mickc1965 training log

Tuesday 13 December 2016

5:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 51

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

All above performed circuit style, sets of 25

Body weight - 163.6lbs / 74.21kgs
 
Resume training tonight, I do hate SD / not training - plan is proper HST this cycle (19) with an A and a B routine using 80, 90 and then 100%+ (not shrugs, calves or direct arm work) as follows - 6 days a week, days 1, 3 and 5 will be upper body and 2, 4 and 6 lower body

Routine A

Flat Bench - 15s x 2 sets / 10s x 2 sets / 5s x 2 sets plus 1 set at 15rm
Dips - 15s x 1 set / 10s x 1 set / 5s x 1 set plus 1 set at 15rm
Pendlay Rows - 15s x 2 sets / 10s x 2 sets / 5s x 2 sets
Neutral Grip Chins - 15s x 1 set, 10s x 1 set / no 5s just 1 set at 15rm
Wide Grip Chins - 15s x 1 set, 10s x 1 set / no 5s just 1 set at 15rm
Shrugs - 2 sets of 25 reps (1 set with barbell to both front and rear)
Bicep Curls - 1 set of 15 reps followed by 5 myo reps sets of 3 reps or something similar
Close Grip Bench - 1 set of 15 reps followed by 5 myo reps sets of 3 reps or something similar
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Rear Squats - 15s x 2 sets / 10s x 2 sets / 5s x 2 sets plus 1 set at 15rm
Deadlifts - 15s x 2 sets / 10s x 2 sets / 5s x 2 sets plus 1 set at 15rm
Calf Raise - 2 sets of 25 reps

Routine B

Incline Bench - 15s x 2 sets / 10s x 2 sets / 5s x 2 sets plus 1 set at 15rm
Dips - 15s x 1 set / 10s x 1 set / 5s x 1 set plus 1 set at 15rm
Pendlay Rows - 15s x 2 sets / 10s x 2 sets / 5s x 2 sets
Supinated Grip Chins - 15s x 1 set, 10s x 1 set / no 5s just 1 set at 15rm
Wide Grip Chins - 15s x 1 set, 10s x 1 set / no 5s just 1 set at 15rm
Shrugs - 2 sets of 25 reps (1 set with barbell to both front and rear)
Bicep Curls - 1 set of 15 reps followed by 5 myo reps sets of 3 reps or something similar
Close Grip Bench - 1 set of 15 reps followed by 5 myo reps sets of 3 reps or something similar
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Front Squats - 15s x 2 sets / 10s x 2 sets / 5s x 2 sets plus 1 set at 15rm
Sumo - 15s x 2 sets / 10s x 2 sets / 5s x 2 sets plus 1 set at 15rm
Calf Raise - 2 sets of 25 reps
 
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Tuesday 13 December 2016

6:25pm - Cycle 19 15s Upper Body workout 1

Chest (80% of 15rm) Flat Bench target is two sets of 15 reps followed 1 set of 15 reps of Dips

Flat Bench - 20kgs x 10 / 40kgs x 5 / 62.5kgs x 15, 15
Dips - 82.5kgs x 15

Back (80% of 15rm) Pendlay Rows target is two sets of 15 reps followed 1 set of 15 reps of Neutral Grip and Wide Grip Chins / Pullups.

Pendlay - 40kgs x 10 / 60kgs x 5 / 70kgs x 15, 15
Neutral Grip - 82.5kgs x 15
Wide Grip - 80kgs x 15

Shoulders (80% of 15rm) OH Press target is two sets of 15 reps followed 1 set of 15 reps of followed by 1 set of 25 reps of side lateral raises

OH Press - 20kgs x 10 / 43.75kgs x 15, 15
Side lateral raises - 9.5kgs x 25

Traps - target is 25 reps on both front and rear shrugs, once load feels comfortable on the front will add 5kgs to the bar

Bar in front - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
Bar behind - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs 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, once load feels comfortable will add 2.5kgs to the bar

EZ curls - 32.5kgs x 15+6+5+4
Close Grip Bench - 55kgs x 15+5+5+5
 
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Tuesday 13 December 2016

MyFitnessPal - 2,529 kcals

Carbs - 206g
Protein - 231g
Fat - 87g

Fitbit - 5,287 steps
 
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Wednesday 14 December 2016

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64, average heart rate was 58

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, sets of 25

Body weight - 161.8lbs / 73.39kgs
Major issue last night with diarrhoea, last 3 times I have eaten steak it is followed a few hours later with a major upset stomach followed by 4 or 5 days of no bowel movements at all, looks like my stomach has finally given in to steak as well as I have had issues with roast beef for years if I eat too much of it.
 
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Wednesday 14 December 2016

6:00pm - Cycle 19 Week 1 Day 2 - Lower Body

Rear Squats (80% of 15rm) target is two sets of 15 reps

40kgs x 5 / 60kgs x 5 / 77.5kgs x 15, 15

Deadlift (80% of 15rm) target is two sets of 15 reps

60kgs x 5 / 105kgs x 15, 15

Calf raise - target is 2 sets of 25 reps

60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25, 25
 
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Wednesday 14 December 2016

MyFitnessPal - 2,661 kcals

Carbs - 223
Protein - 281
Fat - 71

Fitbit - 5,905 steps
 
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Thursday 15 December 2016

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 68, average heart rate was 53

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, sets of 25

Body weight - 161.8lbs / 73.39kgs
Another bout of diarrhoea overnight, 3rd day in the last 6 days no wonder I am losing rather than putting on weight
 
Thursday 15 December 2016

Average Weight - 163.1lbs / 73.981kgs - down 1.4lbs / 0.635kg

Average Weight is calculated over the last 7 days - 3 major bouts of diarrhoea in the last week so there is no wonder why I lost this much weight eating at body weight x15.5 (nett)

