mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Monday 13 June 2016
6:15am - 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) - 80.5kgs
Overhead Press - 65kgs x 12, 8, 6, 4
Side lateral raises - 9.5kgs x 12, 10, 8
Rear lateral raises - 9.5kgs x 12, 10, 8
Shrugs - 150kgs x 15, 15, 15
6:45am - 4 mile walk
6:15am - 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) - 80.5kgs
Overhead Press - 65kgs x 12, 8, 6, 4
Side lateral raises - 9.5kgs x 12, 10, 8
Rear lateral raises - 9.5kgs x 12, 10, 8
Shrugs - 150kgs x 15, 15, 15
6:45am - 4 mile walk
mickc1965
Well-Known Member
Tuesday 14 June 2016
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
Dips - 130kgs (BW plus belt plus 48.25kgs) x 12, 8, 6, 4
Flat Bench - 77.5kgs x 12, 6, 5, 4, 3
Accessory Work
Press Ups x 15, 15, 15
Skullcrushers - 32.5kgs x 12, 10, 8
6:35am - 2 mile walk
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
Dips - 130kgs (BW plus belt plus 48.25kgs) x 12, 8, 6, 4
Flat Bench - 77.5kgs x 12, 6, 5, 4, 3
Accessory Work
Press Ups x 15, 15, 15
Skullcrushers - 32.5kgs x 12, 10, 8
6:35am - 2 mile walk
Last edited:
mickc1965
Well-Known Member
Tuesday 14 June 2016
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load)
Rear Squats (162.5kgs x 1)
Warm ups - 40kgs x 5, 60kgs x 5, 80kgs x 2
Work sets - 102.5kgs x 12, 10, 8
Barbell Hack Squat - 80kgs x 12, 10, 8
Lunges - 20kgs x 12, 10, 8
6:00pm - TRAINING PROTOCOL - warm ups then 30 reps (target is to achieve this in 3 sets before increasing load)
Rear Squats (162.5kgs x 1)
Warm ups - 40kgs x 5, 60kgs x 5, 80kgs x 2
Work sets - 102.5kgs x 12, 10, 8
Barbell Hack Squat - 80kgs x 12, 10, 8
Lunges - 20kgs x 12, 10, 8
mickc1965
Well-Known Member
Wednesday 15 June 2016
1:00pm - 3 mile walk
5:45pm - TRAINING PROTOCOL - target is 30 reps in 3 sets (90 seconds rest between sets) before increasing load
Body weight (in gym wear) - 80.5kgs
Supinated Grip Chins - 106.25kgs (BW plus belt plus 25kgs) x 12, 10, 8
Wide Grip Pullups - 95kgs (BW plus belt plus 13.75kgs) x 12, 10, 8
Notes - noticed ROM was not very good so will go back to body weight to get the full range of motion again before adding weight.
Neutral Grip Chins - 95kgs (BW plus belt plus 13.75kgs) x 12, 10, 8
EZ Barbell Curls - 22.5kgs x 12, 10, 8
1:00pm - 3 mile walk
5:45pm - TRAINING PROTOCOL - target is 30 reps in 3 sets (90 seconds rest between sets) before increasing load
Body weight (in gym wear) - 80.5kgs
Supinated Grip Chins - 106.25kgs (BW plus belt plus 25kgs) x 12, 10, 8
Wide Grip Pullups - 95kgs (BW plus belt plus 13.75kgs) x 12, 10, 8
Notes - noticed ROM was not very good so will go back to body weight to get the full range of motion again before adding weight.
Neutral Grip Chins - 95kgs (BW plus belt plus 13.75kgs) x 12, 10, 8
EZ Barbell Curls - 22.5kgs x 12, 10, 8
mickc1965
Well-Known Member
Thursday 16 June 2016
5:50am - 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
Overhead Press - 60kgs x 12, 10, 8
Side lateral raises - 9.5kgs x 12, 10, 8
Rear lateral raises - 9.5kgs x 12, 10, 8
Shrugs - 150kgs x 15, 15, 15
6:20am - 2 mile walk
5:50am - 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
Overhead Press - 60kgs x 12, 10, 8
Side lateral raises - 9.5kgs x 12, 10, 8
Rear lateral raises - 9.5kgs x 12, 10, 8
Shrugs - 150kgs x 15, 15, 15
6:20am - 2 mile walk
mickc1965
Well-Known Member
Friday 17 June 2016
Not a good score at all, could be last nights all out deadlifting followed by front squats!!!! Will see what the next few days scores are before deciding if a deload is required.
5:50am - TRAINING PROTOCOL - target is 30 reps in 3 sets (90 seconds rest between sets) before increasing load (not press ups)
Body weight (in gym wear) - 79.25kgs
Dips - 130kgs (BW plus belt plus 50.75kgs) x 12, 8, 6, 4
Flat Bench - 76.25kgs x 12, 6, 5, 4, 3
Press Ups x 15, 15, 15
Skullcrushers - 32.5kgs x 12, 10, 8
6:25am - 2 mile walk
Not a good score at all, could be last nights all out deadlifting followed by front squats!!!! Will see what the next few days scores are before deciding if a deload is required.
5:50am - TRAINING PROTOCOL - target is 30 reps in 3 sets (90 seconds rest between sets) before increasing load (not press ups)
Body weight (in gym wear) - 79.25kgs
Dips - 130kgs (BW plus belt plus 50.75kgs) x 12, 8, 6, 4
Flat Bench - 76.25kgs x 12, 6, 5, 4, 3
Press Ups x 15, 15, 15
Skullcrushers - 32.5kgs x 12, 10, 8
6:25am - 2 mile walk
Last edited:
mickc1965
Well-Known Member
Weekly weigh in - Friday 17 June 2016
174.0lbs / 78.93kgs - down 0.5lbs / 0.22kgs
Average nett (after cardio) daily calorie intake - 2356= last weeks body weight x 13.50
Average gross (before cardio) daily calorie intake - 2657 = last weeks body weight x 15.23
average daily macros (c/p/f are from food only)
carbs @ 23.1% (153g)
protein @ 35.6% (237g)
fats @ 28.9% (85g)
alcohol @ 12.4%
174.0lbs / 78.93kgs - down 0.5lbs / 0.22kgs
Average nett (after cardio) daily calorie intake - 2356= last weeks body weight x 13.50
Average gross (before cardio) daily calorie intake - 2657 = last weeks body weight x 15.23
average daily macros (c/p/f are from food only)
carbs @ 23.1% (153g)
protein @ 35.6% (237g)
fats @ 28.9% (85g)
alcohol @ 12.4%
Last edited:
mickc1965
Well-Known Member
Saturday 18 June 2016
8:00am - DELOAD
Body weight (in gym wear) - 79kgs
Supinated Grip Chins - 79kgs x 10, 10, 10
Wide Grip Pullups - 79kgs x 10, 10, 10
Neutral Grip Chins - 79kgs x 10, 10, 10
EZ Barbell Curls - 17.5kgs x 10, 10, 10
8:20am - 2 mile walk
8:00am - DELOAD
Body weight (in gym wear) - 79kgs
Supinated Grip Chins - 79kgs x 10, 10, 10
Wide Grip Pullups - 79kgs x 10, 10, 10
Neutral Grip Chins - 79kgs x 10, 10, 10
EZ Barbell Curls - 17.5kgs x 10, 10, 10
8:20am - 2 mile walk
Last edited: