mickc1965 training log

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  1. Tuesday 10 January 2017

    6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 63, average heart rate was 60

    6:30am - Cycle 19 (at stated % of 10rm)

    Chest & Shoulders - Target is 15 reps (1 x 10 plus 5, clustered where necessary) of each of the following

    Incline Bench (100%) - 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 75kgs x 10+2+2+1
    OH Press (~104%) - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 65kgs x 10+3+2

    Back - Target is one set of 10 reps of each of the following

    Neutral Grip (100%) - 90kgs x 5 / 100kgs x 2 / 115kgs x 10
    Supinated Grip (100%) - 90kgs x 5 / 100kgs x 2 / 112.5kgs x 10

    Biceps & Triceps - Target is 1 set of 10-12 reps

    Close Grip Bench - 70kgs x 10
    EZ curls - 27.5kgs x 11

    Body weight - 171.0lbs / 77.56kgs
    ----------------
    6:15pm - Cycle 19 (at stated % of 10rm)

    Squats - Target is 20 reps (1 x 10 plus 10)

    Front Squats (106.25%) - 40kgs x 5 / 60kgs x 2 / 75kgs x 1 / 85kgs x 10, 6, 4

    Deadlifts - Target is 10 reps

    Deadlift (100%) - 60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 155kgs x 10

    Calves & Traps - target is 1 AMRAP set of up to 30 reps

    Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 182.5kgs x 30
    Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 167.5kgs x 30
    ------------
    MyFitnessPal - 2,026 kcals

    Carbs - 162
    Protein - 236
    Fat - 48

    Fitbit - 7,669 steps

    Bedtime weight - 174.8lbs / 79.29kgs


  2. Wednesday 11 January 2017

    6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 68, average heart rate was 56

    6:40am - Abs - performed continuously, 4 sets of 25

    Alternating Heel Touches x 100
    Alternating Leg Raises x 100
    Crunches x 100
    Alternating Knee Crunch x 100
    Leg Pull Ins x 100
    Crunches Knees Raised x 100

    Rest / Recovery day today, felt pretty tired on waking despite having a good nights kip and chest, arms, lower back and legs all suffering pretty high level of DOMS but thats not surprising when training every body part on an almost daily basis

    Body weight - 171.0lbs / 77.56kgs
    -------
    Wednesday 11 January 2017

    MyFitnessPal - 2,039 kcals
    Carbs - 163
    Protein - 236
    Fat - 49

    Fitbit - 7,823 steps

    Bedtime weight - 174.2lbs / 79.02kgs
    •   
       


  3. Thursday 12 January 2017

    6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 57

    6:00am - Cycle 19 (at stated % of 10rm)

    Chest & Shoulders - Target is 15 reps (1 x 10 reps plus 5, clustered where required) of each of the following

    Flat Bench (~106%) - 40kgs x 10 / 60kgs x 2 / 87.5kgs x 9+2+2+1+1
    OH Press (~106%) - 20kgs x 10 / 40kgs x 2 / 66.25kgs x 10+3+2

    Back - Target is one set of 10 reps of each of the following

    Pendlay Rows (~105%) - 40kgs x 10 / 60kgs x 5 / 80kgs x 2 / 100kgs x 10
    Wide Grip Pullups (100%) - 85kgs x 5 / 102.5kgs x 10

    Biceps & Triceps - Target is 1 set of 10-12 reps

    Close Grip Bench - 70kgs x 11
    EZ curls - 27.5kgs x 11

    Body weight - 170.0lbs / 77.11kgs
    -------
    6:15pm - Cycle 19 (at stated % of 10rm)

    Squats - Target is 20 reps (1 x 10 plus 10, clustered where required)

    Rear Squats (~106%) - 40kgs x 5 / 60kgs x 3 / 90kgs x 2 / 112.5kgs x 10, 5, 5

    Deadlifts - Target is 10 reps

    Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 142.5kgs x 10

    Calves & Traps - target is 1 AMRAP set of up to 30 reps

    Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 185kgs x 30
    Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 182.5kgs x 30
    ----------------
    MyFitnessPal - 2,457 kcals

    Carbs - 197
    Protein - 254
    Fat - 73

    Fitbit - 9,561 steps

    Bedtime weight - 174.6lbs / 79.20kgs

  4. Friday 13 January 2017

    5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a
    score of 50, average heart rate was 58

    6:15am - Cycle 19 (at stated % of 10rm)

    Chest & Shoulders - Target is 15 reps (1 x 10 reps plus 5, clustered if required) of each of the following

    Incline Bench (~103%)- 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 77.5kgs x 10+2+2+1
    OH Press (~108%) - 20kgs x 10 / 40kgs x 2 / 67.5kgs x 7 / 50kgs x 8

    Back - Target is one set of 10 reps of each of the following

    Neutral Grip (100%) - 90kgs x 5 / 115kgs x 10
    Supinated Grip (100%) - 90kgs x 5 / 112.5kgs x 10

