mickc1965 training log

Thursday 30 April 2015
Routine B - DELOAD WEEK - Day 4
(figures in brackets represents projected 1rm from previous cycle)

session 2 @ 5:40pm

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
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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Friday 01 May 2015
Routine A - DELOAD WEEK - Day 5
(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 x 10kgs
2 x 10 leg pull ins
2 x 10 crunches x 10kgs
 
Weekly weigh in - Friday 01 May 2015

182.4lbs / 82.74kgs - down 0.4lb / 0.18kg

Average nett calorie intake 2814 = last weeks body weight x 15.39
Average gross calorie intake 2856 (before any cardio exercise) = last weeks body weight x 15.62
macros - carbs @ 40%, protein @ 39% and fats @ 22%
 
Friday 01 May 2015
Routine A - DELOAD WEEK - Day 5
(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
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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Saturday 02 May 2015
Routine B - DELOAD WEEK - Day 6
(figures in brackets represents projected 1rm from previous cycle)

session 1 @ 6:20am

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 @ 63.35% of previous projected 1rm
set 1 - 82.5kgs (bw) x 6
set 2 - 82.5kgs (bw) x 6
set 3 - 82.5kgs (bw) x 6
set 4 - 82.5kgs (bw) x 6
set 5 - 82.5kgs (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
 
Saturday 02 May 2015
Routine B - DELOAD WEEK - Day 6
(figures in brackets represents projected 1rm from previous cycle)

session 2 @ 6:15pm

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
 
Sunday 03 May 2015
Routine A - cycle 9, week 1, day 1
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 1 @ 7:41pm

Rear Squats (141.06 / na / na)
target is 10 reps (1 x activation set plus 5 myo-reps) @ 77.62% of previous projected 1rm
set 1 - 109.5kgs x 5+1+1+1+1+1

Exercise Note - ~30 seconds rest between myo-reps

Standing Calf Raise (291.53 / na / na)
target is 30 reps (1 x activation set plus 15 myo-reps) @ 58.31% of previous projected 1rm
set 1 - 170kgs x 15+5+5+5
Exercise Note - ~15 seconds rest between myo-reps

Dips (149.7 / na / na)
target is 10 reps (2 sets of 5 reps) @ 77.65% of previous projected 1rm
set 1 - 116.25kgs (bw plus 34.25kgs) x 5
set 2 - 116.25kgs (bw plus 34.25kgs) x 5
Exercise Note - 180 seconds rest between sets

Pendlay rows (110.82 / na / na)
target is 10 reps (2 sets of 5 reps) @ 77.61% of previous projected 1rm
set 1 - 86kgs x 5
set 2 - 86kgs x 5
Exercise Note - 180 seconds rest between sets

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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Monday 04 May 2015
Routine B - cycle 9, week 1, day 2
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 1 @ 9:00am

Overhead Press (82.79 / na / na)
target is 10 reps @ 77.6% of previous projected 1rm
set 1 - 64.25kgs x 5
set 2 - 64.25kgs x 5
Exercise Note - 180 seconds rest between sets

Neutral Grip Chins (130.21 / na / na)
target is 10 reps @ 77.56% of previous projected 1rm
set 1 - 101kgs (bw plus 18.75kgs x 5
set 2 - 101kgs (bw plus 18.75kgs x 5
Exercise Note - 180 seconds rest between sets
 
Monday 04 May 2015
Routine B - cycle 9, week 1, day 2
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 2 @ 5:20pm

Deadlift (200 / na / 200)
target is 8 reps (aiming for 4 sets of 2) @ 85% of previous projected 1rm
set 1 - 170kgs x 2
set 2 - 170kgs x 2
set 3 - 170kgs x 2
set 4 - 170kgs x 2
Exercise Note - 180 seconds rest between sets

Rear Shrugs (239.2 / na / na)
target is 30 reps (1 x activation set plus 15 myo-reps) @ 58.53% of previous projected 1rm
set 1 - 140kgs x 15+5+5+5
Exercise Note - ~10 seconds rest between myo-reps

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
 
Tuesday 05 May 2015
Routine A - cycle 9, week 1, day 3
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 1 @ 6.15am

Dips (149.7 / na / na)
target is 20 reps (1 x activation set plus 10 myo-reps) @ 67.63% of previous projected 1rm
set 1 - 101.25kgs (bw plus 19.25kgs) x 10+2+2+2+2+2
Exercise Note - ~10 seconds rest between myo-reps

Pendlay rows (110.82 / na / na)
target is 20 reps (1 x activation set plus 10 myo-reps) @ 67.68% of previous projected 1rm
set 1 - 75kgs x 10+2+2+2+2+2
Exercise Note - ~10 seconds rest between myo-reps
 
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Tuesday 05 May 2015

Routine A - cycle 9, week 1, day 3
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 2 @ 6:00pm

Rear Squats (141.06 / na / na)

target is 20 reps (1 x activation set plus 10 myo-reps) @ 67.52% of previous projected 1rm
set 1 - 95.25kgs x 10+2+2+2+2+2

Exercise Note - ~20 seconds rest between myo-reps

Standing Calf Raise (291.53 / na / na)

target is 40 reps (1 x activation set plus 20 myo-reps) @ 53.17% of previous projected 1rm
set 1 - 155kgs x 20+5+5+5+5

Exercise Note - ~10 seconds rest between myo-reps


Not able to train tomorrow night so brought the following forward

Routine B

Deficit (44mm) Deadlift

target is 15 reps (aiming for 3 sets of 5) @ ??% of previous projected 1rm
set 1 - 145kgs x 5
set 2 - 145kgs x 5
set 3 - 145kgs x 5

