mickc1965 training log

Monday 21 November 2016

6:15pm - Cycle 18 Phase 9 Day 2 - Routine A Workout 2

Rear Squats - target is two sets of 8-10 reps adding 2.5kgs to the bar once 10 reps achieved on 1st set and 8 reps in 2nd set 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 9, 7
60kgs x 14

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 12

Front Shrugs - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
Rear Shrugs - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
 
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Monday 21 November 2016

MyFitnessPal - 1,806 kcals

Carbs - 110
Protein - 219
Fat - 54

Fitbit - 7,806 steps
 
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Tuesday 22 November 2016

6:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 57, average heart rate was 59

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

Body weight - 167.0lbs / 75.75kgs
 
Tuesday 22 November 2016

6:25pm - Cycle 18 Phase 9 Day 3 - Routine B Workout 1

OH Press - target is two sets of 8-10 reps adding 1.25kgs to the bar once 10 reps achieved on 1st set and 8 reps in 2nd set followed by a metabolic set at 50kgs clustered if necessary to get an overall total of 30 reps for this exercise

20kgs x 10 / 40kgs x 3 / 50kgs x 2
62.5kgs x 10, 8
50kgs x 12

Neutral Grip Chins - target is two sets of 8-10 reps adding 1.25kgs to the belt once 10 reps achieved on 1st set and 8 reps in 2nd set followed by a metabolic set clustered if necessary to get an overall total of 30 reps for this exercise

BW x 5 / 90kgs x 2 / 100kgs x 2
116.25kgs (BW plus belt plus 38.5kgs) x 8, 4
90kgs x 14+4

Calf raise - target is 1 set of 25 reps followed by mini sets totalling same as main set with 10-15 seconds rest between sets, adding 5kgs to the bar once this feels comfortable

60kgs x 10 / 100kgs x 10 / 140kgs x 5
165kgs x 25+10+8+7

Flat Bench - target is two sets of 8-10 reps adding weight to the bar once 10 reps achieved on 1st set and 8 reps in 2nd set followed by a metabolic set of dips clustered if necessary to get an overall total of 30 reps for chest

20kgs x 10 / 40kgs x 5 / 60kgs x 2
82.5kgs x 7, 6

Dips (BW) x 17

Biceps & Triceps - target is 1 set of 15 reps followed by mini sets to get to a total of 30 reps with 10-15 seconds rest between sets, adding 1.25kgs to the bar once 30 reps is achieved with 4 mini sets.

EZ curls - 35kgs x 15+3+3+3+3+3

Close Grip Bench - 60kgs x 12+4+3+3+3+2+2+1
 
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Tuesday 22 November 2016

MyFitnessPal - 1,721 kcals

Carbs - 102
Protein - 218
Fat - 49

Fitbit - 7,676 steps
 
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Wednesday 23 November 2016

6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 49, average heart rate was 54

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

Body weight - 165.0lbs / 74.84kgs
 
Wednesday 23 November 2016

6:30pm - Cycle 18 - Phase/Week 9 Day 4 - Routine B Workout 2

Front Squats - target is 3 sets of 8-12 reps adding 2.5kgs to the bar once I get an overall total of 30 reps in 3 sets I will add weight to the bar

20kgs x 10 / 40kgs x 5 / 60kgs x 2
77.5kgs x 13, 10, 7

Deadlift - starting with 3 trebles @ 70% of current 1 rep max (200 kgs) adding 5kgs to the bar once this feels comfortable followed by AMRAP set at 100kgs

60kgs x 5 / 100kgs x 2 / 130kgs x 1
150kgs x 3, 3, 3
100kgs x 12

Front shrugs - 60kgs x 10 / 100kgs x 5 / 140kgs x 5 / 160kgs x 25
Rear shrugs - 60kgs x 10 / 100kgs x 5 / 140kgs x 5 / 160kgs x 25
 
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Wednesday 23 November 2016

MyFitnessPal - 1,805 kcals

Carbs - 113
Protein - 218
Fat - 53

Fitbit - 11,641 steps
 
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Thursday 24 November 2016

6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 62, average heart rate was 58

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

Body weight - 163.8lbs / 74.30kgs
 
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Thursday 24 November 2016

Todays Weight 163.8lbs / 74.298kgs - up 0.8lbs / 0.363kg

Average nett (after cardio) daily calorie intake - 2,445 = last weeks body weight x15.0 / Gross (before cardio) - 2,534 (x15.55)

Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every 1,000 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 12,594 steps over

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

nett carbs @ 22.4% (142g)
fibre @ 3.0% (19g)
protein @ 34.1% (216g)
fats @ 32.8% (92g)
alcohol @ 7.7%
 
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Thursday 24 November 2016

6:20pm - Cycle 18 Phase/Week 9 Day 5 - Routine C Workout 1

Dips - target is two sets of 8-10 reps adding 2.5kgs to the bar once 10 reps achieved on 1st set and 8 reps in 2nd set followed by a metabolic set clustered if necessary to get an overall total of 30 reps for this exercise