    Biceps & Triceps - Target is 1 set of 10-12 reps

    Close Grip Bench - 70kgs x 12
    EZ curls - 27.5kgs x 11

    Body weight - 170.2lbs / 77.20kgs
    ----------------
    6:10pm - Cycle 19 (at stated % of 10rm)

    Squats - Target is 20 reps (1 x 10 plus 10)

    Front Squats (100%) - 40kgs x 5 / 60kgs x 2 / 75kgs x 1 / 87.5kgs x 10, 6, 4

    Deadlifts - Target is 10 reps

    Deadlift (100%) - 60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 157.5kgs x 10 - PB

    Calves & Traps - target is 1 AMRAP set of up to 30 reps

    Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 185kgs x 30
    Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 170kgs x 30
    ------------
    MyFitnessPal - 2,373 kcals

    Carbs - 194
    Protein - 246
    Fat - 68

    Fitbit - 7,725 steps

    Bedtime weight - 173.2lbs / 78.56kgs

  5. Saturday 14 January 2017

    7:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 54, average heart rate was 61

    7:30am - Cycle 19 (at stated % of 5rm)

    Chest & Shoulders - Target is 15 reps (3 x 5 reps with 30 seconds rest) of each of the following

    Flat Bench (75%) - 40kgs x 10 / 60kgs x 2 / 72.5kgs x 5, 5, 5
    OH Press (75%) - 20kgs x 5 / 40kgs x 5 / 50kgs x 2 / 55kgs x 5, 5, 5

    Back - Target is 10 reps (2 x 5 reps with 30 seconds rest) of each of the following

    Pendlay Rows (75%) - 40kgs x 10 / 60kgs x 3 / 80kgs x 2 / 82.5kgs x 5, 5
    Wide Grip Pullups (75%) - 87.5kgs x 5, 5

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 70kgs x 8
    EZ curls - 27.5kgs x 8

    Body weight - 169.0lbs / 76.66kgs
    -------
    6:00pm - Cycle 19 (at stated % of 5rm)

    Squats - Target is 20 reps (4 x 5 reps with 30 seconds rest)

    Rear Squats (75%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 90kgs x 5, 5, 5, 5

    Deadlifts - Target is 10 reps (2 x 5 reps with 30 seconds rest)

    Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 110kgs x 1 / 122.5kgs x 5, 5

    Calves & Traps - target is 1 AMRAP set of up to 30 reps

    Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 185kgs x 30
    Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 185kgs x 30
    ----------------
    MyFitnessPal - 2,659 kcals

    Carbs - 217
    Protein - 251
    Fat - 85

    Fitbit - 8,703 steps

    Bedtime weight - 174.6lbs / 79.20kgs
    •   
       


  6. Sunday 15 January 2017

    8:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 68, average heart rate was 61

    8:25am - Cycle 19 (at stated % of 5rm)

    Chest & Shoulders - Target is 15 reps (3 x 5 reps with 30 seconds rest) of each of the following

    Incline Bench (75%)- 20kgs x 10 / 40kgs x 5 / 60kgs x 2 65kgs x 5, 5, 5
    OH Press (75%) - 20kgs x 5 / 40kgs x 5 / 50kgs x 2 / 55kgs x 5, 5, 5

    Back - Target is 10 reps (2 x 5 reps with 30 seconds rest) of each of the following

    Neutral Grip (75%) - 80kgs x 5 / 92.5kgs x 5, 5
    Supinated Grip (75%) - 80kgs x 5 / 90kgs x 5, 5

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 70kgs x 8
    EZ curls - 27.5kgs x 8

    Body weight - 170.0lbs / 77.11kgs
    ----------------
    5:45pm - Cycle 19 (at stated % of 5rm)

    Squats - Target is 20 reps (4 x 5 reps)

    Front Squats (75%) - 40kgs x 5 / 60kgs x 2, 1 / 70kgs x 5, 5, 5, 5

    Deadlifts - Target is 10 reps (2 x 5 reps)

    Deadlift (75%) - 60kgs x 5 / 100kgs x 2 / 110kgs x 1 / 125kgs x 5, 5

    Calves & Traps - target is 1 AMRAP set of up to 30 reps

    Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 185kgs x 30
    Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 172.5kgs x 30
    ------------
    MyFitnessPal - 2,271 kcals

    Carbs - 190
    Protein - 244
    Fat - 59

    Fitbit - 6,364 steps

    Bedtime weight - 174.2lbs / 79.02kgs

  7. Monday 16 January 2017

    5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a
    score of 55, average heart rate was 57

    6:15am - Cycle 19 (at stated % of 5rm)

    Chest & Shoulders - Target is 15 reps (3 x 5 reps with 45 seconds rest) of each of the following

    Flat Bench (80%) - 40kgs x 10 / 60kgs x 2 / 77.5kgs x 5, 5, 5
    OH Press (80%) - 20kgs x 10 / 40kgs x 3 / 58.75kgs x 5, 5, 5

    Back - Target is 10 reps (2 x 5 reps with 45 seconds rest) of each of the following

