mickc1965 training log

Monday 24 November 2014 @ 6:00pm

Routine B - Cycle 6 / Workout 7 @ approx 72.5% of 1rm - rep total for each muscle group is 23 for legs, 15 for deadlifts (figure in brackets represents previous best projected 1rm before current cycle)

Deficit (40mm) Barbell Hack Squat (139.8kgs) - 102.5kgs (73.31%) x 10, 7, 6
Deadlift (174.8kgs) - 160kgs (91.53%) x 3, 3, 3, 3, 3

Notes: 3rd session of 10 rep block

Deficit (40mm) Barbell Hack Squat - 180 seconds rest between sets - PB for 10 reps
Deadlift - 180 seconds rest between sets -
 
Tuesday 25 November 2014 @ 6:15am

Routine C - Cycle 6 / Workout 7 @ approx 72.5% of 1rm - rep total for each muscle group is 17 for upper body, 50 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Incline Bench (113.6kgs) - 82.5kgs (72.62%) x 10, 7
Landmine Rows (131.1kgs) - 97.5kgs (74.37%) x 10, 7
Calf Raise (255kgs) - 140kgs (54.90%) x 28, 15, 7

Notes: 3rd session of 10 rep block

Barbell Incline Bench - 120 seconds rest -
Landmine Rows - 120 seconds rest - PB for 10 reps
Calf Raise - 30 seconds rest between sets - PB for 140kgs and increase in projected 1rm (269.4kgs)
 
Tuesday 25 November 2014 @ 6:00pm

Routine C - Cycle 6 / Workout 7 @ approx 72.5% of 1rm - rep total for each muscle group is 17 for upper body, 23 for squats (figure in brackets represents previous best projected 1rm before current cycle)

Military Press (81.6kgs) - 60kgs x (73.52%) x 10, 7
Front Squat (113.6kgs) - 82.5kgs (72.62%) x 10, 7, 6

Notes: 3rd session of 10 rep block

Military Press - 120 seconds rest -
Front Squat - 180 seconds rest between sets - PB for 10 reps
 
Wednesday 26 November 2014 @ 6:10am

Traps

Barbell shrugs (rear) - 80kgs x 25, 25, 25, 25
Barbell shrugs (front) - 80kgs x 25, 25, 25, 25

Notes:

Shrugs - straight from rear to front then 60 seconds rest
 
Wednesday 26 November 2014 @ 6:05pm

Flat Bench Lying Leg Raise - 12, 12, 12, 12, 12
Flat Bench Leg Pull In - 12, 12, 12, 12, 12
Side Bends - 10kgs x 24, 24, 24, 24, 24
Crunches - 10kgs x 12, 12, 12, 12, 12
Nelson Sit Up - 5 x 30 seconds

Notes:

Abs - straight from one exercise to the next with 30 seconds rest at end of each round
 
Thursday 27 November 2014 @ 6:15am

Routine A - Cycle 6 / Workout 8 @ approx 75% of 1rm - rep total for each muscle group is 16 for upper body, 45 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Bent over Rows (113.6kgs) - 87.5kgs (77.02%) x 10, 6
Military Press (81.6kgs) - 62.5kgs (76.59%) x 10, 6
Calf Raise (255kgs) - 140kgs (54.90%) x 27, 18

Notes: 4th and last session of 10 rep block

Bent over Rows - 120 seconds rest between sets - PB for 10 reps and increase in projected 1rm (116.4kgs)
Military Press - 120 seconds rest between sets - PB for 10 reps and increase in projected 1rm (83.2kgs)
Calf Raise - 30 seconds rest between sets
 
Thursday 27 November 2014 @ 5:50pm

Routine A - Cycle 6 / Workout 8 @ approx 75% of 1rm - rep total for each muscle group is 16 for upper body, 21 for legs (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Flat Bench (125.2kgs) - 95kgs (75.87%) x 8, 5, 3
Rear Squats (134.0kgs) - 102.5kgs (76.49%) x 10, 6, 5

Notes: 4th and last session of 10 rep block

Flat Bench - 120 seconds rest between sets -
Rear Squats - 180 seconds rest between sets - PB for 10 reps and increase in projected 1rm (136.3kgs)
 
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Weekly weigh in - Friday 28 November 2014

180.2lbs / 81.73kgs - up 1.0lb / 0.45kg (Bulk Phase - 4 weeks in - up 3.4lbs / 1.54kgs)

Average nett calorie intake 3750 (3750 gross before any cardio exercise) carbs @ 37%, protein @ 35% and fats @ 28%
 
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Friday 28 November 2014 @ 6:15am

