mickc1965 training log

c0a033629fd0c43cd86315e850c79459.jpg

Friday 06 May 2016

5:55am - TRAINING PROTOCOL - nothing specific

Body weight (in gym wear) - 81.5kgs

Calf Raises - 130kgs x 15, 15, 15

Side Bends - 5kgs x 30, 30, 30

Hanging Knee Raises - 20, 20, 20

Crunches - 10kgs x 25, 25, 25

6:15am - 2 mile walk (@ 4mph)

1:00pm - 2 mile walk (@ 4mph)
 
Last edited:
Weekly weigh in - Friday 06 May 2016

178.3lbs / 80.88kgs - down 1.3lbs / 0.59kgs

Average nett (after cardio) daily calorie intake - 2423 = last weeks body weight x 13.49
Average gross (before cardio) daily calorie intake - 2625 = last weeks body weight x 14.62

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

carbs @ 40.8% (268g)
protein @ 35.6% (234g)
fats @ 23.5% (69g)
alcohol @ 0%

Note - this upcoming week will be difficult to keep to body weight x 13.5 as out with friends on Saturday night and that always leads to excessive alcohol intake and on Sunday we are celebrating our nieces 21st that again no doubt will also lead to excess alcohol and a rather crappy diet day so probably an over consumption in excess of 3000 kcal this weekend - I will either reduce calories and up the walking to say 4 miles per day to try and compensate (this really depends on how excessive this weekend is) but most likely I will try and maintain current weight this week at an average caloric intake of body weight x 15.5 or 16
 
Last edited:
Friday 06 May 2016

6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 53.84% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 40kgs x 5, 60kgs x 5
Work sets - 87.5kgs x 12, 10, 8

Accessory Work

Front Squats - 60kgs x 10, 10, 0

Lunges - 20kgs (bar) x 20, 20

Todays macros - 2296 kcals less 404 (walking)

88f62ca843b9891630a6cfbafe985911.jpg


Fitbit snapshot
e8e60610191dfe064774a2761a3611ec.jpg
 
Last edited:
81f11e54f8fc7b662fde699a41986529.jpg

Saturday 07 May 2016

6:45am - 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) - 81kgs

Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set (15 max) then 2nd set clustered to achieve same number of reps in 1st set @ 85.43% of previous 5rm

Work Sets - 121.75kgs (BW plus belt plus kgs) x 15, 9+4+2 - PB for 15 reps

Accessory Work

Flat Bench - 60kgs x 10, 10, 10

Press Ups x none

7:15am - 2 mile walk (@ 4mph)

2:00pm - 2 mile walk (@ 4mph)
 
Last edited:
Saturday 07 May 2016

4:45pm 1 mile walk with the missus

5:25pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 67.5% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 8, 100kgs x 5
Work sets - 137.5kgs x 13, 10, 7

Accessory Work

SLDL - 60kgs x 10, 10, 10

Todays macros - 3858 kcals

7e3c5b93a2a1ab30f76e8cbb2d92cd70.jpg


Fitbit snapshot

deb84e2ffef60f4875f751ef4d711773.jpg
 
Last edited:
1541515e54b5617082ef62642d9249e8.jpg


Sunday 08 May 2016

8:45am - 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) - 81.5kgs

Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set (20 max) then 2nd set clustered to achieve same number of reps in 1st set @ 85.11% of previous 5rm

Work sets - 100kgs (BW plus belt plus 17.75kgs) x 20, 11+4+3+2

Accessory Work

Wide Grip Pullups - 81.5kgs (Body Weight) x 10, 10

Neutral Grip Chins - 81.5kgs (Body Weight) x 10, 10

2 mile walk (@ 4mph)
 
Last edited:
Sunday 08 May 2016

1:40pm - 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)

Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set (20 max) then 2nd set clustered to achieve same number of reps in 1st set) @ 86.09% of previous 5rm

Work sets - 65kgs x 12, 6+4+2

Accessory Work

Side lateral raises - 7kgs x 12, 12, 12

Rear lateral raises - 7kgs x 12, 12, 12

Shrugs - 170kgs x 15, 15

1 mile walk

Todays macros - 4501 kcals less 301 walking

3f127fb85f2294f90c27747d316e9c18.jpg


Fitbit snapshot

89affed7eeed8bdfbdc77472181487bd.jpg
 
Last edited:
abdfd97bebba8574c07dd48f2d527f6a.jpg

Monday 09 May 2016

6:00am - TRAINING PROTOCOL - nothing specific

Calf Raises - 130kgs x 15, 15, 15

Side Bends - 5kgs x 30, 30, 30

Hanging Knee Raises - 20, 20, 20

Crunches - 10kgs x 25, 25, 25

2 mile walk (@ 4mph)