Exercise Note - 180 seconds rest between sets

Rear Shrugs (239.2 / na / na)

target is 40 reps (1 x activation set plus 20 myo-reps) @ 53.30% of previous projected 1rm
set 1 - 127.5kgs x 20+5+5+5+5

Exercise Note - ~10 seconds rest between myo-reps
 
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Wednesday 06 May 2015

Routine B - cycle 9, week 1, day 4
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 1 @ 6:10am

Overhead Press (82.79 / na / na)

target is 20 reps (1 x activation set plus 10 myo-reps) @ 67.64% of previous projected 1rm
set 1 - 56kgs x 10+2+2+2+2+2

Exercise Note: ~10 seconds rest between myo-reps, 10 or so seconds was just about ok for strict OH press with myo-reps but will be too short a rest for any heavier loads so will increase to about 20 seconds next session

Neutral Grip Chins (130.21 / na / na)

target is 20 reps (1 x activation set plus 10 myo-reps) @ 67.58% of previous projected 1rm
set 1 - 88kgs (bw plus 6kgs) x 10+2+2+2+2+2

Exercise Note: ~10 seconds rest between myo-reps
 
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Thursday 07 May 2015

Routine A - cycle 9, week 1, day 5
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 1 @ 6:15am

Dips (149.7 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 57.61% of previous projected 1rm
set 1 - 86.25kgs (bw plus 4.25kgs) x 15+3+3+3+3+3

Exercise Note: ~10 seconds rest between myo-reps

Pendlay rows (110.82 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 57.53% of previous projected 1rm
set 1 - 63.75kgs x 15+3+3+3+3+3

Exercise Note: ~10 seconds rest between myo-reps

Lying leg raises

2 x 15 reps
 
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Thursday 07 May 2015

Routine A - cycle 9, week 1, day 5
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 2 @ 6:05pm

Rear Squats (141.06 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 57.60% of previous projected 1rm
set 1 - 81.25kgs x 15+3+3+3+3+3

Exercise Note: ~30 seconds rest between myo-reps

Standing Calf Raise (291.53 / na / na)

target is 50 reps (1 x activation set plus 25 myo-reps) @ 48.02% of previous projected 1rm
set 1 - 140kgs x 25+5+5+5+5+5

Exercise Note: ~10 seconds rest between myo-reps

Side Bends

10kgs x 2 x 15 reps
 
Friday 08 May 2015

Routine B - cycle 9, week 1, day 6
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 1 @ 6.15am

Overhead Press (82.79 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 57.67% of previous projected 1rm
set 1 - 47.75kgs x 15+3+3+3+3+3

Exercise Note: ~20 seconds rest between myo-reps

Neutral Grip Chins (130.21 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 63.16% of previous projected 1rm
set 1 - 82.25kgs (bw plus 0kgs) x 15+3+3+3+3+3

Exercise Note: ~10 seconds rest between myo-reps

Leg pull ins

2 x 15 reps
 
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Weekly weigh in - Friday 08 May 2015

181.6lbs / 82.37kgs - down 0.8lb / 0.37kg

Average nett daily calorie intake - 2738 = last weeks body weight x 15.01
Average gross (before cardio) daily calorie intake - 2812 = last weeks body weight x 15.41
macros = carbs @ 39%, protein @ 36% and fats @ 25%
 
Saturday 09 May 2015

Routine B - cycle 9, week 1, day 6
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session 2 @ 5:20pm

Deadlift (200 / na / 200)

target is 15 reps (aiming for 3 sets of 5) @ 75% of previous projected 1rm
set 1 - 150kgs x 5
set 2 - 150kgs x 5
set 3 - 150kgs x 5

Exercise Note: 180 seconds rest between sets

Rear Shrugs (239.2 / na / na)
target is 50 reps (1 x activation set plus 25 myo-reps) @ 48.08% of previous projected 1rm
set 1 - 115kgs x 25+5+5+5+5+5

Exercise Note: ~10 seconds rest between myo-reps

Crunches

2 x 15 reps
 
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Sunday 10 May 2015

Routine A - cycle 9, week 2, day 1
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session @ 9:00am

Dips (149.70 / na / na)

target is 10 reps (2 sets of 5 reps) @ 80.16% of previous projected 1rm
set 1 - 120kgs (bw plus 37.75kgs) x 5
set 2 - 120kgs (bw plus 37.75kgs) x 5

Exercise Note: 120 seconds rest between sets

Pendlay rows (110.82 / na / na)

target is 10 reps (2 sets of 5 reps) @ 80.09% of previous projected 1rm
set 1 - 88.75kgs x 5
set 2 - 88.75kgs x 5

Exercise Note: 120 seconds rest between sets

Lying Leg Raise

2 x 15 reps

Had to bring tomorrow's AM workout forward as celebrating family birthdays later today so highly unlikely will be getting up at 6am in the morning
 
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Over indulged this weekend and a weight increase of over 4 lbs :oops:. need to get back on the diet wagon again for holiday in 4 weeks time
 
Monday 11 May 2015

Routine A - cycle 9, week 2
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)

session @ 6:15pm

Rear Squats (141.06 / na / na)

target is 10 reps (1 x activation set plus 5 myo-reps) @ 80.11% of previous projected 1rm
set 1 - 113kgs x 5+1+1+1+1+1

Exercise Note: ~30 seconds rest between myo-reps

Standing Calf Raise (291.53 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 60.03% of previous projected 1rm
set 1 - 175kgs x 15+5+5+5

Exercise Note: ~10 seconds rest between myo-reps

Side Bends
2 x 30 reps
 
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