Routine B - Cycle 6 / Workout 8 @ approx 75% of 1rm - rep total for each muscle group is 16 for upper body, 30 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Dips (149.7kgs) - 112.98kgs (75.47%) x 10, 6
Neutral Grip Chins (127kgs) - 96.73kgs (76.16%) x 10, 6
Landmine Press (78.6kgs) - 60kgs (76.33%) x 10, 6
Calf Raise (255kgs) - 140kgs (54.90%) x 15, 15

Notes: 4th and last session of 10 rep block

Dips (body weight 81.73 plus 31.25kgs) - 60 seconds rest between sets - PB for 10 reps and increase in projected 1rm (150.26kgs)
Neutral Grip Chins (body weight 81.73 plus 15kgs) - 120 seconds rest between sets - PB for 10 reps and increase in projected 1rm (128.65kgs)
Landmine Press - 120 seconds rest between sets - PB for 10 reps and increase in projected 1rm (79.8kgs)
Calf Raise - 30 seconds rest between sets
 
Friday 28 November 2014 @ 6:00pm

Routine B - Cycle 6 / Workout 8 @ approx 75% of 1rm - rep total for each muscle group is 21 for squats, 15 for deadlifts (figure in brackets represents previous best projected 1rm before current cycle)

Deficit (40mm) Barbell Hack Squat (139.8kgs) - 105kgs (75.1%) x 10, 6, 5
Deadlift (185.7kgs) - 140kgs (75.39%) x 5, 5, 5

Notes: 4th and last session of 10 rep block

Deficit (40mm) Barbell Hack Squat - 180 seconds rest between sets - PB for 10 reps PB and matching previous projected 1rm
Deadlift - 180 seconds rest between sets -
 
Saturday 29 November 2014 @ 6:15am

Routine C - Cycle 6 / Workout 8 @ approx 75% of 1rm - rep total for each muscle group is 16 for upper body, 50 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Incline Bench (113.6kgs) - 87.5kgs (77.02%) x 10, 4, 2
Landmine Rows (131.1kgs) - 100kgs (76.27%) x 10, 6
Calf Raise (255kgs) - 140kgs (54.90%) x 28, 12, 10

Notes: 4th and last session of 10 rep block

Barbell Incline Bench - 120 seconds rest - PB for 10 reps and increase in projected 1rm (116.4kgs)
Landmine Rows - 120 seconds rest - PB for 10 reps and increase in projected 1rm (133.0kgs)
Calf Raise - 30 seconds rest between sets -
 
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Saturday 29 November 2014 @ 1:15pm

Routine C - Cycle 6 / Workout 8 @ approx 75% of 1rm - rep total for each muscle group is 16 for upper body, 21 for squats (figure in brackets represents previous best projected 1rm before current cycle)

Military Press (81.6kgs) - 62.5kgs x (76.59%) x 8, 5, 3
Front Squat (113.6kgs) - 87.5kgs (77.02%) x 10, 6, 5

Notes: 4th and last session of 10 rep block

Military Press - 120 seconds rest - 2 reps down on Thursdays lifts possibility trained to close to incline bench earlier today
Front Squat - 180 seconds rest between sets - PB for 10 reps and increase in projected 1rm (116.4kgs)
 
Sunday 30 November 2014 @ 8:20am

Traps

Barbell shrugs (rear) - 80kgs x 20, 20, 20, 20, 20
Barbell shrugs (front) - 80kgs x 20, 20, 20, 20, 20

Notes:

Shrugs - straight from rear to front then 60 seconds rest

edit - 5 mile mid afternoon walk with the missus!!!!! well that burned some of the calories from the 'devils chocolate cake' and double cream
 
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Monday 01 December 2014 @ 6:15am

Routine A - Cycle 6 / Workout 9 @ approx 77.5% of 1rm - rep total for each muscle group is 14 for upper body, 45 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Bent over Rows (113.6kgs) - 90kgs (79.22%) x 9, 5
Military Press (81.6kgs) - 65kgs (79.65%) x 9, 5
Calf Raise (255kgs) - 150kgs (58.82%) x 15, 15, 11, 4

Notes: AMRAP (as many reps as possible) up to a max of 10 reps (figure in brackets represent best projected 1rm during this current cycle)

Bent over Rows (116.4kgs) - 120 seconds rest between sets - increase in projected 1rm (116.8kgs)
Military Press (83.2kgs) - 120 seconds rest between sets - increase in projected 1rm (84.4kgs)
Calf Raise (269.4kgs) - 30 seconds rest between sets
 
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Monday 01 December 2014 @ @ 5:50pm

Routine A - Cycle 6 / Workout 9 @ approx 77.5% of 1rm - rep total for each muscle group is 14 for upper body, 19 for legs (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Flat Bench (125.2kgs) - 97.5kgs (77.87%) x 7, 4, 3
Rear Squats (134.0kgs) - 105kgs (78.35%) x 8, 6, 5

Notes: AMRAP (as many reps as possible) up to a max of 10 reps (figure in brackets represent best projected 1rm during this current cycle)

Flat Bench (n/a) - 120 seconds rest between sets -
Rear Squats (136.3kgs) - 180 seconds rest between sets - set spotter bar too high and 8th rep touched it and made for a dodgy rep so decided to stop had at least a 9th rep in me but thought f**k it save yourself for the upcoming 5s.
 