    Pendlay Rows (80%) - 40kgs x 10 / 60kgs x 3 / 80kgs x 2 / 87.5kgs x 5, 5
    Wide Grip Pullups (80%) - 80kgs x 5 / 92.5kgs x 5, 5

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 70kgs x 9
    EZ curls - 27.5kgs x 9

    Body weight - 170.2lbs / 77.20kgs
    -------
    6:15pm - Cycle 19 (at stated % of 5rm)

    Squats - Target is 20 reps (4 x 5 reps with 45 seconds rest)

    Rear Squats (80%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 97.5kgs x 5, 5, 5, 5

    Deadlifts - Target is 10 reps (2 x 5 reps with 45 seconds rest)

    Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 130kgs x 5, 5

    Calves & Traps - Target is 30 reps (AMRAP)

    Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 26+4
    Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 187.5kgs x 30
    ----------------
    MyFitnessPal - 2,434 kcals

    Carbs - 187
    Protein - 263
    Fat - 70

    Fitbit - 8,898 steps

    Bedtime weight - 174.6lbs / 79.20kgs

  8. Tuesday 17 January 2017

    5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 59

    6:10am - Cycle 19 (at stated % of 5rm)

    Chest & Shoulders - Target is 15 reps (3 x 5 reps with 45 seconds rest) of each of the following

    Incline Bench (80%) - 20kgs x 10 / 40kgs x 5 / 70kgs x 5, 5, 5
    OH Press (80%) - 20kgs x 10 / 40kgs x 3 / 58.75kgs x 5, 5, 5

    Back - Target is 10 reps (2 x 5 reps with 45 seconds rest) of each of the following

    Neutral Grip (80%) - 85kgs x 5 / 100kgs x 5, 5
    Supinated Grip (80%) - 85kgs x 5 / 97.5kgs x 5, 5

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 70kgs x 9
    EZ curls - 27.5kgs x 9

    Body weight - 170.0lbs / 77.11kgs
    ----------------
    6:15pm - Cycle 19 (at stated % of 5rm)

    Squats - Target is 20 reps (4 x 5 reps with 45 seconds rest)

    Front Squats (80%) - 40kgs x 5 / 60kgs x 2 / 75kgs x 5, 5, 5, 5

    Calves - Target is 30 reps (AMRAP)

    Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 26+4

    Deadlifts - Target is 10 reps (2 x 5 reps with 45 seconds rest)

    Deadlift (80%) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 132.5kgs x 5, 5

    Traps - Target is 30 reps (AMRAP)
    Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 175kgs x 27+3
    ------
    MyFitnessPal - 2,401 kcals

    Carbs - 188
    Protein - 247
    Fat - 73

    Fitbit - 9,346 steps

  9. Wednesday 18 January 2017

    6:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 59

    6:20am - Cycle 19 (at stated % of 5rm)

    Chest & Shoulders - Target is 15 reps (3 x 5 reps with 60 seconds rest) of each of the following

    Flat Bench (85%) - 40kgs x 10 / 60kgs x 2 / 82.5kgs x 5, 5, 5
    OH Press (85%) - 20kgs x 10 / 40kgs x 3 / 62.5kgs x 5, 5, 5

    Back - Target is 10 reps (2 x 5 reps with 60 seconds rest) of each of the following

    Pendlay Rows (85%) - 40kgs x 10 / 60kgs x 3 / 80kgs x 2 / 92.5kgs x 5, 5
    Wide Grip Pullups (85%) - 85kgs x 5 / 100kgs x 5, 5

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 70kgs x 10
    EZ curls - 27.5kgs x 10

    Body weight - 169.8lbs / 77.02kgs
    -------
    6:00pm - Cycle 19 (at stated % of 5rm)

    Squats - Target is 20 reps (4 x 5 reps with 60 seconds rest)

    Rear Squats (85%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 102.5kgs x 5, 5, 5

    Calves - Target is 30 reps (AMRAP)

    Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 27+3

    Deadlifts - Target is 10 reps (2 x 5 reps with 60 seconds rest)

    Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 140kgs x 5, 5

    Traps - Target is 30 reps (AMRAP)

    Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 30
    -------
    MyFitnessPal - 2,473 kcals

    Carbs - 188
    Protein - 251
    Fat - 79

    Fitbit - 9,572 steps

  10. Thursday 19 January 2017

    5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 57, average heart rate was 58

    6:10am - Cycle 19 (at stated % of 5rm)

    Chest & Shoulders - Target is 15 reps (3 x 5 reps with 60 seconds rest) of each of the following

    Incline Bench (85%) - 20kgs x 10 / 40kgs x 3 / 60kgs x 2 / 72.5kgs x 5, 5, 5
    OH Press (85%) - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 62.5kgs x 5, 5, 5

    Back - Target is (2 x 5 reps with 60 seconds rest) of each of the following

    Neutral Grip (85%) -90kgs x 5 / 105kgs x 5, 5
    Supinated Grip (85%) - 90kgs x 5 / 102.5kgs x 5, 5

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 70kgs x 10
    EZ curls - 27.5kgs x 10