1:00pm - 3 mile walk (@ 4mph)
 
Last edited:
Monday 09 May 2016

6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 55.38% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 20kgs x 5, 60kgs x 5
Work sets - 90kgs x 12, 10, 8

Accessory Work

Front Squats - 60kgs x 10, 10, 10

Lunges - 20kgs (bar) x 20, 20

Todays macros - 2239 kcals less 508 (5 miles of walking)

5c06e84de9000307d5d15791754f3f93.jpg


Fitbit snapshot

430d9248d490cd5c6a4746d49a73a037.jpg
 
Last edited:
b602b8e19845d4f4289eb61a1a7d79e9.jpg


Tuesday 10 May 2016

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) - 82.5kgs

Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set (15 max) then 2nd set clustered to achieve same number of reps in 1st set @ 87.72% of previous 5rm

Work Sets - 125kgs (BW plus belt plus 41.75kgs) x 15, 8+4+3 - PB for 15 reps

Accessory Work

Flat Bench - 60kgs x 12, 10, 8

Press Ups x none

2 mile walk

1:00pm - 2 mile walk
 
Last edited:
Tuesday 10 May 2016

6:00pm - TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (5 sets of 6 reps) @ 68.75% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 8, 100kgs x 5
Work sets - 137.5kgs x 6, 6, 6, 6, 6

Accessory Work

SLDL - 60kgs x 10, 10, 10
 
Last edited:
4f5b1eb0a906d0f8f043d79c09b01e38.jpg


Wednesday 11 May 2016

5:50am - 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) - 82kgs

Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set (20 max) then 2nd set clustered to achieve same number of reps in 1st set @ 88.30% of previous 5rm

Work sets - 103.75kgs (BW plus belt plus 21kgs) x 15, 9+3+3

Accessory Work

Wide Grip Pullups - 82kgs (Body Weight) x 10, 10

Neutral Grip Chins - 82kgs (Body Weight) x 10, 10

6:10am - 2 mile walk
 
Last edited:
Wednesday 11 May 2016

6:00pm - TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (5 sets of 6 reps) @ 55.38% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 40kgs x 5, 60kgs x 5
Work sets - 90kgs x 6, 6, 6, 6, 6

Accessory Work

Front Squats - 60kgs x 6, 6, 6, 6, 6

Lunges - 20kgs (bar) x 20, 20
 
b45bf7d324178aca77106b5b9618a414.jpg


Thursday 12 May 2016

5:55am - 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)

Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set (10 max) then 2nd set clustered to achieve same number of reps in 1st set) @ 87.75% of previous 5rm

Work sets - 66.25kgs x 10, 6+4

Accessory Work

Side lateral raises - 7kgs x 12, 12, 12

Rear lateral raises - 7kgs x 12, 12, 12

Shrugs - 170kgs x 15, 15

6:25am - 2 mile walk
 
Last edited:
Thursday 12 May 2016

6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load) @ 70% of current 1rm

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 8, 100kgs x 5
Work sets - 140kgs x 12, 10, 8

Accessory Work

SLDL - 60kgs x 10, 10, 10
 
d4ddc713a4b8bcbff1430ca6769fa2ea.jpg


HRV note - HRV was a little bit lower than normal possibly because my son f***ed one of his car wheels last night driving into a pothole so I didn't get to sleep until 1:00 am and was up again at 5:35 so a little more than 4.5 hours sleep which is nowhere near enough for me!!!!

Friday 13 May 2016

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) - 81.75kgs

Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set (15 max) then 2nd set clustered to achieve same number of reps in 1st set @ 90.35% of previous 5rm

Work Sets - 128.75kgs (BW plus belt plus 46.25kgs) x 12, 6+3+3

Accessory Work

Flat Bench - 62.5kgs x 12, 10, 8

Press Ups x none

6:20am - 2 mile run
 
Last edited:
Weekly weigh in - Friday 13 May 2016

178.3lbs / 80.88kgs - no change

Average nett (after cardio) daily calorie intake - 2408 = last weeks body weight x 13.51
Average gross (before cardio) daily calorie intake - 2770 = last weeks body weight x 15.54

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

carbs @ 28.9% (200g)
protein @ 33.8% (234g)
fats @ 27.8% (86g)
alcohol @ 9.4%
 
You must log in or register to reply here.
Back
Top