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Tuesday 02 December 2014 @ 6:15am

Routine B - Cycle 6 / Workout 9 @ approx 77.5% of 1rm - rep total for each muscle group is 14 for upper body, 30 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Dips (149.7kgs) - 118.55kgs (79.19%) x 10, 4
Neutral Grip Chins (127kgs) - 102.3kgs (80.55%) x 7, 5+2
Landmine Press (78.6kgs) - 62.5kgs (79.51%) x 8, 6
Calf Raise (255kgs) - 150kgs (58.82%) x 15, 15

Notes: AMRAP (as many reps as possible) up to a max of 10 reps (figure in brackets represent best projected 1rm during this current cycle)

Dips (150.26kgs) - body weight 82.3 plus 36.25kgs - 45 seconds rest between sets - PB for 10 reps and increase in projected 1rm to 157.67kgs
Neutral Grip Chins (128.65kg) - body weight 82.3 plus 20kgs - 120 seconds rest between sets 1 and 2 and 20 seconds between 2 and 3 -
Landmine Press (79.8kgs) - 120 seconds rest between sets -
Calf Raise - 30 seconds rest between sets
 
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Tuesday 02 December 2014 @ 6:00pm

Routine B - Cycle 6 / Workout 9 @ approx 77.5% of 1rm - rep total for each muscle group is 19 for squats, 15 for deadlifts (figure in brackets represents previous best projected 1rm before current cycle)

Deficit (40mm) Barbell Hack Squat (139.8kgs) - 110kgs (78.68%) x 10, 9
Deadlift (185.7kgs) - 150kgs (80.77%) x 5, 5, 5

Notes: AMRAP (as many reps as possible) up to a max of 10 reps (figure in brackets represent best projected 1rm during this current cycle)

Deficit (40mm) Barbell Hack Squat (n/a) - 180 seconds rest between sets - PB for 10 reps (should have gone for more) and increase in projected 1rm to 146.30kgs
Deadlift (n/a) - 180 seconds rest between sets - all reps good and felt strong all the way through up to 160 next time and hopefully more than 3 reps I achieved last time!!!!!
 
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Wednesday 03 December 2014 @ 6:15am

Routine C - Cycle 6 / Workout 9 @ approx 77.5% of 1rm - rep total for each muscle group is 14 for upper body, 50 for calves (figure in brackets represents previous best projected 1rm before current cycle)

Barbell Incline Bench (113.6kgs) - 90kgs (79.22%) x 9, 5
Landmine Rows (131.1kgs) - 102.5kgs (78.18%) x 10, 4
Calf Raise (255kgs) - 150kgs (58.82%) x 23, 16, 11

Notes: AMRAP (as many reps as possible) up to a max of 10 reps (figure in brackets represent best projected 1rm during this current cycle)

Barbell Incline Bench (116.4kgs) - 120 seconds rest - 10th rep was a fail but a slight increase in projected 1rm to 116.73kgs
Landmine Rows (133.0kgs) - 60 seconds rest - PB for 10 reps and increase in projected 1rm to 136.33kgs
Calf Raise (269.4kgs) - 30 seconds rest between sets -
 
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Wednesday 03 December 2014 @ 6:00pm

Routine C - Cycle 6 / Workout 9 @ approx 77.5% of 1rm - rep total for each muscle group is 14 for upper body, 19 for squats (figure in brackets represents previous best projected 1rm before current cycle)

Military Press (83.2kgs) - 65kgs x (79.65%) x 9, 5
Front Squat (113.6kgs) - 90kgs (79.22%) x 8, 6, 5

Notes: AMRAP (as many reps as possible) up to a max of 10 reps (figure in brackets represent best projected 1rm during this current cycle)

Military Press (84.4kgs) - 120 seconds rest - equal to previous PB for 65kgs
Front Squat (116.4kgs) - 180 seconds rest between sets -
 
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Thursday 04 December 2014 @ 7:15am

Traps

Barbell shrugs (rear) - 80kgs x 20, 20, 20, 20, 20
Barbell shrugs (front) - 80kgs x 20, 20, 20, 20, 20

Notes:

Shrugs - straight from rear to front then 30-40 seconds rest
 
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