mickc1965 training log

Wednesday 20 May 2015

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

session 1 @ 6:10am

Dips (149.7 / na / na)

target is 20 reps (1 x activation set plus 10 myo-reps) @ 72.64% of previous projected 1rm
set 1 - 108.75kgs x 10+2+2+2+2+2

Exercise Note: ~20 seconds rest between myo-reps

Pendlay rows (110.82 / na / na)

target is 20 reps (1 x activation set plus 10 myo-reps) @ 72.64% of previous projected 1rm
set 1 - 80.5kgs x 10+2+2+2+2+2

Exercise Note - ~20 seconds rest between myo-reps

Lying Leg Raises / bottoms up

2 x 15 reps
 
Wednesday 20 May 2015

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

session 2 @ 6:10pm

Rear Squats (141.06 / na / na)

target is 20 reps (1 x activation set plus 10 myo-reps) @ 72.66% of previous projected 1rm
set 1 - 102.5kgs 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) @ 58.31% of previous projected 1rm
set 1 - 170kgs x 20+5+5+5+5

Exercise Note: ~10 seconds rest between myo-reps

Crunches

2 x 15 reps x 10kgs
 
Thursday 21 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 20 reps (1 x activation set plus 10 myo-reps) @ 72.77% of previous projected 1rm
set 1 - 60.25kgs x 10+2+2+2+2+1

Exercise Note: ~30 seconds rest between myo-reps, last myo rep set the 2nd rep was a fail in fact sets 3 and 4 were borderline so will revert back to standard sets (clustered if necessary) for this exercise for the remainder of cycle

Neutral Grip Chins (130.21 / na / na)

target is 20 reps (1 x activation set plus 10 myo-reps) @ 72.57% of previous projected 1rm
set 1 - 94.5kgs (bw plus 12.25kgs) x 10+2+2+2+2+2

Exercise Note: ~15 seconds rest between myo-reps, 15 seconds rest was probably a bit ambitious at this load will increase to 30 seconds next week

Lying Leg Raises / bottoms up

2 x 15 reps
 
Thursday 21 May 2015

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

session 2 @ 5:55pm

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

target is 15 reps (aiming for 3 sets of 5) @ ??% 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, last rep on last set was hard so will only increase next weeks load to 157.5kgs rather than 160

Rear Shrugs (239.2 / na / na)

target is 40 reps (1 x activation set plus 20 myo-reps) @ 58.53% of previous projected 1rm
set 1 - 140kgs x 20+5+5+5+5

Exercise Note: ~10 seconds rest between myo-reps

Crunches

2 x 15 reps x 10kgs
 
Friday 22 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 (149.7 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 62.62% of previous projected 1rm
set 1 - 93.75kgs (bw plus 12kgs) x 15+3+3+3+3+3

Exercise Note: ~20 seconds rest between myo-reps

Pendlay rows (110.82 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 62.72% of previous projected 1rm
set 1 - 69.5kgs x 15+3+3+3+3+3

Exercise Note: ~30 seconds rest between myo-reps, last couple of reps on activation set were really tough and my back is starting too feel 'tired' as it is getting hit every day (M, W & F with Pendlays and Tu, Th & Sa with deads and narrow grip chins) and also with issue with forearm pain decided to increase rest between myo reps to 30 seconds.

Lying Leg Raises / bottoms up

2 x 15 reps
 
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Weekly weigh in - Friday 22 May 2015

180.0lbs / 81.65kgs - down 1.2lb / 0.54kg

Average nett daily calorie intake - 2359 = last weeks body weight x 13.02
Average gross (before cardio) daily calorie intake - 2359 = last weeks body weight x 13.02

average daily macros

carbs @ 36% (212g)
protein @ 42% (248g)
fats @ 22% (58g)
 
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Friday 22 May 2015

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

session 2 @ 6:20pm

Rear Squats (141.06 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 62.56% of previous projected 1rm
set 1 - 88.25kgs x 15+3+3+3+3+3

Exercise Note: ~40 seconds rest between myo-reps, activation set was a real struggle tonight needed a few deep breaths between the last three reps, myo reps sets were better but probably the 40 seconds rest was a bit too long, myo reps were very slow down with a very slight pause at the bottom

Standing Calf Raise (291.53 / na / na)

target is 50 reps (1 x activation set plus 25 myo-reps) @ 53.17% of previous projected 1rm
set 1 - 155kgs x 25+5+5+5+5+5

Exercise Note: ~10 seconds rest between myo-reps

Crunches

2 x 15 reps x 10kgs
 
Feeling absolutely knackered before workout not a good sign!!!!! Not sure if this is the recent reduction of 10% in calories (unlikely as still consuming ~2300 kcal - bw x13) or the fact that training DUP style and currently in 95-100% rep max territory or myo-reps - my guess is it is a mix of DUP and myo-reps - will drop myo at this stage and see how it goes as only 18 days until holiday to celebrate my half century
 
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Saturday 23 May 2015

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

session 1 @ 7:30am

Overhead Press (82.79 / na / na)

target is 30 reps @ 62.51% of previous projected 1rm
set 1 - 51.75kgs x 15
set 2 - 51.75kgs x 12+3
Exercise Note: 180 seconds rest between sets 1 and 2 with ~25 seconds rest in set 2

Neutral Grip Chins (130.21 / na / na)

target is 30 reps @ 62.59% of previous projected 1rm
set 1 - 81.5kgs(bw plus 0kgs) x 15
set 2 - 81.5kgs(bw plus 0kgs) x 15

Exercise Note: 180 seconds rest between sets

Lying Leg Raises / bottoms up

2 x 15 reps
 
Saturday 23 May 2015

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

session 2 @ 6:55pm

Deadlift (200 / na / 200)

target is 15 reps (aiming for 3 sets of 5) @ 80% of previous projected 1rm
set 1 - 160kgs x 5
set 2 - 160kgs x 5
set 3 - 160kgs 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) @ 53.30% of previous projected 1rm
set 1 - 127.5kgs x 25+5+5+5+5+5

Exercise Note: ~10 seconds rest between myo-reps

Crunches

2 x 15 reps x 15kgs
 
Sunday 24 May 2015

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

session 1 @ 6:15pm

Rear Squats (141.06 / na / na)

target is 10 reps (1 x activation set plus 5 myo-reps) @ 85.07% of previous projected 1rm
set 1 - 120kgs x 5+1+1+1+1+1

Exercise Note: 30-40 seconds rest between myo-reps

Standing Calf Raise (291.53 / na / na)

target is 30 reps (1 x activation set plus 15 myo-reps) @ 65.17% of previous projected 1rm
set 1 - 190kgs x 15+5+5+5

Exercise Note: ~15 seconds rest between myo-reps

Crunches

3 x 15 reps x 15kgs
 
Monday 25 May 2015

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

session 1 @ 7:15am

Dips (149.70 / na / na)

target is 10 reps (2 sets of 5 reps) @ 85.00% of previous projected 1rm
set 1 - 127.25kgs (bw plus 46kgs) x 5
set 2 - 127.25kgs (bw plus 46kgs) x 4

Exercise Note: 180 seconds rest between sets, 5th rep on 2nd set was a fail, waited 30 seconds and failed rep again

Pendlay rows (110.82 / na / na)

target is 10 reps (2 sets of 5 reps) @ 85.05% of previous projected 1rm
set 1 - 94.25kgs x 5
set 2 - 94.25kgs x 5

Exercise Note: 180 seconds rest between sets

Lying Leg Raise / bottoms up

3 x 15 reps
 
Tuesday 26 May 2015

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

session 1 @ 6:20am

Overhead Press (82.79 / na / na)

target is 10 reps (2 sets of 5 reps) @ 85.15% of previous projected 1rm
set 1 - 70.5kgs x 3
set 2 - 70.5kgs x 3
set 3 - 70.5kgs x 3

Exercise Note: 180 seconds rest between sets, not a good session at all, first rep on first set took an awful lot of energy so that set the scene for the remainder of the reps (all strict), I suppose I could push press the first rep!!

Neutral Grip Chins (130.21 / na / na)

target is 10 reps (2 sets of 5 reps) @ 85.43% of previous projected 1rm
set 1 - 111.25kgs (bw plus 30kgs) x 5
set 2 - 111.25kgs (bw plus 30kgs) x 4+1

Exercise Note: 180 seconds rest between sets, 30 seconds in set 2

Lying leg raises / bottoms up

3 x 15 reps
 
Tuesday 26 May 2015

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

session 2 @ 5:45pm

Deadlift (200 / na / 200)

target is 8-10 reps (aiming for 5 sets of 2 reps) @ 92.5% of previous projected 1rm
set 1 - 185kgs x 2
set 2 - 185kgs x 2
set 3 - 185kgs x 2
set 4 - 185kgs x 2
set 5 - 185kgs x 2

Exercise Note: 180 seconds rest between sets

Rear Shrugs (239.20 / na / na)

target is 45 reps (aiming for 3 sets of 15 reps) @ 65.84% of previous projected 1rm
set 1 - 157.5kgs x 15
set 2 - 157.5kgs x 15
set 3 - 157.5kgs x 15

Exercise Note: 180 seconds rest between sets

Crunches

3 x 15 reps x 15kgs
 
Wednesday 27 May 2015

Routine A - cycle 9 week 4
(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 (2 sets of 10 reps) @ 75.15% of previous projected 1rm

set 1 - 112.5kgs (bw plus 31.5kgs) x 10
set 2 - 112.5kgs (bw plus 31.5kgs) x 10

Exercise Note: 180 seconds rest between sets

Pendlay rows (110.82 / na / na)

target is 20 reps (2 sets of 10 reps) @ 75.12% of previous projected 1rm

set 1 - 83.25kgs x 10
set 2 - 83.25kgs x 10

Exercise Note - 180 seconds rest between sets

Lying Leg Raises / bottoms up

3 x 15 reps
 
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Wednesday 27 May 2015

Routine A - cycle 9 week 4
(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 (aiming for 2 sets of 10 reps) @ 75.14% of previous projected 1rm

set 1 - 106kgs x 10
set 2 - 106kgs x 6
set 3 - 106kgs x 4

Exercise Note: 180 seconds rest between sets

Standing Calf Raise (291.53 / na / na)

target is 40 reps (aiming for 2 sets of 20 reps) @ 60.03% of previous projected 1rm

set 1 - 175kgs x 20
set 2 - 175kgs x 20

Exercise Note: 180 seconds rest between sets

Crunches

3 x 15 reps x 15kgs
 
Thursday 28 May 2015

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

session 1 @ 6:05am

Overhead Press (82.79 / na / na)
target is 20 reps (2 sets of 10 reps) @ 75.49% of previous projected 1rm

set 1 - 62.5kgs x 10
set 2 - 62.5kgs x 7+3

Exercise Note: 180 seconds rest between sets and 60 seconds between reps in set 2

Neutral Grip Chins (130.21 / na / na)
target is 20 reps (2 sets of 10 reps) @ 75.07% of previous projected 1rm

set 1 - 97.75kgs (bw plus 16.75kgs) x 10
set 2 - 97.75kgs (bw plus 16.75kgs) x 10

Exercise Note: 180 seconds rest between sets

Lying Leg Raises / bottoms up

3 x 15 reps
 
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Thursday 28 May 2015

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

session 2 @ 5:55pm

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

LIGHT DAY 3 sets of 5 reps @ 65% of normal deadlift 1rm

set 1 - 130kgs x 5
set 2 - 130kgs x 5
set 3 - 130kgs x 5

Exercise Note: 120 seconds rest between sets

Rear Shrugs (239.2 / na / na)

target is 40 reps (aiming for 2 sets of 20) @ 60.62% of previous projected 1rm

set 1 - 145kgs x 20
set 2 - 145kgs x 20

Exercise Note: 120 seconds rest between sets

Crunches

3 x 15 reps x 15kgs
 
Friday 29 May 2015

Routine A - cycle 9 week 4
(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 (aiming for 2 sets of 15) @ 65.13% of previous projected 1rm

set 1 - 97.5kgs (bw plus 17kgs) x 15
set 2 - 97.5kgs (bw plus 17kgs) x 15

Exercise Note: 180 seconds rest between sets

Pendlay rows (110.82 / na / na)

target is 30 reps (aiming for 2 sets of 15) @ 65.42% of previous projected 1rm

set 1 - 72.5kgs x 15
set 2 - 72.5kgs x 15

Exercise Note: 180 seconds rest between sets

Lying Leg Raises / bottoms up

3 x 15 reps
 
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Weekly weigh in - Friday 29 May 2015

178.2lbs / 80.83kgs - down 1.8lb / 0.82kg
Note: The above is the average daily weight over the last 7 days as previously my weight has fluctuated up or down on a daily basis, however since reducing calories to body weight x 13 my weight has dropped every day and my actual weight today was 177.2 lbs but for continuity purposes I have logged my weight based on the averages.

Average nett daily calorie intake - 2341 = last weeks body weight x 13.01
Average gross (before cardio) daily calorie intake - 2341 = last weeks body weight x 13.01

average daily macros

carbs @ 34% (199g)
protein @ 43% (252g)
fats @ 23% (60g)
 
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