mickc1965 training log

Tuesday 12 May 2015

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

session 1 @ 6.10am

Overhead Press (82.79 / na / na)

target is 10 reps (2 sets of 5 reps) @ 80.02% of previous projected 1rm
set 1 - 66.25kgs x 5
set 2 - 66.25kgs x 5

Exercise Note: 120 seconds rest between sets

Neutral Grip Chins (130.21 / na / na)

target is 10 reps (2 sets of 5 reps) @ 80.06% of previous projected 1rm
set 1 - 104.25kgs (bw plus 22kgs) x 5
set 2 - 104.25kgs (bw plus 22kgs) x 5

Exercise Note: 120 seconds rest between sets

Leg Pull Ins

2 x 15 reps
 
Last edited:
May have to drop both neutral grip chins and pendlays due to quite severe pain in forearm which has been an issue for a while but seems particularly bad in recent weeks (in location between fingers on the image below), not sure if changing chins to supinated grip will help as I think this was originally aggravated from bicep curls or at least they made it worse

IMG_0893.JPG
 

Attachments

  • IMG_0893.JPG
    IMG_0893.JPG
    207.5 KB · Views: 5
Tuesday 12 May 2015

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

session 2 @ 5:50pm

Deadlift (200 / na / 200)

target is 8-10 reps (aiming for 5 sets of 2 reps) @ 87.5% of previous projected 1rm
set 1 - 175kgs x 2
set 2 - 175kgs x 2
set 3 - 175kgs x 2
set 4 - 175kgs x 2
set 5 - 175kgs x 2

Exercise Note: 180 seconds rest between sets

Rear Shrugs (239.20 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 60.62% of previous projected 1rm
set 1 - 145kgs x 15+5+5+5

Exercise Note: ~10 seconds rest between myo-reps

Crunches

2 x 15 reps x 10kgs
 
Wednesday 13 May 2015

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

session 1 @ 6:20am

Dips (149.7 / na / na)

target is 20 reps (1 x activation set plus 10 myo-reps) @ 70.14% of previous projected 1rm
set 1 - 105kgs (bw plus 22.75kgs) 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) @ 70.16% of previous projected 1rm
set 1 - 77.75kgs x 10+2+2+2+2+2

Exercise Note - ~15 seconds rest between myo-reps, due to recent forearm pain performing this exercise I decided to strap upper forearm and use versa gripps (during activation set only) and release the bar after every rep, slight discomfort but no real pain!!

Lying Leg Raises

2 x 15 reps
 
Wednesday 13 May 2015

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

session 2 @ 5:55pm

Rear Squats (141.06 / na / na)

target is 20 reps (1 x activation set plus 10 myo-reps) @ 70.00% of previous projected 1rm
set 1 - 98.75kgs x 10+2+2+2+2+2

Exercise Note: ~30 seconds rest between myo-reps

Standing Calf Raise (291.53 / na / na)

target is 40 reps (1 x activation set plus 20 myo-reps) @ 55.74% of previous projected 1rm
set 1 - 162.5kgs x 20+5+5+5+5

Exercise Note: ~10 seconds rest between myo-reps

Side Bends

2 x 30 reps x 10kgs
 
Thursday 14 May 2015

Routine B - cycle 9, week 2
(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) @ 70.05% of previous projected 1rm
set 1 - 58kgs x 10+2+2+2+2+2

Exercise Note: ~20 seconds rest between myo-reps

Neutral Grip Chins (130.21 / na / na)

target is 20 reps (1 x activation set plus 10 myo-reps) @ 70.08% of previous projected 1rm
set 1 - 91.25kgs (bw plus 9kgs) x 10+2+2+2+2+2

Exercise Note: ~20 seconds rest between myo-reps

Leg Pull Ins

2 x 15 reps
 
Thursday 14 May 2015

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

session 2 @ 6:00pm

Deficit (44mm) Deadlift (?? / na / na)

target is 15 reps (aiming for 3 sets of 5) @ ??% 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 40 reps (1 x activation set plus 20 myo-reps) @ 55.39% of previous projected 1rm
set 1 - 132.5kgs x 20+5+5+5+5

Exercise Note: ~10 seconds rest between myo-reps

Crunches

2 x 15 reps x 10kgs
 
Friday 15 May 2015

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

session 1 @ 6.10am

Dips (149.7 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 60.12% of previous projected 1rm
set 1 - 90kgs (bw plus 7.75kgs) x 15+3+3+3+3+3

Exercise Note: ~15 seconds rest between myo-reps

Pendlay rows (110.82 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 60.01% of previous projected 1rm
set 1 - 66.5kgs x 15+3+3+3+3+3

Exercise Note: ~20 seconds rest between myo-reps

Lying Leg Raises / bottoms up

2 x 15 reps

edit @ 08.42am - I woke up and must have slept funny as I had a slight pain in my neck, now it hurts like f**k, struggling to turn head when driving to work - oh the joys of being nearly fifty!!!!!
 
Last edited:
All the best with the pain in the neck, Mick. I know that feeling! You may find that it originates lower down your back than it seems. If you can roll around on a hard tennis ball and see if there's s sensitive spot in your lower traps/rhomboid area, you should then roll the heck out of it for several minutes. Helps me.
 
