mickc1965 training log

Cycle 2 of full body 3 day on / 1 day off

Starting weight 183.4 lbs (83.2kgs) - loss of 0.4lbs during SD (not worth worrying about) average daily calorie intake of 3050 (during SD), I did think though at that level of calorie intake with no physical activity at all I should have put weight on, may need to rethink daily intake through this cycle!!!!

EDIT: Have looked back through my last cycle I have calculated my total average calorie intake was 3370 per day, taking into account calories burnt through lifting weights (calculated via my fitness pal) and a 1 x 20 mile bike ride (calculated through heart rate monitor) gave me a nett calorie intake of 3199 per day (for the record 5.8lbs weight gain through cycle) - cycle lasted 42 days which would suggest my maintenance intake is circa 2700 per day.
 
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mickc1965 said:
Cycle 2 of full body 3 day on / 1 day off

Starting weight 183.4 lbs (83.2kgs) - loss of 0.4lbs during SD (not worth worrying about) average daily calorie intake of 3050 (during SD), I did think though at that level of calorie intake with no physical activity at all I should have put weight on, may need to rethink daily intake through this cycle!!!!

EDIT: Have looked back through my last cycle I have calculated my total average calorie intake was 3370 per day, taking into account calories burnt through lifting weights (calculated via my fitness pal) and a 1 x 20 mile bike ride (calculated through heart rate monitor) gave me a nett calorie intake of 3199 per day (for the record 5.8lbs weight gain through cycle) - cycle lasted 42 days which would suggest my maintenance intake is circa 2700 per day.
Click to expand...

That sounds about right given your activity level.
 
Routine A - 15 reps workout 1 - Body Weight 183.4lbs (83.2kgs)

Friday 02 May 2014

AM
Flat Bench 65kgs x 15, 5
BOR 55kgs x 15, 5
Landmine Press 40kgs x 15, 5
PM
Squat 67.5kgs x 15, 5
Good Mornings 45kgs x 15, 5
Calf Raise 100kgs x 15, 15
 
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I think your maintenance is almost certainly higher - having done 3-on, 1-off for a considerable period. Your recovery needs are higher, and that weekly 20mile cycle is going to be done on fumes as well. Furthermore, the muscle you gained raise your needs (more of you to feed), is be surprised if you can genuinely maintain on less than 3k.
 
Alex, the 20 mile cycle was a 1 off bike ride a few weeks ago during the lifting section, in respect of calories during this cycle I am aiming for around 3700 (nett of 3500 after daily lifting), mind you the cycling will become a problem in the near future as will start cycling 40 to 60 or more miles a week as practice for an annual charity bike ride so will have to add at least another 50 to 60 calories per mile in for that.

Just need to work out a way to incorporate cycling and leg workouts without over doing it!!!

EDIT: the 2700 figure for maintenance is during SD with absolutely no exercise, however in saying that my average during last SD was just over 3000 with weight pretty much staying the same, will see how 3500 nett calories goes in this cycle and adjust accordingly
 
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Routine B - 15 reps workout 1

Saturday 03 May 2014

Military Press 40kgs x 15, 5
Supinated Chins 83.2kgs x 15, 5
Dips 83.2kgs x 15, 5
Deadlift 90kgs x 15, 5
Barbell lunges 45kgs 15, 5
Calf Raise 100kgs x 15, 15
 
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Routine C - 15 reps workout 1

Sunday 04 May 2014

Incline Bench 57.5kgs x 15, 5
Landmine Rows 60kgs x 15, 5
Landmine Press 40kgs x 15, 5
Hack Squat 60kgs x 15, 5
SLDL 57.5kgs x 15, 5
Calf Raise 100kgs x 15, 15
 
Looks like my posts have gone!! Oh well lucky I write them out in the notes section on my IPad so will repost
 
Routine A - 15 reps workout 2

Tuesday 06 May 2014

Flat Bench 70kgs x 15, 5
BOR 60kgs x 15, 5
Landmine Press 42.5kgs x 15, 5
Squat 72.5kgs x 15, 5
Good Mornings 47.5kgs x 15, 5
Calf Raise 105kgs x15, 15
 
