mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Monday 19 December 2016
6:00pm - Cycle 19 (~90% 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 / 77.5kgs x 15
Wide Grip - 90kgs x 15
Neutral Grip - 92.5kgs x 15
Supinated Grip - 97.5kgs 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+8+7
6:00pm - Cycle 19 (~90% 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 / 77.5kgs x 15
Wide Grip - 90kgs x 15
Neutral Grip - 92.5kgs x 15
Supinated Grip - 97.5kgs 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+8+7
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mickc1965
Well-Known Member
Monday 19 December 2016
8:00pm - Cycle 19 (~90% 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 3 / 48.75kgs 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
8:00pm - Cycle 19 (~90% 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 3 / 48.75kgs 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
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mickc1965
Well-Known Member
Tuesday 20 December 2016
5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 57, average heart rate was 54
6:10am - Cycle 19 (~90% 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 / 60kgs x 2 / 70kgs x 15
Incline Bench - 20kgs x 10 / 40kgs x 5 / 62.5kgs x 15
Dips - 92.5kgs x 5 / 112.5kgs 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
Leg Raises x 100
Crunches x 100
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Legs Raised x 100
Body weight - 166.6lbs / 75.57kgs
5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 57, average heart rate was 54
6:10am - Cycle 19 (~90% 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 / 60kgs x 2 / 70kgs x 15
Incline Bench - 20kgs x 10 / 40kgs x 5 / 62.5kgs x 15
Dips - 92.5kgs x 5 / 112.5kgs 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
Leg Raises x 100
Crunches x 100
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Legs Raised x 100
Body weight - 166.6lbs / 75.57kgs
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mickc1965
Well-Known Member
Tuesday 20 December 2016
6:00pm - Cycle 19 (at stated % of 15rm) Lower Body
Squats - target is one set of 15 reps of each of the following
Rear Squats (~90%) - 40kgs x 5 / 60kgs x 5 / 87.5kgs x 15
Front Squats (~90%) - 40kgs x 5 / 67.5kgs x 15
Deadlift - target is one set of 15 reps of each of the following
Deadlift (~90%) - 60kgs x 5 / 100kgs x 2 / 117.5kgs x 15
Sumo (unknown) - 117.5kgs x 15
Calf raise - target is 2 set of 25 reps
60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25, 25
6:00pm - Cycle 19 (at stated % of 15rm) Lower Body
Squats - target is one set of 15 reps of each of the following
Rear Squats (~90%) - 40kgs x 5 / 60kgs x 5 / 87.5kgs x 15
Front Squats (~90%) - 40kgs x 5 / 67.5kgs x 15
Deadlift - target is one set of 15 reps of each of the following
Deadlift (~90%) - 60kgs x 5 / 100kgs x 2 / 117.5kgs x 15
Sumo (unknown) - 117.5kgs 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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mickc1965
Well-Known Member
Wednesday 21 December 2016
6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 71, average heart rate was 56
6:15am - Cycle 19 (at stated % of 15rm)
Chest - target is one set of 15 reps of each of the following
Flat Bench (~95%) - 20kgs x 10 / 40kgs x 5 / 75kgs x 15
Dips (~95%) - 120kgs x 15
Back - target is one set of 15 reps of each of the following
Pendlay Rows (~95%) - 40kgs x 10 / 60kgs x 5 / 82.5kgs x 15
Wide Grip Pullups (~95%) - 95kgs x 15
Shoulders - OH Press target is one set of 15 followed by 1 set of 25 reps of side lateral raises
OH Press (~95%) - 20kgs x 10 / 40kgs x 3 / 51.25kgs x 15
Side lateral raises - 9.5kgs x 25
Biceps & Triceps - target is 1 set of 15 reps
EZ curls - 32.5kgs x 15
Close Grip Bench - 55kgs x 15
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Body weight - 165.6lbs / 75.11kgs
6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 71, average heart rate was 56
6:15am - Cycle 19 (at stated % of 15rm)
Chest - target is one set of 15 reps of each of the following
Flat Bench (~95%) - 20kgs x 10 / 40kgs x 5 / 75kgs x 15
Dips (~95%) - 120kgs x 15
Back - target is one set of 15 reps of each of the following
Pendlay Rows (~95%) - 40kgs x 10 / 60kgs x 5 / 82.5kgs x 15
Wide Grip Pullups (~95%) - 95kgs x 15
Shoulders - OH Press target is one set of 15 followed by 1 set of 25 reps of side lateral raises
OH Press (~95%) - 20kgs x 10 / 40kgs x 3 / 51.25kgs x 15
Side lateral raises - 9.5kgs x 25
Biceps & Triceps - target is 1 set of 15 reps
EZ curls - 32.5kgs x 15
Close Grip Bench - 55kgs x 15
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Body weight - 165.6lbs / 75.11kgs
mickc1965
Well-Known Member
Wednesday 21 December 2016
6:00pm - Cycle 19 (at stated % of 15rm)
Squats & Deadlifts - target is one set of 15 reps of each of the following
Rear Squats (~95%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 92.5kgs x 15
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 125kgs x 15
Calves & Traps - target is 1 AMRAP (up to 30 reps)
