mickc1965 training log

Wednesday 02 November 2016

6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 59, average heart rate was 63 (range 54-78)

6:30am - Cycle 18 Week 6 Day 2 - Routine A Workout 3

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

155kgs x 25+5+5+5+5+5

Abs

Alternating Heel Touches x 25, 25
Alternating Leg Raises x 25, 25
Crunches x 25, 25
Alternating Knee Crunch x 25, 25
Leg Pull Ins x 25, 25
Crunches Knees Raised x 25, 25

Body weight after training and emptying bladder - 170.2lbs / 77.20kgs
 
Wednesday 02 November 2016

7:10pm - Cycle 18 Week 6 Day 2 - Routine A Workout 4

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

40kgs x 5 / 60kgs x 5 / 80kgs x 2
100kgs (95.24%) x 12, 10

Deadlift - starting with 5 singles @ 80% of current 1 rep max (200 kgs) adding 2.5kgs to the bar once this feels comfortable

60kgs x 5 / 100kgs x 3, 120kgs x 2 / 140kgs x 1
160kgs (80%) x 1, 1, 1, 1, 1
100kgs x 12
 
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Wednesday 02 November 2016

MyFitnessPal - 1769 kcals

Carbs - 98
Protein - 209
Fat - 60

Steps (Fitbit) - 12174

Bedtime weight - 170.8lbs / 77.47kgs
 
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Thursday 03 November 2016

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 54, average heart rate was 58 (range 52-68)

Body weight (in gym wear (naked +1.2lbs)) - 168.4lbs / 76.38kgs

6:20am - Cycle 18 Week 6 Day 3 - Routine B Workout 1

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

BW x 5 / 90kgs x 2 / 100kgs x 1
110kgs (96.70% - BW plus belt plus 33kgs) x 10+2+2+2+2+2
BW x 12

Abs

Alternating Heel Touches x 20, 20, 15
Alternating Leg Raises x 20, 20, 15
Crunches x 20, 20, 15
Alternating Knee Crunch x 20, 20, 15
Leg Pull Ins x 20, 20, 15
Crunches Knees Raised x 20, 20, 15

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

27.5kgs x 25+5+5+5+5+3+2

Body weight after training and emptying bladder - 166.6lbs / 75.57kgs
 
Thursday 03 November 2016

5:45pm - Cycle 18 Week 6 Day 3 - Routine B Workout 2

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

20kgs x 10 / 40kgs x 3 / 50kgs x 2
65kgs (91.23%) x 5
50kgs x 10, 10

Side lateral raises - 9.5kgs x 25
Rear lateral raises - 9.5kgs x 25

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

60kgs x 10 / 100kgs x 10 / 130kgs x 5
160kgs x 25+5+5+5+5+5

Close Grip Bench - starting @ 60kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest

60kgs x 15+3+3+3+3+3

Dumbell flies - 9.5kgs x 25, 25
 
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Thursday 03 November 2016

MyFitnessPal - 1826 kcals

Carbs - 106
Protein - 205
Fat - 64

Steps (Fitbit) - 12,857

Bedtime weight - 169.4lbs / 76.84kgs
 
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Friday 04 November 2016

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 62, average heart rate was 60 (range 54-73)

6:20am - Cycle 18 Week 6 Day 4 - Routine B Workout 3

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

60kgs x 10 / 100kgs x 10 / 130kgs x 5
150kgs x 25+5+5+5+5+5

Abs

Alternating Heel Touches x 20, 20, 15
Alternating Leg Raises x 20, 20, 15
Crunches x 20, 20, 15
Alternating Knee Crunch x 20, 20, 15
Leg Pull Ins x 20, 20, 15
Crunches Knees Raised x 20, 20, 15

Body weight after training and emptying bladder - 166.0lbs / 75.29kgs
 
Friday 04 November 2016

Todays Weight - 166.0lbs / 75.29kgs - up 3.8lbs / 1.73kg

Large increase was due to last weekends binge (4 days) where I put on nearly 12lbs over the 4 days

Average nett (after cardio) daily calorie intake - 3122 = last weeks body weight x 19.25 / Gross (before cardio) - 3286 ( x 20.26)

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 22,976 steps over

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

nett carbs @ 24.0% (197g)
fibre @ 1.3% (11g)
protein @ 24.7% (203g)
fats @ 32.6% (119g)
alcohol @ 17.4%

Will be changing my weigh in days to Thursdays up until Christmas due to wife's treatments being on a Friday
 
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Friday 04 November 2016

7:30pm - Cycle 18 Week 6 Day 4 - Routine B Workout 4

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

Bar x 10 / 40kgs x 5 / 60kgs x 1
70kgs (96.55%) x 15, 12, 10 - equal PB for 15 reps

Deadlift - starting with 3 trebles @ 70% of current 1 rep max (200 kgs) adding 5kgs to the bar once this feels comfortable

5 x 60kgs / 2 x 100kgs / 1 x 120kgs
145kgs (72.5%) x 3, 3, 3
100kgs x 12
 
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Friday 04 November 2016

MyFitnessPal - 2069 kcals

Carbs - 139
Protein - 236
Fat - 63

Steps (Fitbit) - 8,070

Bedtime weight - 170.0lbs / 77.11kgs
 
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Saturday 05 November 2016

6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 68, average heart rate was 62 (range 54-77)

