mickc1965 training log

Monday 20 April 2015
Routine A - cycle 8, week 5, day 1
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 1 @ 6:10am

Barbell Flat Bench (119.7 / na / na)
1st set target is AMRAP @ 85.63% of previous projected 1rm, 2nd set is AMRAP @ 64.74% of previous projected 1rm
set 1 - 102.5kgs x 4
set 2 - 77.5kgs x 12
Exercise Note - 120 seconds rest between sets - EDIT another drop in performance, it was bad enough that I have gone from 107.5 for 5 reps last June (despite all other lifts increasing) down to 102.5 for 5 reps but now cannot even get 5 reps, time to drop bench for a while and replace with dips

Pendlay rows (98.84 / na / na)
1st set target is AMRAP @ 88.52% of previous projected 1rm, 2nd set is AMRAP @ 65.76% of previous projected 1rm
set 1 - 87.5kgs x 5
set 2 - 65kgs x 11
Exercise Note - 120 seconds rest between sets

Abs
2 x 12 leg raises
2 x 24 side bends
2 x 12 leg pull ins
2 x 12 crunches
 
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Monday 20 April 2015
Routine A - cycle 8, week 5, day 1
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 2 @ 6:15pm

Rear Squats (141.06 / na / na)
1st set target is AMRAP @ 85.07% of previous projected 1rm followed by singles to reach rep total of 10
set 1 - 120kgs x 5+1+1+1+1+1
Exercise Note - 40 seconds rest between myo-reps

Standing Calf Raise (290.5 / na / na)
target is 30 reps (1 x activation set plus 15 myo-reps) @ 67.12% of previous projected 1rm
set 1 - 195kgs x 15+5+5+5
Exercise Note - 30 seconds rest between myo-reps
 
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Tuesday 21 April 2015
Routine B - cycle 8, week 5, day 2
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 1 @ 6:10am

Overhead Press (82.79 / na / na)
1st set target is AMRAP @ 87.57% of previous projected 1rm, 2nd set is AMRAP @ 66.43% of previous projected 1rm
set 1 - 72.5kgs x 4
set 2 - 55kgs x 10
Exercise Note - 120 seconds rest between sets

Neutral Grip Chins (130.21 / na / na)
1st set target is AMRAP @ 86.97% of previous projected 1rm, 2nd set is AMRAP @ 65.27% of previous projected 1rm
set 1 - 113.25kgs (bw plus 30kgs) x 4
set 2 - 85kgs (bw plus 1.75kgs) x 10
Exercise Note - 120 seconds rest between sets

Abs
2 x 12 leg raises
2 x 24 side bends
2 x 12 leg pull ins
2 x 12 crunches
 
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Tuesday 21 April 2015
Routine B - cycle 8, week 5, day 2
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 2 @ 5:50pm

Deadlift (197.6 / na / 193.5)
will attempt a 1 rep max based on my projected 1rm then a couple of sets of 5 reps @ 70.85% of previous projected 1rm
set 1 - 197.5kgs x 1
set 2 - 140kgs x 5
set 3 - 140kgs x 5
Exercise Note - 180 seconds rest between sets, PB for 1 rep but had to use versa gripps (sweaty hands) but not wrapped around the bar so purely to stop bar slipping through fingers, need to get some chalk, will attempt 200kgs on Saturday before deload week

Rear Shrugs (219.45 / na / na)
target is 30 reps (1 x activation set plus 15 myo-reps) @ 67.56% of previous projected 1rm
set 1 - 150kgs x 25+5+5+5
Exercise Note - 30 seconds rest between myo-reps, increase in projected 1rm to 224.25kgs

May not be able to train on Thursday so brought the following exercise forward

Routine A

Dips (149.7 / na / na)
1st set target is AMRAP @ 82.16% of previous projected 1rm, 2nd set is AMRAP @ 65.46% of previous projected 1rm
set 1 - 123kgs (bw plus 40kgs) x 5
set 2 - 98kgs (bw plus 15kgs) x 12
Exercise Note - 120 seconds rest between sets, 1st set of dips since January.
 
