mickc1965 training log

Saturday 13 August 2016

4:00pm - Routine B Lower Body

Deadlift - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

130kgs x 13

Calf raise - target is 50 reps in 2 sets, once achieved will add 2.5kgs to the bar and repeat

135kgs x 25, 25

Front Squat - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

67.5kgs x 15
 
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Cannot believe how hard it is to get calories into the body on a HFLC way of eating, have had to add double cream to coffee and use significant amount of olive oil / vinaigrette as well, oh well a bottle of red wine tonight will take care of that and some! [emoji485]
 
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Jester said:
Ah k.

Expect performance drop. At expect a boost when you return.

Btw, how did your program become the way it is?
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I am expecting a drop in performance how large I am not sure as was only generally getting 80 to 100 g a day on carbs before (some days were higher) which did not seem to affect performance, so will see how it goes.

Programme has just evolved really, how squatting / deadlifting daily will go on low carbs is to be seen.
 
mickc1965 said:
I am expecting a drop in performance how large I am not sure as was only generally getting 80 to 100 g a day on carbs before (some days were higher) which did not seem to affect performance, so will see how it goes.

Programme has just evolved really, how squatting / deadlifting daily will go on low carbs is to be seen.
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Sure, but relevant % drop is still very large.

I know for me I would be lowering volume significantly doing HFLC. Or even just follow a UD2.0 to the letter.
 
Saturday 13 August 2016

MyFitnessPal

3343 kcals from food - binge on sweets after drinking!!!!
941 kcals from alcohol

Nett Carbs - 253
Fibre - 33
Protein - 133
Fat - 184

Above macros excludes alcohol

Fitbit snapshot

5185 steps / 2.36 miles / 2434 kcals burned
 
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Jester said:
Or even just follow a UD2.0 to the letter.
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I have never tried that diet as do not like how restrictive it is, what my intention with HFLC is to have a carb load when I feel I need it, possibly once a fortnight but as I say it will be as and when not hard and fast rules.
 
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Sunday 14 August 2016

MyFitnessPal

1689 kcals

Note - will have to reduce calories to this level all this week (or add cardio) due to Saturday nights binge fest!!!

Macros

Nett Carbs - 6
Fibre - 14
Protein - 141
Fat - 118

Fitbit snapshot

5357 steps / 2.43 miles / 2470 kcals burned
 
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mickc1965 said:
Do you think my volume is too high or are you referring to your own volume?
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Anyone's volume should drop initially for my $.

mickc1965 said:
I have never tried that diet as do not like how restrictive it is, what my intention with HFLC is to have a carb load when I feel I need it, possibly once a fortnight but as I say it will be as and when not hard and fast rules.
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It's got a strong record behind it if you find your current diet programming isn't quite there.
 
Monday 15 August 2016

5:59 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 61, average heart rate was 55.04 (range 48.57 - 70.87)

Body weight (in gym wear (naked +1.2lbs)) - 167.8lbs / 76.11kgs

6:25am - HST (Cycle 16) - Routine A Upper Body

Supinated grip chins - target is 15 reps @ ~87.5% of 5 rep max in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm.

106.25kgs (BW plus belt plus 29.5kgs) x 15

OH Press - target is 15 reps @ ~87.5% of 5 rep max in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm

66.25kgs x 8
61.25kgs x 7

Wide grip chins - AMRAP @ 80kgs (for consistency) while keeping good form

80kgs (BW plus belt plus 3.25kgs) x 21

Dips - target is 15 reps @ ~87.5% of 5 rep max in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm

128.75kgs (BW plus belt plus 52kgs) x 10+3+2

Rear shrugs - target is 50 reps in 2 sets with 90 seconds rest, once achieved will add 2.5kgs to the bar and repeat

145kgs x 25, 25

EZ curls - target is 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

23.75kgs x 18

Skullcrushers - target is 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

33.75kgs x 18

Body weight after training and emptying bladder 166.2lbs / 75.39kgs
 
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Monday 15 August 2016

6:00pm - Routine A Lower Body

Rear Squats - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

85kgs x 15

Calf raise - target is 50 reps in 2 sets, once achieved will add 2.5kgs to the bar and repeat

