mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Tuesday 11 October 2016
6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 60 (range 53-71)
6:35am - Cycle 18 Week 3 - Routine A (Traps / Abs)
Rear Shrugs - starting @ 140kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable
150kgs x 25+5+5+5+5+5
Abs
Alternating Heel Touches x 10, 10, 10, 10
Alternating Leg Raises x 10, 10, 10, 10
Crunches x 10, 10, 10, 10
Alternating Knee Crunch x 10, 10, 10, 10
Leg Pull Ins x 10, 10, 10, 10
Crunches Knees Raised x 10, 10, 10, 10
Body weight after training and emptying bladder - 160.0lbs / 72.57kgs
6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 60 (range 53-71)
6:35am - Cycle 18 Week 3 - Routine A (Traps / Abs)
Rear Shrugs - starting @ 140kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable
150kgs x 25+5+5+5+5+5
Abs
Alternating Heel Touches x 10, 10, 10, 10
Alternating Leg Raises x 10, 10, 10, 10
Crunches x 10, 10, 10, 10
Alternating Knee Crunch x 10, 10, 10, 10
Leg Pull Ins x 10, 10, 10, 10
Crunches Knees Raised x 10, 10, 10, 10
Body weight after training and emptying bladder - 160.0lbs / 72.57kgs
Last edited:
mickc1965
Well-Known Member
Tuesday 11 October 2016
7:15pm - Cycle 18 Week 3 - Routine A (Legs)
Rear Squats - starting @ ~70% of 10 rep max (105kgs) with 2 sets with the first set being a max set (up to 10, 15 or 20 reps, once 1st set drops below any of these the next workout will drop to the lower rep count group) with 2nd set also being a max set, increase to 75% in week 2, 80% in week 3 etc etc
85kgs (80.95%) x 15, 10
Deadlift - starting with 5 singles @ 80% of current 1 rep max (200 kgs) adding 5kgs to the bar once this feels comfortable
160kgs (80%) x 1, 1, 1, 1, 1
Note - everything felt heavy tonight
7:15pm - Cycle 18 Week 3 - Routine A (Legs)
Rear Squats - starting @ ~70% of 10 rep max (105kgs) with 2 sets with the first set being a max set (up to 10, 15 or 20 reps, once 1st set drops below any of these the next workout will drop to the lower rep count group) with 2nd set also being a max set, increase to 75% in week 2, 80% in week 3 etc etc
85kgs (80.95%) x 15, 10
Deadlift - starting with 5 singles @ 80% of current 1 rep max (200 kgs) adding 5kgs to the bar once this feels comfortable
160kgs (80%) x 1, 1, 1, 1, 1
Note - everything felt heavy tonight
Last edited:
mickc1965
Well-Known Member
Wednesday 12 October 2016
6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 56 (range 50-69)
Body weight (in gym wear (naked +1.2lbs)) - 162.2lbs / 73.57kgs
6:35am - Cycle 18 Week 3 - Routine B (Back / Biceps / Abs)
Neutral Grip Chins - starting @ ~70% of 10 rep max (113.7kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc
92.5kgs (81.32% - BW plus belt plus 18.25kgs) x 20+4+4+4+4+4
Abs
Alternating Heel Touches x 10, 10, 10, 10
Alternating Leg Raises x 10, 10, 10, 10
Crunches x 10, 10, 10, 10
Alternating Knee Crunch x 10, 10, 10, 10
Leg Pull Ins x 10, 10, 10, 10
Crunches Knees Raised x 10, 10, 10, 10
EZ curls - starting @ 15kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc
20kgs x 25+5+5+5+5+5
Body weight after training and emptying bladder - 160.0lbs / 72.57kgs
6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 56 (range 50-69)
Body weight (in gym wear (naked +1.2lbs)) - 162.2lbs / 73.57kgs
6:35am - Cycle 18 Week 3 - Routine B (Back / Biceps / Abs)
Neutral Grip Chins - starting @ ~70% of 10 rep max (113.7kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc
92.5kgs (81.32% - BW plus belt plus 18.25kgs) x 20+4+4+4+4+4
Abs
Alternating Heel Touches x 10, 10, 10, 10
Alternating Leg Raises x 10, 10, 10, 10
Crunches x 10, 10, 10, 10
Alternating Knee Crunch x 10, 10, 10, 10
Leg Pull Ins x 10, 10, 10, 10
Crunches Knees Raised x 10, 10, 10, 10
EZ curls - starting @ 15kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc
20kgs x 25+5+5+5+5+5
Body weight after training and emptying bladder - 160.0lbs / 72.57kgs
Last edited:
mickc1965
Well-Known Member
Wednesday 12 October 2016
7:15pm - Cycle 18 Week 3 - Routine B (Shoulders / Triceps / Calves)