76.5kgs (BW) x 5 / 90kgs x 3 / 110kgs x 2
138.75kgs (BW plus belt plus 61.5kgs) x 8, 5
110kgs x 13+4

Calf raise - target is 1 set of 25 reps followed by mini sets totalling same as main set with 10-15 seconds rest between sets, adding 5kgs to the bar once this feels comfortable

60kgs x 10 / 100kgs x 10 / 140kgs x 5
165kgs x 25+12+8+5

Wide Grip Pull Ups - target is two sets of 8-10 reps adding 2.5kgs to the bar once 10 reps achieved on 1st set and 8 reps in 2nd set followed by a metabolic set at 80kgs clustered if necessary to get an overall total of 30 reps for this exercise

76.5kgs (BW) x 5 / 85kgs x 2
102.5kgs (BW plus belt plus 25.25kgs) x 10, 7
80kgs x 13

OH Press - accessory exercise, target is 30 reps adding weight when achieved in 2 sets

20kgs x 10 / 40kgs x 3
50kgs x 15, 11+4

Biceps & Triceps - target is 1 set of 15 reps followed by mini sets to get to a total of 30 reps with 10-15 seconds rest between sets, adding 1.25kgs to the bar once 30 reps is achieved with 4 mini sets.

EZ curls - 30kgs x 15+6+5+4

Close Grip Bench - 50kgs x 15+6+5+4
 
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Thursday 24 November 2016

MyFitnessPal - 2,391 kcals

Carbs - 159
Protein - 254
Fat - 81

Fitbit - 5,686 steps
 
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Friday 25 November 2016

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 57

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

Body weight - 164.4lbs / 74.57kgs
 
Friday 25 November 2016

6:25pm - Cycle 18 Week 9 Day 6 - Routine C Workout 2

Hack Squats - target is two sets of 12-15 reps adding 2.5kgs to the bar once 15 reps achieved on 1st set and 12 reps in 2nd set.

60kgs x 10 / 100kgs x 5
120kgs x 15, 12 - PB

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
135kgs x 5, 5, 5

Front shrugs - 60kgs x 10 / 100kgs x 5 / 140kgs x 5 / 160kgs x 25
Rear shrugs - 60kgs x 10 / 100kgs x 5 / 140kgs x 5 / 160kgs x 25
 
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Friday 25 November 2016

MyFitnessPal - 2,484 kcals

Carbs - 175
Protein - 274
Fat - 76

Fitbit - 5,076 steps
 
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Saturday 26 November 2016

HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 59

Alternating Knee Crunch x 75
Leg Raises x 75
Crunches x 75
Alternating Heel Touch x 75
Leg Pull Ins x 75
Crunches Knees Raised x 75

All above performed circuit style in descending sets of 25, 20, 15, 10, 5.

Body weight - 164.0lbs / 74.39kgs
 
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Saturday 26 November 2016

6:20pm - Cycle 18 Week/Phase 10 Day 1 - Routine A Workout 1

Chest - Flat Bench target is two sets of 8-10 reps adding 1.25kgs to the bar once 10 reps achieved on 1st set and 8 reps in 2nd set followed by Dips at a load suitable to get an overall total of 30 reps for chest.

Flat Bench - 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 80kgs x 10, 8
Dips - 100kgs x 12

Back - Pendlay Rows target is two sets of 8-10 reps adding 1.25kgs to the bar once 10 reps achieved on 1st set and 8 reps in 2nd set followed by Supinated Grip Chins at a load suitable to get an overall total of 30 reps for back.

Pendlay Rows - 40kgs x 10 / 60kgs x 5 / 80kgs x 1 / 90kgs x 10, 8
Supinated Grip Chins - 90kgs x 12

Calves - target is 1 set of 25 reps followed by mini sets totalling same as main set with 10-15 seconds rest between sets, adding 5kgs to the bar once this feels comfortable

Calf Raise - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 170kgs x 25+12+8+5

Shoulders - OH Press (accessory exercise) target is two sets of 8-10 reps adding 1.25kgs to the bar once 10 reps achieved on 1st set and 8 reps in 2nd set followed by side lateral raises

OH Press - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 55kgs x 10, 8
Side lateral raises - 9.5kgs x 25

Biceps & Triceps - target is 1 set of 15 reps followed by mini sets to get to a total of 30 reps with 10-15 seconds rest between sets, adding 1.25kgs to the bar once 30 reps is achieved with 3 mini sets.

EZ curls - 32.5kgs x 15+6+4+3+2
Close Grip Bench - 52.5kgs x 15+7+5+3
 
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Saturday 26 November 2016

MyFitnessPal - 2,479 kcals

Carbs - 215
Protein - 244
Fat - 71

Fitbit - 5,089 steps
 
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Sunday 27 November 2016

7:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 57

Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100

All above performed circuit style in descending sets of 25, 20, 15, 10, 10, 10, 10

Body weight - 164.0lbs / 74.39kgs
 
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Sunday 28 November 2016

MyFitnessPal - 2,309 kcals

Carbs - 176
Protein - 238
Fat - 72

Fitbit - 5,011 steps
 
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