mickc1965 training log

Sunday 19 June 2016

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6:00am - DELOAD

Body weight (in gym wear) - 79.25kgs

Overhead Press - 47.5kgs x 10, 10, 10

Side lateral raises - 7kgs x 10, 10, 10

Rear lateral raises - 7kgs x 10, 10, 10

Shrugs - 120kgs x 10, 10, 10

6:30am - 2 mile walk

Lunch time - 3 mile walk (to pub and back, well it is Fathers Day)
 
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Sunday 19 June 2016

7:30pm - TRAINING PROTOCOL - nothing specific

Calf Raises - 120kgs x 25, 25, 25, 25

Side Bends - 15kgs x 30, 30, 30

Hanging Knee Raises - 30, 30, 30

Crunches - 15kgs x 25, 25, 25
 
Sunday 19 June 2016

2304 kcals plus 546 kcals of alcohol less 491 (walking)

MyFitnessPal macros (excluding alcohol)

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Fitbit snapshot

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Monday 20 June 2016

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5:45am - TRAINING PROTOCOL - DELOAD

Body weight (in gym wear) - 79.25kgs

Dips - 95kgs (BW plus belt plus 15kgs) x 10, 10, 10

Flat Bench - 60kgs x 10, 10, 10

Press Ups x 10, 10, 10

Skullcrushers - 22.5kgs x 10, 10, 10

6:15am - 2 mile walk
 
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Monday 20 June 2016

6:00pm - TRAINING PROTOCOL - DELOAD

Deadlift - 100kgs x 10, 10, 10

Front Squats - 50kgs x 10, 10, 10

SLDL - 50kgs x 10, 10, 10
 
Tuesday 21 June 2016

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5:40am - TRAINING PROTOCOL - 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

6:10am - 2 mile walk
 
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Tuesday 21 June 2016

6:00pm - TRAINING PROTOCOL - nothing specific

Calf Raises - 120kgs x 25, 25, 25, 25

Side Bends - 15kgs x 30, 30, 30

Russian Twists - 10kgs x 30, 30, 30

Crunches - 15kgs x 25, 25, 25
 
Wednesday 22 June 2016

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5:45am - TRAINING PROTOCOL - DELOAD

Body weight (in gym wear) - 79kgs

Overhead Press - 47.5kgs x 10, 10, 10

Side lateral raises - 7kgs x 10, 10, 10

Rear lateral raises - 7kgs x 10, 10, 10

Shrugs - 120kgs x 10, 10, 10

6:10am - 2 mile walk
 
Wednesday 22 June 2016

6:00pm - TRAINING PROTOCOL - DELOAD

Rear Squats - 80kgs x 10, 10, 10

Barbell Hack Squat - 75kgs x 10, 10, 10

Lunges - 20kgs x 10, 10, 10
 
Thursday 23 June 2016

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5:30am - TRAINING PROTOCOL - DELOAD

Body weight (in gym wear) - 79kgs

Dips - 95kgs (BW plus belt plus 15.25kgs) x 10, 10, 10

Flat Bench - 60kgs x 10, 10, 10

Press Ups x 10, 10, 10

Skullcrushers - 22.5kgs x 10, 10, 10

6:00am - 2 mile walk

Then cast my vote on the EU Referendum
 
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Thursday 23 June 2016

6:00pm - TRAINING PROTOCOL - nothing specific

Calf Raises - 120kgs x 25, 25, 25, 25

Side Bends - 15kgs x 30, 30, 30

Russian Twists - 10kgs x 30, 30, 30

Crunches - 15kgs x 30, 30, 30
 
Friday 24 June 2016

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5:40am - TRAINING PROTOCOL - 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

6:05am - 2 mile walk
 
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Weekly weigh in - Friday 24 June 2016

172.6lbs / 78.29kgs - down 1.4lbs / 0.64kgs

Average nett (after cardio) daily calorie intake - 2349= last weeks body weight x 13.50
Average gross (before cardio) daily calorie intake - 2587 = last weeks body weight x 14.87

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

carbs @ 37.3% (241g)
protein @ 35.2% (228g)
fats @ 24.3% (70g)
alcohol @ 3.1%
 
Friday 24 June 2016

6:00pm - TRAINING PROTOCOL - DELOAD

Deadlift - 100kgs x 10, 10, 10

Front Squats - 50kgs x 10, 10, 10

SLDL - 50kgs x 10, 10, 10
 
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