mickc1965 training log

Tuesday 30 December 2014 @ 7:37am - 8:06am

Overhead Press - target is 5 sets of 12 reps with 60 seconds rest between sets
set 1 - 52.5kgs x 12
set 2 - 45kgs x 12
set 3 - 40kgs x 8+4
set 4 - 30kgs x 12
set 5 - 30kgs x 12
Exercise Note - completely miscalculated how much weight to drop on set 3 based on only 60 seconds rest between sets, the rest gap between 8 reps and the following 4 reps was about 15-20 seconds.

Skullcrushers - target is 5 sets of 12 reps with 60 seconds rest between sets
set 1 - 22.5kgs x 12
set 2 - 22.5kgs x 12
set 3 - 20kgs x 12
set 4 - 20kgs x 12
set 5 - 20kgs x 12
Exercise Note - will increase to at least 25kgs next time maybe 27.5kgs

Side Bends - target is 5 sets of 30 reps with 60 seconds rest between sets
set 1 - 5kgs x 30
set 2 - 5kgs x 30
set 3 - 5kgs x 30
set 4 - 5kgs x 30
set 5 - 5kgs x 30
 
Tuesday 30 December 2014 @ 4:33pm - 5:10pm

Front Squat - target is 5 sets of 12 reps with 60 seconds rest between sets
set 1 - 77.5kgs x 12
set 2 - 70kgs x 12
set 3 - 62.5kgs x 10+2
set 4 - 50kgs x 12
set 5 - 45kgs x 12
Exercise Note - absolutely brutal, 3rd set about 20 seconds rest before last two reps.

Deadlift - target is 5 sets of 3 reps (starting at 85% of projected 1rm) with 60 seconds rest between sets
set 1 - 160kgs x 3
set 2 - 160kgs x 3
set 3 - 160kgs x 3
set 4 - 160kgs x 3
set 5 - 160kgs x 3
Exercise Note - had at least a 5 minute break after front squats before starting warm up sets, deads after a brutal squat workout, I must be mad!!!!!
 
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Wednesday 31 December 2014 @ 7:16am - 7:46am

Neutral Grip Chins - target is 5 sets of 10 reps with 60 seconds rest between sets
set 1 - 94.6kgs (BW plus 10kgs) x 10
set 2 - 94.6kgs (BW plus 10kgs) x 10
set 3 - 89.6kgs (BW plus 5kgs) x 10
set 4 - 84.6kgs (BW plus 0kgs) x 10
set 5 - 84.6kgs (BW plus 0kgs) x 8+2 (20 seconds gap)
Exercise Note -

Shrugs (front) - target is 2 sets of 10 reps with 60 seconds rest between sets
set 1 - 150kgs x 10
set 2 - 150kgs x 10

Shrugs (rear) - target is 3 sets of 10 reps with 60 seconds rest between sets
set 1 - 150kgs x 10
set 2 - 150kgs x 10
set 3 - 150kgs x 10
Exercise Note - alternated between front and rear

Dumbell Curls (alternating) - target is 5 sets of 10 reps with 60 seconds rest between sets
set 1 - 12.5kgs x 10
set 2 - 12.5kgs x 10
set 3 - 12.5kgs x 10
set 4 - 12.5kgs x 10
set 5 - 12.5kgs x 10
Exercise Note - thought I had 15kgs but was wrong!!!!!
 
Wednesday 31 December 2014 @ 3:49pm - 4.22pm

Flat Bench - target is 5 sets of 10 reps with 60 seconds rest between sets
set 1 - 87.5kgs x 10
set 2 - 80kgs x 10
set 3 - 70kgs x 9+1
set 4 - 60kgs x 10
set 5 - 60kgs x 10
Exercise Note - 3rd set had 10 second rest between 9th and 10th rep

Standing Calf Raise - target is 5 sets of 15 reps with 60 seconds rest between sets
set 1 - 160kgs x 15
set 2 - 160kgs x 15
set 3 - 160kgs x 15
set 4 - 160kgs x 15
set 5 - 160kgs x 15
Exercise Note -

Flat Bench Lying Leg Raise - target is 5 sets of 15 reps with 60 seconds rest between sets
set 1 - 15 reps
set 2 - 15 reps
set 3 - 15 reps
set 4 - 15 reps
set 5 - 15 reps
 
