mickc1965 training log

Tuesday 08 November 2016

7:00pm - Cycle 18 Week 7 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
105kgs (100%) x 10, 8

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
162.5kgs (81.25%) x 1, 1, 1, 1, 1
100kgs x 15
 
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Tuesday 08 November 2016

MyFitnessPal - 1,966 kcals

Note - really not feeling hungry at the moment, will need to up this again closer to 2500 per day once the weight from the recent long weekend binge has disappeared, will probably up the calories on Thursday!!

Carbs - 125
Protein - 224
Fat - 63

Steps (Fitbit) - 5,122

Bedtime weight - 167.0lbs / 75.75kgs
 
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Wednesday 09 November 2016

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 54, average heart rate was 56 (range 51-70)

Body weight (in gym wear (naked +1.2lbs)) - 165.0lbs / 74.84kgs

6:30am - Cycle 18 Week 7 Day 3 - Routine B Workout 1

Neutral Grip Chins - starting @ ~70% of 10 rep max (113.75kgs) 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
115kgs (101.10% - BW plus belt plus 39.5kgs) x 10+2+2+1+1+1
BW x 15

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+4

Body weight after training and emptying bladder - 162.8lbs / 73.84kgs
 
Wednesday 09 November 2016

8:00pm - Cycle 18 Week 7 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 7
50kgs x 12, 10

This is becoming quite a frustrating exercise, back in June I managed 15 reps with this weight and now I can only get 7!! admittedly I was 10 or 12lbs heavier.

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

62.5kgs x 15+3+3+3+3+3

Dumbell flies - 9.5kgs x 25, 25
 
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Wednesday 09 November 2016

MyFitnessPal - 2,168 kcals

Carbs - 143
Protein - 252
Fat - 65

Steps (Fitbit) - 8,924

Bedtime weight - 166.4lbs / 75.48kgs
 
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Thursday 10 November 2016

6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 71 average heart rate was 62 (range 47-77)

6:30am - Cycle 18 Week 7 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

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 - 162.8lbs / 73.84kgs
 
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Thursday 10 November 2016

Todays Weight - 162.8lbs / 73.84kgs - down 3.2lbs / 1.46kg

Average nett (after cardio) daily calorie intake - 1872 = last weeks body weight x 11.27 / Gross (before cardio) - 2024 ( x 12.19)

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 21,358 steps over

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

nett carbs @ 21.5% (109g)
fibre @ 5.0% (25g)
protein @ 44.8% (227g)
fats @ 28.6% (64g)
alcohol @ 0%
 
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Thursday 10 November 2016

6:45pm - Cycle 18 Week 7 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

20kgs x 108 / 40kgs x 5 / 60kgs x 21
72.5kgs (100%) x 15, 12, 10

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 15
 
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Thursday 10 November 2016

MyFitnessPal - 2,402 kcals

Carbs - 171
Protein - 265
Fat - 73

Fitbit - 5,009 steps
 
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Friday 11 November 2016

6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 69, average heart rate was 59 (range 50-75)

6:25am - Cycle 18 Week 7 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 / 90kgs x 2
100kgs (100.00% - BW plus belt plus 25kgs) x 15 (PB)+3+3+3+3+3

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+4

Body weight after training and emptying bladder - 162.4lbs / 73.66kgs
 
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Friday 11 November 2016

6:40pm - Cycle 18 Week 7 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 / 100kgs x 4 / 120kgs x 2
137.5kgs (100.921% - BW plus belt plus 60.75kgs) x 10 (PB) +2+2+2+2+2
100kgs x 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 / 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

62.5kgs x 15+3+3+3+3+3
 
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Friday 11 November 2016

MyFitnessPal - 2,433 kcals

Carbs - 161
Protein - 241
Fat - 91

Fitbit - 6,814 steps
 
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Saturday 12 November 2016

7:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 57

7:40am - Cycle 18 Week 7 Day 6 - Routine C Workout 3

Front Shrugs (AMRAP) - 60kgs x 10 / 100kgs x 10 / 130kgs x 5 / 150kgs x 30
Rear Shrugs (AMRAP) - 60kgs x 10 / 100kgs x 10 / 130kgs x 5 / 155kgs x 28

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 - 163.6lbs / 74.21kgs
 
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Saturday 12 November 2016

6:30pm - Cycle 18 Week 7 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 5 / 90kgs x 3
115kgs (100%) x 15 (PB), 11

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
132.5kgs (66.5%) x 5, 5, 5
 
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Saturday 12 November 2016

MyFitnessPal - 2,443 kcals

Carbs - 165
Protein - 219
Fat - 101

Fitbit - 5,090 steps
 
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Sunday 13 November 2016

7:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 63, average heart rate was 57

8:10am - Cycle 18 Week 8 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 - week 8 onwards will be trying to increase my 10 rep max (2 sets, once I fail to get 10 reps on 1st set the next workout I will drop to 2 sets of 5 reps) followed by a metabolic set at 80kgs

74.25kgs (BW) x 5 / 85kgs x 2 / 100kgs x 1
113.75kgs (BW plus belt plus 38.75kgs) x 8, 5
80kgs x 15

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

32.5kgs x 20+4+3+3+3+2

Body weight - 162.0lbs / 73.48kgs
 
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Sunday 13 November 2016

6:00pm - Cycle 18 Week 8 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 - week 8 onwards will be trying to increase my 10 rep max (2 sets, once I fail to get 10 reps on 1st set the next workout I will drop to 2 sets of 5 reps) followed by a metabolic set at 50kgs clustered if necessary to achieve 30+ total reps for this exercise

20kgs x 10 / 40kgs x 5 / 60kgs x 2
80kgs x 10, 6
50kgs x 15

Press Ups x 20

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 / 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

62.5kgs x 15+3+3+3+3+3
 
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Sunday 13 November 2016

MyFitnessPal - 2,487 kcals

Carbs - 181
Protein - 258
Fat - 82

Fitbit - 5,703 steps
 
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Monday 14 November 2016

6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 63, average heart rate was 54

6:30am - Cycle 18 Week 8 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 - 163.4lbs / 74.12kgs
 
Monday 14 November 2016

6:45pm - Cycle 18 Week 8 Day 2 - Routine A Workout 4

Rear Squats - Week 1 will be starting with 2 sets @ ~70% of 10 rep max (105kgs) increasing by 5% per week, week 8 onwards will be two sets adding 2.5kgs to the bar trying to increase my 10 rep max (once I fail to get 10 reps on 1st set the next workout I will drop to 2 sets of 5 reps) followed by a metabolic set at 60kgs clustered if necessary to get an overall total of 30 reps for this exercise

40kgs x 5 / 60kgs x 5 / 80kgs x 2
107.5kgs x 8, 5
60kgs x 17

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
165kgs (82.5%) x 1, 1, 1, 1, 1
100kgs x 10

Note - poor session tonight was not in the mood for working out at all
 
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