mickc1965 training log

Monday 08 August 2016

6:00pm - HST Cycle 16

Legs

Rear Squats (Primary) - target is 30 reps in total, 1st set aiming for 15 reps (if achieved will add 2.5kgs to the bar on next workout, if not then drop back 5kgs next workout and repeat) with 2nd set being AMRAP and 3rd balance of the 30 reps - 180 seconds rest.

90kgs x 15, 10, 5

Barbell Hack Squat (Secondary) - target is 30 reps in total, 1st set aiming for 15 reps (if achieved will add 2.5kgs to the bar on next workout, if not then drop back 5kgs next workout and repeat) with 2nd set being AMRAP and 3rd balance of the 30 reps.

92.5kgs x 15, 15

Lunges (Additional) - will be dropping this exercise as sticking to compound exercises
 
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Monday 08 August 2016

MyFitnessPal

2020 kcals

Carbs - 56
Protein - 270
Fat - 78

MFP inaccuracy (macros v calories) is -14 kcals

Fitbit snapshot

4155 steps / 1.88 miles / 2357 kcals burned
 
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Tuesday 09 August 2016
6.30 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 62, average heart rate was 55.84 (range 49.15 - 69.03)

Body weight - 166.8lbs / 75.66kgs upon waking and after emptying bladder

NOT TRAINING TODAY, FAR TOO TIRED
 
Tuesday 09 August 2016

MyFitnessPal

2014 kcals

Carbs - 57
Protein - 274
Fat - 75

MFP inaccuracy (macros v calories) is -15 kcals

Fitbit snapshot

5372 steps / 2.44 miles / 2337 kcals burned
 
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I have decided to go back to daily full body training again split over 2 sessions, upper body in the morning and lower body in the evening.
 
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Further to my previous post routines will probably be as follows

Routine A

Upper Body - AM

Overhead Press - 2 sets following HST
Supinated Grip Chins - 1 set following HST
Wide Grip Pullups (body weight only) - 1 set of 15 reps
Weighted Dips - 2 sets following HST
Shrugs (rear) - 2 sets of 20-25 reps
EZ Curls - 1 set 15-20 reps
Skullcrushers - 1 set 15-20 reps

Lower Body - PM

Rear Squat - 1 set of 12-15 reps
Calf Raise - 2 sets of 20-25 reps
Barbell Hack Squat - 1 set of 12-15 reps

Routine B

Upper Body - AM

Flat Bench - 2 sets following HST
Neutral Grip Chins - 1 set following HST
Wide Grip Pullups (body weight only) - 1 set of 15 reps
Side Lateral Raises superset with Rear Lateral Raises - 2 sets of 15 reps each exercise
Shrugs (front) - 2 sets of 20-25 reps
EZ Curls - 1 set 15-20 reps
Skullcrushers - 1 set 15-20 reps

Lower Body - PM

Deadlift - 1 set of 12-15 reps
Calf Raise - 2 sets of 20-25 reps
Front Squat - 1 set of 12-15 reps
 
Wednesday 10 August 2016

5:56am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 65, average heart rate was 53.02 (range 46.51 - 65.36)

Body weight (in gym wear (naked +1.2lbs)) - 168.4lbs / 76.38kgs

6:25am - HST (Cycle 16) - Routine A Upper Body

OH Press - target is 2 sets of 15 reps with 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 @ ~82.5% of 5 rep max

62.5kgs x 12, 9

Supinated grip chins - 1 set of 15 reps @ ~82.5% of 5 rep max, if 15 reps not achieved will drop to 10 reps next workout

101.25kgs (BW plus belt plus 24.25kgs) x 15

Wide grip chins - target 1 set of 15-20 reps at body weight, once 20 reps achieved will add belt and weights incrementing 2.5kgs at a time

76.25kgs x 15

Dips - target is 2 sets of 15 reps with 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 @ ~82.5% of 5 rep max

121.25kgs (BW plus belt plus 44.25kgs) x 15, 8

Rear shrugs - target is 50 reps in 2 sets with 90 seconds rest, once achieved will add 2.5kgs to the bar and repeat

