mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Friday 02 September 2016
6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 59.94 (range 52.97 - 73.23)
Still feel pretty rough this morning hence the higher average heart rate
Body weight on waking and emptying bladder - 164.8lbs / 74.75kgs
6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 59.94 (range 52.97 - 73.23)
Still feel pretty rough this morning hence the higher average heart rate
Body weight on waking and emptying bladder - 164.8lbs / 74.75kgs
mickc1965
Well-Known Member
Weekly weigh in - Friday 02 September 2016
Average Weight 165.0bs / 74.84kgs - up 2.5lbs / 1.13kg
Average nett (after cardio) daily calorie intake - 2727 = last weeks body weight x 16.78 / Gross (before cardio) - 2870 (x 17.66)
Average daily macros (c/p/f are from food only)
carbs @ 12.1% (86g)
protein @20.1 % (143g)
fats @ 57.0% (181g)
alcohol @ 10.8%
Average Weight is calculated over the last 7 days
Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every 1000 steps over that figure 50 kcals will be deducted as cardio, should I do any running or cycling this will be logged separately
Average Weight 165.0bs / 74.84kgs - up 2.5lbs / 1.13kg
Average nett (after cardio) daily calorie intake - 2727 = last weeks body weight x 16.78 / Gross (before cardio) - 2870 (x 17.66)
Average daily macros (c/p/f are from food only)
carbs @ 12.1% (86g)
protein @20.1 % (143g)
fats @ 57.0% (181g)
alcohol @ 10.8%
Average Weight is calculated over the last 7 days
Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every 1000 steps over that figure 50 kcals will be deducted as cardio, should I do any running or cycling this will be logged separately
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mickc1965
Well-Known Member
Friday 02 September 2016
6:00pm - DELOAD Upper Body (approx 65% of 15 rep max)
OH Press - 40kgs x 15
Supinated Grip Chins - BW x 15
Flat Bench - 50kgs x 15
Inverted Row - BW x 15
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 15
Wide Grip Chins - BW x 15
Dips - BW x 15
Rear Shrugs - 150kgs x 15
Front Shrugs - 130kgs x 15
Skullcrushers - 25kgs x 15
EZ curls - 17.5kgs x 15
6:00pm - DELOAD Upper Body (approx 65% of 15 rep max)
OH Press - 40kgs x 15
Supinated Grip Chins - BW x 15
Flat Bench - 50kgs x 15
Inverted Row - BW x 15
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 15
Wide Grip Chins - BW x 15
Dips - BW x 15
Rear Shrugs - 150kgs x 15
Front Shrugs - 130kgs x 15
Skullcrushers - 25kgs x 15
EZ curls - 17.5kgs x 15
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mickc1965
Well-Known Member
Saturday 03 September 2016
6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 68, average heart rate was 57 (range 49 - 73)
Still feeling rough today!!!
Body weight on waking and emptying bladder - 164.0lbs / 74.39kgs
6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 68, average heart rate was 57 (range 49 - 73)
Still feeling rough today!!!
Body weight on waking and emptying bladder - 164.0lbs / 74.39kgs
Last edited:
mickc1965
Well-Known Member
Saturday 03 September 2016
2:00pm - DELOAD Lower Body (approx 65% of 15 rep max)
Rear Squats - 60kgs x 15
Deadlift - 82.5kgs x 15
Front Squat - 45kgs x 15
Hack Squats - 65kgs x 15
Calf Raise - 100kgs x 15, 15
Skullcrushers - 25kgs x 15
EZ curls - 17.5kgs x 15
2:00pm - DELOAD Lower Body (approx 65% of 15 rep max)
Rear Squats - 60kgs x 15
Deadlift - 82.5kgs x 15
Front Squat - 45kgs x 15
Hack Squats - 65kgs x 15
Calf Raise - 100kgs x 15, 15
Skullcrushers - 25kgs x 15
EZ curls - 17.5kgs x 15
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mickc1965
Well-Known Member
Sunday 04 September 2016
MyFitnessPal
1320 kcals - heavy drinking on Saturday night (bottle of Southern Comfort) made me sleep in to midday and had no real appetite today
Carbs - 17
Protein - 103
Fat - 93
MFP inaccuracy (macros v calories) is -3 kcals
Fitbit snapshot