    Body weight - 169.4lbs / 76.84kgs
    ----------------
    6:15pm - Cycle 19 (at stated % of 5rm)

    Squats - Target is 20 reps (4 x 5 reps with 60 seconds rest)

    Front Squats (85%) - 40kgs x 5 / 60kgs x 2 / 70kgs x 1 / 80kgs x 5, 5, 5, 5

    Calves - Target is 30 reps (AMRAP)

    Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 27+3

    Deadlifts - Target is 10 reps (2 x 5 reps with 60 seconds rest)

    Deadlift (85%) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 142.5kgs x 5, 5

    Traps - Target is 30 reps (AMRAP)

    Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 28+2
    ------------
    MyFitnessPal - 2,490 kcals

    Carbs - 193
    Protein - 263
    Fat - 74

    Fitbit - 9,383 steps

  11. Friday 20 January 2017

    5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 65, average heart rate was 60

    5:50am - Cycle 19 (at stated % of 5rm)

    Chest & Shoulders - Target is 15 reps (3 x 5 reps with 90 seconds rest) of each of the following

    Flat Bench (90%) - 40kgs x 10 / 60kgs x 2 / 80kgs x 1 / 87.5kgs x 5, 5, 5
    OH Press (90%) - 20kgs x 5 / 40kgs x 5 / 50kgs X 2 / 66.25kgs x 5, 5, 5

    Back - Target is 10 reps (2 x 5 reps with 90 seconds rest) of each of the following

    Pendlay Rows (90%) - 40kgs x 10 / 60kgs x 3 / 80kgs x 2 / 97.5kgs x 5, 5
    Wide Grip Pullups (90%) - 85kgs x 3 / 95kgs x 2 / 105kgs x 5, 5

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 72.5kgs x 8
    EZ curls - 28.75kgs x 8

    Body weight - 169.2lbs / 76.75kgs
    -------
    6:15pm - Cycle 19 (at stated % of 5rm)

    Squats - Target is 20 reps (4 x 5 reps with 90 seconds rest)

    Rear Squats (90%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 1 / 100kgs x 1 / 110kgs x 5, 5, 5, 5

    Calves - Target is 30 reps (AMRAP)

    Standing Calf Raises - 60kgs x 15 / 100kgs x 10 / 140kgs x 5 / 190kgs x 28+2

    Deadlifts - Target is 10 reps (2 x 5 reps with 90 seconds rest)

    Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 147.5kgs x 5, 5

    Traps - Target is 30 reps (AMRAP)

    Shrugs (bar behind) - 60kgs x 15 / 100kgs x 10 / 140kgs x 5 / 195kgs x 28+2

  12. Saturday 21 January 2017

    5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Parasympathetic) with a score of 69, average heart rate was 60

    6:45am - Cycle 19 (at stated % of 5rm)

    Incline Bench (90%) - Target is 15 reps (3 x 5 reps with 90 seconds rest)

    20kgs x 10 / 40kgs x 3 / 60kgs x 2 / 77.5kgs x 5, 5, 5

    Neutral Grip (90%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

    90kgs x 3 / 100kgs x 2 / 112.5kgs x 5, 5

    OH Press (90%) - Target is 15 reps (3 x 5 reps with 90 seconds rest)

    20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 66.25kgs x 5, 5, 5

    Supinated Grip (90%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

    90kgs x 3 / 100kgs x 2 / 110kgs x 5, 5

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 72.5kgs x 8
    EZ curls - 28.75kgs x 8

    Body weight - 168.8lbs / 76.57kgs
    --------
    6:00pm - Cycle 19 (at stated % of 5rm)

    Front Squats (90%) - Target is 20 reps (4 x 5 reps with 90 seconds rest)

    40kgs x 5 / 60kgs x 2 / 70kgs x 1 / 85kgs x 5, 5, 5, 5

    Standing Calf Raises - Target is 30 reps (AMRAP)

    60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 190kgs x 27+3

    Deadlifts (90%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

    60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 140kgs x 1 / 150kgs x 5, 5

    Shrugs (Bar in front) - Target is 30 reps (AMRAP)

    60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 175kgs x 30
    ------
    MyFitnessPal - 2,501 kcals

    Carbs - 192
    Protein - 264
    Fat - 75

    Fitbit - 9,517 steps

  13. Sunday 22 January 2017

    7:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 69, average heart rate was 58

    Abs - performed continuously, 4 sets of 25

    Alternating Heel Touches x 100
    Alternating Leg Raises x 100
    Crunches x 100
    Alternating Knee Crunch x 100
    Leg Pull Ins x 100
    Crunches Knees Raised x 100
    Body weight - 169.0lbs / 76.66kgs
    ------
    MyFitnessPal - 2,511 kcals

    Carbs - 194
    Protein - 285
    Fat - 66

    Fitbit - 9,795 steps

  14. Monday 23 January 2017

    5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64, average heart rate was 56

    6:15am - Cycle 19 (at stated % of 5rm)

    Flat Bench (95%) - Target is 15 reps (3 x 5 reps with 90 seconds rest, once one of the reps is a grinder will remove 10% from the bar and so on)