140kgs x 25, 25

EZ curls - target 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

20kgs x 20

Skullcrushers - target 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

30kgs x 20

Body weight after training and emptying bladder 166.6lbs / 75.57kgs
 
Wednesday 10 August 2016

6:20pm - Routine A Lower Body

Rear Squats - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

92.5kgs x 15

Calf raise - target is 50 reps in 2 sets, once achieved will add 2.5kgs to the bar and repeat

130kgs x 25, 25

Barbell Hack Squat - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

95kgs x 15
 
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Wednesday 10 August 2016

MyFitnessPal

2033kcals

Carbs - 49
Protein - 256
Fat - 88

MFP inaccuracy (macros v calories) is -21 kcals

Fitbit snapshot

5921 steps / 2.68 miles / 2461 kcals burned
 
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Thursday 11 August 2016

5:50 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 65, average heart rate was 56.85 (range 49.75 - 72.71)

Body weight (in gym wear (naked +1.2lbs)) - 167.8lbs / 76.11kgs

6:10am - HST (Cycle 16) - Routine B Upper Body

Neutral grip chins - target is 15 reps in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm

90kgs (BW plus belt plus 13.25kgs) x 15

Flat Bench - target is 15 reps @ in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm - recently started benching again so current 5rm unknown

72.5kgs x 15

Wide grip chins - AMRAP @ body weight while keeping good form

76kgs x 18

Side Lateral Raises superset with Rear Lateral Raises - 2 sets of 15 reps with 90 seconds rest

9.5kgs x 15, 15

Front shrugs - target is 50 reps in 2 sets with 90 seconds rest, once achieved will add 2.5kgs to the bar and repeat

120kgs x 25, 25

EZ curls - target 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

21.25kgs x 20

Skullcrushers - target 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

31.25kgs x 20

Body weight after training and emptying bladder 166.2lbs / 75.39kgs
 
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Thursday 11 August 2016

6:15pm - Routine B Lower Body

Deadlift - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

127.5kgs x 15

Calf raise - target is 50 reps in 2 sets, once achieved will add 2.5kgs to the bar and repeat

132.5kgs x 25, 25

Front Squat - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

65kgs x 15
 
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Thursday 11 August 2016

MyFitnessPal

2033 kcals

Carbs - 25
Protein - 233
Fat - 108

MFP inaccuracy (macros v calories) is -42 kcals

Fitbit snapshot

6257 steps / 2.83 miles / 2689 kcals burned
 
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Weekly weigh in - Friday 12 August 2016

* Average Weight - 166.6bs / 75.57kgs - down 1.8lbs / 0.81kg

Average nett (after cardio) daily calorie intake - 2019 = last weeks body weight x 11.99 / Average gross (before cardio) no cardio performed.

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

carbs @ 10.5% (53g)
protein @ 51.6% (261g)
fats @ 37.9% (85g)
alcohol @ 0%

* Average Weight is calculated as follows

Average over the last 7 days
Average excluding highest and lowest
Average excluding the two highest and two lowest
Average from Monday to Friday
Average from Tuesday to Friday
Average from Wednesday to Friday

Final figure is the average of the above averages (a faff I know but its easy in a spreadsheet lol)
 
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Will now start a reverse diet slowly adding calories back in aiming to get to maintenance calories by mid / late September then hold it there for a month then a slow bulk, this weeks increase will be body weight x 13 which gives me 2166 kcals followed by weekly increments of body weight x 0.5, also trying a keto diet and see how that goes, should probably drop protein to below 165g if I want to go into ketosis but I will struggle to be honest!!
 
Friday 12 August 2016

6:39am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 65, average heart rate was 54.06 (range 47.15 - 74.20)

Very poor sleep awake from 2:30am

Body weight (in gym wear (naked +1.2lbs)) -168zlbs / 76.20kgs

6:45am - HST (Cycle 16) - Routine A Upper Body

Supinated grip chins - target is 15 reps @ ~85% of 5 rep max in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm.

