mickc1965 training log

Thursday 06 August 2015 - session 1 @ 4:30am

Cycle 10 - Week 7 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) 10 reps @ ~50% of projected 1rm

40kgs x 10

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) 10 reps @ ~50% of projected 1rm

60kgs x 10

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) 18 reps @ ~40% of projected 1rm

100kgs x 18

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) 10 reps @ ~50% of projected 1rm

78.5kgs (bw) x 10

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) 10 reps @ ~60% of projected 1rm

78.5kgs (bw) x 10
 
Well had my body fat measured again in the BodPod and was a little surprised at the results, three separate attempts they had and none of them I would say were correct, all far too low unless of course all my fat is sitting on my abs only!!!! results as follows

#1 - 77.4 kgs @ 6.6% = 72.29 kgs LBM and 5.11 kgs fat - 3 measurements taken - suggesting increase in LBM of 2.3 kgs with fat loss of 6.66 kgs

#2 - 77.4 kgs @ 7.6% = 71.52 kgs LBM and 5.88 kgs fat - 2 measurements taken - suggesting increase in LBM of 1.53 kgs and fat loss of 5.89 kgs

#3 - 77.4 kgs @ 8.5% = 70.82 kgs LBM and 6.58 kgs fat - 2 measurements taken - suggesting increase in LBM of 0.83 kgs and fat loss of 5.19 kgs

Previous test on 23 April was

81.76 kgs @ 14.4% = 69.99 kgs LBM and 11.77 kgs fat - 2 measurements taken

for the record see attached pic for current condition, apologies for the the dirty mirror, lol - I would say nearer the 12% mark
 

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I don't think you're as high as 12% looking at that pic. Maybe 8-10%; somewhere in there. Regardless, you look great!
 
_tim said:
I don't think you're as high as 12% looking at that pic. Maybe 8-10%; somewhere in there. Regardless, you look great!
Click to expand...

Thanks Tim, just thought Ab definition would be better at 8-10%, still relatively happy but still need to get lower for my abs but it all gets harder as you get to the big 50.
 
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Thursday 06 August 2015 - session 2 @ 6:00pm

Cycle 10 - Week 7 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY

Rear Squats (95kgs x 15 / 106kgs x 10 / 122.5kgs x 5) 10 reps @ ~50% of projected 1rm

70kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) 18 reps @ ~40% of projected 1rm

120kgs x 18

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is 2 sets of 5 reps @ ~65% of current 1rm

130kgs x 5
130kgs x 5
 
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Friday 07 August 2015 - session 1 @ 6:00am

Cycle 10 - Week 7 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) - target is 5 reps @ 101.75% of previous 5rm

72.5kgs x 3 - 4th rep failed seem to be getter weaker on this exercise!!!!

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) - target is 5 reps @ 102.50% of previous 5rm

102.5kgs x 5 - PB for 5 reps

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) - target is 15 reps @ 105.88% of previous 15rm

180kgs x 5 - PB for 15 reps

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) - target is 5 reps @ 101.92% of previous 5rm

132.5kgs (bw plus 54kgs) x 5 - PB for 5 reps

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) - target is 5 reps @ 100.00% of previous 5rm

115kgs (bw plus 37.5kgs) x 4 - 5th rep failed, 3rd attempt this cycle and still cannot get the 5th rep
 
Weekly weigh in - Friday 07 August 2015

172.2lbs / 78.11kgs - down 0.5lb / 0.23kg

Average nett daily calorie intake - 2157 = last weeks body weight x 12.49
Average gross (before cardio) daily calorie intake - 2157 = last weeks body weight x 12.49

average daily macros

carbs @ 18.8% (100g)
protein @ 57.4% (315g)
fats @ 22.8% (55g)
 
Friday 07 August 2015 - session 2 @ 5:45pm

Cycle 10 - Week 7 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Rear Squats (95kgs x 15 / 106kgs x 10 / 122.5kgs x 5) - target is 5 reps @ 102.04% of previous 5rm

125kgs x 3

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) - target is 15 reps @ 104.87% of previous 15rm

215kgs x 15 - PB for 15 reps

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is new 1rm attempt followed by 1 set of 5 @ ~75%

207.5kgs x 1 - PB but f**k was it hard from just above knee to lock out
150kgs x 5
 
Saturday 08 August 2015 - session 1 @ 6:15am

Cycle 10 - Week 7 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) 20 reps @ ~40% of projected 1rm

35kgs x 20

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) 20 reps @ ~40% of projected 1rm

45kgs x 20

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) 20 reps @ ~40% of projected 1rm

100kgs x 20

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) 12 reps @ ~50% of projected 1rm

78.5kgs (bw) x 12

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) 10 reps @ ~60% of projected 1rm

78.5kgs (bw) x 10
 
Saturday 08 August 2015 - session 2 @ 6:20pm

Cycle 10 - Week 7 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY

Rear Squats (95kgs x 15 / 106kgs x 10 / 122.5kgs x 5) 20 reps @ ~40% of projected 1rm

55kgs x 20

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) 20 reps @ ~40% of projected 1rm

120kgs x 20

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - 20 reps @ ~40% of actual 1rm

80kgs x 20
 
Sunday 09 August 2015 - session 1 @ 6:00am

Cycle 10 - Week 8 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) target is 15 reps @ 106.82% of previous 15rm

58.75kgs x 14

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) target is 15 reps @ 110.00% of previous 15rm

82.5kgs x 15 - PB for 15 reps

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) target is 25 reps @ 110.71% of previous 25rm

155kgs x 25 - PB for 25 reps

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) target is 15 reps @ 107.50% of previous 15rm

107.5kgs (bw plus 30.5kgs) x 15 - PB for 15 reps

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) target is 15 reps @ 109.20% of previous 15rm

95kgs (bw plus 17.75kgs) x 13
 
Sunday 09 August 2015 - session 1 @ 5:05pm

Cycle 10 - Week 8 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Rear Squats (95kgs x 15 / 106kgs x 10 / 122.5kgs x 5) target is 15 reps @ 103.94% of previous 15rm

98.75kgs x 12 -

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) target is 25 reps @ 107.69% of previous 25rm

175kgs x 25 - PB for 25 reps

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - target is 5 reps @ 106.06% of previous 5rm

175kgs x 5 - PB for 5 reps
 
Monday 10 August 2015 - session 1 @ 6:00am

Cycle 10 - Week 8 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) 10 reps @ ~40% of projected 1rm

35kgs x 10

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) 10 reps @ ~40% of projected 1rm

45kgs x 10

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) 10 reps @ ~40% of projected 1rm

100kgs x 10

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) 10 reps @ ~50% of projected 1rm

77.5kgs (bw) x 10

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) 10 reps @ ~60% of projected 1rm

77.5kgs (bw) x 10

Rear Squats (95kgs x 15 / 106kgs x 10 / 122.5kgs x 5) 10 reps @ ~40% of projected 1rm

55kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) 10 reps @ ~40% of projected 1rm

120kgs x 10

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - 10 reps @ ~40% of actual 1rm

80kgs x 10
 
Monday 10 August 2015 - session 2 @ 5:55pm

Cycle 10 - Week 8 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

RECOVERY DAY

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) 10 reps @ ~40% of projected 1rm

35kgs x 10

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) 10 reps @ ~40% of projected 1rm

45kgs x 10

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) 10 reps @ ~40% of projected 1rm

100kgs x 10

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) 10 reps @ ~50% of projected 1rm

77.5kgs (bw) x 10

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) 10 reps @ ~60% of projected 1rm

77.5kgs (bw) x 10

Rear Squats (95kgs x 15 / 106kgs x 10 / 122.5kgs x 5) 10 reps @ ~40% of projected 1rm

55kgs x 10

Calf Raise (162.5kgs x 25 / 180kgs x 20 / 205kgs x 15) 10 reps @ ~40% of projected 1rm

120kgs x 10

Deadlift (205kgs x 1 / 187.5kgs x 3 / 185kgs x 2 / 165kgs x 5) - 10 reps @ ~40% of actual 1rm

80kgs x 10
 
Tuesday 11 August 2015 - session 1 @ 6:00am

Cycle 10 - Week 8 @ stated % of rep range (figures in brackets represents actual rep maxes for each stated rep range from previous cycle)

Overhead Press (55kgs x 15 / 65kgs x 10 / 71.25kgs x 5) target is 10 reps @ 103.85% of previous 10rm

67.5kgs x 7 - hmmmm, felt pretty crap today

Pendlay Rows (75kgs x 15 / 87.5kgs x 10 / 100kgs x 5) target is 10 reps @ 105.71% of previous 10rm

92.5kgs x 10 - PB for 10 reps

Shrugs (140kgs x 25 / 150kgs x 20 / 170kgs x15) target is 20 reps @ 113.33% of previous 20rm

170kgs x 20 - PB for 20 reps

Dips (100kgs x 15 / 115.50kgs x 10 / 130kgs x 5) target is 10 reps @ 108.23% of previous 10rm

122.5kgs (bw plus 45.25kgs) x 10 - PB for 10 reps

Neutral Grip Chins (87kgs x 15 / 100kgs x 10 / 115kgs x 5) target is 10 reps @ 103.75% of previous 10rm

103.75kgs (bw plus 26.5kgs) x 8 - one rep lower than last week!!!! lower body weight so more weight on the belt, could this be the reason?
 
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Hi Mick, regarding Chins and BW, i also found that even as my BW went down, the weight would not go up by the same amount on the belt performing these.

Oh and might just have been a bad day
 
Fred said:
Hi Mick, regarding Chins and BW, i also found that even as my BW went down, the weight would not go up by the same amount on the belt performing these.

Oh and might just have been a bad day
Click to expand...

It could also be that last cycle I performed chins on a day with no other back exercise whereas now chins follow Pendlay Rows so it could possibly be that as well, it s no problem earlier in the rep block just when around 100% or more of 5 and 10 rep maxes it seems to be an issue - it's worse on the 5s to the point where I cannot get to last cycles 5 rep max, the 10s I have increased but I now seem to be getting weaker, only 4 days then on holiday :).

edit - it could also be I am training full body every day that is causing this even if every other day is only at 40 or 50% of 1 rep loads
 
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Are you still cutting?

If so, why not split the training and eliminate recovery days?

Better performance, same volume, could compensate the metabolic work of the recovery day with light cardio.
 
Still cutting albeit I am close to where I want to be.

I know I should split the training but the obsessive in me wants to train full body every day hence the recovery days, just need to find the balance.

Also in respect of cardio again the obsessive in me makes me run 10 miles instead of 2 and cycle for 40 or 50 miles instead of 10 which results in severe drops in lean body mass rather than fat loss which is the reason I do no cardio when I am cutting.
 
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Ahahah i had done that much cardio in my first cicles. Can relate.

Good luck man!

PS. Also could you check my routine in my log? Thanks
 
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