mickc1965 training log

Wednesday 03 August 2016

6:10 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 64, average heart rate was 59.33 (range 51.94 - 70.30)

Body weight (in gym wear (naked +1.2lbs)) - 171.8lbs / 77.93kgs

6:25am - HST (Cycle 16)

Chest

Dips (Primary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~75% of 5 rep max

110kgs (BW plus belt plus 31.5kgs) x 15, 15

Flat Bench (Secondary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~75% of 5 rep max (projected)

66.25kgs x 15, 12

Press Ups (Additional) - 2 sets of 15 reps

BW x 15, 15

Calves

Calf raises - target is 100 reps in 4 sets, once achieved will add 2.5kgs to the bar and repeat

127.5kgs x 25, 25, 23, 18, 9
 
I may have to increase carbs (or add fibre as a supplement) as currently not done a number 2 in 6 days and the last bowel movement was quite a bad case of diarrhea (last Thursday night on holiday) and before that I was a bit constipated for about 4 or 5 days (couple of small movements) following 10 days of carbs generally below 80 g per day, looking at records prior to my holiday fibre was only about 15-20 g per day so that could have caused the constipation but since holiday fibre has been slightly better at 20-25 g per day but not at my norm of 30+.

I know low carb diets can cause constipation but would it be after 10 days or so?
 
Wednesday 03 August 2016

6:10pm - HST (Cycle 16)

Shoulders

OH Press (Primary) - target is 2 sets of 15 reps (180 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~75% of 5 rep max

57.5kgs x 15, 12

Note - doing chest in the morning is having a major impact on OH Press, just about got 15 and normally that would be at 65kgs

Side Lateral Raises (Isolation) - 2 sets of 15 reps with 90 seconds rest

9.5kgs x 15, 15

Rear Lateral Raises (Isolation) - 2 sets of 15 reps with 90 seconds rest

9.5kgs x 15, 15

Triceps

Skullcrushers - target is 3 sets of 15 reps with 90 seconds rest, once achieved will add 1.25kgs to the bar and repeat

26.25kgs x 15, 15, 15
 
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Wednesday 03 August 2016

MyFitnessPal

1990 kcals

Carbs - 57
Protein - 265
Fat - 75

MFP inaccuracy (macros v calories) is -27 kcals

Fitbit snapshot

4829 steps / 2.19 miles / 2371 kcals burned
 
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Thursday 04 August 2016

6:08 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 57.91 (range 52.60 - 68.80)

Body weight (in gym wear (naked +1.2lbs)) - 171.4lbs / 77.75kgs

6:25am - HST (Cycle 16)

Back

Supinated grip chins (Primary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~75% of 5 rep max

91.25kgs (BW plus belt plus 12.75kgs) x 15, 15

Neutral grip chins (Secondary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~77.5% of 5 rep max (projected)

82.5kgs (BW plus belt plus 4kgs) x 15, 15

Wide grip chins (Additional) - target is 2 sets of 15 reps at body weight with 90 seconds rest, will add weight to belt once achieved

77.75kgs x 15, 11

Traps

Rear shrugs - target is 100 reps in 4 sets with 90 seconds rest, once achieved will add 2.5kgs to the bar and repeat

135kgs x 25, 25, 20, 17, 13

Biceps

EZ curls - target is 3 sets of 15 reps with 90 seconds rest, once achieved will add 1.25kgs to the bar and repeat

18.75kgs x 15, 15, 12
 
Thursday 04 August 2016

6:10pm - HST Cycle 16

Legs

Rear Squats (Primary) - target is 2 sets of 15 reps (180 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~75% of 5 rep max

88.75kgs x 15, 10

Barbell Hack Squat (Secondary) - target is 2 sets of 15 reps (180 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~75% of 5 rep max

90kgs x 15, 15

Lunges (Additional) - target is 2 sets of 15 reps with 90 seconds rest, once achieved will add 2.5kgs to the bar and repeat

20kgs x 15, 11
 
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Thursday 04 August 2016

MyFitnessPal

1960 kcals

Carbs - 59
Protein - 265
Fat - 71

MFP inaccuracy (macros v calories) is -25 kcals

Fitbit snapshot

5554 steps / 2.6 miles / 2548 kcals burned
 
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2.5kg increments for shrugs seems quite low (<2%) Have you thought of, or tried doing, one large Myo-rep set for these?
Also, I have no idea how you can do so many high-rep sets of chins? Darned impressive.
 
Friday 05 August 2016

6:18 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 60, average heart rate was 58.74 (range 52.42 - 73.23)

Body weight (in gym wear (naked +1.2lbs)) - 170lbs / 77.11kgs

6:35am - HST (Cycle 16)

Chest

Dips (Primary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~77.5% of 5 rep max

113.75kgs (BW plus belt plus 36kgs) x 15, 12

Flat Bench (Secondary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~77.5% of 5 rep max (projected)

68.75kgs x 15, 10

Press Ups (Additional) - 2 sets of 15 reps

15, 15

Calves

Calf raises - target is 100 reps in 4 sets, once achieved will add 2.5kgs to the bar and repeat

127.5kgs x 25, 25, 25, 19+6
 
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Lol said:
2.5kg increments for shrugs seems quite low (<2%) Have you thought of, or tried doing, one large Myo-rep set for these?
Click to expand...

I would generally agree with that statement but I am at pretty much max loads to achieve 100 reps in 4 sets so not much scope for larger increases, could do Myo reps but my elbows would probably flare up again without large enough breaks between sets.

Lol said:
Also, I have no idea how you can do so many high-rep sets of chins? Darned impressive.
Click to expand...

One advantage of being lighter in body weight, do tend to struggle once I have enough weight on belt to get 10 reps or less!!
 
Weekly weigh in - Friday 05 August 2016

168.4bs / 76.38kgs - down 5.2lbs / 2.36kg from holiday weight

Average nett (after cardio) daily calorie intake - 2080 = last weeks body weight x 11.98
Average gross (before cardio) daily calorie intake - 2080 = last weeks body weight x 11.98

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

carbs @ 13.5% (70g)
protein @ 48.0% (250g)
fats @ 34.9% (81g)
alcohol @ 0%
 
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Friday 05 August 2016

6:10pm - HST (Cycle 16)

Shoulders

OH Press (Primary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~77.5% of 5 rep max

58.75kgs x 15, 10

Side Lateral Raises (Isolation) - 2 sets of 15 reps with 90 seconds rest

9.5kgs x 15, 15

Rear Lateral Raises (Isolation) - 2 sets of 15 reps with 90 seconds rest

9.5kgs x 15, 15

Triceps

Skullcrushers - target is 3 sets of 15 reps with 90 seconds rest, once achieved will add 1.25kgs to the bar and repeat

27.5kgs x 15, 15, 15
 
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Friday 05 August 2016

MyFitnessPal

1950 kcals

Carbs - 58
Protein - 265
Fat - 71

MFP inaccuracy (macros v calories) is -19 kcals

Fitbit snapshot

8589 steps / 3.89 miles / 2595 kcals burned
 
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Saturday 06 August 2016

7:00 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 60.97 (range 54.61 - 69.58)

Body weight (in gym wear (naked +1.2lbs)) - 169.8lbs / 77.02kgs

7:25am - HST (Cycle 16)

Back

Supinated grip chins (Primary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~77.5% of 5 rep max

95kgs (BW plus belt plus 17.25kgs) x 15, 15

Neutral grip chins (Secondary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~77.5% of 5 rep max (projected)

86.25kgs (BW plus belt plus 8.5kgs) x 15, 15

Wide Grip (Additional) - target is 2 sets of 15 reps at body weight with 90 seconds rest, will add weight to belt once achieved

77kgs x 15, 13

Traps

Rear shrugs - target is 100 reps in 4 sets with 90 seconds rest, once achieved will add 2.5kgs to the bar and repeat

135kgs x 25, 25, 25, 25

Biceps

EZ curls - target is 3 sets of 15 reps with 90 seconds rest, once achieved will add 1.25kgs to the bar and repeat

