mickc1965 training log
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mickc1965
Well-Known Member
Friday 09 September 2016
6:30 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 64 (range 56 - 83)
Note - heart rate seems a little high today bearing in mind no training last night and sleep was pretty good (just under 8 hours)
Bench Leg Raise x 15, 15, 15
Side Bends - 10kgs x 15, 15, 15 (per side)
Bench Leg Pull In x 15, 15, 15
Crunches - 15kgs x 15, 15, 15
Body weight after training and emptying bladder - 161.8lbs / 73.39kgs
6:30 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 64 (range 56 - 83)
Note - heart rate seems a little high today bearing in mind no training last night and sleep was pretty good (just under 8 hours)
Bench Leg Raise x 15, 15, 15
Side Bends - 10kgs x 15, 15, 15 (per side)
Bench Leg Pull In x 15, 15, 15
Crunches - 15kgs x 15, 15, 15
Body weight after training and emptying bladder - 161.8lbs / 73.39kgs
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mickc1965
Well-Known Member
Weekly weigh in - Friday 09 September 2016
Average Weight 162.8bs / 72.84kgs - down 2.2lbs / 1kg
Average nett (after cardio) daily calorie intake - 2228 = last weeks body weight x 13.5 / Gross (before cardio) - 2292 (x 13.89)
Average daily macros (c/p/f are from food only)
carbs @ 7.5% (43g)
protein @ 20.9 % (119g)
fats @ 59.4% (151g)
alcohol @ 12.2%
Average Weight is calculated over the last 7 days
Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every 1000 steps over that figure 50 kcals will be deducted as cardio, should I do any running or cycling this will be logged separately
Average Weight 162.8bs / 72.84kgs - down 2.2lbs / 1kg
Average nett (after cardio) daily calorie intake - 2228 = last weeks body weight x 13.5 / Gross (before cardio) - 2292 (x 13.89)
Average daily macros (c/p/f are from food only)
carbs @ 7.5% (43g)
protein @ 20.9 % (119g)
fats @ 59.4% (151g)
alcohol @ 12.2%
Average Weight is calculated over the last 7 days
Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every 1000 steps over that figure 50 kcals will be deducted as cardio, should I do any running or cycling this will be logged separately
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mickc1965
Well-Known Member
Friday 09 September 2016
4:00pm - Lower Body - 1 set of 15 reps for each exercise starting at 75% of current 15 rep max adding 5% to the bar once this starts to feel comfortable
Rear Squats (75%) - 70kgs x 15
Deadlift (75%) - 97.5kgs x 15
Front Squat (75%) - 52.5kgs x 15
Barbell Hack Squat (75%) - 77.5kgs x 15
Calf raise (100 reps in ?? sets) - 100kgs x 30, 27, 25, 18
4:00pm - Lower Body - 1 set of 15 reps for each exercise starting at 75% of current 15 rep max adding 5% to the bar once this starts to feel comfortable
Rear Squats (75%) - 70kgs x 15
Deadlift (75%) - 97.5kgs x 15
Front Squat (75%) - 52.5kgs x 15
Barbell Hack Squat (75%) - 77.5kgs x 15
Calf raise (100 reps in ?? sets) - 100kgs x 30, 27, 25, 18
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mickc1965
Well-Known Member
Saturday 10 September 2016
6:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 54 (range 48 - 67)
Bench Leg Raise x 15, 15, 15
Side Bends - 10kgs x 15, 15, 15 (per side)
Bench Leg Pull In x 15, 15, 15
Crunches - 15kgs x 15, 15, 15
Body weight after abs training and emptying bladder - 161.4lbs / 73.21kgs
6:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 54 (range 48 - 67)
Bench Leg Raise x 15, 15, 15
Side Bends - 10kgs x 15, 15, 15 (per side)
Bench Leg Pull In x 15, 15, 15
Crunches - 15kgs x 15, 15, 15
Body weight after abs training and emptying bladder - 161.4lbs / 73.21kgs