6569 steps / 3 miles / 2575 kcals burned
MyFitnessPal
1320 kcals - heavy drinking on Saturday night (bottle of Southern Comfort) made me sleep in to midday and had no real appetite today
Carbs - 17
Protein - 103
Fat - 93
MFP inaccuracy (macros v calories) is -3 kcals
Fitbit snapshot
6569 steps / 3 miles / 2575 kcals burned
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mickc1965
Well-Known Member
Monday 05 September 2016
6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 58 (range 50 - 71)
Body weight on waking and emptying bladder - 164.4lbs / 74.57kgs
1:00pm - 2 mile walk
6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 58 (range 50 - 71)
Body weight on waking and emptying bladder - 164.4lbs / 74.57kgs
1:00pm - 2 mile walk
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mickc1965
Well-Known Member
Monday 05 September 2016
Body weight - 165.6lbs / 75.11kgs
6:30pm - Week 1 starting target is 15 reps @ ~70% of 5 rep max then increase by 5% per week (so 75% week 2 etc), once 15 reps not achieved will drop to 10 reps, once 10 reps not achieved then I will drop to 5 reps and do a metabolic set @ this cycles 10rm
OH Press (71.19%) - 53.75kgs x 15
Supinated grip chins (70.10%) - 85kgs (BW plus belt plus 9.25kgs) x 15
Flat Bench (70.00%) - 70kgs x 15
Accessory Exercises (non HST) - target is 12-15 reps throughout this cycle
Inverted Row (feet elevated) BW x 15
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 15
Wide grip chins - 80kgs (BW plus belt plus 4.25kgs) x 15
Dips - 102.5kgs x 15
Shrugs (rear) - 150kgs x 15
Shrugs (rear) - 130kgs x 15
EZ curls - 25kgs x 15
Skullcrushers - 35kgs x 15
Body weight - 165.6lbs / 75.11kgs
6:30pm - Week 1 starting target is 15 reps @ ~70% of 5 rep max then increase by 5% per week (so 75% week 2 etc), once 15 reps not achieved will drop to 10 reps, once 10 reps not achieved then I will drop to 5 reps and do a metabolic set @ this cycles 10rm
OH Press (71.19%) - 53.75kgs x 15
Supinated grip chins (70.10%) - 85kgs (BW plus belt plus 9.25kgs) x 15
Flat Bench (70.00%) - 70kgs x 15
Accessory Exercises (non HST) - target is 12-15 reps throughout this cycle
Inverted Row (feet elevated) BW x 15
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 15
Wide grip chins - 80kgs (BW plus belt plus 4.25kgs) x 15
Dips - 102.5kgs x 15
Shrugs (rear) - 150kgs x 15
Shrugs (rear) - 130kgs x 15
EZ curls - 25kgs x 15
Skullcrushers - 35kgs x 15
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mickc1965
Well-Known Member
Tuesday 06 September 2016
6:45 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 56 (range 50 - 70)
Not a particularly good nights sleep, was up for 2 hours in the night.
Body weight on waking and emptying bladder - 162.8lbs / 73.84kgs
1.8 or 2.8lbs to go (haven't decided whether to stop at 11 and a half stone or at a nice round number) then stabilise at that weight for rest of September and start a very very slow bulk in October.
6:45 am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 56 (range 50 - 70)
Not a particularly good nights sleep, was up for 2 hours in the night.
Body weight on waking and emptying bladder - 162.8lbs / 73.84kgs
1.8 or 2.8lbs to go (haven't decided whether to stop at 11 and a half stone or at a nice round number) then stabilise at that weight for rest of September and start a very very slow bulk in October.
Last edited:
mickc1965
Well-Known Member
Tuesday 06 September 2016
6:00pm - Lower Body - 1 set of 15 reps for each exercise starting at 75% of current 15 rep max adding 5% to the bar each workout until I stall (if surpass previous loads then will add 2.5% to the bar) then reduce load back 75% and repeat
Rear Squats (75%) - 70kgs x 15
Deadlift (75%) - 97.5kgs x 15
Front Squat (75%) - 52.5kgs x 15
Barbell Hack Squat (75%) - 77.5kgs x 15
Calf raise (100 reps in ?? sets) - 100kgs x 30, 25, 25, 20
Note - this was much harder than expected at only 75%!!!