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Thursday 01 January 2015 @ 8:54am - 9:25am

Push Press - target is 5 sets of 10 reps with 60 seconds rest between sets
set 1 - 60kgs x 10
set 2 - 50kgs x 10
set 3 - 42.5kgs x 10
set 4 - 37.5kgs x 10
set 5 - 35kgs x 10
Exercise Note - delts were screaming at the end

Overhead tricep extensions (combi bar) - target is 5 sets of 10 reps with 60 seconds rest between sets
set 1 - 27.5kgs x 10
set 2 - 27.5kgs x 10
set 3 - 27.5kgs x 10
set 4 - 25kgs x 10
set 5 - 25kgs x 10
Exercise Note -

Side Bends - target is 5 sets of 30 reps with 60 seconds rest between sets
set 1 - 5kgs x 30
set 2 - 5kgs x 30
set 3 - 5kgs x 30
set 4 - 5kgs x 30
set 5 - 5kgs x 30
 
Thursday 01 January 2015 @ 5:12pm - 5:46pm

Rear squats - target is 5 sets of 10 reps with 60 seconds rest between sets
set 1 - 97.5kgs x 10
set 2 - 85kgs x 10
set 3 - 75kgs x 10
set 4 - 67.5kgs x 10
set 5 - 60kgs x 10
Exercise Note -

Deadlift - 1st set will now try and increase my 1 rep max, following on with 3 sets of 5 reps with 60 seconds rest between sets
set 1 - 180kgs x 1
set 2 - 130kgs x 5
set 3 - 130kgs x 5
set 4 - 130kgs x 5
 
Weekly weigh in - Friday 02 January 2015

186.2lbs / 84.46kgs - up 2.7lb / 1.22kg (Christmas excess, was up at 190 on 27th)

Average nett calorie intake 3903 (3903 gross before any cardio exercise) carbs @ 44%, protein @ 27% and fats @ 29%

Seems odd that daily intake was similar as previous weeks but weight increase was significant compared to previous weeks must be the type of food eaten over Christmas, no doubt will settle back down now that festivities are over.
 
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Saturday 03 January 2015 @ 7:51am - 8:20am

T bar rows - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 105kgs x 12
set 2 - 105kgs x 10
set 3 - 100kgs x 10
Exercise Note -

Combi-bar Curls - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 27.5kgs x 12
set 2 - 27.5kgs x 12
set 3 - 27.5kgs x 12
Exercise Note -

Crunches - target is 5 sets of 15 reps with 180 seconds rest between sets
set 1 - 10kgs x 15
set 2 - 10kgs x 15
set 3 - 10kgs x 15
set 4 - 10kgs x 15
set 5 - 10kgs x 15
Exercise Note - crunches were performed in rest periods of other exercises

Edit: was supposed to do shrugs and forgot, doh!!!!! Will have to do them later with bench
 
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Saturday 03 January 2015 @ 5:30pm - 6:15pm

Barbell Flat Bench - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 87.5kgs x 12
set 2 - 87.5kgs x 10
set 3 - 80kgs x 9+1
Exercise Note -

Shrugs - target is 4 sets of 12-15 reps (2 sets of front and rear) with 180 seconds rest between sets
set 1 - 140kgs x 15
set 2 - 140kgs x 15
set 3 - 140kgs x 15
set 4 - 140kgs x 15
Exercise Note -

Standing Calf Raise - target is 3 sets of 18-20 reps with 180 seconds rest between sets
set 1 - 145kgs x 20
set 2 - 145kgs x 20
set 3 - 145kgs x 20
Exercise Note -

Flat Bench Lying Leg Raise - performed during rest periods of other exercises
set 1 - 15 reps
set 2 - 15 reps
set 3 - 15 reps
set 4 - 15 reps
set 5 - 15 reps
 
Sunday 04 January 2015 @ 9:04am - 9:30am

Overhead Press - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 55kgs x 10
set 2 - 52.5kgs x 10
set 3 - 50kgs x 11
Exercise Note -

Skullcrushers - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 25kgs x 12
set 2 - 25kgs x 12
set 3 - 25kgs x 12
Exercise Note -