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mickc1965
Well-Known Member
Saturday 10 September 2016
Body weight (in gym wear (naked +1.2lbs)) - 165.4lbs / 75.02kgs
3:00pm - HST (Cycle 17) - Upper Body - Week 1 starting target is 15 reps @ ~70% of 5 rep max then increase by 5% per week (so 75% week 2 etc), once 15 reps not achieved will drop to 10 reps, once 10 reps not achieved then I will drop to 5 reps and do a metabolic set @ this cycles 10rm
OH Press (71.19%) - 53.75kgs x 15
Supinated grip chins (70.10%) - 85kgs (BW plus belt plus 9.25kgs) x 15
Flat Bench (70.00%) - 70kgs x 15
Accessory Exercises (non HST) - target is 12-15 reps throughout this cycle
Inverted Row (feet elevated) BW x 15
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 15
Wide grip chins - 80kgs (BW plus belt plus 4.25kgs) x 15
Dips - 102.5kgs (BW plus belt plus 26.75kgs) x 15
Shrugs (rear) - 150kgs x 15
Shrugs (front) - 130kgs x 15
EZ curls - 25kgs x 15
Skullcrushers - 35kgs x 15
Body weight (in gym wear (naked +1.2lbs)) - 165.4lbs / 75.02kgs
3:00pm - HST (Cycle 17) - Upper Body - Week 1 starting target is 15 reps @ ~70% of 5 rep max then increase by 5% per week (so 75% week 2 etc), once 15 reps not achieved will drop to 10 reps, once 10 reps not achieved then I will drop to 5 reps and do a metabolic set @ this cycles 10rm
OH Press (71.19%) - 53.75kgs x 15
Supinated grip chins (70.10%) - 85kgs (BW plus belt plus 9.25kgs) x 15
Flat Bench (70.00%) - 70kgs x 15
Accessory Exercises (non HST) - target is 12-15 reps throughout this cycle
Inverted Row (feet elevated) BW x 15
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 15
Wide grip chins - 80kgs (BW plus belt plus 4.25kgs) x 15
Dips - 102.5kgs (BW plus belt plus 26.75kgs) x 15
Shrugs (rear) - 150kgs x 15
Shrugs (front) - 130kgs x 15
EZ curls - 25kgs x 15
Skullcrushers - 35kgs x 15
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mickc1965
Well-Known Member
Sunday 11 September 2016
7:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 55, average heart rate was 60 (range 53-72)
8:15am - Abs
Crunches x 15
Crunches (right hand at knee) x 12
Crunches (left hand at knee) x 12
Crunches (knees up) x 12
Crunches (elbow to opposite knee) x 8 (16 in total)
Crunches (right leg in air pushing up each crunch) x 16
Crunches (right foot on left knee) x 10
Crunches (left leg in air pushing up each crunch) x 16
Crunches (left foot on right knee) x 10
Bicycle x 8 (16 in total)
Crunches (elbow to opposite knee with right leg on left knee) x 16
Crunches (elbow to opposite knee with left leg on right knee) x 16
Crunches x 12
Crunches (2 step with knees up) x 6
Crunches x 12
Body weight after abs training and emptying bladder - 160.6lbs / 72.85kgs
7:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 55, average heart rate was 60 (range 53-72)
8:15am - Abs
Crunches x 15
Crunches (right hand at knee) x 12
Crunches (left hand at knee) x 12
Crunches (knees up) x 12
Crunches (elbow to opposite knee) x 8 (16 in total)
Crunches (right leg in air pushing up each crunch) x 16
Crunches (right foot on left knee) x 10
Crunches (left leg in air pushing up each crunch) x 16
Crunches (left foot on right knee) x 10
Bicycle x 8 (16 in total)
Crunches (elbow to opposite knee with right leg on left knee) x 16
Crunches (elbow to opposite knee with left leg on right knee) x 16
Crunches x 12
Crunches (2 step with knees up) x 6
Crunches x 12
Body weight after abs training and emptying bladder - 160.6lbs / 72.85kgs
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mickc1965
Well-Known Member
Sunday 11 September 2016