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

7:15am - Cycle 18 Week 6 Day 5 - Routine C Workout 1

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

BW x 5 / 85kgs x 2
95kgs (95.00% - BW plus belt plus 18.25kgs) x 20+4+4+4+4+3

Abs

Alternating Heel Touches x 20, 20, 15
Alternating Leg Raises x 20, 20, 15
Crunches x 20, 20, 15
Alternating Knee Crunch x 20, 20, 15
Leg Pull Ins x 20, 20, 15
Crunches Knees Raised x 20, 20, 15

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

27.5kgs x 25+5+5+5+5+3+3

Body weight after training and emptying bladder - 166.2lbs / 75.39kgs
 
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Saturday 05 November 2016

7:20pm - Cycle 18 Week 6 Day 5 - Routine C Workout 2

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

BW x 5 / 97.5kgs x 4 / 117.5kgs x 2
130kgs (95.41% - BW plus belt plus 52.5kgs) x 13+3+3+2+2+2

Side lateral raises - 9.5kgs x 25
Rear lateral raises - 9.5kgs x 25

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

60kgs x 10 / 100kgs x 10 / 130kgs x 5
160kgs x 25+5+5+5+5+5

Close Grip Bench - starting @ 60kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest

60kgs x 15+3+3+3+3+3
 
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Saturday 05 November 2016

MyFitnessPal - 2131 kcals

Carbs - 143
Protein - 245
Fat - 64

Steps (Fitbit) - 9,337

Bedtime weight - 169.8lbs / 77.02kgs
 
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Sunday 06 November 2016

7:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 58 (range 53-75)

8:00am - Cycle 18 Week 6 Day 6 - Routine C Workout 3

Front Shrugs (AMRAP) - 60kgs x 10 / 100kgs x 10 / 130kgs x 5 / 150kgs x 28
Rear Shrugs (AMRAP) - 60kgs x 10 / 100kgs x 10 / 130kgs x 5 / 155kgs x 29

Abs

Hanging Knee Raise x 20, 20, 20
Alternating Heel Touches x 20, 20, 20
Alternating Leg Raises x 20, 20, 20
Crunches x 20, 20, 20
Alternating Knee Crunch x 20, 20, 20
Leg Pull Ins x 20, 20, 20
Crunches Knees Raised x 20, 20, 20

Body weight after training and emptying bladder - 166.0lbs / 75.29kgs
 
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Sunday 06 November 2016

6:45pm - Cycle 18 Week 6 Day 6 - Routine C Workout 4

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

60kgs x 10 / 90kgs x 5
110kgs (95.65%) x 15, 15 - PB for 15 reps

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

100kgs x 5
130kgs (65%) x 5, 5, 5
 
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Sunday 06 November 2016

MyFitnessPal - 2,140 kcals

Carbs - 169
Protein - 209
Fat - 69

Steps (Fitbit) - 6,189

Bedtime weight - 169.2lbs / 76.75kgs
 
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Monday 07 November 2016

6:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 65, average heart rate was 56 (range 48-72)

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

6:25am - Cycle 18 Week 7 Day 1 - Routine A Workout 1

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

BW x 5 / 97.5kgs x 2
112.5kgs (100% - BW plus belt plus 35.75kgs) x 10+2+2+2+2+2 - equal PB for 10 reps

Abs

Hanging Knee Raise x 20, 20, 20
Alternating Heel Touches x 20, 20, 20
Alternating Leg Raises x 20, 20, 20
Crunches x 20, 20, 20
Alternating Knee Crunch x 20, 20, 20
Leg Pull Ins x 20, 20, 20
Crunches Knees Raised x 20, 20, 20

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

30kgs x 20+4+4+4+4+3

Body weight after training and emptying bladder - 165.8lbs / 75.21kgs
 
Monday 07 November 2016

7:00pm - Cycle 18 Week 7 Day 1 - Routine A Workout 2

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

20kgs x 10 / 40kgs x 5 / 60kgs x 2
77.5kgs (100%) x 10+2+2+2+2+2

Press Ups x 20

Side lateral raises - 9.5kgs x 20
Rear lateral raises - 9.5kgs x 20

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

60kgs x 10 / 100kgs x 10 / 140kgs x 5
160kgs x 25+5+5+5+5+5

Close Grip Bench - starting @ 60kgs with 1 x activation set followed by 5 mini sets with 10-15 seconds rest

60kgs x 15+3+3+3+3+3
 
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Monday 07 November 2016

MyFitnessPal - 1,863 kcals

Carbs - 112
Protein - 214
Fat - 62

Steps (Fitbit) - 5,859

Bedtime weight - 168.0lbs / 76.20kgs
 
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Tuesday 08 November 2016

6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 64, average heart rate was 54 (range 49-74)

6:30am - Cycle 18 Week 7 Day 2 - Routine A Workout 3

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

155kgs x 25+5+5+5+5+5

Abs

Hanging Knee Raise x 20, 20, 20
Alternating Heel Touches x 20, 20, 20
Alternating Leg Raises x 20, 20, 20
Crunches x 20, 20, 20
Alternating Knee Crunch x 20, 20, 20
Leg Pull Ins x 20, 20, 20
Crunches Knees Raised x 20, 20, 20

Body weight after training and emptying bladder - 164.6lbs / 74.66kgs
 
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