mickc1965 training log

Routine A2 - Saturday 16 August 2014 - Session 1 - 6:30am
(figure in brackets represents approx % of current projected 1RM)

Flat Bench 92.5kgs (75%) x 8+2+1+1+1+1+1+1+1+1+1+1 (myo)
Rear Squat 95kgs (75%) x 9, 6, 5
Standing Calf Raise 120kgs (60%) x 23, 16, 11
Dips 106.6kgs (75% BW plus 25kgs) x 10+3+3+2+2 (myo)
 
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Routine A2 - Saturday 16 August 2014 - Session 2 - 1:00pm
(figure in brackets represents approx % of current projected 1RM)

Landmine Rows 85kgs (75%) x 10+3+3+2+2 (myo)
Military Press 60kgs (75%) x 9+2+2+1+1+1+1+1+1+1 (myo)
Supinated Chins 96.6kgs (75% - BW plus 10kgs) x 7 / 81.6kgs x 10, 6

Notes: found chins hard on the lats so just did additional 2 sets of body weight only with 45 second rest between sets

Second session was at lunch time rather than evening as off to see the mighty 'hatters'
#lutonareback
 
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Routine B2 (lower body) Monday 18 August 2014
(figure in brackets represents approx % of current projected 1RM)

Front Squat 75kgs (75%) x 10, 7, 3
Standing Calf Raise 120kgs (60%) x 25, 15, 10
Barbell Hack Squat 90kgs (75%) x 10, 7, 3
Deadlift 127.5kgs (75%) x 5, 5
 
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Routine B2 (upper body) Tuesday 19 August 2014
(figure in brackets represents approx % of current projected 1RM)

Incline Bench 82.5kgs (75%) x 10, 5+2+2+1
BOR 80kgs (75%) x 10, 6+2+2
BTN Press 55kgs (75%) x 10, 5+2+1+1+1
Dips 106.4kgs (75% - BW plus 25kgs) x 10, 7+2+1

Decided to drop supinated chins (back is getting hit every workout with dead lifts one day and either BOR or Landmine rows) and Landmine Press as hitting triceps on 3 exercises already
 
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Routine A2 (lower body) Wednesday 20 August 2014
(figure in brackets represents approx % of current projected 1RM)

Rear Squat 100kgs (80%) x 5, 5, 5
Standing Calf Raise 130kgs (65%) x 22, 16, 12
Barbell Hack Squat 95kgs (80%) x 5, 5, 5
Deadlift 145kgs (85%) x 3, 3, 2, 2

Deadlift notes - first time without straps so not that unhappy with that, will stick with this weight until 5 reps is comfortable then increase to 150 which is my previous best for 5 reps with straps.
 
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Routine A2 (upper body) Thursday 21 August 2014
(figure in brackets represents approx % of current projected 1RM)

Flat Bench 97.5kgs (80%) x 4, 3, 2, 1
Landmine Rows 90kgs (80%) x 5, 5, 5
Military Press 62.5kgs (80%) x 5, 5, 5
Dips 114.1kgs (80% - BW plus 32.5kgs) x 5, 5

Notes: flat bench is way down on previous cycle (107.5kgs x 5) so assume that a month with arm in plaster cast has affected this exercise the most as pretty much every other exercise seems to be pretty much where I was before!!!
 
Weekly weigh in - Friday 22 August 2014

178.4lbs / 80.92kgs - loss of 0.8 lb / 0.36kgs

Average gross calorie intake 2723 (nett after exercise 2567) carbs @ 32%, protein @ 43% and fats @ 25%

JP3 8.12% (change -0.49%) - lbm 163.91lbs (up 0.13 lbs) / fat 14.49lbs (down 0.93lbs)
 
Routine B2 (lower body) Friday 22 August 2014
(figure in brackets represents approx % of current projected 1RM)

Front Squat 80kgs (80%) x 5, 5, 5
Standing Calf Raise 130kgs (65%) x 21, 17, 12
Barbell Hack Squat 95kgs (80%) x 5, 5, 5
Deadlift 135kgs (80%) x 5, 5
 
Routine B2 (upper body) Saturday 23 August 2014
(figure in brackets represents approx % of current projected 1RM)

Incline Bench 87.5kgs (80%) x 5, 4+1
BOR 85kgs (80%) x 5, 5, 5
BTN Press 58.5kgs (80%) x 5, 5, 5
Dips 114.1kgs (80% - BW plus 32.5kgs) x 5, 5
 
Routine A2 (lower body) Monday 25 August 2014
(figure in brackets represents approx % of current projected 1RM)