    40kgs x 10 / 60kgs x 2 / 80kgs x 1
    92.5kgs x 5, 4 / 82.5kgs X 6

    Pendlay Rows (95%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

    40kgs x 10 / 60kgs x 3 / 80kgs x 2
    102.5kgs x 5, 5

    OH Press (95%) - Target is 15 reps (3 x 5 reps with 90 seconds rest, once one of the reps is a grinder will remove 10% from the bar and so on)

    20kgs x 10 / 40kgs x 3 / 55kgs x 2
    70kgs x 5, 5, 3 / 60kgs x 2

    Wide Grip Pullups (95%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

    90kgs x 3 / 100kgs x 2
    110kgs x 5, 5

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 72.5kgs x 9
    EZ curls - 28.75kgs x 9

    Body weight - 170.0lbs / 77.11kgs
    -------
    6:00pm - Cycle 19 (at stated % of 5rm)

    Rear Squats (95%) - Target is 20 reps (4 x 5 reps with 90 seconds rest, once one of the reps is a grinder will remove 10% from the bar and so on)

    40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 100kgs x 1
    115kgs x 5, 5, 4
    105kgs x 6

    Standing Calf Raises - Target is 30 reps (AMRAP)

    60kgs x 10 / 100kgs x 10 / 140kgs x 5
    190kgs x 30

    Sumo Deadlifts (unknown) - Target is 10 reps (2 x 5 reps with 60 seconds rest)

    60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 140kgs x 1
    155kgs x 5, 5

    Shrugs (Bar behind) - Target is 30 reps (AMRAP)

    60kgs x 10 / 100kgs x 10 / 140kgs x 5
    195kgs x 30
    ----------------
    MyFitnessPal - 2,562 kcals

    Carbs - 203
    Protein - 258
    Fat - 79

    Fitbit - 10,043 steps

  15. Tuesday 24 January 2017

    5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 61, average heart rate was 59

    6:00am - Cycle 19 (at stated % of 5rm)

    Incline Bench (95%) - Target is 15 reps (3 x 5 reps with 90 seconds rest, once one of the reps is a grinder will remove 10% from the bar and so on)

    20kgs x 10 / 40kgs x 3 / 60kgs x 2
    82.5kgs x 5, 4
    75kgs x 6

    Neutral Grip (95%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

    90kgs x 3 / 105kgs x 2
    117.5kgs x 5, 5

    OH Press (95%) - Target is 15 reps (3 x 5 reps with 90 seconds rest, once one of the reps is a grinder will remove 10% from the bar and so on)

    20kgs x 10 / 40kgs x 3 / 55kgs x 2
    70kgs x 5, 4
    60kgs x 6

    Supinated Grip (95%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

    90kgs x 3 / 105kgs x 2
    115kgs x 5, 5

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 72.5kgs x 9
    EZ curls - 28.75kgs x 9

    Body weight - 169.8lbs / 77.02kgs
    ----------------
    6:00pm - Cycle 19 (at stated % of 5rm)

    Front Squats (95%) - Target is 20 reps (4 x 5 reps with 90 seconds rest, once one of the reps is a grinder will remove 10% from the bar and so on)

    40kgs x 5 / 60kgs x 2 / 80kgs x 1
    90kgs x 5, 5, 5, 5

    Standing Calf Raises - AMRAP
    60kgs x 10 / 100kgs x 10 / 140kgs x 5
    160kgs x 35

    Deadlift (90%) - Target is 10 reps (2 x 5 reps with 90 seconds rest)

    60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 140kgs x 1
    157.5kgs x 5, 5

    Shrugs (Bar in front) - AMRAP @ reduced load due to issue with scaphoid bone

    60kgs x 10 / 100kgs x 10 / 130kgs x 5 /
    150kgs x 35
    ------------
    MyFitnessPal - 2,501 kcals

    Carbs - 203
    Protein - 258
    Fat - 73

    Fitbit - 8,885 steps

  16. Wednesday 25 January 2017

    6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 2 (Parasympathetic) with a score of 85, average heart rate was 70

    Note - reading were somewhat erratic as showing many peaks in heart rate of over 200 (up to 232) so assumed as performed test twice there may have been an issue with the HR strap, well I hope so with a heart rate of 232 while lying in bed!!!!!