137.5kgs x 25, 25

Barbell Hack Squat - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

100kgs x 15
 
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Monday 15 August 2016

MyFitnessPal

1748 kcals

Carbs - 27 (Fibre - 21)
Protein - 160
Fat - 110

MFP inaccuracy (macros v calories) is - 10kcals

Fitbit snapshot

5879 steps / 2.67 miles / 2504 kcals burned
 
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Tuesday 16 August 2016

5:50 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 65, average heart rate was 52.63 (range 46.97 - 64.95)

Body weight (in gym wear (naked +1.2lbs)) - 167.6lbs / 76.02kgs

6:05am - HST (Cycle 16) - Routine B Upper Body

Neutral grip chins - target is 15 reps @ ~82.65% of 5 rep max in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm

101.25kgs (BW plus belt plus 24.5kgs) x 15

Flat Bench - target is 15 reps @ in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm - recently started benching again so current 5rm unknown

77.5kgs x 15

Wide grip chins - AMRAP @ 80kgs (for consistency) while keeping good form

80kgs (BW plus belt plus 3.25kgs) x 21

Side Lateral Raises superset with Rear Lateral Raises - 2 sets of 15 reps with 90 seconds rest

9.5kgs x 15, 15

Front shrugs - target is 50 reps in 2 sets with 90 seconds rest, once achieved will add 2.5kgs to the bar and repeat

125kgs x 25, 20+5

EZ curls - target 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

23.75kgs x 19

Skullcrushers - target 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

33.75kgs x 19

Body weight after training and emptying bladder - 166.0lbs / 75.29kgs
 
Tuesday 16 August 2016

6:00pm - Routine B Lower Body

Deadlift - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

120kgs x 15

Calf raise - target is 50 reps in 2 sets, once achieved will add 2.5kgs to the bar and repeat

140kgs x 25, 25

Front Squat - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

70kgs x 15
 
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Tuesday 16 August 2016

MyFitnessPal

1519 kcals

Carbs - 17 (Fibre - 13)
Protein - 132
Fat - 102

MFP inaccuracy (macros v calories) is -5 kcals

Note - Struggled today eating enough calories was just not very hungry at the end of the day, may have to start drinking 'bulletproof coffee' at this rate.

Fitbit snapshot

5971 steps / 2.71 miles / 2417 kcals burned
 
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Wednesday 17 August 2016

5:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64, average heart rate was 54.07 (range 48.11 - 70.46)

Body weight (in gym wear (naked +1.2lbs)) - 167.2lbs / 75.84kgs

5:40am - HST (Cycle 16) - Routine A Upper Body

Supinated grip chins - target is 15 reps @ ~90% of 5 rep max in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm.

110kgs (BW plus belt plus 33.5kgs) x 13+2

OH Press - target is 15 reps @ ~90% of 5 rep max in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm

68.75kgs x 5
61.25kgs x 10

Wide grip chins - AMRAP @ 80kgs (for consistency) while keeping good form

80kgs (BW plus belt plus 3.5kgs) x 23 PB

Dips - target is 15 reps @ ~90% of 5 rep max in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm

132.5kgs (BW plus belt plus 56kgs) x 9+3+2+1

Rear shrugs - target is 50 reps in 2 sets with 90 seconds rest, once achieved will add 2.5kgs to the bar and repeat

147.5kgs x 25, 25

EZ curls - target is 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

23.75kgs x 20

Skullcrushers - target is 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

33.75kgs x 20

Family birthday tonight so had to train lower body this morning, oh dear hard time ahead!!

Routine A Lower Body

Rear Squats - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

87.5kgs x 15 (very hard 15)

Calf raise - target is 50 reps in 2 sets, once achieved will add 2.5kgs to the bar and repeat

142.5kgs x 25, 21+4

Barbell Hack Squat - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

102.5kgs x 15

Body weight after training and emptying bladder - 165.0lbs / 74.84kgs
 
Wednesday 17 August 2016

MyFitnessPal

1678 kcals

Carbs - 29 (Fibre - 15)
Protein - 157
Fat - 103

MFP inaccuracy (macros v calories) is -7 kcals

Fitbit snapshot

7378 steps / 3.34 miles / 2586 kcals burned
 
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