18.75kgs x 15, 15, 15
 
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Saturday 06 August 2016

6:40pm - HST Cycle 16

Legs

Deadlift (Primary) - target is 2 sets of 15 reps (180 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~75% of 5 rep max

125kgs x 15, 10

Front Squat (Secondary) - target is 2 sets with 180 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max

62.5kgs x 15, 10

SLDL (Additional) - target is 2 sets of 15 reps with 90 seconds rest, once achieved will add 2.5kgs to the bar and repeat

52.5kgs x 15, 12
 
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Saturday 06 August 2016

MyFitnessPal

2003 kcals

Carbs - 67
Protein - 273
Fat - 71

MFP inaccuracy (macros v calories) is -4 kcals

Fitbit snapshot

6223 steps / 2.82 miles / 2617 kcals burned
 
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Sunday 07 August 2016

7:45 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 56.46 (range 51.37 - 70.22)

Today was going to be a rest day but with a HRV score of 10 I decided to train but will take a day off in the week when I get a low reading (6 or below)

Body weight (in gym wear (naked +1.2lbs)) - 169.2lbs / 76.75kgs

8:00am - HST (Cycle 16)

Shoulders

OH Press (Primary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~80% of 5 rep max

61.25kgs x 15, 9

Side Lateral Raises (Isolation) - 2 sets of 15 reps with 90 seconds rest

9.5kgs x 15, 15

Rear Lateral Raises (Isolation) - 2 sets of 15 reps with 90 seconds rest

9.5kgs x 15, 15

Decided to swap shoulders and chest around as doing chest AM was having too much of an impact on shoulders later on in the day

Calves

Calf raises - target is 100 reps in 4 sets, once achieved will add 2.5kgs to the bar and repeat

127.5kgs x 25, 25, 26, 16 (lost balance), 9

Body weight after training and emptying bladder 167.0lbs / 75.75kgs
 
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Sunday 07 August 2016

Body weight (in gym wear (naked +1.2lbs)) - 171.0lbs / 77.56kgs

6:15pm - HST (Cycle 16)

Chest

Dips (Primary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~80% of 5 rep max

117.5kgs (BW plus belt plus 39.25kgs) x 15, 10

Flat Bench (Secondary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~80% of 5 rep max (projected)

70kgs x 15, 7

Press Ups (Additional) - 2 sets of 15 reps

15, 15

Triceps

Skullcrushers - target is 3 sets of 15 reps with 90 seconds rest, once achieved will add 1.25kgs to the bar and repeat

28.75kgs x 15, 15, 12
 
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Sunday 07 August 2016

MyFitnessPal

2095 kcals

Carbs - 55
Protein - 241
Fat - 100

MFP inaccuracy (macros v calories) is -11 kcals

Fitbit snapshot

8643 steps / 3.92 miles / 2730 kcals burned
 
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Monday 08 August 2016

6:10 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 62, average heart rate was 56.13 (range 46.90 - 71.28)

Body weight (in gym wear (naked +1.2lbs)) - 169.0lbs / 77.66kgs

6:25am - HST (Cycle 16)

Back

Supinated grip chins (Primary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~80% of 5 rep max

97.50kgs (BW plus belt plus 19.25kgs) x 15, 12

Neutral grip chins (Secondary) - target is 2 sets of 15 reps (90 seconds rest, if 15 reps not achieved on 1st set then will drop to 10 reps next workout, 2nd set will be AMRAP up to 15 reps max) @ ~80% of 5 rep max (projected)

88.75kgs (BW plus belt plus 10.5kgs) x 15, 13

Wide grip chins (Additional) - target is 2 sets of 15 reps at body weight with 90 seconds rest, will add weight to belt once achieved

77.5kgs x 15, 12

Traps

Rear shrugs - target is 100 reps in 4 sets with 90 seconds rest, once achieved will add 2.5kgs to the bar and repeat

137.5kgs x 25, 25, 21, 18, 11

Biceps

EZ curls - target is 3 sets of 15 reps with 90 seconds rest, once achieved will add 1.25kgs to the bar and repeat

20kgs x 15, 15, 12

Body weight after training and emptying bladder 167.0lbs / 75.75kgs
 
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