    BODY WEIGHT EXERCISES ONLY TODAY AS TREATING IT AS A RECOVERY DAY BEFORE MOVING ONTO 100% LOADS FOR UPCOMING 5 REP MAX(+) SESSIONS

    6:40am - Body weight exercises performed circuit style, 3 sets of 10 reps of the following

    Dips
    Neutral Grip Pullups
    Air Squats
    Inverted Rows
    -------
    MyFitnessPal - 2,376 kcals

    Carbs - 177
    Protein - 255
    Fat - 72

    Fitbit - 7,242 steps

  17. Thursday 26 January 2017

    5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 66, average heart rate was 55

    6:00am - Cycle 19 (at stated % of 5rm)

    Flat Bench (100%) - Target is 15 reps (1 x 5 reps then remove 10% from the bar, 90 seconds rest then clustered reps until 15 reps achieved)

    40kgs x 10 / 60kgs x 2 / 80kgs x 1
    95kgs x 5
    85kgs x 6+2+1+1

    Pendlay Rows (100%) - Target is 10 reps (2 x 5 reps)

    40kgs x 10 / 60kgs x 3 / 80kgs x 2
    107.5kgs x 5, 5

    OH Press (100%) - Target is 15 reps (1 x 5 reps then remove 10% from the bar, 90 seconds rest then sets until 15 reps achieved)

    20kgs x 10 / 40kgs x 3 / 60kgs x 2
    72.5kgs x 5
    65kgs x 6, 4

    Wide Grip Pullups (100%) - Target is 10 reps (2 x 5 reps)

    90kgs x 5 / 100kgs x 2
    115kgs x 5, 5

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 72.5kgs x 10
    EZ curls - 28.75kgs x 10

    Body weight - 170.0lbs / 77.11kgs
    -------
    6:00pm - Cycle 19 (at stated % of 5rm)

    Rear Squats (100%) - Target is 20 reps (1 x 5 reps then remove 10% from the bar, 90 seconds rest then clustered sets until 20 reps achieved)

    40kgs x 5 / 60kgs x 3 / 80kgs x 1 / 100kgs x 1 / 110kgs x 1
    120kgs x 5
    107.5kgs x 6, 5, 4

    Standing Calf Raises - AMRAP

    60kgs x 10 / 100kgs x 10 / 140kgs x 5 /
    160kgs x 37

    Sumo Deadlifts (unknown) - Target is 10 reps (2 x 5 reps)

    60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 140kgs x 1
    162.5kgs x 5, 5

    Shrugs (Bar behind) - AMRAP

    60kgs x 15 / 100kgs x 10 / 140kgs x 5
    160kgs x 38
    ----------------
    MyFitnessPal - 2,463 kcals

    Carbs - 187
    Protein - 263
    Fat - 73

    Fitbit - 9,223 steps

  18. Friday 27 January 2017

    5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 58, average heart rate was 59

    6:20am - Cycle 19 (at stated % of 5rm)

    Incline Bench (100%) - Target is 15 reps (1 x 5 reps then remove 10% from the bar, 90 seconds rest then clustered sets until 15 reps achieved)

    20kgs x 10 / 40kgs x 3 / 60kgs x 2 / 70kgs x 1
    85kgs x 5
    75kgs x 6, 4

    Neutral Grip (100%) - Target is 10 reps (2 x 5 reps)

    90kgs x 3 / 100kgs x 2 / 110kgs x 1
    122.5kgs x 5, 4+1

    OH Press (100%) - Target is 15 reps (1 x 5 reps then remove 10% from the bar, 90 seconds rest then clustered sets until 15 reps achieved)

    20kgs x 10 / 40kgs x 3 / 55kgs x 2
    72.5kgs x 5
    65kgs x 6, 4

    Supinated Grip (100%) - Target is 10 reps (2 x 5 reps)

    90kgs x 3 / 100kgs x 2 / 110kgs x 1
    120kgs x 5, 3, 2

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 72.5kgs x 10
    EZ curls - 28.75kgs x 10

    7:15am - Body weight - 168.6lbs / 76.48kgs
    ----------------
    6:00pm - Cycle 19 (at stated % of 5rm)

    Front Squats (100%) - Target is 20 reps (1 x 5 reps then remove 10% from the bar, 90 seconds rest then clustered sets until 20 reps achieved)

    40kgs x 5 / 60kgs x 2 / 80kgs x 1 /
    92.5kgs x 5
    82.5kgs x 8, 7

    Standing Calf Raises - AMRAP

    60kgs x 15 / 100kgs x 10 / 140kgs x 5
    160kgs x 40

    Deadlift (100%) - Target is 10 reps (2 x 5 reps)

    60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 150kgs x 1
    165kgs x 5, 5

    Shrugs (Bar in front) - AMRAP

    60kgs x 15 / 100kgs x 10 / 130kgs x 5
    150kgs x 36
    ------------
    MyFitnessPal - 2,365 kcals

    Carbs - 183
    Protein - 262
    Fat - 65

    Fitbit - 8,425 steps

  19. Saturday 28 January 2017

    4:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 60, average heart rate was 55

    BODY WEIGHT EXERCISES ONLY TODAY AS TREATING IT AS A RECOVERY DAY BETWEEN 5 REP MAX(+) SESSIONS

    6:30am - Body weight exercises performed circuit style, 3 sets of 10 reps of the following

    Dips
    Wide Grip Pullups
    Air Squats
    Inverted Rows

    6:45am - Body weight - 169.0lbs / 76.66kgs
    -------
    MyFitnessPal - 2,504 kcals

    Carbs - 179
    Protein - 258
    Fat - 84

    Fitbit - 9,847 steps

  20. Sunday 29 January 2017

    7:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 56, average heart rate was 57