Average nett (after cardio) daily calorie intake - 2543 = last weeks body weight x15.46 / Gross (before cardio) - 2735 (x16.63)

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 26,851 steps over

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

nett carbs @ 25% (171g)
fibre @ 4.4% (30g)
protein @ 34.1% (233g)
fats @ 26% (79g)
alcohol @ 10.5%
 
Thursday 15 December 2016

6:00pm - Cycle 19 - 80% of 15rm - Shoulders, Back, Traps and Biceps

Shoulders - OH Press target is two sets of 15 reps followed by 1 set of 25 reps of side lateral raises

OH Press - 20kgs x 10 / 43.75kgs x 15
Side lateral raises - 9.5kgs x 25

Traps - target is 25 reps on both front and rear shrugs, once load feels comfortable on the front will add 5kgs to the bar

Bar in front - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
Bar behind - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25

Back - target is one set of 15 reps of each of the following

Pendlay - 40kgs x 10 / 60kgs x 5 / 70kgs x 15
Wide Grip - 80kgs x 15
Neutral Grip - 82.5kgs x 15
Supinated Grip - 87.5kgs x 15

Biceps - 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

EZ curls - 32.5kgs x 15+6+5+4
 
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Thursday 15 December 2016

MyFitnessPal - 2,444 kcals

Carbs - 205
Protein - 274
Fat - 59

Fitbit - 6,066 steps
 
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Friday 16 December 2016

5:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 57

5:50am - Cycle 19 - Chest, Triceps at 80% of 15rm & Abs

Chest - target is one working set of 15 reps of each of the following

Flat Bench - 20kgs x 10 / 40kgs x 5 / 62.5kgs x 15
Incline Bench - 20kgs x 10 / 40kgs x 5 / 55kgs x 15
Dips - 82.5kgs x 15

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

Close Grip Bench - 55kgs x 15+5+5+5

Abs - performed continuously, 4 sets of 25 between each exercise in main workout

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

Body weight - 162.8lbs / 73.84kgs
 
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Friday 16 December 2016

6:20pm - Cycle 19 (80% of 15rm) Lower Body

Squats - target is one set of 15 reps of each of the following

Rear Squats - 40kgs x 5 / 60kgs x 5 / 77.5kgs x 15
Front Squats - 40kgs x 5 / 60kgs x 15

Deadlift - target is one set of 15 reps of each of the following

Deadlift - 60kgs x 5 / 105kgs x 15
Sumo - 105kgs x 15

Calf raise - target is 2 set of 25 reps

60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25, 25
 
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Friday 16 December 2016

MyFitnessPal - 2,508 kcals

Carbs - 220
Protein - 255
Fat - 67

Fitbit - 7,114 steps
 
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Saturday 17 December 2016

4:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 62, average heart rate was 54

5:00am - Cycle 19 (~85% of 15rm) Back, Biceps & Abs

Back - target is one set of 15 reps of each of the following

Pendlay - 40kgs x 10 / 60kgs x 5 / 72.5kgs x 15
Wide Grip - 85kgs x 15
Neutral Grip -87.5kgs x 15
Supinated Grip - 92.5kgs x 15

Biceps - 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

EZ curls - 32.5kgs x 15+6+5+4

Abs - performed continuously, 4 sets of 25 between each exercise in main workout

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

Body weight - 162.0lbs / 73.48kgs
Another bout of diarrhoea last night will have to lower my fibre intake to see if that helps if not will have to take my wife's loperamide!!!!!
 
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Saturday 17 December 2016

6:15pm - Cycle 19 (~85% of 15rm) Shoulders & Traps

Shoulders - OH Press target is two sets of 15 followed by 1 set of 25 reps of side lateral raises

OH Press - 20kgs x 10 / 40kgs x 2 / 46.25kgs x 15
Side lateral raises - 9.5kgs x 25

Traps - target is 25 reps on both front and rear shrugs, once load feels comfortable on the front will add 5kgs to the bar

Bar in front - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
Bar behind - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
 
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Saturday 17 December 2016

MyFitnessPal - 2,428 kcals

Carbs - 226
Protein - 255
Fat - 56

Fitbit - 5,871 steps
 
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Sunday 18 December 2016

6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 66, average heart rate was 53

7:00am - Cycle 19 (~85% of 15rm) Chest, Triceps & Abs

Chest - target is one set of 15 reps of each of the following

Flat Bench - 20kgs x 10 / 40kgs x 5 / 67.5kgs x 15
Incline Bench - 20kgs x 10 / 40kgs x 5 / 57.5kgs x 15
Dips - 86.25kgs x 5 / 106.25kgs x 15

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

Close Grip Bench - 55kgs x 15+5+5+5

Abs - performed continuously, 4 sets of 25 between each exercise in main workout

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

Body weight - 162.2lbs / 73.57kgs
 
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Sunday 18 December 2016

1:50pm - Cycle 19 (~85% of 15rm) Lower Body

Squats - target is one set of 15 reps of each of the following

Rear Squats - 40kgs x 5 / 60kgs x 5 / 82.5kgs x 15
Front Squats - 40kgs x 5 / 65kgs x 15

Deadlift - target is one set of 15 reps of each of the following

Deadlift - 60kgs x 5 / 100kgs x 2 / 112.5kgs x 15
Sumo - 112.5kgs x 15

Calf raise - target is 2 set of 25 reps

60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25, 25
 
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Sunday 18 December 2016

MyFitnessPal - 6,358 kcals

Carbs - 508
Protein - 213
Fat - 257
Alcohol - 1146 kcals

Fitbit - 6,757 steps
 
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