Rear Squat 107.5kgs (85%) x 4, 3, 2, 1
Standing Calf Raise 130kgs (65%) x 23, 17, 10
Barbell Hack Squat 102.5kgs (85%) x 5, 5
Deadlift 145kgs (85%) x 4, 3, 3

This should have been yesterday's workout but her indoors had me decorating, reduced volume today felt a twinge in lower back on Fridays workout
 
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Routine A2 (upper body) Monday 25 August 2014
(figure in brackets represents approx % of previous projected 1RM)

Flat Bench 97.5kgs (80%) x 4, 3, 2, 1
Landmine Rows 95kgs (85%) x 5, 5, 5
Military Press 67.5kgs (85%) x 4, 3, 3
Dips 121.6kgs (85% - BW plus 40kgs) x 5, 3.5, 2
 
Routine B2 (lower body) Tuesday 26 August 2014
(figure in brackets represents approx % of previous projected 1RM)

Front Squat 85kgs (85%) x 5, 5
Standing Calf Raise 130kgs (65%) x 22, 17, 11
Barbell Hack Squat (40mm deficit) 102.5kgs (85%) x 5, 5
Deadlift 120kgs (70%) x 5, 5 (60 secs between sets)
 
Routine B2 (upper body) Wednesday 27 August 2014
(figure in brackets represents approx % of previous projected 1RM)

Incline Bench 92.5kgs (85%) x 4, 3, 3
BOR 90kgs (85%) x 5, 5
BTN Press 62.5kgs (85%) x 5, 3, 2
Dips 121.6kgs (85% - BW plus 40kgs) x 5, 5

Off to do my ice bucket challenge!!!
 
Routine A2 (lower body) Thursday 28 August 2014 - 6:00pm
(figure in brackets represents approx % of previous projected 1RM)

Rear Squat 107.5kgs (85%) x 5, 3, 2
Standing Calf Raise 130kgs (65%) x 23, 16, 11
Barbell Hack Squat (40mm deficit) 105kgs (87.5%) x 5, 5
Deadlift 145kgs (85%) x 5, 3, 2
 
Weekly weigh in - Friday 29 August 2014

179.6lbs / 81.46kgs - gain of 1.2lb / 0.54kgs

Average gross calorie intake 2708 (nett after exercise 2561) carbs @ 31%, protein @ 41% and fats @ 28%

JP3 7.96% (change -0.16%) - lbm 165.3lbs (up 1.39lbs) / fat 14.3lbs (down 0.19 lbs)
 
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Routine A2 (upper body) Friday 29 August 2014
(figure in brackets represents approx % of previous projected 1RM)

Flat Bench 97.5kgs (80%) x 5 / 82.5kgs (67.5%) x 10
Landmine Rows 102.5kgs (90%) x 5 / 80kgs (70%) x 15
Military Press 67.5kgs (85%) x 4 / 52.5kgs (67.5%) x 11
Dips 126.5kgs (89% - BW plus 45kgs) x 5 / 96.5kgs (67.5%) x 15
 
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Routine B2 (lower body) Saturday 30 August 2014
(figure in brackets represents approx % of previous (p) or new (n) projected 1RM)

Front Squat 90kgs (85% of p) x 5 / 70kgs (70% of p) x 10
Standing Calf Raise 130kgs (65% of p / 55% of n) x 25, 57, 10
Barbell Hack Squat (40mm deficit) 107.5kgs (90% of p) x 5 / 80kgs (66% of p) x 11
Deadlift 127.5kgs (75% of p) x 6, 4
 
Was supposed to train upper body today but went for a 30 mile bike ride and my legs are totally knackered so rather than train legs tomorrow I will move upper body to tomorrow and do legs on Tuesday.
 
August 2014

Start 177.6 lbs / 9.57% / lean 160.61 lbs / fat 16.99 lbs
Finish 179.6lbs / 7.96% / lean 165.3lbs / fat 14.3 lbs

Summary

Overall weight – increase of 2 lbs
Lean Mass – increase of 4.69 lbs
Fat Mass – decrease of 2.69lbs
BF% - decrease of 1.61%
 
Routine B2 (upper body) Monday 01 September 2014
(figure in brackets represents approx % of previous (p) or new (n) projected 1RM)

Incline Bench 92.5kgs (85% of p) x 4 / 75kgs (67.5% of p) x 10
BOR 95kgs (90% of p) x 5 / 72.5kgs (67.5% of p) x 12
BTN Press 65kgs (88% of p) x 4 / 50kgs (67.5% of p) x 10
Dips 126.5kgs (89% of p - BW plus 45kgs) x 5 / 101.5kgs (71.5% of p) x 12
 
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