11:20am - Rear Squats - target is 50 reps at the stated % of current 15 rep max adding 5% to the bar once 4th set is 7 reps or less
70kgs (75%) x 15, 15, 11, 9
Calf raise - target is 100 reps adding 5% to the bar once 4th set is 15 reps or less
100kgs x 30, 30, 25, 15
11:20am - Rear Squats - target is 50 reps at the stated % of current 15 rep max adding 5% to the bar once 4th set is 7 reps or less
70kgs (75%) x 15, 15, 11, 9
Calf raise - target is 100 reps adding 5% to the bar once 4th set is 15 reps or less
100kgs x 30, 30, 25, 15
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mickc1965
Well-Known Member
Monday 12 September 2016
6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 59 (range 53-75)
6:30am - Abs
Crunches x 10
Crunches (right hand at knee) x 10
Crunches (left hand at knee) x 10
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (right leg in air pushing up each crunch) x 10
Crunches (right foot on left knee) x 10
Crunches (left leg in air pushing up each crunch) x 10
Crunches (left foot on right knee) x 10
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with right leg on left knee) x 10
Crunches (elbow to opposite knee with left leg on right knee) x 10
Crunches x 10
Crunches (2 step with knees up) x 10
Crunches x 10
Body weight after abs training and emptying bladder - 160.2lbs / 72.67kgs
6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 59 (range 53-75)
6:30am - Abs
Crunches x 10
Crunches (right hand at knee) x 10
Crunches (left hand at knee) x 10
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (right leg in air pushing up each crunch) x 10
Crunches (right foot on left knee) x 10
Crunches (left leg in air pushing up each crunch) x 10
Crunches (left foot on right knee) x 10
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with right leg on left knee) x 10
Crunches (elbow to opposite knee with left leg on right knee) x 10
Crunches x 10
Crunches (2 step with knees up) x 10
Crunches x 10
Body weight after abs training and emptying bladder - 160.2lbs / 72.67kgs
mickc1965
Well-Known Member
Monday 12 September 2016
Body weight (in gym wear (naked +1.2lbs)) - 165.8lbs / 75.21kgs
6:30pm - HST (Cycle 17) - Upper Body - Week 1 starting target is 15 reps @ ~70% of 5 rep max then increase by 5% per week (so 75% week 2 etc), once 15 reps not achieved will drop to 10 reps, once 10 reps not achieved then I will drop to 5 reps and do a metabolic set @ this cycles 10rm
OH Press (76.16%) - 57.5kgs x 15
Supinated grip chins (76.29%) - 92.5kgs (BW plus belt plus 16.75kgs) x 15
Flat Bench (75.00%) - 75kgs x 11+4
Note - strength is down significantly due to LCHF diet, will strength return when adapted, we will have to see!!
Accessory Exercises (non HST) - target is 12-15 reps throughout this cycle
Inverted Row (feet elevated) BW x 15
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 15
Wide grip chins - 80kgs (BW plus belt plus 4.25kgs) x 15
Dips - 102.5kgs (BW plus belt plus 26.75kgs) x 15
Shrugs (rear) - 150kgs x 15
Shrugs (front) - 130kgs x 15
EZ curls - 25kgs x 15
Skullcrushers - 35kgs x 15
Body weight (in gym wear (naked +1.2lbs)) - 165.8lbs / 75.21kgs
6:30pm - HST (Cycle 17) - Upper Body - Week 1 starting target is 15 reps @ ~70% of 5 rep max then increase by 5% per week (so 75% week 2 etc), once 15 reps not achieved will drop to 10 reps, once 10 reps not achieved then I will drop to 5 reps and do a metabolic set @ this cycles 10rm
OH Press (76.16%) - 57.5kgs x 15
Supinated grip chins (76.29%) - 92.5kgs (BW plus belt plus 16.75kgs) x 15
Flat Bench (75.00%) - 75kgs x 11+4
Note - strength is down significantly due to LCHF diet, will strength return when adapted, we will have to see!!
