mickc1965 training log

Wednesday 14 September 2016

Body weight (in gym wear (naked +1.2lbs)) - 165.6lbs / 75.11kgs

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 (76.16%) - 57.5kgs x 15

Supinated grip chins (76.29%) - 92.5kgs (BW plus belt plus 16.75kgs) x 15

Flat Bench (75.00%) - 75kgs x 14

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 ??kgs) x 15

Dips - 102.5kgs (BW plus belt plus 26.75kgs) x 14

EZ curls - 25kgs x 15

Skullcrushers - 35kgs x 15

Shrugs (rear) - 160kgs x 15

Shrugs (front) - 130kgs x 15
 
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Wednesday 14 September 2016

MyFitnessPal

2169 kcals

Nett Carbs - 21 (47 less fibre)
Fibre - 26
Protein - 103
Fat - 173

MFP inaccuracy (macros v calories) is -12 kcals

Fitbit snapshot

5715 steps / 2.6 miles / 2402 kcals burned
 
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Thursday 15 September 2016

6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 64 (range 56-79)

6:30am - Abs

Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (legs up) x 20
Crunches (foot on opposite knee) x 10 (20 in total)
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with foot on knee) x 10 (20 in total)
Crunches x 10
Crunches (2 step with knees up) x 10
Lying leg raises x 10
Crunches x 10

Body weight after abs training and emptying bladder - 160.4lb / 72.76kgs
 
Thursday 15 September 2016

6:30pm

Front Squat - target is 50 reps at a stated % of current 15 rep max adding 5% to the bar once 4th set is only 6 or 7 reps

52.5kgs (75.00%) x 15, 15, 13, 7

Calf raise - target is 100 reps adding 5% to the bar once 4th set is 15 reps or less

110kgs x 30, 30, 25, 15
 
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Thursday 15 September 2016

MyFitnessPal

2531 kcals

Nett Carbs - 23 (49 less fibre)
Fibre - 26
Protein - 142
Fat - 195

MFP inaccuracy (macros v calories) is -12 kcals

Fitbit snapshot

6606 steps / 3 miles / 2578 kcals burned
 
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Friday 16 September 2016

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 67 (range 58-80)

Note - average heart rate still increasing!!

6:20am - Abs

Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (legs up) x 20
Crunches (foot on opposite knee) x 10 (20 in total)
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with foot on knee) x 10 (20 in total)
Crunches x 10
Lying leg raises x 10
Crunches (2 step with knees up) x 10
Crunches x 10

Body weight after abs training and emptying bladder - 160.6lbs / 72.85kgs
 
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Weekly weigh in - Friday 16 September 2016

Average Weight 160.7 lbs / 72.89 kgs - down 2.1 lbs / 0.95 kg
Average Weight is calculated over the last 7 days

Average nett (after cardio) daily calorie intake - 2280 = last weeks body weight x 14.00 / Gross (before cardio) - 2325 (x 14.28)
For consistency anything over 35,000 steps in a week will be logged as cardio, for every 1000 steps over that figure 50 kcals (or 0.05 per step over) will be deducted as cardio, should I do any running or cycling this will be logged separately - this week was 6301 steps over

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

nett carbs @ 3.0% (17g)
fibre @ 4.7% (27g)
protein @ 18.8% (108g)
fats @ 71.7% (182g)
alcohol @ 1.8%
 
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Friday 16 September 2016

MyFitnessPal

2443 kcals

Nett Carbs - 32 (56 less fibre)
Fibre - 24
Protein - 127
Fat - 190

MFP inaccuracy (macros v calories) is -1 kcals

Fitbit snapshot

7178 steps / 3.26 miles / 2540 kcals burned
 
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Saturday 17 September 2016

7:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 59 (range 53-71)

7:15am - Abs

Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (legs up) x 20
Crunches (foot on opposite knee) x 10 (20 in total)
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with foot on knee) x 10 (20 in total)
Crunches x 10
Lying leg raises x 10
Crunches (2 step with knees up) x 10
Crunches x 10

Body weight after abs training and emptying bladder - 160.0lbs / 72.57kgs

Note - this is as low as I want to go weight wise, will now try and remain stable (+/- 1lb) at this weight for a fortnight or so then start a very slow bulk through the winter.
 
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Saturday 17 September 2016

6:00pm

OH Press (76.16%) - 57.5kgs x 12

Side Lateral Raises superset with Rear Lateral Raises - 9.5kgs x 15

Barbell Hack Squat - target is 50 reps at a stated % of current 15 rep max adding 5% to the bar once 4th set is only 6 or 7 reps

77.5kgs (75.61%) x 15, 15, 15+5

Calf raise - target is 100 reps adding 5% to the bar once 4th set is 15 reps or less

115kgs x 30, 27, 25, 18
 
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Saturday 17 September 2016

MyFitnessPal

2310 kcals

Nett Carbs - 30 (51 less fibre)
Fibre - 21
Protein - 143
Fat - 170

MFP inaccuracy (macros v calories) is -4 kcals

Fitbit snapshot

5776 steps / 2.62 miles / 2200 kcals burned
 
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Sunday 18 September 2016

7:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 55, average heart rate was 59 (range 53-69)

