mickc1965 training log

Monday 06 June 2016

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5:25am - 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) - 79.75kgs

Dips (94kgs x 25, 107.75kgs x 20, 121.5kgs x 15 / 135.5kgs x 10 / 142.5kgs x 5) 1 AMRAP set @ 102.63% of previous 5rm followed by 15 reps @ this cycles 15rm (clustered)

Work Set - 146.25kgs (BW plus belt plus 65.7kgs) x 5
Metabolic Set - 125kgs (BW plus belt plus 44.5kgs) x 11+4

Flat Bench (total of 30 reps with 60 seconds between sets)

72.5kgs x 12, 10, 8

Press Ups x 12, 12, 12

Skullcrushers (total of 30 reps with 60 seconds between sets)

31.25kgs x 12, 10, 8

5:55am - 4 mile walk
 
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Monday 06 June 2016

6:00pm - 2 mile walk

6:35pm - TRAINING PROTOCOL - nothing specific

Calf Raises - 140kgs x 15, 15, 15

Side Bends - 10kgs x 30, 30, 30

Hanging Knee Raises - 25, 25, 25

Crunches - 10kgs x 25, 25, 25
 
Tuesday 07 June 2016

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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)

Body weight (in gym wear) - 80kgs

Supinated Grip Chins (??kgs x 25, 93kgs x 20, 101.25kgs x 15 / 109.75kgs x 10 / 117.5kgs x 5) 1 AMRAP set @ 103.19% of previous 5rm followed by 15 reps @ this cycles 15rm (clustered)

Work set - 121.25kgs (BW plus belt plus 40.5kgs) x 5
Metabolic Set - 106.25kgs (BW plus belt plus 25.5kgs) x 11+4

Wide Grip Pullups (total of 30 reps with 60 seconds between sets)

92.5kgs (BW plus belt plus 11.75kgs) x 12, 10, 7+1

Neutral Grip Chins (total of 30 reps with 60 seconds between sets)

91.25kgs (BW plus belt plus 10.5kgs) x 12, 10, 8

EZ Barbell Curls (total of 30 reps with 60 seconds between sets)

22.5kgs x 12, 10, 8

6:25am - 2 mile walk
 
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Tuesday 07 June 2016

6:00pm - TRAINING PROTOCOL - DELOAD DAY warm ups then 30 reps (6 sets of 5 reps) @ 61.53% of current 1rm

Rear Squats (162.5kgs x 1)

Warm ups - 40kgs x 5, 60kgs x 5, 80kgs x 2
Work sets - 100kgs x 5, 5, 5, 5, 5, 5

Accessory Work

Front Squats (total of 30 reps (6 sets of 5 reps) with 60 seconds between sets)

70kgs x 5, 5, 5, 5, 5, 5

Barbell Hack Squat (total of 30 reps (6 sets of 5 reps) with 60 seconds between sets)

70kgs x 5, 5, 5, 5, 5, 5
 
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Wednesday 08 June 2016

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HRV Note - despite the score being 10 I felt completely knackered on waking this morning, tomorrow is another day off as got to get my missus to hospital in London by 7am so on a train at 5:30ish

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)

Body weight (in gym wear) - 80kgs

Overhead Press (51kgs x 25, 58.25kgs x 20, 65kgs x 15 / 71.25kgs x 10 / 75.5kgs x 5) 1 AMRAP set @ 100% of previous 15rm followed by 15 reps (clustered)

Work sets - 65kgs x 15, 9+0 (two attempts total fail), 6 (did this set after shrugs to keep volume up)

Accessory Work

Side lateral raises - 8kgs x 15, 15, 15

Rear lateral raises - 8kgs x 15, 15, 15

Shrugs - 170kgs x 15, 15

6:25am - 2 mile walk
 
Wednesday 08 June 2016

No time to train tonight as stayed at work late [emoji22]

2567 kcals less 198 (walking)

MyFitnessPal macros

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Fitbit snapshot

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Thursday 09 June 2016

2583 kcals less 198 (walking)

MyFitnessPal macros

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Fitbit snapshot

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Life has just thrown a potentially massive curve ball so HST training is out of the window at the moment as training is likely to be intermittent depending on news next week so training will be using loads where 30 reps are the target in 3 sets (90 seconds rest between sets) before adding load to the bar etc
 
Friday 10 June 2016

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5:45am - TRAINING PROTOCOL - warm ups then 30 reps - target is to achieve this in 3 sets before increasing load with 90 seconds rest between sets

Body weight (in gym wear) - 80kgs

Dips - 127.5kgs (BW plus belt plus 46.75kgs) x 12, 10, 8

Flat Bench - 75kgs x 12, 10, 8

Press Ups x 15, 15, 15

Skullcrushers - 32.5kgs x 12, 10, 8

6:15am - 2 mile walk
 
Weekly weigh in - Friday 10 June 2016

174.5lbs / 79.15kgs - down 0.4lbs / 0.18kgs

Average nett (after cardio) daily calorie intake - 2365 = last weeks body weight x 13.52
Average gross (before cardio) daily calorie intake - 2675 = last weeks body weight x 15.29

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

carbs @ 29.9% (200g)
protein @ 32.1% (215g)
fats @ 23.9% (71g)
alcohol @ 14.1%
 
mickc1965 said:
Life has just thrown a potentially massive curve ball so HST training is out of the window at the moment as training is likely to be intermittent depending on news next week
Click to expand...

Hope things are ok mate?
Life is full of ups and downs, and sometimes training, however irregular can/does help to cope and even take your mind off things, even if only very briefly.

Best of luck

Brix
 
Thanks Brix,

I have sent you a message explaining current situation but training has helped over the last 6 months or so, it has kept me sane I think.
 
Friday 10 June 2016

1:00pm - 2 mile walk

6:40pm - TRAINING PROTOCOL - warm ups then 30 reps - target is to achieve this in 3 sets before increasing load with 180 seconds rest between sets

Deadlift (200kgs x 1)

Warm ups - 60 kgs x 8, 100kgs x 5, 130kgs x 2
Work sets - 150kgs x 12, 10, 8

Accessory Work (total of 30 reps with 90 seconds between sets)

SLDL - 65kgs x 10, 10, 10
 
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Saturday 11 June 2016

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6:00am - TRAINING PROTOCOL - warm ups then 30 reps - target is to achieve this in 3 sets before increasing load with 90 seconds rest between sets

Body weight (in gym wear) - 80kgs

Supinated Grip Chins - 105kgs (BW plus belt plus 24.25kgs) x 12, 10, 8

Wide Grip Pullups - 92.5kgs (BW plus belt plus 11.75kgs) x 12, 10, 8

Neutral Grip Chins - 92.5kgs (BW plus belt plus 11.75kgs) x 14, 10, 6

EZ Barbell Curls - 22.5kgs x 12, 10, 8

6:30am - 5 mile walk
 
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Saturday 11 June 2016

1:45pm - TRAINING PROTOCOL - nothing specific

Calf Raises - 150kgs x 15, 15, 15

Side Bends - 10kgs x 30, 30, 30

Hanging Knee Raises - 25, 25, 25

Crunches - 10kgs x 25, 25, 25
 
Saturday 11 June 2016

6405 kcals less 494 (walking) - celebrated birthday early with family, significant amount of alcohol and chocolate fudge cake consumed

MyFitnessPal macros (not alcohol)

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Fitbit snapshot

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