mickc1965 training log

Discussion in 'Training Logs' started by mickc1965, Mar 26, 2014.

  1. mickc1965

    mickc1965 Well-Known Member

    Friday 18 April – Routine C3 – 5s – Body Weight 82.9kgs

    6:30AM
    Incline Bench 87.5kgs x 5, 5, 4, 1
    Landmine Rows 82.5kgs x 5, 5, 5
    Landmine Press 58.75kgs x 5, 5, 5
    10:30AM
    Hack Squat 85kgs x 6, 6, 6, 6, 6
    SLDL 85kgs x 6, 6, 6, 6, 6
    Calf Raise 130kgs x 10, 10, 10
     
  2. mickc1965

    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
     
    Last edited: Apr 21, 2014
  3. mickc1965

    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
     
  4. mickc1965

    mickc1965 Well-Known Member

    Failure, could not get my arse out of bed this morning, clearly the volume on lower body during the 5s is too much for me at the moment so will lower the volume to around 15 reps (maybe 20 in first week) through the 5 rep phase in the next cycle.
     
  5. mickc1965

    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
     
  6. Jester

    Jester Well-Known Member

    Nice rows, I miss the land mines.
     
  7. mickc1965

    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)
     
  8. Jester

    Jester Well-Known Member

    Just find out what your xRM is, a one-set test.
     
  9. mickc1965

    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)
     
    Last edited: Apr 25, 2014
  10. Sci

    Sci Well-Known Member

    Those are excellent results! Good work. You might want to eat a little more next cycle, but your gains seem really great.
     
  11. mickc1965

    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).
     
  12. Joe.Muscle

    Joe.Muscle Active Member

    Sounds about right with DAILY FULL BODY TRAINING... I am seeing similar results after 20 years of lifting!

    Great job!
     
  13. mickc1965

    mickc1965 Well-Known Member

    Thanks Joe, I am glad that I read one of your posts back in March as I enjoy the daily full body workout, looking forward to the next cycle. What are you gains like at the moment?
     
  14. Joe.Muscle

    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.
     
  15. mickc1965

    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
     
  16. Jester

    Jester Well-Known Member

    Take the full 9 days.
     
  17. Sci

    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.
     
  18. mickc1965

    mickc1965 Well-Known Member

    Is it normal for muscles to still ache a week into my SD?
     
  19. Jester

    Jester Well-Known Member

    Muscles or joints?

    I wouldn't say it's "normal", but there's a metric $hit-tonne's worth of context and information missing from that qn ;)
     
  20. mickc1965

    mickc1965 Well-Known Member

    Muscles, just feels like I had a heavy full body workout the day before, it is getting better but still there this morning!!!!
     

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