mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Routine A - 5 reps workout 4 - Body Weight 83.1kgs
Sunday 20 April
AM
Flat Bench 100 kgs x 5, 4, 3, 3
BOR 87.5 kgs x 5, 5, 3, 2
Landmine Press 62.5 kgs x 5, 5, 3, 2
PM
Squat 100 kgs x 6, 6, 5, 4, 4
Good Mornings 72.5 kgs x 5, 5, 5, 5, 5
Calf Raise 135 kgs x 10, 10, 10
Sunday 20 April
AM
Flat Bench 100 kgs x 5, 4, 3, 3
BOR 87.5 kgs x 5, 5, 3, 2
Landmine Press 62.5 kgs x 5, 5, 3, 2
PM
Squat 100 kgs x 6, 6, 5, 4, 4
Good Mornings 72.5 kgs x 5, 5, 5, 5, 5
Calf Raise 135 kgs x 10, 10, 10
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mickc1965
Well-Known Member
Routine B - 5 reps workout 4 – Body Weight 83.1kgs
Monday 21 April 2014
AM
Military Press 62.5kgs x 5, 5, 4, 1
Supinated Chins 110.6kgs (BW plus 27.5kgs) x 4, 4, 4, 3
Dips 113.1kgs (BW plus 30kgs) x 7, 5, 3
PM
Deadlift 140kgs x 5, 4, 4, 4, 3
Barbell lunges 70kgs x 5, 5, 5, 5, 5
Calf Raise 135kgs x 10, 10, 10
Monday 21 April 2014
AM
Military Press 62.5kgs x 5, 5, 4, 1
Supinated Chins 110.6kgs (BW plus 27.5kgs) x 4, 4, 4, 3
Dips 113.1kgs (BW plus 30kgs) x 7, 5, 3
PM
Deadlift 140kgs x 5, 4, 4, 4, 3
Barbell lunges 70kgs x 5, 5, 5, 5, 5
Calf Raise 135kgs x 10, 10, 10
mickc1965
Well-Known Member
Routine C - 5 reps workout 4 – Body Weight 84.3kgs (might be a bit too much Easter excess or should I say eggcess)
Tuesday 22 April
PM
Incline Bench 92.5kgs x 5, 4, 3, 3
Landmine Rows 87.5kgs x 5, 5, 5
Landmine Press 62.5kgs x 5, 5, 4, 1
Hack Squat 92.5kgs x 5, 5, 5, 5
SLDL 90kgs x 5, 5, 5, 5
Calf Raise 135kgs x 10, 10, 10
Tuesday 22 April
PM
Incline Bench 92.5kgs x 5, 4, 3, 3
Landmine Rows 87.5kgs x 5, 5, 5
Landmine Press 62.5kgs x 5, 5, 4, 1
Hack Squat 92.5kgs x 5, 5, 5, 5
SLDL 90kgs x 5, 5, 5, 5
Calf Raise 135kgs x 10, 10, 10
mickc1965
Well-Known Member
That is the end of this cycle but not sure if I am going to retest my 5RM as elbow is starting to play up again, assume it is aggravated as the load increases, will decide on how it feels tomorrow but if I do retest them would I be better off doing
1 - One set at new weight then drop weight for a second set at say 70% of 1RM to get to 15 reps
2 - One set at new weight then cluster to 15 reps (2 reps at a time)
1 - One set at new weight then drop weight for a second set at say 70% of 1RM to get to 15 reps
2 - One set at new weight then cluster to 15 reps (2 reps at a time)
mickc1965
Well-Known Member
Cycle Summary
12 March Starting weight was 178lbs - Finish weight is 183.8lbs so increase of 5.8lbs
Caliper Readings
JP3 (7.8%) & JP4 (8.31%) suggests that all increase is lbm with fat the same
JP7 (7.8%) & Parillo (7.44%) suggests lbm is up 6.8lbs and fat down 1lb
DW (10.84%) suggests lbm up 8.8lbs with fat down 3lbs
In saying that I am nowhere near 8% BF and based on DW cannot see how can lose 3lb of fat with a gain of nearly 6lb in total body weight - the overall skinfold measure based on the 10 sites for all equations is a better yardstick but even that reduced from 61mm to 55.5mm.
Based on all the above is it likely that 6 x full body workouts per week can reduce body fat levels in a calorie surplus diet? Lets see what the next cycle brings after SD (only 3 days in and itching to start training already)
12 March Starting weight was 178lbs - Finish weight is 183.8lbs so increase of 5.8lbs
Caliper Readings
JP3 (7.8%) & JP4 (8.31%) suggests that all increase is lbm with fat the same
JP7 (7.8%) & Parillo (7.44%) suggests lbm is up 6.8lbs and fat down 1lb
DW (10.84%) suggests lbm up 8.8lbs with fat down 3lbs
In saying that I am nowhere near 8% BF and based on DW cannot see how can lose 3lb of fat with a gain of nearly 6lb in total body weight - the overall skinfold measure based on the 10 sites for all equations is a better yardstick but even that reduced from 61mm to 55.5mm.
Based on all the above is it likely that 6 x full body workouts per week can reduce body fat levels in a calorie surplus diet? Lets see what the next cycle brings after SD (only 3 days in and itching to start training already)
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mickc1965
Well-Known Member
Sci, thanks for comment, I'm still not sure how the stats can stack up as they indicate at worst absolutely no increase at all in body fat weight so will keep monitoring and see how it goes.
I would say my BF levels are between 10 and 12% and consuming between 3250 and 3750 with macros at 45-50% carbs, 30-35% protein and 20% fat. It was always the intention to add 1lb per week until I reach 189lb then a slow cut back to about 182lb as below that weight I always get comments on how thin I look (in the face).
Joe.Muscle
Active Member
Sounds about right with DAILY FULL BODY TRAINING... I am seeing similar results after 20 years of lifting!
Great job!
Joe.Muscle
Active Member
When I started daily full body training I was weighing 192 at about 14% bodyfat.
Currently I am weighing 190 to 191 at 12% bodyfat...so my results have been more of a body recomposition than anything else. Here is the cool thing though...I have ate more food than normal and my waist has gotten smaller and chest/ back plus arms have grown a little.
Which is nice especially considering I am not really bulking.
If I were to really eat and an excess calorie like I am suppose to the results would be better I think.
But at my age and with my goals I am not looking to due a bulk anytime soon.
mickc1965
Well-Known Member
Started my SD last Wednesday and my understanding is the SD period is 1 week and the 9 day period is more to do with most people training weeks are Monday to Friday and therefore the weekend extends this period by a further two days, am I correct? as itching to get training again
Sci
Well-Known Member
Full 9 days of no training has shown on the 10th day that the muscle increases satellite cells , it basically takes AT LEAST 10 days for the deconditioning to be sufficient. Anything less, and it's more of a break for recovery, but not a true SD. Long SDs are even more effective, but have the problem of muscle atrophy occurring.