Routine B - 15 reps workout 2

Wednesday 07 May 2014

Military Press 45kgs x 15, 5
Supinated Chins 83.2kgs x 15, 5
Dips 83.2kgs x 15, 5
Deadlift 97.5kgs x 15, 5
Barbell lunges 50kgs 15, 5
Calf Raise 105kgs x 15, 15
 
Routine C - 15 reps workout 2

Thursday 08 May 2014

Incline Bench 62.5kgs x 15, 5
Landmine Rows 65kgs x 15, 5
BTN Press 30kgs x 15, 5
Hack Squat 65kgs x 15, 5
SLDL 60kgs x 15, 5
Calf Raise 105kgs x 15, 15

Decided to replace landmine press with behind the neck press as getting bored with doing landmine every other day.
 
Weekly weigh in - Friday 09 May 2014

183.2lbs / 83.1kgs - loss of 0.2lbs / 0.09kgs

Average calorie intake 3275 (carbs @ 42%, protein @ 35% and fats @ 23%) - JP3 8.18% (was 8.02%) using this as a guideline, only wish I was 8%

Was aiming for 3700 calories daily but cannot seem to eat enough (eating because I need to rather than being hungry) will have to try and eat maybe more calorie dense foods!!!!!!
 
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Routine A - 15 reps workout 3

Saturday 10 May 2014

Flat Bench 75kgs x 15, 5
BOR 65kgs x 15, 5
Landmine Press 46.25kgs x 15, 5
Squat 77.5kgs x 15, 5
Good Mornings 52.5kgs x 15, 5
Calf Raise 110kgs x 15, 15
 
Routine B - 15 reps workout 3

Sunday 11 May 2014

Military Press 47.5kgs x 15, 5
Supinated Chins 83.1kgs x 15, 5
Dips 90.6kgs x 15, 5
Deadlift 105kgs x 15, 5
Barbell lunges 52.5kgs 15, 5
Calf Raise 110kgs x 15, 15
 
Routine C - 15 reps workout 3

Monday 12 May 2014

Incline Bench 67.5kgs x 15, 5
Landmine Rows 70kgs x 15, 5
BTN Press 40kgs x 15, 5
Hack Squat 70kgs x 15, 5
SLDL 65kgs x 15, 5
Calf Raise 110kgs x 15, 15
 
Routine A - 15 reps workout 4

Wednesday 14 May 2014

AM session

Flat Bench 77.5kgs x 15
BOR 70kgs x 15
Landmine Press 48.75kgs x 15
Squat 80kgs x 15
Good Mornings 55kgs x 15
Calf Raise 115kgs x 15

PM session

Flat Bench 77.5kgs x 15
BOR 70kgs x 15
Landmine Press 48.75kgs x 15
Squat 80kgs x 15
Good Mornings 55kgs x 15
Calf Raise 115kgs x 15
 
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I must admit that I found doing 15 reps on squats quite hard today, more so this evening, I now know why I used to stick between 8 and 12 reps. Today was the 1st day of my new set up of my 3 day on 1 day off routine but done twice daily. The hardest part will be getting up at 5:45 so ready to train at 6:15, early nights required I think.
 
Routine B - 15 reps workout 4

Thursday 15 May 2014 - Session 1 - 6:30am

Military Press 50kgs x 15
Supinated Chins 85.6kgs x 15
Dips 93.1kgs x 15
Deadlift 110kgs x 15
Barbell lunges 55kgs x 15
Calf Raise 115kgs x 15, 15
 
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Routine B - 15 reps workout 4

Thursday 15 May 2014 - Session 2 - 5:45pm

Military Press 50kgs x 15
Supinated Chins 85.6kgs x 15
Dips 93.1kgs x 15
Deadlift 110kgs x 9, 6
Barbell lunges 55kgs x 15
 
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Weekly weigh in - Friday 16 May 2014

184.2lbs / 83.55kgs - gain of 1lb / 0.45kgs

Average nett calorie intake 3450 (gross 3560) carbs @ 44%, protein @ 33% and fats @ 23% - JP3 8.34% (up from 8.18%)
 
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