 miles / 2339 kcals burned
 
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Tuesday 02 August 2016

6:10 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 54, average heart rate was 59.66 (range 54.86 - 71.86)

Body weight (in gym wear (naked +1.2lbs)) -172.0 lbs / 78.02kgs

6:30am - HST (Cycle 16)

Back

Supinated grip chins (Primary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~72.5% of 5 rep max

88.75kgs (BW plus belt plus 10kgs) x 15, 15

Neutral grip chins (Secondary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~70% of 5 rep max

80kgs (BW plus belt plus 1.25kgs) x 15 15

Wide grip chins (Additional) - target is 2 sets of 15 reps at body weight with 90 seconds rest, will add weight to belt once achieved

78kgs x 15, 10

Traps

Rear shrugs - target is 100 reps in 4 sets, once achieved will add 2.5kgs to the bar and repeat

132.5kgs x 30, 26, 24, 20

Biceps

EZ curls - target is 3 sets of 15 reps

18.75kgs x 15, 15, 12
 
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Tuesday 02 August 2016

6:00pm - HST Cycle 16

Legs

Deadlift (Primary) - target is 2 sets of 15 reps (180 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~70% of 5 rep max

117.5kgs x 15, 12

Front Squat (Secondary) - target is 2 sets of 15 reps (180 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~70% of 5 rep max (projected)

60kgs x 15, 10

SLDL (Additional) - target is 2 sets of 15 reps with 90 seconds rest, once achieved will add 2.5kgs to the bar and repeat

50kgs x 15, 15

Note - legs were still suffering serious DOMS from Sunday's leg workout, thinking of going back to doing a single leg exercise daily but will see how this every other day routine goes for another week or so. If I do go down this route it would be Squats on day 1, Deadlifts on day 2, Front Squats on day 3 and Barbell Hack Squats on day 4 and repeat. Opinions welcome.
 
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Tuesday 02 August 2016

MyFitnessPal

2081 kcals

Carbs - 56
Protein - 273
Fat - 82

MFP inaccuracy (macros v calories) is -27 kcals

Fitbit snapshot

3350 steps / 1.52 miles / 2270 kcals burned
 
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