Wednesday 22 April 2015
Routine A - cycle 8, week 5, day 3
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 1 @ 5:50am

Pendlay rows (98.84 / na / na)
1st set target is AMRAP @ 91.05% of previous projected 1rm, 2nd set is AMRAP @ 65.76% of previous projected 1rm
set 1 - 90kgs x 5
set 2 - 65kgs x 11
Exercise Note - 120 seconds rest between sets, increase in projected 1 rep max to 104.95 kgs!

Routine B

Overhead Press (82.79 / na / na)
1st set target is AMRAP @ 87.57% of previous projected 1rm, 2nd set is AMRAP @ 66.43% of previous projected 1rm
set 1 - 72.5kgs x 4
set 2 - 55kgs x 10
Exercise Note - 120 seconds rest between sets

Neutral Grip Chins (130.21 / na / na)
1st set target is AMRAP @ 86.78% of previous projected 1rm, 2nd set is AMRAP @ 65.27% of previous projected 1rm
set 1 - 113kgs (bw plus 30kgs) x 4
set 2 - 85kgs (bw plus 2kgs) x 10
Exercise Note - 120 seconds rest between sets

Abs
2 x 13 leg raises
2 x 26 side bends
2 x 13 leg pull ins
2 x 13 crunches
 
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Wednesday 22 April 2015
Routine A - cycle 8, week 5, day 3
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 2 @ 5:50pm

Rear Squats (141.06 / na / na)
target is 10 reps (1 x activation set plus 5 myo-reps) @ 86.84% of previous projected 1rm
set 1 - 122.5kgs x 3+1+1+1+1+1+1+1
Exercise Note - 40 seconds rest between myo-reps, activation set was awful 3rd was more like a good morning so got to 10 rep count with 7 rather than my normal 5 myo rep sets

Standing Calf Raise (290.5 / na / na)
target is 30 reps (1 x activation set plus 15 myo-reps) @ 67.12% of previous projected 1rm
set 1 - 195kgs x 15+5+5+5
Exercise Note - 30 seconds rest between myo-reps
 
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Had my body fat levels checked today in a BodPod @ 14.4% (considered the top (fat) end of lean at my age) which is in line with the images shown on builtlean (http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/) now to try and reduce to 13 - 13.5% if possible (assuming a 1/1 P ratio this would mean getting down to somewhere between 174 - 176 lbs but if my genetics are crap for preserving lbm during weight loss (which I suspect they are) and a P ratio of 1/2 (fat loss / lbm loss) then I would need to be 168 - 172 lbs which isn't going to happen and if they are any worse than this then I can forget seeing any abs forever) for my weeks holiday on 11 June to celebrate my 50th!!! Oh and I have apparently shrunk to about 5'9":(.

As we all know this totally debunks the Body Mass Index formula which for me would be between 26 and 27 (BMI converted to body fat has me around 27%) so sitting comfortably in the overweight section when the ideal body fat levels for a 49/50 year old are somewhere between 17 and 22%.

My adjusted FFMI @ 14.4% is 22.7 which in my opinion is the best guide to muscularity etc
 
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Thursday 23 April 2015
Routine B - cycle 8, week 5, day 4
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

Deficit Deadlift @ 44mm (na / na / na)
target is 15 reps (aiming for 3 sets of 5) @ ??% of previous projected 1rm
set 1 - 140kgs x 5
set 2 - 140kgs x 5
set 3 - 140kgs x 5
Exercise Note - 180 seconds rest between sets

Rear Shrugs (219.45 / 224.5 / na)
target is 40 reps (1 x activation set plus 20 myo-reps) @ 70.63% of previous projected 1rm
set 1 - 155kgs x 15+5+5+5
Exercise Note - 30 seconds rest between myo-reps

Abs
2 x 13 leg raises
2 x 26 side bends
2 x 13 leg pull ins
2 x 13 crunches
 
Weekly weigh in - Friday 24 April 2015

182.8lbs / 82.92kgs - down 1.1lb / 0.5kg

Average nett calorie intake 2852 = last weeks body weight x 15.508 (2887 gross before any cardio exercise = 15.698) - carbs @ 42%, protein @ 39% and fats @ 19%
 
Friday 24 April 2015
Routine A - cycle 8, week 5, day 5
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 1 @ 6:10am