103.75kgs (BW plus belt plus 27kgs) x 15

OH Press - target is 10 reps @ ~85% of 5 rep max in one AMRAP set, if 10 reps not achieved then I will drop to 5 reps next workout plus a metabolic set @ this cycles 15rm

65kgs x 10

Wide grip chins - AMRAP while keeping good form

76kgs x 20

Dips - target is 15 reps @ ~85% of 5 rep max in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm

125kgs (BW plus belt plus 48.25kgs) x 13+2

Rear shrugs - target is 50 reps in 2 sets with 90 seconds rest, once achieved will add 2.5kgs to the bar and repeat

142.5kgs x 25, 26

EZ curls - target is 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

22.5kgs x 20

Skullcrushers - target is 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

32.5kgs x 20

Body weight after training and emptying bladder 166.2lbs / 75.39kgs
 
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Friday 12 August 2016

5:45pm - Routine A Lower Body

Rear Squats - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

82.5kgs x 15

Calf raise - target is 50 reps in 2 sets, once achieved will add 2.5kgs to the bar and repeat

135kgs x 25, 21+4

Barbell Hack Squat - 1 set of 15 reps adding 2.5 kgs to the bar each workout until I stall then reduce load by ~10% and repeat

97.5kgs x 15
 
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mickc1965 said:
125kgs (BW plus belt plus 48.25kgs) x 13+2
Click to expand...
Your dipping strength is impressive, Mick. I know you train at home so am wondering what set up you use for dips?
I actually prefer weighted dips to benching but I don't currently have any way I can do them (except bw ones in a corner of the kitchen worktop). I need to focus on benching for a couple of months but would like to get something sorted. I have a couple of supposed dip handles on the squat stands I use but they are far too fiddly to adjust for dipping and can't be set close enough together for my liking.
What's your preferred hand-spacing, body-lean, & depth?
 
Lol said:
Your dipping strength is impressive, Mick. I know you train at home so am wondering what set up you use for dips?
I actually prefer weighted dips to benching but I don't currently have any way I can do them (except bw ones in a corner of the kitchen worktop). I need to focus on benching for a couple of months but would like to get something sorted. I have a couple of supposed dip handles on the squat stands I use but they are far too fiddly to adjust for dipping and can't be set close enough together for my liking.
What's your preferred hand-spacing, body-lean, & depth?
Click to expand...

Cheers @Lol, I used to be quite strong for my size on pressing exercises back in the day, not very strong (single at 142.5 kgs on flat bench) but stronger than many in the gym I used to train at (hardcore gym where those that could out bench me we juicing, not all but most of them), nowhere near those loads nowadays.

I have a half rack with a dip bar attachment and the bars are 24 inches (600mm apart), I lean forward not sure of angle to ensure pecs gets activated but inevitably I straighten up as I tire towards the end of the set, depth I aim to get the humerus and forearm 90° at the bottom of the movement, towards the end of the set once I notice a shorter ROM I stop the set, sometimes the first couple reps are a little short particularly once the load is above my 10rm
 
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Friday 12 August 2016

MyFitnessPal

2147 kcals

Nett Carbs - 12g
Fibre - 14g
Protein - 246g
Fat - 116g

Fitbit snapshot

7919 steps / 3.59 miles / 2555 kcals burned
 
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Saturday 13 August 2016

6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 60, average heart rate was 59.48 (range 53.47 - 74.29)

Body weight (in gym wear (naked +1.2lbs)) - 168.0lbs / 76.20kgs

7:00am - HST (Cycle 16) - Routine B Upper Body

Neutral grip chins - target is 15 reps @ ~77.5% of 5 rep max in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm

95kgs (BW plus belt plus 18.25kgs) x 15

Flat Bench - target is 15 reps @ in one AMRAP set, if 15 reps not achieved will do the remainder in myo reps until reps drop below 10 on the first set then I will drop to 5 reps and do a metabolic set @ this cycles 15rm - recently started benching again so current 5rm unknown

75kgs x 15

Wide grip chins - AMRAP @ 80kgs (for consistency) while keeping good form

80kgs (BW plus belt plus 3.25kgs) x 20

Side Lateral Raises superset with Rear Lateral Raises - 2 sets of 15 reps with 90 seconds rest

9.5kgs x 15, 15

Front shrugs - target is 50 reps in 2 sets with 90 seconds rest, once achieved will add 2.5kgs to the bar and repeat

122.5kgs x 25, 25

EZ curls - target 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

23.75kgs x 18

Skullcrushers - target 1 set of 15-20 reps at body weight, once 20 reps achieved will add 1.25kgs at a time

33.75kgs x 18

Body weight after training and emptying bladder 166.0lbs / 75.29kgs
 
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