OH Press - starting @ ~70% of 10 rep max (71.25kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc
57.5kgs (80.70%) x 10+3+3+3+2+2
Calf raise - starting @ 140kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable
140kgs x 25+5+5+5+5+5
Skullcrushers - starting @ 25kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increasing by 2.5kgs each week
30kgs x 20+4+4+4+4+4
7:15pm - Cycle 18 Week 3 - Routine B (Shoulders / Triceps / Calves)
OH Press - starting @ ~70% of 10 rep max (71.25kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc
57.5kgs (80.70%) x 10+3+3+3+2+2
Calf raise - starting @ 140kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable
140kgs x 25+5+5+5+5+5
Skullcrushers - starting @ 25kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increasing by 2.5kgs each week
30kgs x 20+4+4+4+4+4
Last edited:
mickc1965
Well-Known Member
Thursday 13 October 2016
6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 60 (range 53-74)
6:30am - Cycle 18 Week 3 - Routine B (Traps / Abs)
Rear Shrugs (AMRAP) - 150kgs x 30
Front Shrugs (AMRAP) - 130kgs x 30
Abs
Alternating Heel Touches x 10, 10, 10, 10
Alternating Leg Raises x 10, 10, 10, 10
Crunches x 10, 10, 10, 10
Alternating Knee Crunch x 10, 10, 10, 10
Leg Pull Ins x 10, 10, 10, 10
Crunches Knees Raised x 10, 10, 10, 10
Body weight after training and emptying bladder - 161.2lbs / 73.12kgs
6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 60 (range 53-74)
6:30am - Cycle 18 Week 3 - Routine B (Traps / Abs)
Rear Shrugs (AMRAP) - 150kgs x 30
Front Shrugs (AMRAP) - 130kgs x 30
Abs
Alternating Heel Touches x 10, 10, 10, 10
Alternating Leg Raises x 10, 10, 10, 10
Crunches x 10, 10, 10, 10
Alternating Knee Crunch x 10, 10, 10, 10
Leg Pull Ins x 10, 10, 10, 10
Crunches Knees Raised x 10, 10, 10, 10
Body weight after training and emptying bladder - 161.2lbs / 73.12kgs
Last edited:
mickc1965
Well-Known Member
Thursday 13 October 2016
7:35pm - Cycle 18 Week 3 - Routine B (Legs)
Front Squats - starting @ ~70% of 10 rep max (72.5kgs) with 2 sets with the first set being a max set (up to 10, 15 or 20 reps, once 1st set drops below any of these the next workout will drop to the lower rep count group) with 2nd set also being a max set, increase to 75% in week 2, 80% in week 3 etc etc
60kgs (82.76%) x 15, 15
Deadlift - starting with 3 trebles @ 70% of current 1 rep max (200 kgs) adding 5kgs to the bar once this feels comfortable
140kgs (70%) x 3, 3, 3
7:35pm - Cycle 18 Week 3 - Routine B (Legs)
Front Squats - starting @ ~70% of 10 rep max (72.5kgs) with 2 sets with the first set being a max set (up to 10, 15 or 20 reps, once 1st set drops below any of these the next workout will drop to the lower rep count group) with 2nd set also being a max set, increase to 75% in week 2, 80% in week 3 etc etc
60kgs (82.76%) x 15, 15
Deadlift - starting with 3 trebles @ 70% of current 1 rep max (200 kgs) adding 5kgs to the bar once this feels comfortable
140kgs (70%) x 3, 3, 3
Last edited:
mickc1965
Well-Known Member
Friday 14 October 2016
6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 64 average heart rate was 63(range 54-84
Note - less than 5 hours sleep last night, see 1am and was awake again at 6)
Body weight (in gym wear (naked +1.2lbs)) - 162.8lbs / 73.84kgs
6:30am - Cycle 18 Week 3 - Routine C (Back / Biceps / Abs)
Wide Grip Pull Ups - starting @ ~70% of 10 rep max (100kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc
80kgs (80.00% - BW plus belt plus 5.5kgs) x 25+5+5+5+5+5
Abs
Alternating Heel Touches x 10, 10, 10, 10
Alternating Leg Raises x 10, 10, 10, 10
Crunches x 10, 10, 10, 10
Alternating Knee Crunch x 10, 10, 10, 10
Leg Pull Ins x 10, 10, 10, 10
Crunches Knees Raised x 10, 10, 10, 10
EZ curls - starting @ 15kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increasing by 2.5kgs each week
20kgs x 25+5+5+5+5+5
Body weight after training and emptying bladder - 160.8lbs / 72.94 kgs
6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 64 average heart rate was 63(range 54-84