Lol said:
All the best with the pain in the neck, Mick. I know that feeling! You may find that it originates lower down your back than it seems. If you can roll around on a hard tennis ball and see if there's s sensitive spot in your lower traps/rhomboid area, you should then roll the heck out of it for several minutes. Helps me.
Click to expand...

Thanks @Lol, I am fairly confident it is how I slept that has caused this as did a similar thing a couple of weeks ago but on other side of neck, however I do have a pain in the middle of my back (in the location where the lower traps, lats and erector spinea meet up) that only hurts when doing abdominal floor work (crunches / leg raises / bottoms up etc) so will do some foam rolling with my 'trigger point foam roller' for my whole back and will see if that resolves both issues - again the joys of 'mid life'
 
Weekly weigh in - Friday 15 May 2015

181.2lbs / 82.19kgs - down 0.4lb / 0.18kg

Average nett daily calorie intake - 2627 = last weeks body weight x 14.47
Average gross (before cardio) daily calorie intake - 2717 = last weeks body weight x 14.96
macros - carbs @ 40%, protein @ 35% and fats @ 25%
 
Friday 15 May 2015

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

session 2 @ 6:40pm

Rear Squats (141.06 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 60.08% of previous projected 1rm
set 1 - 84.75kgs 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) @ 50.60% of previous projected 1rm
set 1 - 147.5kgs x 25+5+5+5+5+5

Exercise Note: ~10 seconds rest between myo-reps

Side Bends

2 x 15 reps x 10kgs
 
Saturday 16 May 2015

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

session 1 @ 6:30am

Overhead Press (82.79 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 60.09% of previous projected 1rm
set 1 - 49.75kgs 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
 
Saturday 16 May 2015

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

session 2 @ 5:40pm

Deadlift (200 / na / 200)

target is 15 reps (aiming for 3 sets of 5) @ 77.50% of previous projected 1rm
set 1 - 155kgs x 5
set 2 - 155kgs x 5
set 3 - 155kgs 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) @ 50.17% of previous projected 1rm
set 1 - 120kgs x 25+5+5+5+5+5

Exercise Note: ~10 seconds rest between myo-reps

Crunches

2 x 15 reps x 10kgs
 
Monday 18 May 2015

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

session 1 @ 6.15am

Dips (149.70 / na / na)

target is 10 reps (2 sets of 5 reps) @ 82.66% of previous projected 1rm
set 1 - 123.75kgs (bw plus 41.5kgs) x 5
set 2 - 123.75kgs (bw plus 41.5kgs) x 5

Exercise Note: 120 seconds rest between sets

Pendlay rows (110.82 / na / na)

target is 10 reps (2 sets of 5 reps) @ 82.57% of previous projected 1rm
set 1 - 91.5kgs x 5
set 2 - 91.5kgs x 5

Exercise Note: 120 seconds rest between sets

Lying Leg Raise / bottoms up

2 x 15 reps
 
Monday 18 May 2015

Routine A - cycle 9, week 3
(figures in brackets represents projected 1rm from previous cycle / current cycle / actual)
session 2 @ 6:15pm

Rear Squats (141.06 / na / na)

target is 10 reps (1 x activation set plus 5 myo-reps) @ 82.59% of previous projected 1rm
set 1 - 116.5kgs 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) @ 62.60% of previous projected 1rm
set 1 - 182.5kgs x 15+5+5+5

Exercise Note: ~15 seconds rest between myo-reps

Crunches

2 x 15 reps x 10kgs
 
Tuesday 19 May 2015

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

session 1 @ 6.15am

Overhead Press (82.79 / na / na)

target is 10 reps (2 sets of 5 reps) @ 82.74% of previous projected 1rm
set 1 - 68.5kgs x 5
set 2 - 68.5kgs x 4

Exercise Note: 120 seconds rest between sets, failed 5th rep in set 2 so waited 30 seconds and then failed the single (I could have push pressed it up but want to keep this exercise as strict as possible), will increase rest to 180 seconds for remainder of cycle

Neutral Grip Chins (130.21 / na / na)

target is 10 reps (2 sets of 5 reps) @ 82.55% of previous projected 1rm
set 1 - 107.5kgs (bw plus 25.25kgs) x 5
set 2 - 107.5kgs (bw plus 25.25kgs) x 5

Exercise Note: 120 seconds rest between sets, bit more discomfort in forearm appears to be at its worst in the 5 rep loads

Lying Leg Raise / bottoms up

2 x 15 reps
 
Last edited:
Tuesday 19 May 2015

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

session 2 @ 6:05pm

Deadlift (200 / na / 200)

target is 8-10 reps (aiming for 5 sets of 2 reps) @ 90% of previous projected 1rm
set 1 - 180kgs x 2
set 2 - 180kgs x 2
set 3 - 180kgs x 2
set 4 - 180kgs x 2
set 5 - 180kgs x 2

Exercise Note: 180 seconds rest between sets, it felt quite comfortable tonight I had expected the last set or two to be very hard but 4th set felt the easiest of the lot, 5th set felt like another rep was in there. I will up to 185kgs next week rather than the planned 182.5kgs

Rear Shrugs (239.20 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 62.71% of previous projected 1rm
set 1 - 150kgs x 15+5+5+5

Exercise Note: ~10 seconds rest between myo-reps

Crunches

2 x 15 reps x 10kgs
 
You must log in or register to reply here.
Back
Top