mickc1965 training log

Weekly weigh in - Friday 08 April 2016

179.7lbs / 81.51kgs - down 1.7lbs / 0.77kgs

Average nett (after cardio) daily calorie intake - 2357 = last weeks body weight x 12.99
Average gross (before cardio) daily calorie intake - 2610 = last weeks body weight x 14.39

average daily macros (c/p/f are from food only)

carbs @ 36.5% (238g)
protein @ 36.4% (238g)
fats @ 27.1% (78g)
alcohol @ 0%
 
Tuesday 12 April 2016

5:50am

HRV Elite Readiness Score 6 (Sympathetic) / Heart Rate Variability 53 / Average Heart Rate 69

6:00am

TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Body weight (in gym wear) - 85.75kgs (+3.25kgs following my weekend away, oops looks like way too much alcohol and chocolate!! Back on it today)

Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 2 AMRAP sets (25 max) @ 60.26% of previous 5rm

Work sets- 45.5kgs x 25, 18

Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 2 AMRAP sets (25 max) @ 72.97% of previous 5rm

Work sets - 85.75kgs (BW) x 25, 15

2 mile walk
 
Tuesday 12 April 2016

6:00pm

TRAINING PROTOCOL - warm ups then 5 sets of 3 reps @ ~70% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 20kgs x 5, 60kgs x 5, 100kgs x 3
Work set - 115kgs x 3, 3, 3, 3, 3

Crunches - 15kgs x 15, 15, 15

8:00pm

2 mile walk
 
Wednesday 13 April 2016

5:50am

HRV Elite Readiness Score 7 (Sympathetic) / Heart Rate Variability 54 / Average Heart Rate 58

6:05am

TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Body weight (in gym wear) - 84.75kgs

Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 2 AMRAP sets (25 max) @ 60.52% of previous 5rm

Work Sets - 86.25kgs (BW plus belt plus 0.75kgs) x 25, 19

Neutral Grip Chins (??kgs x 25, 89kgs x 20, 101.25kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 2 AMRAP sets (25 max) @ 69.18% of previous 5rm

Work Sets- 84.75kgs (Body weight) x 25, 15

2 mile walk (@ 4mph)

1.00pm - another 2 mile walk (@ 4mph)
 
Last edited:
adpowah said:
I love your HRV consistency, I did it like for a week and gave up. Good work!
Click to expand...

Just the way I am, totally obsessive about everything I do as you can probably tell from my log, working out in exact percentages of max loads lifted or max for 5 reps etc, counting calories every day and eating to certain multiples of body weight depending on goals, the HRV thing - all of this keeps me motivated but also drives the missus mad!!
 
Wednesday 13 April 2016

6:00pm

TRAINING PROTOCOL - warm ups then 3 sets of 3 reps @ ~72.5% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 5, 100kgs x 5, 120kgs x 2
Work set - 145kgs x 3, 3, 3

Side Bends x 30, 30, 30
 
Thursday 14 April 2016

5:50am

HRV Elite Readiness Score 8 (Parasympathetic) / Heart Rate Variability 61 / Average Heart Rate 58

6:00am

TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Body weight (in gym wear) - 84.25kgs

Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 2 AMRAP sets (25 max) @ 62.91% of previous 5rm

Work sets- 47.5kgs x 25, 16

Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 2 AMRAP sets (25 max) @ 72.12% of previous 5rm

Work sets - 84.75kgs (BW) x 25, 15

2 mile walk (@ 4mph)
 
Thursday 14 April 2016

6:00pm

TRAINING PROTOCOL - warm ups then 4 sets of 4 reps @ 70.76% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 20kgs x 5, 60kgs x 5, 100kgs x 2
Work set - 115kgs x 4, 4, 4, 4

Crunches - 10kgs x 25, 25, 25

2 mile walk (@ 4 mph)

1.00pm - another 2 mile walk (@ 4 mph)
 
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Friday 15 April 2016

5:50am

HRV Elite Readiness Score 9 (Sympathetic) / Heart Rate Variability 56 / Average Heart Rate 60

6:05am

TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Body weight (in gym wear) - 83.5kgs

Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 2 AMRAP sets (25 max) @ 63.16% of previous 5rm

Work Sets - 90kgs (BW plus belt plus 5.75kgs) x 25, 15

Neutral Grip Chins (??kgs x 25, 89kgs x 20, 101.25kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 2 AMRAP sets (25 max) @ 68.16% of previous 5rm

