mickc1965 training log

Tuesday 20 January 2015 - 5:50pm
figures in brackets represent current projected 1rm

Overhead Press (80.2kgs) - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 60kgs x 8
set 2 - 60kgs x 8
set 3 - 60kgs x 8
Exercise Note -

Skullcrushers (46.44kgs) - target is 3 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 35kgs x 10
set 2 - 35kgs x 10
set 3 - 35kgs x 10
Exercise Note - increase in projected 1rm to 46.55kgs
 
Wednesday 21 January 2015

Flat Bench Lying Leg Raise - 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 -

Side Bends - target is 3 sets of 40 bends (20 per side) with 180 seconds rest between sets
set 1 - 10kgs x 40
set 2 - 10kgs x 40
set 3 - 10kgs x 40
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 -
 
Wednesday 21 January 2015 - 5:50pm
figures in brackets represent current projected 1rm

Rear squats (137.7kgs) - target is 2 sets of 8-10 reps with 180 seconds rest between setS
set 1 - 105kgs x 8
set 2 - 105kgs x 8
Exercise Note -

Deadlift (197.6kgs) - target is 2 sets of 8-10 reps with 180 seconds rest between sets
set 1 - 152.5kgs x 8
set 2 - 150kgs x 8
Exercise Note -
 
Thursday 22 January 2015 - 7:40am
figures in brackets represent current projected 1rm

T bar rows (156.2kgs) - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 125kgs x 5
set 2 - 125kgs x 5
set 3 - 125kgs x 5
Exercise Note -

Combi-bar Curls (43.2kgs) - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 35kgs x 7
set 2 - 35kgs x 7
set 3 - 35kgs x 7
Exercise Note -
 
Thursday 22 January 2015 - 5:58pm to 6:28pm
figures in brackets represent current projected 1rm

Barbell Flat Bench (125.2kgs) - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 95kgs x 5
set 2 - 95kgs x 5
set 3 - 95kgs x 5
Exercise Note - decided to use Fat Gripz again so lowered weight slightly

Standing Calf Raise (286.3kgs) - target is 3 sets of 10-12 reps with 180 seconds rest between sets
set 1 - 205kgs x 11
set 2 - 205kgs x 11
set 3 - 205kgs x 10
Exercise Note -
 
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Friday 23 January 2015 - 6:17am to 6:41am
figures in brackets represent current projected 1rm

Overhead Press (80.2kgs) - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 70kgs x 4
set 2 - 67.5kgs x 5
set 3 - 65kgs x 6
Exercise Note - 1st set was a bit ambitious

Skullcrushers (46.4kgs) - target is 3 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 40kgs x 6
set 2 - 40kgs x 5
set 3 - 40kgs x 5
Exercise Note - increase in projected 1rm to 47.92kgs
 
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Weekly weigh in - Friday 23 January 2015

187.8lbs / 85.18kgs - down 0.6lb / 0.28kg (Bulk Phase - 12 weeks in - up 11.0lbs / 4.99kgs)

Average nett calorie intake 3525 (3525 gross before any cardio exercise) carbs @ 47%, protein @ 30% and fats @ 23%

Oops looks like reducing calories to last weeks body weight x 19 (3580) is too low for weight gain even though the week before the average calorie intake was 3864 and I gained 1.3lbs (work that one out) – will increase calories to x 20 for this week to give 3756 and see how that goes
 
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Friday 23 January 2015 - 6:06pm - 6:34pm
figures in brackets represent current projected 1rm

Rear squats (137.7kgs) - target is 2 sets of 5-7 reps with 180 seconds rest between sets
set 1 - 115kgs x 6
set 2 - 115kgs x 5
Exercise Note -

Deadlift (197.6kgs) - target is 1 attempt at a new 1 rep max and 2 set of 5-7 reps with 180 seconds rest between sets
set 1 - 185kgs x 1
set 2 - 165kgs x 5
set 3 - 160kgs x 5
Exercise Note -
 
Sunday 25 January 2015 - 8:49am to 9:20am
figures in brackets represent current projected 1rm

Bent over Rows (116.7kgs) - target is 3 sets of 13-15 reps with 150 seconds rest between sets
set 1 - 77.5kgs x 15
set 2 - 75kgs x 14
set 3 - 70kgs x 15
Exercise Note -

Barbell Flat Bench (125.2kgs) - target is 3 sets of 13-15 reps with 150 seconds rest between sets
set 1 - 80kgs x 14
set 2 - 75kgs x 12
set 3 - 65kgs x 14
Exercise Note - used fat gripz

Combi-bar Curls (43.2kgs) - target is 3 sets of 13-15 reps with 150 seconds rest between set2
set 1 - 27.5kgs x 15
set 2 - 27.5kgs x 12
Exercise Note -
 
Sunday 25 January 2015 - 5:37pm to 6:10pm
figures in brackets represent current projected 1rm

Rear squats (137.7kgs) - target is 3 sets of 13-15 reps with 150 seconds rest between sets
set 1 - 90kgs x 15
set 2 - 80kgs x 15
set 3 - 75kgs x 15
Exercise Note -