Accessory Exercises (non HST) - target is 12-15 reps throughout this cycle
Inverted Row (feet elevated) BW x 15
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 15
Wide grip chins - 80kgs (BW plus belt plus 4.25kgs) x 15
Dips - 102.5kgs (BW plus belt plus 26.75kgs) x 15
Shrugs (rear) - 150kgs x 15
Shrugs (front) - 130kgs x 15
EZ curls - 25kgs x 15
Skullcrushers - 35kgs x 15
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mickc1965
Well-Known Member
Tuesday 13 September 2016
6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 51, average heart rate was 62 (range 56-75)
Note - Have noted that my waking resting heart rate has gradually increased over the last couple of weeks as I have got further into this LCHF diet, also noted that my average resting heart rate on my fitbit is also increasing
6:40am - Abs
Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (right leg in air pushing up each crunch) x 10
Crunches (right foot resting on left knee) x 10
Crunches (left leg in air pushing up each crunch) x 10
Crunches (left foot resting on right knee) x 10
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with right leg on left knee) x 10
Crunches (elbow to opposite knee with left leg on right knee) x 10
Crunches x 10
Crunches (2 step with knees up) x 10
Crunches x 10
Lying Leg Raises x 10
Body weight after abs training and emptying bladder - 161.2lbs / 73.12kgs
Note - 1lb increase from yesterday, LCHF diet is playing havoc with my bowels as have only had two (maybe three) movements in the last two weeks despite taking Psyllium Husks Powder to increase the fibre!!!!
6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Sympathetic) with a score of 51, average heart rate was 62 (range 56-75)
Note - Have noted that my waking resting heart rate has gradually increased over the last couple of weeks as I have got further into this LCHF diet, also noted that my average resting heart rate on my fitbit is also increasing
6:40am - Abs
Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (right leg in air pushing up each crunch) x 10
Crunches (right foot resting on left knee) x 10
Crunches (left leg in air pushing up each crunch) x 10
Crunches (left foot resting on right knee) x 10
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with right leg on left knee) x 10
Crunches (elbow to opposite knee with left leg on right knee) x 10
Crunches x 10
Crunches (2 step with knees up) x 10
Crunches x 10
Lying Leg Raises x 10
Body weight after abs training and emptying bladder - 161.2lbs / 73.12kgs
Note - 1lb increase from yesterday, LCHF diet is playing havoc with my bowels as have only had two (maybe three) movements in the last two weeks despite taking Psyllium Husks Powder to increase the fibre!!!!
mickc1965
Well-Known Member
Tuesday 14 September 2016
6:00pm
Deadlift - target is 50 reps in 4 sets at a stated % of current 15 rep max adding 5% to the bar once 4th set is only 6 or 7 reps
100kgs (78.43%) x 15, 12, 10, 8, 5
Calf raise - target is 100 reps in 4 sets adding 5% to the bar once 4th set is 15 reps or less
105kgs x 30, 30, 25, 15
6:00pm
Deadlift - target is 50 reps in 4 sets at a stated % of current 15 rep max adding 5% to the bar once 4th set is only 6 or 7 reps
100kgs (78.43%) x 15, 12, 10, 8, 5
Calf raise - target is 100 reps in 4 sets adding 5% to the bar once 4th set is 15 reps or less
105kgs x 30, 30, 25, 15
Last edited:
mickc1965
Well-Known Member
Wednesday 14 September 2016
6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 56, average heart rate was 60 (range 53-72)
6:30am - Abs
Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (legs up) x 20
Crunches (foot on opposite knee) x 10 (20 in total)
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with foot on knee) x 10 (20 in total)
Crunches x 10
Crunches (2 step with knees up) x 10
Lying leg raises x 10
Crunches x 10
Body weight after abs training and emptying bladder - 160.2lbs / 72.67kgs
Note - this is as low as I want to be so will try and hold this weight (+/- 1 lb) until end of September then start a very slow bulk until February then cut back to a yet to be decided 2017 summer weight
6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 56, average heart rate was 60 (range 53-72)
6:30am - Abs
Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (legs up) x 20
Crunches (foot on opposite knee) x 10 (20 in total)
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with foot on knee) x 10 (20 in total)
Crunches x 10
Crunches (2 step with knees up) x 10
Lying leg raises x 10
Crunches x 10
Body weight after abs training and emptying bladder - 160.2lbs / 72.67kgs
Note - this is as low as I want to be so will try and hold this weight (+/- 1 lb) until end of September then start a very slow bulk until February then cut back to a yet to be decided 2017 summer weight