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 28
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 30
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
6:00pm - Cycle 19 (at stated % of 15rm)
Squats & Deadlifts - target is one set of 15 reps of each of the following
Rear Squats (~95%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 92.5kgs x 15
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 125kgs x 15
Calves & Traps - target is 1 AMRAP (up to 30 reps)
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 28
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 30
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
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mickc1965
Well-Known Member
Thursday 22 December 2016
6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 61, average heart rate was 57
6:30am - Cycle 19 (at stated % of 15rm)
Chest - target is one set of 15 reps of each of the following
Incline Bench (~95%) - 20kgs x 10 / 40kgs x 5 / 65kgs x 15
Dips (~95%) - 100kgs x 5 / 120kgs x 15
Back - target is one set of 15 reps of each of the following
Neutral Grip (~95%) - 80.5kgs x 5 / 97.5kgs x 15
Supinated Grip (~95%) - 82.5kgs x 5 / 102.5kgs x 15
Shoulders - OH Press target is one set of 15 followed by 1 set of 25 reps of side lateral raises
OH Press (~95%) - 20kgs x 10 / 40kgs x 3 / 51.25kgs x 15
Side lateral raises - 9.5kgs x 25
Biceps & Triceps - target is 1 set of 15 reps
EZ curls - 32.5kgs x 15
Close Grip Bench - 55kgs x 15
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
Body weight - 165.6lbs / 75.11kgs
6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 61, average heart rate was 57
6:30am - Cycle 19 (at stated % of 15rm)
Chest - target is one set of 15 reps of each of the following
Incline Bench (~95%) - 20kgs x 10 / 40kgs x 5 / 65kgs x 15
Dips (~95%) - 100kgs x 5 / 120kgs x 15
Back - target is one set of 15 reps of each of the following
Neutral Grip (~95%) - 80.5kgs x 5 / 97.5kgs x 15
Supinated Grip (~95%) - 82.5kgs x 5 / 102.5kgs x 15
Shoulders - OH Press target is one set of 15 followed by 1 set of 25 reps of side lateral raises
OH Press (~95%) - 20kgs x 10 / 40kgs x 3 / 51.25kgs x 15
Side lateral raises - 9.5kgs x 25
Biceps & Triceps - target is 1 set of 15 reps
EZ curls - 32.5kgs x 15
Close Grip Bench - 55kgs x 15
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
Body weight - 165.6lbs / 75.11kgs
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mickc1965
Well-Known Member
Thursday 22 December 2016
Average Weight - 164.5lbs / 74.616kgs - up 1.4lbs / 0.635kg
Average Weight is calculated over the last 7 days
Average nett (after cardio) daily calorie intake - 2984 = last weeks body weight x18.3 / Gross (before cardio) - 3076 ( x18.9)
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 13082 steps over
Average daily macros (c/p/f are from food only)
nett carbs @ 30.3% (233g)
fibre @ 3.5% (27g)
protein @ 35.0% (269g)
fats @ 25.9% (88g)
alcohol @ 5.3%
Average Weight - 164.5lbs / 74.616kgs - up 1.4lbs / 0.635kg
Average Weight is calculated over the last 7 days
Average nett (after cardio) daily calorie intake - 2984 = last weeks body weight x18.3 / Gross (before cardio) - 3076 ( x18.9)
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 13082 steps over
Average daily macros (c/p/f are from food only)
nett carbs @ 30.3% (233g)
fibre @ 3.5% (27g)
protein @ 35.0% (269g)
fats @ 25.9% (88g)
alcohol @ 5.3%
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mickc1965
Well-Known Member
Thursday 22 December 2016
5:00pm - Cycle 19 (at stated % of 15rm) Lower Body
Squats & Deadlifts - target is one set of 15 reps of each of the following
Front Squats (~95%) - 40kgs x 5 / 60kgs x 2 / 72.5kgs x 15
Deadlift (~95%) - 60kgs x 5 / 100kgs x 2 / 125kgs x 15
Calves & Traps - target is 1 AMRAP set (max 30 reps)
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 30
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 27
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
5:00pm - Cycle 19 (at stated % of 15rm) Lower Body
Squats & Deadlifts - target is one set of 15 reps of each of the following
Front Squats (~95%) - 40kgs x 5 / 60kgs x 2 / 72.5kgs x 15
Deadlift (~95%) - 60kgs x 5 / 100kgs x 2 / 125kgs x 15
Calves & Traps - target is 1 AMRAP set (max 30 reps)
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 30
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 27
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
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mickc1965
Well-Known Member
Friday 23 December 2016
6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 59, average heart rate was 57
7:00am - Cycle 19 (at stated % of 15rm)
Chest - target is one set of 15 reps of each of the following
Flat Bench (~102.5%) - 20kgs x 10 / 40kgs x 5 / 80kgs x 15
Dips (100%) - 125kgs x 12+3
Back - target is one set of 15 reps of each of the following
Pendlay Rows (100%) - 40kgs x 10 / 60kgs x 5 / 85kgs x 15
Wide Grip Pullups (100%) - 100kgs x 15
Shoulders - OH Press target is one set of 15 followed by 1 set of 25 reps of side lateral raises