Flat Bench Leg Pull In - performed during rest periods of other exercises
set 1 - 15 reps
set 2 - 15 reps
set 3 - 15 reps
set 4 - 15 reps
set 5 - 15 reps
 
Sunday 04 January 2015 @ 3:36pm - 4:18pm

Rear squats - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 97.5kgs x 10
set 2 - 92.5kgs x 10
set 3 - 90kgs x 10
Exercise Note - last 3 or 4 reps on sets 2 and 3 had to take 3 or 4 deep breaths

Deadlift - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 135kgs x 10
set 2 - 130kgs x 10
set 3 - 130kgs x 10
Exercise Note - each and every rep was reset and last couple of reps on all sets had to take 3 or 4 deep breaths before lifting

Side Bends - performed during rest periods of deadlifts and after
set 1 - 30 reps
set 2 - 30 reps
set 3 - 30 reps
set 4 - 30 reps
set 5 - 30 reps
 
Monday 05 January 2015 @ 6:01am - 6:32am

T bar rows - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 115kgs x 8
set 2 - 110kgs x 9
set 3 - 105kgs x 10
Exercise Note -

Shrugs - target is 4 sets of 10-12 reps (2 sets of front and rear) with 180 seconds rest between sets
set 1 - 150kgs x 12
set 2 - 150kgs x 12
set 3 - 150kgs x 12
set 4 - 150kgs x 12
Exercise Note -

Combi-bar Curls - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 30kgs x 10
set 2 - 30kgs x 10
set 3 - 30kgs x 8
Exercise Note -

Crunches - target is 5 sets of 20 reps with 180 seconds rest between sets
set 1 - 0kgs x 20
set 2 - 0kgs x 20
set 3 - 0kgs x 20
set 4 - 0kgs x 20
set 5 - 0kgs x 20
Exercise Note - performed during rest periods of other exercises
 
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Monday 05 January 2015 @ 6:15pm - 6:50pm

Barbell Flat Bench - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 95kgs x 8
set 2 - 90kgs x 8
set 3 - 85kgs x 9
Exercise Note -

Standing Calf Raise - target is 3 sets of 12-15 reps with 180 seconds rest between sets
set 1 - 165kgs x 15
set 2 - 165kgs x 15
set 3 - 165kgs x 15
Exercise Note - will increase this next time

Flat Bench Lying Leg Raise - target is 3 sets of 20 reps with 180 seconds rest between sets
set 1 - 20 reps
set 2 - 20 reps
set 3 - 20 reps
Exercise Note - will increase to 25 reps next time
 
Tuesday 06 January 2015 @ 5:59am - 6:28am

Overhead Press - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 57.5kgs x 9
set 2 - 57.5kgs x 9
set 3 - 57.5kgs x 8
Exercise Note -

Skullcrushers - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 30kgs x 10
set 2 - 30kgs x 10
set 3 - 30kgs x 10
Exercise Note -

Flat Bench Leg Pull In - target is 3 sets of 25 reps with 180 seconds rest between sets
set 1 - 25 reps
set 2 - 25 reps
set 3 - 25 reps
Exercise Note -
 
Tuesday 06 January 2015 @ 6:08pm - 6:54pm

Rear squats - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 100kgs x 10
set 2 - 100kgs x 8
set 3 - 95kgs x 9
Exercise Note -

Deadlift - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 142.5kgs x 10
set 2 - 142.5kgs x 9
set 3 - 142.5kgs x 8
Exercise Note -

Side Bends - target is 3 sets of 40 reps with 180 seconds rest between sets
set 1 - 40 reps
set 2 - 40 reps
set 3 - 40 reps
Exercise Note -
 
Wednesday 07 January 2015 @ 6:02am - 6:35am

T bar rows - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 122.5kgs x 5
set 2 - 117.5kgs x 7
set 3 - 117.5kgs x 6
Exercise Note - should have done at least another rep on set 1 based on reps done on sets 2 and 3

Combi-bar Curls - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 32.5kgs x 7
set 2 - 32.5kgs x 7
set 3 - 32.5kgs x 7
Exercise Note -

Crunches - target is 3 sets of 25 reps with 180 seconds rest between sets
set 1 - 0kgs x 25
set 2 - 0kgs x 25
set 3 - 0kgs x 25
Exercise Note -
 
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