Dips (149.7 / na / na)
1st set target is AMRAP @ 82.16% of previous projected 1rm, 2nd set is AMRAP @ 65.46% of previous projected 1rm
set 1 - 123kgs (bw plus 40kgs) x 5
set 2 - 98kgs (bw plus 15kgs) x 14
Exercise Note - 120 seconds rest between sets

Pendlay rows (98.84 / 104.95 / na)
1st set target is AMRAP @ 93.35% of previous projected 1rm, 2nd set is AMRAP @ 65.76% of previous projected 1rm
set 1 - 92.5kgs x 6
set 2 - 65kgs x 12
Exercise Note - 120 seconds rest between sets, increase in projected 1rm to 110.82kgs

Abs
3 x 10 leg raises
3 x 20 side bends
3 x 10 leg pull ins
3 x 10 crunches
 
Friday 24 April 2015
Routine A - cycle 8, week 5, day 5
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 2 @ 6:00pm

Rear Squats (141.06 / na / na)
target is 10 reps (1 x activation set plus single set myo-reps to reach rep total of 10) @ 86.84% of previous projected 1rm
set 1 - 122.5kgs x 4+1+1+1+1+1+1
Exercise Note - 40 seconds rest between myo-reps

Standing Calf Raise (290.5 / 291.52 / na)
target is 30 reps (1 x activation set plus myo-reps to reach rep total of 30) @ 68.84% of previous projected 1rm
set 1 - 200kgs x 12+5+5+4+4
Exercise Note - 30 seconds rest between myo-reps
 
Saturday 25 April 2015
Routine B - cycle 8, week 5, day 6
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 1 @ 6:30am

Overhead Press (82.79 / na / na)
1st set target is AMRAP @ 87.57% of previous projected 1rm, 2nd set is AMRAP @ 66.43% of previous projected 1rm
set 1 - 72.5kgs x 3
set 2 - 55kgs x 11
Exercise Note - 120 seconds rest between sets

Neutral Grip Chins (130.21 / na / na)
1st set target is AMRAP @ 86.78% of previous projected 1rm, 2nd set is AMRAP @ 65.27% of previous projected 1rm
set 1 - 113kgs (bw plus 30kgs) x 4
set 2 - 85kgs (bw plus 2kgs) x 13
Exercise Note - 120 seconds rest between sets
 
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Saturday 25 April 2015
Routine B - cycle 8, week 5, day 6
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 2 @ 6:00pm

Deadlift (197.6 / 197.5 / 197.5)
will attempt a 1 rep max @ 200kgs then a couple of sets of 5 reps @ 83.54% of previous projected 1rm
set 1 - 200kgs x 1
set 2 - 165kgs x 5
set 3 - 165kgs x 5
Exercise Note - 180 seconds rest between sets, first attempt at 200 and felt like I had more but will not attempt any higher until end May / early June

Rear Shrugs (219.45 / 224.25 / na)
target is 30 reps (1 x activation set plus 15 myo-reps) @ 70.63% of previous projected 1rm
set 1 - 160kgs x 15+5+5+5
Exercise Note - 30 seconds rest between myo-reps, increase in projected 1rm to 239.2kgs

Abs
3 x 10 leg raises
3 x 20 side bends
3 x 10 leg pull ins
3 x 10 crunches
 
Monday 27 April 2015
Routine A - DELOAD WEEK - Day 1
(figures in brackets represents projected 1rm from previous cycle)

session 1 @ 6:10am

Dips (149.70)
3 sets of 8 reps @ 55.27% of previous projected 1rm
set 1 - 82.75kgs (body weight) x 8
set 2 - 82.75kgs (body weight) x 8
set 3 - 82.75kgs (body weight) x 8

Pendlay Rows (110.82)
3 sets of 10 reps @ 50.08% of previous projected 1rm
set 1 - 55.5kgs x 10
set 2 - 55.5kgs x 10
set 3 - 55.5kgs x 10
 
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Monday 27 April 2015
Routine A - DELOAD WEEK - Day 1
(figures in brackets represents projected 1rm from previous cycle)

session 2 @ 5:50pm

Rear Squats (141.06)
3 sets of 10 reps @ 50.15% of previous projected 1rm
set 1 - 70.75kgs x 10
set 2 - 70.75kgs x 10
set 3 - 70.75kgs x 10