Standing Calf Raise (286.3kgs) - target is 3 sets of 20 reps with 150 seconds rest between sets
set 1 - 140kgs x 20
set 2 - 140kgs x 20
set 3 - 130kgs x 17+3
Exercise Note - decided to reduce load significantly to allow full movement as calves have not grown recently despite the heavier loads
 
mickc1965 said:
Sunday 25 January 2015 - 5:37pm to 6:10pm
figures in brackets represent current projected 1rm

Rear squats (137.7kgs) - target is 3 sets of 13-15 reps with 150 seconds rest between sets
set 1 - 90kgs x 15
set 2 - 80kgs x 15
set 3 - 75kgs x 15
Exercise Note -

Standing Calf Raise (286.3kgs) - target is 3 sets of 20 reps with 150 seconds rest between sets
set 1 - 140kgs x 20
set 2 - 140kgs x 20
set 3 - 130kgs x 17+3
Exercise Note - decided to reduce load significantly to allow full movement as calves have not grown recently despite the heavier loads
Click to expand...

I noticed that your calf work is always higher reps than what you work the other body parts. Have you tried increasing load and doing lower rep work for your calves?
 
Bulldog said:
I noticed that your calf work is always higher reps than what you work the other body parts. Have you tried increasing load and doing lower rep work for your calves?
Click to expand...
Bulldog,

I have always found that my calves respond better to higher reps rather than higher loads, however the last few weeks I did up the weight and lower the reps slightly but as I train at home calf raises are done with a barbell across the shoulders and the loads I need to get down under ten reps seems to be too much across the back and form is suffering due to balance issues etc. So have decided to lower the load (rightly or wrongly) and try to concentrate on getting full range of movement as this next phase has calves every day.
 
Monday 26 January 2015 - 6:16am to 6:47am
figures in brackets represent current projected 1rm

Dips (158.1kgs) - target is 3 sets of 13-15 reps with 150 seconds rest between sets
set 1 - 105.6kgs (BW plus 20kgs) x 15
set 2 - 105.6kgs (BW plus 20kgs) x 13
set 3 - 101.6kgs (BW plus 15kgs) x 13
Exercise Note -

T bar rows (156.2kgs) - target is 3 sets of 13-15 reps with 150 seconds rest between sets
set 1 - 105kgs x 15
set 2 - 105kgs x 13
set 3 - 100kgs x 13
Exercise Note - increase in projected 1rm to 156.97kgs

Skullcrushers (46.4kgs) - target is 3 sets of 13-15 reps with 150 seconds rest between sets
set 1 - 30kgs x 15
set 2 - 30kgs x 15
set 3 - 30kgs x 13
Exercise Note -
 
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Monday 26 January 2015 - 5:52pm to 6:29pm
figures in brackets represent current projected 1rm

Deadlift (197.6kgs) - target is 3 sets of 13-15 reps with 150 seconds rest between sets
set 1 - 130kgs x 15
set 2 - 130kgs x 13
set 3 - 120kgs x 8 / 100kgs x 5
Exercise Note -

Donkey Calf Raise (unknown) - target is 3 sets of 13-15 reps with 150 seconds rest between sets
set 1 - 40kgs x 15
set 2 - 60kgs x 15
set 3 - 60kgs x 15
set 4 - 60kgs x 15
set 5 - 60kgs x 15
Exercise Note - 1st set was clearly too light so added 20kgs which again was too light so added a couple of sets
 
Decided to SD from today as back is starting to play up again (possibly made worse from trying donkey calf raises last night) and have not taken SD in nearly 13 weeks (end of October) so I am due one, will probably just do a little bit of abs every day (I know I shouldn't).
 
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Already thinking of the next cycle and I am trying to work out what day to do deadlifts, will be working out 6 days a week but this cycle will be utilising DUP (don't start just trying it this way this cycle to see how it goes) - intention is to train the full body over two days with days 1 and 2 at 15 reps, 3 and 4 at 10 reps and 5 and 6 at 5 reps with deadlifts only done for 5 reps and to be treated as a back exercise -

Current thoughts are:

Days 1, 3 and 5 - Flat Bench / Overhead Press / Skullcrushers
Days 2, 4 and 6 - Rear Squats / Calf Raises / T Bar Rows (deadlifts during 5s) / Bicep Curls

question is should I do deadlifts / back on the same day as rear squats as above so any PC work is only done every other day?

BTW I cannot do chins, pull-ups etc due to elbow pain (and to some extent rear delt) no matter where hand placement is which is why I have added curls (and triceps for balanced workouts)
 
I've been feeling some delt pain after chins, also.

I started facepulls for rear delt conditioning and cut one set of bench. It seems to be working.
 
leonardopm said:
I've been feeling some delt pain after chins, also.

I started facepulls for rear delt conditioning and cut one set of bench. It seems to be working.
Click to expand...

I train at home so no access to cable machine, like the idea though so I may buy some resistance bands
 
Tuesday 27 January 2015

Flat Bench Lying Leg Raise -
set 1 - 15 reps
set 2 - 15 reps
set 3 - 15 reps
Exercise Note -

Side Bends -
set 1 - 40 (20 bends per side)
set 2 - 40 (20 bends per side)
set 3 - 40 (20 bends per side)
Exercise Note -

Crunches -
set 1 - 15 reps
set 2 - 15 reps
set 3 - 15 reps
 
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