    7:35am - Cycle 19 (at stated % of 5rm)

    Flat Bench (102.6%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

    40kgs x 10 / 60kgs x 2 / 80kgs x 1
    97.5kgs x 5
    80kgs x 10

    Pendlay Rows (102.3%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

    40kgs x 10 / 60kgs x 3 / 90kgs x 2
    110kgs x 5
    85kgs x 10

    OH Press (101.7%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

    20kgs x 5 / 40kgs x 5 / 60kgs x 2
    73.75kgs x
    56.25kgs x 11

    Wide Grip Pullups (100%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

    90kgs x 3 / 100kgs x 2
    115kgs x 5
    100kgs x 10

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 75kgs x 8
    EZ curls - 30kgs x 8

    8:15am - Body weight - 168.0lbs / 76.20kgs
    -------
    6:00pm - Cycle 19 (at stated % of 5rm)

    Rear Squats (100%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

    40kgs x 5 / 60kgs x 5 / 80kgs x 1 / 100kgs x 1 / 110kgs x 1
    122.5kgs x 5
    95kgs x 10

    Standing Calf Raises - AMRAP

    60kgs x 10 / 100kgs x 10 / 140kgs x 5 /
    160kgs x 40

    Sumo Deadlifts (unknown) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

    60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 150kgs x 1
    165kgs x 5
    127.5kgs x 7, 3

    Shrugs (Bar behind) - AMRAP

    60kgs x 10 / 100kgs x 10 / 140kgs x 5
    160kgs x 39
    ----------------
    MyFitnessPal - 2,776 kcals

    Carbs - 250
    Protein - 255
    Fat - 83

    Fitbit - 9,340 steps

  21. Monday 30 January 2017

    5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 54, average heart rate was 59

    6:10am - Cycle 19 (at stated % of 5rm)

    Incline Bench (102.94%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

    20kgs x 10 / 40kgs x 3 / 60kgs x 2 / 75kgs x 1
    87.5kgs x 5
    67.5kgs x 10

    Neutral Grip (100%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

    90kgs x 3 / 100kgs x 2 / 110kgs x 1
    122.5kgs x 5
    102.5kgs x 10

    OH Press (101.72%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

    20kgs x 5 / 40kgs x 5 / 60kgs x 2
    73.75kgs x 5
    56.25kgs x 10

    Supinated Grip (100%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

    90kgs x 3 / 100kgs x 2 / 110kgs x 1
    120kgs x 5
    102.5kgs x 10

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 72.5kgs x 9
    EZ curls - 28.75kgs x 8

    Body weight - 169.0lbs / 76.66kgs
    --------
    6:10pm - Cycle 19 (at stated % of 5rm)

    Front Squats (102.7%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

    40kgs x 5 / 60kgs x 2 / 80kgs x 1 /
    95kgs x 5
    77.5kgs x 10

    Standing Calf Raises - AMRAP

    60kgs x 10 / 100kgs x 10 / 140kgs x 5
    160kgs x 41

    Deadlift (101.5%) - Target is 15 reps - 1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved

    60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 150kgs x 1
    167.5kgs x 5
    132.5kgs x 10

    Shrugs (Bar in front) - AMRAP

    60kgs x 10 / 100kgs x 10 / 130kgs x 5
    150kgs x 36
    ----------------
    MyFitnessPal - 2,654 kcals

    Carbs - 204
    Protein - 276
    Fat - 81

    Fitbit - 9,845 steps

  22. Tuesday 31 January 2017

    5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 48, average heart rate was 58

    BODY WEIGHT EXERCISES ONLY TODAY AS TREATING IT AS A RECOVERY DAY BETWEEN 5 REP MAX(+) SESSIONS

    5:45am - Body weight exercises performed circuit style, 3 sets of 10 reps of the following

    Dips
    Wide Grip Pullups
    Air Squats
    Inverted Rows

    6:00am - Body weight - 169.0lbs / 76.66kgs
    -------
    MyFitnessPal - 2,531 kcals

    Carbs - 195
    Protein - 252
    Fat - 82

    Fitbit - 7,669 steps
  23. mickc1965 training log


    Wednesday 01 February 2017

    5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 55, average heart rate was 56

    BODY WEIGHT EXERCISES ONLY TODAY AS TREATING IT AS A RECOVERY DAY BETWEEN 5 REP MAX(+) SESSIONS

    6:20am - Body weight exercises performed circuit style, 3 sets of 10 reps of the following

    Dips
    Wide Grip Pullups
    Air Squats
    Inverted Rows

    6:45am - Body weight - 169.4lbs / 76.84kgs
    -------
    MyFitnessPal - 2,656 kcals

    Carbs - 208
    Protein - 274
    Fat - 81

    Fitbit - 7,172 steps

  24. Thursday 02 February 2017

    5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 69, average heart rate was 55

    6:00am - HST Cycle 19 (at stated % of 5rm)