6:00pm - Lower Body - 1 set of 15 reps for each exercise starting at 75% of current 15 rep max adding 5% to the bar each workout until I stall (if surpass previous loads then will add 2.5% to the bar) then reduce load back 75% and repeat
Rear Squats (75%) - 70kgs x 15
Deadlift (75%) - 97.5kgs x 15
Front Squat (75%) - 52.5kgs x 15
Barbell Hack Squat (75%) - 77.5kgs x 15
Calf raise (100 reps in ?? sets) - 100kgs x 30, 25, 25, 20
Note - this was much harder than expected at only 75%!!!
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mickc1965
Well-Known Member
Wednesday 07 September 2016
6:30 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 59 (range 53 - 74)
Bench Leg Raise / Bottoms up x 15, 15, 15
Side Bends - 10kgs x 10, 10, 10 (per side)
Bench Leg Pull In x 15, 15, 15
Crunches - 10kgs x 20, 20, 20
Body weight after training and emptying bladder - 162.0lbs / 73.48kgs
6:30 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 59 (range 53 - 74)
Bench Leg Raise / Bottoms up x 15, 15, 15
Side Bends - 10kgs x 10, 10, 10 (per side)
Bench Leg Pull In x 15, 15, 15
Crunches - 10kgs x 20, 20, 20
Body weight after training and emptying bladder - 162.0lbs / 73.48kgs
Last edited:
mickc1965
Well-Known Member
Wednesday 07 September 2016
Body weight (in gym wear (naked +1.2lbs)) - 167.8lbs / 76.11kgs
6:30pm - HST (Cycle 17) - Upper Body - Week 1 starting target is 15 reps @ ~70% of 5 rep max then increase by 5% per week (so 75% week 2 etc), once 15 reps not achieved will drop to 10 reps, once 10 reps not achieved then I will drop to 5 reps and do a metabolic set @ this cycles 10rm
OH Press (71.19%) - 53.75kgs x 15
Supinated grip chins (70.10%) - 85kgs (BW plus belt plus 8.25kgs) x 15
Flat Bench (70.00%) - 70kgs x 15
Accessory Exercises (non HST) - target is 12-15 reps throughout this cycle
Inverted Row (feet elevated) BW x 15
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 15
Wide grip chins - 80kgs (BW plus belt plus 3.25kgs) x 15
Dips - 102.5kgs (BW plus belt plus 25.75kgs) x 15
Shrugs (rear) - 150kgs x 15
Shrugs (rear) - 130kgs x 15
EZ curls - 25kgs x 15
Skullcrushers - 35kgs x 15
Body weight (in gym wear (naked +1.2lbs)) - 167.8lbs / 76.11kgs
6:30pm - HST (Cycle 17) - Upper Body - Week 1 starting target is 15 reps @ ~70% of 5 rep max then increase by 5% per week (so 75% week 2 etc), once 15 reps not achieved will drop to 10 reps, once 10 reps not achieved then I will drop to 5 reps and do a metabolic set @ this cycles 10rm
OH Press (71.19%) - 53.75kgs x 15
Supinated grip chins (70.10%) - 85kgs (BW plus belt plus 8.25kgs) x 15
Flat Bench (70.00%) - 70kgs x 15
Accessory Exercises (non HST) - target is 12-15 reps throughout this cycle
Inverted Row (feet elevated) BW x 15
Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 15
Wide grip chins - 80kgs (BW plus belt plus 3.25kgs) x 15
Dips - 102.5kgs (BW plus belt plus 25.75kgs) x 15
Shrugs (rear) - 150kgs x 15
Shrugs (rear) - 130kgs x 15
EZ curls - 25kgs x 15
Skullcrushers - 35kgs x 15
Last edited:
mickc1965
Well-Known Member
Thursday 08 September 2016
6:30am - 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 (range 52 - 71)
Bench Leg Raise / Bottoms up x 15, 15, 15
Side Bends - 10kgs x 15, 15, 15 (per side)
Bench Leg Pull In x 15, 15, 15
Crunches - 15kgs x 15, 15, 15
Body weight after training and emptying bladder - 161.8lbs / 73.39kgs
6:30am - 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 (range 52 - 71)
Bench Leg Raise / Bottoms up x 15, 15, 15
Side Bends - 10kgs x 15, 15, 15 (per side)
Bench Leg Pull In x 15, 15, 15
Crunches - 15kgs x 15, 15, 15
Body weight after training and emptying bladder - 161.8lbs / 73.39kgs