mickc1965 training log

Thursday 29 September 2016

6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 59 (range 51-80)

6:40am - Abs

Crunches x 36
Crunches (knees up) x 12
Crunches (elbow to opposite knee) x 12 (24 in total)
Crunches (legs up) x 24
Crunches (foot on opposite knee) x 12 (24 in total)
Bicycle x 12 (24 in total)
Crunches (elbow to opposite knee with foot on knee) x 12 (24 in total)
Crunches x 12
Lying leg raises x 12
Crunches (2 step with knees up) x 12
Crunches x 12
Lying leg raises x 12

Body weight after abs training and emptying bladder - 161.2lbs / 73.12kgs
 
Thursday 29 September 2016

Body weight (in gym wear (naked +1.2lbs)) - 166.6lbs / 75.57kgs

6:00pm - Myo Reps Week 1 - Upper Body Routine B, 1 x Push 1 x Pull - starting @ ~70% of 10 rep max with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc

Overhead Press (70.18%) - 50kgs x 18+5+5+4+3+3

Neutral Grip Chins (70.33% - BW plus belt plus 3.75kgs) - 80kgs x 25+5+5+5+5+5

Shrugs (front) - 120kgs x 25+5+5+5+5+5

Skullcrushers - 25kgs x 25+5+5+5+5+5

EZ curls - 15kgs x 25+5+5+5+5+5
 
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Thursday 29 September 2016

MyFitnessPal

1941 kcals

Nett Carbs - 18 (41 less fibre)
Fibre - 23
Protein - 138
Fat - 134

MFP inaccuracy (macros v calories) is -19 kcals

Fitbit snapshot

10763 steps / 4.89 miles / 2521 kcals burned
 
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Your activation set for chins is nuts, Mick. That's 50 total reps too. What sort of volume do you think you will be doing at the end of the cycle?
 
Lol said:
Your activation set for chins is nuts, Mick. That's 50 total reps too. What sort of volume do you think you will be doing at the end of the cycle?
Click to expand...
The intention is to end the cycle at ~10 reps for the activation set plus 5 mini sets so probably ~20 reps in total. I may go past 10 rm but that would be 1 set plus a metabolic set so again ~20 reps.

Bear in mind I am still at my summer weight, slow winter bulk is about to commence.
 
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Friday 30 September 2016

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 59, average heart rate was 52 (range 47-68)

5:45am - Abs

Alternating Heel Touches x 15 (30 in total)
Alternating Leg Raises x 15 (30 in total)
Crunches x 30
Alternating Knee Crunch x 15 (30 in total)
Leg Pull Ins x 30
Crunches x 30

Body weight after abs training and emptying bladder - 160.6lbs / 72.85kgs
 
Weekly weigh in - Friday 30 September 2016

Todays Weight 160.6lbs / 72.85kgs - down 0.1lbs / 0.04kg

Due to last Saturdays carb fest (unplanned) weight at beginning of week was 5 lbs heavier and has gradually reduced close to Saturdays morning weigh in so have logged this weeks weight at this mornings weight rather than the normal average of the whole week (which would have been 162.5lbs)

Will be transitioning into a slow winter bulk over the coming weeks so the increase in caloric intake will be in body weight multiple increments of 0.5 on a weekly basis (this week x15, next week x15.5, etc) until weight increase is between 0.25 and 0.5lbs per week on a consistent basis

Average nett (after cardio) daily calorie intake - 2326 = last weeks body weight x 14.47 / Gross (before cardio) - 2575 (x 16.02)

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 - this week was 34,966 steps over

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

nett carbs @ 16.1% (103g)
fibre - 3.5% (22g)
protein @ 24.7% (159g)
fats @ 53.4% (153g)
alcohol @ 2.3%
 
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Friday 30 September 2016

6:00pm

Deadlift - 3 sets (AMRAP) at the stated % of current 10 rep max (152.5kgs)

107.5kgs (70.49%) x 15, 12, 9

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

125kgs x 35, 28, 22, 15
 
Friday 30 September 2016

MyFitnessPal

2225 kcals

Nett Carbs - 16 (44 less fibre)
Fibre - 28
Protein - 162
Fat - 152

MFP inaccuracy (macros v calories) is -32 kcals

Fitbit snapshot

5089 steps / 2.31 miles / 2252 kcals burned
 
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Saturday 01 October 2016

5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 55, average heart rate was 53 (range 49-59)

Note - only a little over 4 hours sleep

7:30am - Abs

Alternating Heel Touches x 15 (30 in total)
Alternating Leg Raises x 15 (30 in total)
Crunches x 30
Alternating Knee Crunch x 15 (30 in total)
Leg Pull Ins x 30
Crunches x 30