Note - less than 5 hours sleep last night, see 1am and was awake again at 6)
Body weight (in gym wear (naked +1.2lbs)) - 162.8lbs / 73.84kgs
6:30am - Cycle 18 Week 3 - Routine C (Back / Biceps / Abs)
Wide Grip Pull Ups - starting @ ~70% of 10 rep max (100kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc
80kgs (80.00% - BW plus belt plus 5.5kgs) x 25+5+5+5+5+5
Abs
Alternating Heel Touches x 10, 10, 10, 10
Alternating Leg Raises x 10, 10, 10, 10
Crunches x 10, 10, 10, 10
Alternating Knee Crunch x 10, 10, 10, 10
Leg Pull Ins x 10, 10, 10, 10
Crunches Knees Raised x 10, 10, 10, 10
EZ curls - starting @ 15kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increasing by 2.5kgs each week
20kgs x 25+5+5+5+5+5
Body weight after training and emptying bladder - 160.8lbs / 72.94 kgs
Last edited:
mickc1965
Well-Known Member
Weekly weigh in
Friday 14 October 2016
Average Weight 160.4bs / 72.76kgs - up 0.4lbs / 0.19kg
Average Weight is calculated over the last 7 days
Average nett (after cardio) daily calorie intake - 2555 = last weeks body weight x 15.97 / Gross (before cardio) - 2591 (x 16.19)
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 - this week was 5020 steps over
Average daily macros (c/p/f are from food only)
nett carbs @ 10.3% (66g)
fibre @ 3.6% (23g)
protein @ 30.7% (199g)
fats @ 55.5% (160g)
alcohol @ 0%
Friday 14 October 2016
Average Weight 160.4bs / 72.76kgs - up 0.4lbs / 0.19kg
Average Weight is calculated over the last 7 days
Average nett (after cardio) daily calorie intake - 2555 = last weeks body weight x 15.97 / Gross (before cardio) - 2591 (x 16.19)
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 - this week was 5020 steps over
Average daily macros (c/p/f are from food only)
nett carbs @ 10.3% (66g)
fibre @ 3.6% (23g)
protein @ 30.7% (199g)
fats @ 55.5% (160g)
alcohol @ 0%
mickc1965
Well-Known Member
Friday 14 October 2016
7:45pm - Cycle 18 Week 3 - Routine C (Chest / Triceps / Calves)
Dips - starting @ ~70% of 10 rep max (71.25kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc
110kgs (80.73% - BW plus belt plus 35kgs) x 20+4+4+4+3+3+2
Calf raise - starting @ 140kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable
140kgs x 25+5+5+5+5+5
Skullcrushers - starting @ 25kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increasing by 2.5kgs each week
30kgs x 20+4+4+4+4+4
7:45pm - Cycle 18 Week 3 - Routine C (Chest / Triceps / Calves)
Dips - starting @ ~70% of 10 rep max (71.25kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc
110kgs (80.73% - BW plus belt plus 35kgs) x 20+4+4+4+3+3+2
Calf raise - starting @ 140kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable
140kgs x 25+5+5+5+5+5
Skullcrushers - starting @ 25kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increasing by 2.5kgs each week
30kgs x 20+4+4+4+4+4
Last edited:
mickc1965
Well-Known Member
Saturday 15 October 2016
5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 67, average heart rate was 56 (range 48-65)
6:00am - Cycle 18 Week 3 - Routine C (Traps / Abs)
Front Shrugs starting @ 120kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable
135kgs x 25+5+5+5+5+5
Abs
Alternating Heel Touches x 20, 20, 10
Alternating Leg Raises x 20, 20, 10
Crunches x 20, 20, 10
Alternating Knee Crunch x 20, 20, 10
Leg Pull Ins x 20, 20, 10
Crunches Knees Raised x 20, 20, 10
Body weight after training and emptying bladder - 160.6lbs / 72.85kgs
5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 3 (Parasympathetic) with a score of 67, average heart rate was 56 (range 48-65)
6:00am - Cycle 18 Week 3 - Routine C (Traps / Abs)
Front Shrugs starting @ 120kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable
135kgs x 25+5+5+5+5+5
Abs
Alternating Heel Touches x 20, 20, 10
Alternating Leg Raises x 20, 20, 10
Crunches x 20, 20, 10
Alternating Knee Crunch x 20, 20, 10
Leg Pull Ins x 20, 20, 10
Crunches Knees Raised x 20, 20, 10
Body weight after training and emptying bladder - 160.6lbs / 72.85kgs
Last edited:
mickc1965
Well-Known Member
Saturday 15 October 2016
7:30pm - Cycle 18 Week 3 - Routine C (Legs)
Hack Squats - starting @ ~70% of 10 rep max (115kgs) with 2 sets with the first set being a max set (up to 10, 15 or 20 reps, once 1st set drops below any of these the next workout will drop to the lower rep count group) with 2nd set also being a max set, increase to 75% in week 2, 80% in week 3 etc etc
92.5kgs (80.43%) x 15, 15
Deadlift - starting with 3 sets of 5 reps @ 60% of current 1 rep max (200 kgs) adding 2.5kgs to the bar once this feels comfortable
120kgs (60%) x 5, 5, 5
7:30pm - Cycle 18 Week 3 - Routine C (Legs)
Hack Squats - starting @ ~70% of 10 rep max (115kgs) with 2 sets with the first set being a max set (up to 10, 15 or 20 reps, once 1st set drops below any of these the next workout will drop to the lower rep count group) with 2nd set also being a max set, increase to 75% in week 2, 80% in week 3 etc etc
92.5kgs (80.43%) x 15, 15
Deadlift - starting with 3 sets of 5 reps @ 60% of current 1 rep max (200 kgs) adding 2.5kgs to the bar once this feels comfortable
120kgs (60%) x 5, 5, 5
Last edited:
mickc1965
Well-Known Member
Sunday 16 October 2016
6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 65, average heart rate was 57 (range 51-70)
Body weight (in gym wear (naked +1.2lbs)) - 163.2lbs / 74.03kgs
6:50am - Cycle 18 Week 4 - Routine A (Back / Biceps / Abs)
Supinated Grip Chins - starting @ ~70% of 10 rep max (112.5kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc
97.5kgs (86.67% - BW plus belt plus 22.75kgs) x 20+4+4+4+4+3+1
Abs
Alternating Heel Touches x 20, 20, 10
Alternating Leg Raises x 20, 20, 10
Crunches x 20, 20, 10
Alternating Knee Crunch x 20, 20, 10
Leg Pull Ins x 20, 20, 10
Crunches Knees Raised x 20, 20, 10
EZ curls - starting @ 15kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increasing by 2.5kgs each week
22.5kgs x 25+5+5+5+5+5
Body weight after training and emptying bladder - 161.4lbs / 73.21kgs
6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 65, average heart rate was 57 (range 51-70)
Body weight (in gym wear (naked +1.2lbs)) - 163.2lbs / 74.03kgs
6:50am - Cycle 18 Week 4 - Routine A (Back / Biceps / Abs)
Supinated Grip Chins - starting @ ~70% of 10 rep max (112.5kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc
97.5kgs (86.67% - BW plus belt plus 22.75kgs) x 20+4+4+4+4+3+1
Abs
Alternating Heel Touches x 20, 20, 10
Alternating Leg Raises x 20, 20, 10
Crunches x 20, 20, 10
Alternating Knee Crunch x 20, 20, 10
Leg Pull Ins x 20, 20, 10
Crunches Knees Raised x 20, 20, 10
EZ curls - starting @ 15kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increasing by 2.5kgs each week
22.5kgs x 25+5+5+5+5+5
Body weight after training and emptying bladder - 161.4lbs / 73.21kgs
Last edited:
mickc1965
Well-Known Member
Sunday 16 October 2016
7:00pm - Cycle 18 Week 4 - Routine A (Chest / Triceps / Calves)
Flat Bench - starting @ ~70% of 10 rep max (currently only 77.5kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc
67.5kgs (87.10%) x 15+3+3+3+3+2+1
Calf raise - starting @ 140kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable
145kgs x 25+5+5+5+5+5
Skullcrushers - starting @ 25kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increasing by 2.5kgs each week
32.5kgs x 20+4+4+4+4+4
Side lateral raises - 9.5kgs x 20
Rear lateral raises - 9.5kgs x 20
7:00pm - Cycle 18 Week 4 - Routine A (Chest / Triceps / Calves)
Flat Bench - starting @ ~70% of 10 rep max (currently only 77.5kgs) with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc etc
67.5kgs (87.10%) x 15+3+3+3+3+2+1
Calf raise - starting @ 140kgs with 1 x activation set of 25 reps followed by 5 mini sets of 5 reps with 10-15 seconds rest adding 5kgs to the bar once this feels comfortable
145kgs x 25+5+5+5+5+5
Skullcrushers - starting @ 25kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increasing by 2.5kgs each week
32.5kgs x 20+4+4+4+4+4
Side lateral raises - 9.5kgs x 20
Rear lateral raises - 9.5kgs x 20
Last edited: