mickc1965 training log

Routine C - 15 reps workout 4

Friday 16 May 2014 - Session 1 - 6:30am

Incline Bench 72.5kgs x 15
Landmine Rows 75kgs x 15
BTN Press 45kgs x 15
Hack Squat 75kgs x 15
SLDL 70kgs x 15
Calf Raise 115kgs x 15, 15
 
Routine C - 15 reps workout 4

Friday 16 May 2014 - Session 2 - 5:45pm

Incline Bench 72.5kgs x 12, 3
Landmine Rows 75kgs x 15
BTN Press 47.5kgs x 15
Hack Squat 75kgs x 15
SLDL 70kgs x 15
 
Last edited:
Serious case of DOMS on waking this morning not felt like this since starting 2.5 years ago so the change in the routine this week (training full body twice a day) seems to be working - found the hardest in training is legs / deadlifts but seems to be upper body that hurts more today - last session of the 15s now complete and everything is currently on course to achieve PBs on the 5s.

A little disappointed with weight gain this cycle (0.4 lbs since end of last cycle) but managed a 1lb this week and hopefully now I have found the right balance between calories and the current training volume
 
Last edited:
Routine A - 10 reps workout 1

Sunday 18 May 2014 - Session 1 - 7:45am

Flat Bench 80kgs x 10
BOR 72.5kgs x 10
Landmine Press 50kgs x 10
Squat 82.5kgs x 10
Good Mornings 57.5kgs x 10
Calf Raise 120kgs x 15, 15
 
Routine A - 10 reps workout 1

Sunday 18 May 2014 - Session 2 - 1:30pm

Flat Bench 80kgs x 10
BOR 72.5kgs x 10
Landmine Press 50kgs x 10
Squat 82.5kgs x 10
Good Mornings 57.5kgs x 10
 
Routine B - 10 reps workout 1

Monday 19 May 2014 - Session 1 - 6:30am

Military Press 52.5kgs x 10
Supinated Chins 88.5kgs x 10
Dips 96kgs x 10
Deadlift 112.5kgs x 10
Barbell lunges 55kgs x 10
Calf Raise 120kgs x 15, 15
 
Routine B - 10 reps workout 1

Monday 19 May 2014 - Session 2 - 6:00pm

Military Press 52.5kgs x 10
Supinated Chins 88.5kgs x 10
Dips 96kgs x 10
Deadlift 112.5kgs x 10
Barbell lunges 55kgs x 10
 
Routine C - 10 reps workout 1

Tuesday 20 May 2014 - Session 1 - 7:45am

Incline Bench 75kgs x 10
Landmine Rows 77.5kgs x 10
BTN Press 50kgs x 10
Hack Squat 77.5kgs x 10
SLDL 72.5kgs x 10
Calf Raise 120kgs x 15, 15
 
Routine C - 10 reps workout 1

Tuesday 20 May 2014 - Session 2 - 5:45pm

Incline Bench 75kgs x 10
Landmine Rows 77.5kgs x 10
BTN Press 50kgs x 10
Hack Squat 77.5kgs x 10
SLDL 72.5kgs x 10
 
Routine A - 10 reps workout 2 (72.5% of projected 1RM)

Thursday 22 May 2014 - Session 1 - 6:30am

Flat Bench 82.5kgs x 10
BOR 72.5kgs x 10 (should have been 75kgs, too early in morning for brain function lol)
Landmine Press 52.5kgs x 10
Squat 85kgs x 10
Good Mornings 60kgs x 10
Calf Raise 122.5kgs x 15, 15
 
Routine A - 10 reps workout 2 (72.5% of projected 1RM)

Thursday 22 May 2014 - Session 2 - 5:45pm

Flat Bench 82.5kgs x 10
BOR 75kgs x 10
Landmine Press 52.5kgs x 10
Squat 85kgs x 10
Good Mornings 60kgs x 10
 
Weekly weigh in - Friday 23 May 2014

187.2lbs / 84.9kgs - gain of 3lb / 1.35kgs

Average nett calorie intake 3425 (gross 3558) carbs @ 45%, protein @ 35% and fats @ 20% - JP3 9.14% (up from 8.34%)
 
Routine B - 10 reps workout 2 (72.5% of projected 1RM)

Friday 23 May 2014 - Session 1 - 6:30am

Military Press 53.5kgs x 10
Supinated Chins 92.4kgs x 10
Dips 99.9kgs x 10
Deadlift 117.5kgs x 10
Barbell lunges 57.5kgs x 10
Calf Raise 122.5kgs x 15, 15
 
Routine B - 10 reps workout 2 (72.5% of projected 1RM)

Friday 23 May 2014 - Session 2 - 5:45pm

Military Press 53.5kgs x 10
Supinated Chins 92.4kgs x 10
Dips 99.9kgs x 10
Deadlift 117.5kgs x 10
Barbell lunges 57.5kgs x 10
 
Routine C - 10 reps workout 2 (72.5% of projected 1RM)

Saturday 24 May 2014 - Session 1 - 10:15am

Incline Bench 77.5kgs x 10
Landmine Rows 80kgs x 10
BTN Press 52.5kgs x 10
Hack Squat 82.5kgs x 10
SLDL 75kgs x 10
Calf Raise 122.5kgs x 15, 15
 
Routine C - 10 reps workout 2 (72.5% of projected 1RM)

Saturday 24 May 2014 - Session 2 - 6:30pm

Incline Bench 77.5kgs x 10
Landmine Rows 80kgs x 10
BTN Press 52.5kgs x 10
Hack Squat 82.5kgs x 10
SLDL 75kgs x 10
 
I have decided as Summer is allegedly on its way here in the UK then it is time again to start a small cut (only down 7lbs or so) so for the next week or so calories will be reduced to maintenance and then start cutting during the 5s, how would others amend my current 2x daily full body workouts to suit.
 
Very funny, we do get the odd day when the sun shines. I do need to lose a bit of weight as abs are very blurry and increase in fat around my back, feel the most comfortable around 13 stone (182lbs / 82.5kgs) so that's where I want to be for the duration of summer plus will start cycling for a charity bike ride in September so will find it difficult to bulk with cycling 60 miles or so a week.
 
You must log in or register to reply here.
Back
Top