8:00am - Abs

Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (legs up) x 20
Crunches (foot on opposite knee) x 10 (20 in total)
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with foot on knee) x 10 (20 in total)
Crunches x 10
Lying leg raises x 10
Crunches (2 step with knees up) x 10
Crunches x 10

Body weight after abs training and emptying bladder - 160.0lbs / 72.57kgs
 
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Sunday 18 September 2016

Body weight (in gym wear (naked +1.2lbs)) - 164.6lbs / 74.66kgs

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

Supinated grip chins (76.29%) - 92.5kgs (BW plus belt plus 17.25kgs) x 15

Flat Bench (75.00%) - 75kgs x 11

Note - no carbs before workout and strength drops again, as of now approx 70-75 g of carbs will be consumed pre (20-25) and post workout (40-50)

Accessory Exercises (non HST) - target is 12-15 reps throughout this cycle

Inverted Row (feet elevated) BW x 15

Dips - 102.5kgs (BW plus belt plus 27.25kgs) x 15

Wide grip chins - 80kgs (BW plus belt plus 4.75kgs) x 15

Skullcrushers - 35kgs x 15

EZ curls - 25kgs x 15

Shrugs (rear) - 160kgs x 15

Shrugs (front) - 140kgs x 15
 
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Sunday 18 September 2016

MyFitnessPal

2529 kcals

Nett Carbs - 65 (90 less fibre)
Fibre - 25
Protein - 169
Fat - 165

MFP inaccuracy (macros v calories) is -8 kcals

Fitbit snapshot

8205 steps / 3.72 miles / 2456 kcals burned
 
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Monday 19 September 2016

6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 53, average heart rate was 56 (range 51-71)

6:35am - Abs

Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (legs up) x 20
Crunches (foot on opposite knee) x 10 (20 in total)
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with foot on knee) x 10 (20 in total)
Crunches x 10
Lying leg raises x 10
Crunches (2 step with knees up) x 10
Crunches x 10
Lying leg raises x 10

Body weight after abs training and emptying bladder - 160.2lbs / 72.67kgs
 
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Monday 19 September 2016

6:10pm - HST (Cycle 17) - 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 (81.13%) - 61.25kgs x 10

Side Lateral Raises - 9.5kgs x 15
Rear Lateral Raises - 9.5kgs x 15

Rear Squats - target is 50 reps at a stated % of current 15 rep max adding 5% to the bar once 4th set is 7 reps or less

70kgs (75%) x 15, 15, 13, 7

Calf raise - target is 100 reps adding 5 kgs to the bar once 4th set is 15 reps or less

115kgs x 33, 30, 25, 12
 
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Monday 19 September 2016

MyFitnessPal

2415 kcals

Nett Carbs - 74 (98 less fibre)
Fibre - 24
Protein - 132
Fat - 165

MFP inaccuracy (macros v calories) is -10 kcals

Fitbit snapshot

6287 steps / 2.86 miles / 2361 kcals burned
 
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Tuesday 20 September 2016

6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 57, average heart rate was 59 (range 53-71)

6:40am - Abs

Crunches x 30
Crunches (knees up) x 10
Crunches (elbow to opposite knee) x 10 (20 in total)
Crunches (legs up) x 20
Crunches (foot on opposite knee) x 10 (20 in total)
Bicycle x 10 (20 in total)
Crunches (elbow to opposite knee with foot on knee) x 10 (20 in total)
Crunches x 10
Lying leg raises x 10
Crunches (2 step with knees up) x 10
Crunches x 10
Lying leg raises x 10

Body weight after abs training and emptying bladder - 161.2lbs / 73.12kgs
 
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Tuesday 20 September 2016

Body weight (in gym wear (naked +1.2lbs)) - 165.8lbs / 75.21kgs

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

Supinated grip chins (80.41%) - 97.5kgs (BW plus belt plus 21.75kgs) x 15

Flat Bench (80.00%) - 80kgs x 8

Accessory Exercises (non HST) - target is 12-15 reps throughout this cycle

Inverted Row (feet elevated) BW x 15

Dips - 102.5kgs (BW plus belt plus 26.75kgs) x 15

Wide grip chins - 80kgs (BW plus belt plus 4.25kgs) x 15

Press Ups x 15

EZ curls - 25kgs x 10+2+2+2+2+2

Skullcrushers - 35kgs x 10+2+2+2+2+2

Shrugs (rear) - 160kgs x 15, 15

Shrugs (front) - 140kgs x 15, 15
 
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Tuesday 20 September 2016

MyFitnessPal

2321 kcals

Nett Carbs - 84 (110 less fibre)
Fibre - 26
Protein - 167
Fat - 133

MFP inaccuracy (macros v calories) is -16 kcals

Fitbit snapshot

6105 steps / 2.77 miles / 2299 kcals burned
 
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