Standing Calf Raise (291.53)
3 sets of 10 reps @ 50.08% of previous projected 1rm
set 1 - 146kgs x 10
set 2 - 146kgs x 10
set 3 - 146kgs x 10

Abs
3 x 10 leg raises
3 x 20 side bends
3 x 10 leg pull ins
3 x 10 crunches
 
Tuesday 28 April 2015
Routine B - DELOAD WEEK - Day 2
(figures in brackets represents projected 1rm from previous cycle)

session 1 @ 6:15am

Overhead Press (82.79)
3 sets of 10 reps @ 50.13% of previous projected 1rm
set 1 - 41.5kgs x 10
set 2 - 41.5kgs x 10
set 3 - 41.5kgs x 10

Neutral Grip Chins (130.21)
30 reps @ 63.74% of previous projected 1rm
set 1 - 83kgs (bw) x 6
set 2 - 83kgs (bw) x 6
set 3 - 83kgs (bw) x 6
set 4 - 83kgs (bw) x 6
set 5 - 83kgs (bw) x 6
 
Tuesday 28 April 2015
Routine B - DELOAD WEEK - Day 2
(figures in brackets represents projected 1rm from previous cycle)

session 2 @ 6:00pm

Deadlift (200.00)
3 sets of 10 reps @ 50.00% of previous projected 1rm
set 1 - 100kgs x 10
set 2 - 100kgs x 10
set 3 - 100kgs x 10

Rear Shrugs (239.20)
3 sets of 10 reps @ 50.16% of previous projected 1rm
set 1 - 120kgs x 10
set 2 - 120kgs x 10
set 3 - 120kgs x 10

Abs
3 x 10 leg raises
3 x 20 side bends
3 x 10 leg pull ins
3 x 10 crunches
 
Wednesday 29 April 2015
Routine A - DELOAD WEEK - Day 3
(figures in brackets represents projected 1rm from previous cycle)

session 1 @ 6:10am

Dips (149.70)
Total of 30 reps @ 55.27% of previous projected 1rm
set 1 - 82.75kgs (body weight) x 8
set 2 - 82.75kgs (body weight) x 8
set 3 - 82.75kgs (body weight) x 7
set 4 - 82.75kgs (body weight) x 7

Pendlay Rows (110.82)
3 sets of 10 reps @ 50.08% of previous projected 1rm
set 1 - 55.5kgs x 10
set 2 - 55.5kgs x 10
set 3 - 55.5kgs x 10

Abs
2 x 10 leg raises
2 x 20 side bends
2 x 10 leg pull ins
2 x 10 crunches
 
Wednesday 29 April 2015
Routine A - DELOAD WEEK - Day 3
(figures in brackets represents projected 1rm from previous cycle)

session 2 @ 5:40pm

Rear Squats (141.06)
3 sets of 10 reps @ 50.15% of previous projected 1rm
set 1 - 70.75kgs x 10
set 2 - 70.75kgs x 10
set 3 - 70.75kgs x 10

Standing Calf Raise (291.53)
3 sets of 10 reps @ 50.08% of previous projected 1rm
set 1 - 146kgs x 10
set 2 - 146kgs x 10
set 3 - 146kgs x 10

Abs
2 x 10 leg raises
2 x 20 side bends
2 x 10 leg pull ins
2 x 10 crunches
 
Thursday 30 April 2015
Routine B - DELOAD WEEK - Day 4
(figures in brackets represents projected 1rm from previous cycle)

session 1 @ 6:10am

Overhead Press (82.79)
3 sets of 10 reps @ 50.13% of previous projected 1rm
set 1 - 41.5kgs x 10
set 2 - 41.5kgs x 10
set 3 - 41.5kgs x 10

Neutral Grip Chins (130.21)
30 reps @ 63.74% of previous projected 1rm
set 1 - 83kgs (bw) x 6
set 2 - 83kgs (bw) x 6
set 3 - 83kgs (bw) x 6
set 4 - 83kgs (bw) x 6
set 5 - 83kgs (bw) x 6

Abs
2 x 10 leg raises
2 x 20 side bends x 10kgs
2 x 10 leg pull ins
2 x 10 crunches x 10kgs
 
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