OH Press (~102.5%) - 20kgs x 10 / 40kgs x 3 / 55kgs x 15
Side lateral raises - 9.5kgs x 25
Biceps & Triceps - target is 1 set of 15 reps
EZ curls - 32.5kgs x 15
Close Grip Bench - 55kgs x 15
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Body weight - 164.4lbs / 74.57kgs
6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 59, average heart rate was 57
7:00am - Cycle 19 (at stated % of 15rm)
Chest - target is one set of 15 reps of each of the following
Flat Bench (~102.5%) - 20kgs x 10 / 40kgs x 5 / 80kgs x 15
Dips (100%) - 125kgs x 12+3
Back - target is one set of 15 reps of each of the following
Pendlay Rows (100%) - 40kgs x 10 / 60kgs x 5 / 85kgs x 15
Wide Grip Pullups (100%) - 100kgs x 15
Shoulders - OH Press target is one set of 15 followed by 1 set of 25 reps of side lateral raises
OH Press (~102.5%) - 20kgs x 10 / 40kgs x 3 / 55kgs x 15
Side lateral raises - 9.5kgs x 25
Biceps & Triceps - target is 1 set of 15 reps
EZ curls - 32.5kgs x 15
Close Grip Bench - 55kgs x 15
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Body weight - 164.4lbs / 74.57kgs
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mickc1965
Well-Known Member
Friday 23 December 2016
6:00pm - Cycle 19 (at stated % of 15rm)
Squats & Deadlifts - target is one set of 15 reps of each of the following
Rear Squats (100%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 95kgs x 15
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 127.5kgs x 15
Calves & Traps - 1 AMRAP set (up to 30 reps)
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 30
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 30
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
6:00pm - Cycle 19 (at stated % of 15rm)
Squats & Deadlifts - target is one set of 15 reps of each of the following
Rear Squats (100%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 95kgs x 15
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 127.5kgs x 15
Calves & Traps - 1 AMRAP set (up to 30 reps)
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 30
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 30
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
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mickc1965
Well-Known Member
Saturday 24 December 2016
6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 60, average heart rate was 57
6:40am - Cycle 19 (at stated % of 15rm)
Chest - target is one set of 15 reps of each of the following
Incline Bench (100%) - 20kgs x 10 / 40kgs x 5 / 67.5kgs x 15
Dips (100%) - 125kgs x 12+3
Back - target is one set of 15 reps of each of the following
Neutral Grip (100%) - 102.5kgs x 15
Supinated Grip (100%) - 107.5kgs x 10+5
Shoulders - OH Press target is one set of 15 followed by 1 set of 25 reps of side lateral raises
OH Press (104.65%) - 20kgs x 10 / 40kgs x 3 / 56.25kgs x 15
Side lateral raises - 9.5kgs x 25
Biceps & Triceps - target is 1 set of 15 reps
EZ curls - 25kgs x 12
Close Grip Bench - 55kgs x 15
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Leg Raises x 100
Crunches x 100
Body weight - 164.0lbs / 74.39kgs
6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 60, average heart rate was 57
6:40am - Cycle 19 (at stated % of 15rm)
Chest - target is one set of 15 reps of each of the following
Incline Bench (100%) - 20kgs x 10 / 40kgs x 5 / 67.5kgs x 15
Dips (100%) - 125kgs x 12+3
Back - target is one set of 15 reps of each of the following
Neutral Grip (100%) - 102.5kgs x 15
Supinated Grip (100%) - 107.5kgs x 10+5
Shoulders - OH Press target is one set of 15 followed by 1 set of 25 reps of side lateral raises
OH Press (104.65%) - 20kgs x 10 / 40kgs x 3 / 56.25kgs x 15
Side lateral raises - 9.5kgs x 25
Biceps & Triceps - target is 1 set of 15 reps
EZ curls - 25kgs x 12
Close Grip Bench - 55kgs x 15
Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Leg Raises x 100
Crunches x 100
Body weight - 164.0lbs / 74.39kgs
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mickc1965
Well-Known Member
Saturday 24 December 2016
5:00pm - Cycle 19 (at stated % of 15rm)
Squats & Deadlifts - target is one set of 15 reps of each of the following
Front Squats (103.33%) - 40kgs x 5 / 60kgs x 2 / 77.5kgs x 15
Deadlift (101.9%) - 60kgs x 5 / 100kgs x 2 / 132.5kgs x 15
Calves & Traps - 1 AMRAP set (max 30 reps)
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 170kgs x 30
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 28
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
5:00pm - Cycle 19 (at stated % of 15rm)
Squats & Deadlifts - target is one set of 15 reps of each of the following
Front Squats (103.33%) - 40kgs x 5 / 60kgs x 2 / 77.5kgs x 15
Deadlift (101.9%) - 60kgs x 5 / 100kgs x 2 / 132.5kgs x 15
Calves & Traps - 1 AMRAP set (max 30 reps)
Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 170kgs x 30
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 28
Abs - performed continuously, 4 sets of 25
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
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