    Flat Bench (105.26%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

    40kgs x 10 / 60kgs x 2 / 80kgs x 1
    100kgs x 4
    80kgs x 11

    Pendlay Rows (104.65%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

    40kgs x 10 / 60kgs x 3 / 90kgs x 2
    112.5kgs x 5
    85kgs x 10

    OH Press (103.45%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

    20kgs x 5 / 40kgs x 5 / 60kgs x 2
    75kgs x 3
    56.25kgs x 12

    Wide Grip Pullups (100%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

    90kgs x 3 / 100kgs x 2
    115kgs x 5
    100kgs x 10

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 75kgs x 9
    EZ curls - 30kgs x 9

    6:45am - Body weight - 168.8lbs / 76.57kgs
    -------
    6:00pm - HST Cycle 19 (at stated % of 5rm)

    Rear Squats (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

    40kgs x 5 / 60kgs x 5 / 80kgs x 2
    100kgs x 5, 5, 5

    Standing Calf Raises - AMRAP

    60kgs x 10 / 100kgs x 10 / 140kgs x 5
    160kgs x 42

    Sumo Deadlifts (unknown) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

    60kgs x 5 / 100kgs x 2
    130kgs x 5, 5, 5127.5kgs x

    Shrugs (Bar behind) - AMRAP

    60kgs x 15 / 100kgs x 10 / 140kgs x 5
    160kgs x 40
    -------------
    MyFitnessPal - 2,540 kcals

    Carbs - 207
    Protein - 267
    Fat - 71

    Fitbit - 7,798 steps

  25. Friday 03 February 2017

    5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 58, average heart rate was 54

    6:10am - HST Cycle 19 (at stated % of 5rm)

    Incline Bench (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

    20kgs x 10 / 40kgs x 3 / 60kgs x 1
    70kgs x 5, 5, 5

    Neutral Grip (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

    90kgs x 3
    100kgs x 5, 5, 5

    OH Press (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

    20kgs x 5 / 40kgs x 5
    60kgs x 5, 5, 5

    Supinated Grip (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

    90kgs x 3
    100kgs x 5, 5, 5

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 75kgs x 10
    EZ curls - 30kgs x 10

    Body weight - 168.4lbs / 76.38kgs
    ----------------
    6:00pm - HST Cycle 19 (at stated % of 5rm)

    Front Squats (~80%) - Target is 15 reps (3 x 5 reps, 60 seconds rest)

    40kgs x 5 / 60kgs x 2
    75kgs x 5, 5, 5

    Standing Calf Raises - AMRAP

    60kgs x 15 / 100kgs x 10 / 140kgs x 5
    160kgs x 43

    Deadlift (~80%) - Target is 15 reps (3 x 5 reps, 60 seconds rest)

    60kgs x 5 / 100kgs x 2 / 120kgs x 1
    132.5kgs x 5, 5, 5

    Shrugs (Bar in front) - AMRAP

    60kgs x 15 / 100kgs x 10 / 130kgs x 5
    150kgs x 40
    ------------
    MyFitnessPal - 2,468 kcals

    Carbs - 205
    Protein - 262
    Fat - 66

    Fitbit - 8,311 steps

    Bedtime weight - 173.4lbs / 78.65kgs
    __________________
    Thursday 02 February 2017

    5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 69, average heart rate was 55

    6:00am - HST Cycle 19 (at stated % of 5rm)

    Flat Bench (105.26%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

    40kgs x 10 / 60kgs x 2 / 80kgs x 1
    100kgs x 4
    80kgs x 11

    Pendlay Rows (104.65%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

    40kgs x 10 / 60kgs x 3 / 90kgs x 2
    112.5kgs x 5
    85kgs x 10

    OH Press (103.45%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

    20kgs x 5 / 40kgs x 5 / 60kgs x 2
    75kgs x 3
    56.25kgs x 12

    Wide Grip Pullups (100%) - Target is 15 reps (1 x 5 reps, 90 seconds rest then drop to current 15rm, then perform further reps until 15 total reps have been achieved.

    90kgs x 3 / 100kgs x 2
    115kgs x 5
    100kgs x 10

    Biceps & Triceps - Target is 1 set of 8-10 reps

    Close Grip Bench - 75kgs x 9
    EZ curls - 30kgs x 9

    6:45am - Body weight - 168.8lbs / 76.57kgs
    -------
    6:00pm - HST Cycle 19 (at stated % of 5rm)

    Rear Squats (~80%) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

    40kgs x 5 / 60kgs x 5 / 80kgs x 2
    100kgs x 5, 5, 5

    Standing Calf Raises - AMRAP

    60kgs x 10 / 100kgs x 10 / 140kgs x 5
    160kgs x 42

    Sumo Deadlifts (unknown) - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

    60kgs x 5 / 100kgs x 2
    130kgs x 5, 5, 5127.5kgs x

    Shrugs (Bar behind) - AMRAP

    60kgs x 15 / 100kgs x 10 / 140kgs x 5
    160kgs x 40
    -------------
    MyFitnessPal - 2,540 kcals

    Carbs - 207
    Protein - 267
    Fat - 71

    Fitbit - 7,798 steps
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