Body weight after abs training and emptying bladder - 160.0lbs / 72.57kgs
 
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Saturday 01 October 2016

Body weight (in gym wear (naked +1.2lbs)) - 163.6lbs / 74.21kgs

9:00pm - Cycle 18 - Myo Reps Week 1 - Upper Body Routine C, 1 x Push 1 x Pull - starting @ ~70% of 10 rep max with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc

Dips (71.56% - BW plus belt plus 22.75kgs) - 97.5kgs x 26+5+5+5+4+4

Wide Grip Pullups (~75% - BW only) - 74.21kgs x 25+5+5+5+5+5

Shrugs (rear) AMRAP - 140kgs x
Shrugs (front) AMRAP - 120kgs x

Skullcrushers - 25kgs x 25+5+5+5+5+5

EZ curls - 15kgs x 25+5+5+5+5+5
 
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Saturday 01 October 2016

MyFitnessPal

2590 kcals

Nett Carbs - 18 (55 less fibre)
Fibre - 37
Protein - 206
Fat - 170

MFP inaccuracy (macros v calories) is -16 kcals

Fitbit snapshot

5123 steps / 2.32 miles / 2285 kcals burned
 
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Sunday 02 October 2016

8:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 55, average heart rate was 63 (range 58-81)

Note - another poor nights sleep, got just over 5 hours which is better than the night before, may take a rest day today but knowing me I will still train legs later, we will see!!

8:25am - Abs

Alternating Heel Touches x 15 (30 in total)
Alternating Leg Raises x 15 (30 in total)
Crunches x 30
Alternating Knee Crunch x 15 (30 in total)
Leg Pull Ins x 30
Crunches Knees Raised x 30

Body weight after abs training and emptying bladder - 160.2lbs / 72.67kgs
 
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Sunday 02 October 2016

7:30pm

Front Squat - 3 sets (AMRAP) at the stated % of current 10 rep max (72.5kgs)

52.5kgs (72.41%) x 18, 16, 15

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

130kgs x 33, 28, 24, 15
 
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Sunday 02 October 2016

MyFitnessPal

2558 kcals

Nett Carbs - 28 (47 less fibre)
Fibre - 19
Protein - 172
Fat - 186

MFP inaccuracy (macros v calories) is -8 kcals

Fitbit snapshot

8106 steps / 3.68 miles / 2359 kcals burned
 
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Monday 03 October 2016

6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 58 (range 52-75)

6:40am - Abs

Alternating Heel Touches x 15 (30 in total)
Alternating Leg Raises x 15 (30 in total)
Crunches x 30
Alternating Knee Crunch x 15 (30 in total)
Leg Pull Ins x 30
Crunches Knees Raised x 30

Body weight after abs training and emptying bladder - 160.6lbs / 72.85kgs
 
Monday 03 October 2016

Body weight (in gym wear (naked +1.2lbs)) - 163.4lbs / 74.12kgs

6:00pm - Myo Reps Week 2 - Upper Body Routine A, 1 x Push 1 x Pull - starting @ ~70% of 10 rep max with 1 x activation set followed by 5 mini sets with 10-15 seconds rest, increase to 75% in week 2, 80% in week 3 etc

Flat Bench (77.42%) - 60kgs x 25+5+5+5+3+3

Supinated grip chins (75.56% - BW plus belt plus 10.25kgs) - 85kgs x 22+5+4+4+4+4

Shrugs (rear) - 145kgs x 25+5+5+5+5+5

Skullcrushers - 27.5kgs x 25+5+5+5+5+5

EZ curls - 17.5kgs x 25+5+5+5+5+5
 
Monday 03 October 2016

MyFitnessPal

2446 kcals

Nett Carbs - 21 (44 less fibre)
Fibre - 23
Protein - 176
Fat - 170

MFP inaccuracy (macros v calories) is -36 kcals

Fitbit snapshot

7017 steps / 3.19 miles / 2406 kcals burned
 
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Tuesday 04 October 2016

6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 61, average heart rate was 58 (range 50-75)

6:40am - Abs

Alternating Heel Touches x 15 (30 in total)
Alternating Leg Raises x 15 (30 in total)
Crunches x 30
Alternating Knee Crunch x 15 (30 in total)
Leg Pull Ins x 30
Crunches Knees Raised x 30

Body weight after abs training and emptying bladder - 159.6lbs / 72.39kgs
 
Tuesday 04 October 2016

6:00pm

Barbell Hack Squat - 3 sets (AMRAP) at the stated % of current 10 rep max (15kgs)

82.5kgs (71.74%) x 20, 16, 15

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

135kgs x 32, 29, 24, 15
 
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