Work Sets- 83.5kgs (Body weight) x 25, 15

2 mile walk (@ 4mph)
 
Weekly weigh in - Friday 15 April 2016

182.2lbs / 82.64kgs - up 2.5lbs / 1.13kgs

Did not record food intake from last Friday through to Sunday night but at a guess it would have been 5 - 6000 kcals per day possible more (loosely recorded Friday at 5700) with sh1t loads of chocolate, beer and red wine - Monday was a low calorie intake day due to travel etc (1648) with Tuesday through to Thursday at ~2400, have increased walking up to 4 miles per day and once weight is back down to 180 lbs will reduce this back to 2 miles a day. Over the weekend I put on in excess of 8 lbs but not quite sure exactly how much as on weighing myself on Tuesday I was 8 lbs heavier than Friday and only consumed 1648 kcals on Monday so at a guess based on the amount of weight I have been dropping daily since Tuesday (2.4, 1.6, 1.4 lbs) I was probably 9.5 to 10 lbs heavier after the weekend.
 
Friday 15 April 2016

6:00pm

TRAINING PROTOCOL - warm ups then 5 sets of 3 reps @ ~72.5% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 5, 100kgs x 5, 120kgs x 2
Work set - 145kgs x 3, 3, 3, 3, 3

Side Bends - 5kgs x 30, 30, 30
 
Saturday 16 April 2016

6:40am

HRV Elite Readiness Score 7 (Sympathetic) / Heart Rate Variability 54 / Average Heart Rate 61

7:10am

TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Body weight (in gym wear) - 83.5kgs

Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 2 AMRAP sets (25 max) @ 66.23% of previous 5rm

Work sets- 50kgs x 25, 14

Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 2 AMRAP sets (25 max) @ 71.06% of previous 5rm

Work sets - 83.5kgs (BW) x 25, 15

4 mile walk (@ 4mph)
 
Saturday 16 April 2016

6:00pm

TRAINING PROTOCOL - warm ups then 3 sets of 5 reps @ 70.76% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 20kgs x 5, 60kgs x 5, 100kgs x 2
Work set - 115kgs x 5, 5, 5

Crunches - 10kgs x 25, 25, 25
 
Sunday 17 April 2016

7:30am

HRV Elite Readiness Score 6 (Sympathetic) / Heart Rate Variability 51 / Average Heart Rate 57

8:00am

TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Body weight (in gym wear) - 83.25kgs

Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 2 AMRAP sets (25 max) @ 65.96% of previous 5rm

Work Sets - 94kgs (BW plus belt plus 10kgs) x 25, 15

Neutral Grip Chins (??kgs x 25, 89kgs x 20, 101.25kgs x 15 / 113.75kgs x 10 / 122.5kgs x 5) 2 AMRAP sets (25 max) @ 67.96% of previous 5rm

Work Sets- 83.25kgs (Body weight) x 25, 17

2 mile walk (@ 4mph)
 
Sunday 17 April 2016

4:00pm 2 mile walk

6:00pm

TRAINING PROTOCOL - warm ups then 4 sets of 4 reps @ ~72.5% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 5, 100kgs x 5, 120kgs x 2
Work set - 145kgs x 4, 4, 4, 4

Side Bends - 5kgs x 30, 30, 30
 
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Monday 18 April 2016

5:50am

HRV Elite Readiness Score 9 (Sympathetic) / Heart Rate Variability 55 / Average Heart Rate 58

6:00am

TRAINING PROTOCOL - HST (CYCLE 15) - loads @ stated % of 5 rep max from last cycle (figures in brackets represent actual rep maxes for each rep range from a previous HST cycle)

Body weight (in gym wear) - 83kgs

Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 2 AMRAP sets (25 max) @ 67.88% of previous 5rm

Work sets- 51.25kgs x 25, 14 - PB for 25 reps

Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 2 AMRAP sets (25 max) @ 70.63% of previous 5rm

Work sets - 83kgs (Body Weight) x 25, 16

2 mile walk (@ 4mph)
 
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Monday 18 April 2016

6:00pm

TRAINING PROTOCOL - warm ups then 5 sets of 3 reps @ 72.30% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 20kgs x 5, 60kgs x 5, 100kgs x 2
Work set - 117.5kgs x 3, 3, 3, 3, 3

Crunches - 10kgs x 25, 25, 25

2 mile walk (@ 4 mph)
 
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