mickc1965 training log

mickc1965

mickc1965

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I generally train using either using Bryan Haycock's HST (albeit a modified version) or Borg ***erli's Myo Reps, currently doing HST full body on a daily basis (AM/PM split) with an A & B Routine (reduced volume) but approaching the end of the 5s block but it didn't start like that so i will post from the beginning of this cycle which started on 13 December
 
mickc1965

mickc1965

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Tuesday 13 December 2016

5:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 51

Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Legs Raised x 100

All above performed circuit style, sets of 25

Body weight - 163.6lbs / 74.21kgs
-----
6:25pm - Cycle 19 Week 1 Day 1 - Upper Body

Chest (80% of 15rm) Flat Bench target is two sets of 15 reps followed 1 set of 15 reps of Dips
Flat Bench - 20kgs x 10 / 40kgs x 5 / 62.5kgs x 15, 15
Dips - 82.5kgs x 15

Back (80% of 15rm) Pendlay Rows target is two sets of 15 reps followed 1 set of 15 reps of Neutral Grip and Wide Grip Chins / Pullups.

Pendlay - 40kgs x 10 / 60kgs x 5 / 70kgs x 15, 15
Neutral Grip - 82.5kgs x 15
Wide Grip - 80kgs x 15

Shoulders (80% of 15rm) OH Press target is two sets of 15 reps followed 1 set of 15 reps of followed by 1 set of 25 reps of side lateral raises

OH Press - 20kgs x 10 / 43.75kgs x 15, 15
Side lateral raises - 9.5kgs x 25

Traps - target is 25 reps on both front and rear shrugs, once load feels comfortable on the front will add 5kgs to the bar

Bar in front - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
Bar behind - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25

Biceps & Triceps - target is 1 set of 15 reps followed by mini sets to get to a total of 30 reps with 10-15 seconds rest between sets, once load feels comfortable will add 2.5kgs to the bar

EZ curls - 32.5kgs x 15+6+5+4
Close Grip Bench - 55kgs x 15+5+5+5
------
MyFitnessPal - 2,529 kcals

Carbs - 206g
Protein - 231g
Fat - 87g

Fitbit - 5,170 steps

Bedtime weight - 167.2lbs / 75.84kgs
 
mickc1965

mickc1965

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Wednesday 14 December 2016

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64, average heart rate was 58

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

All above performed circuit style, sets of 25

Body weight - 161.8lbs / 73.39kgs

------
6:00pm - Cycle 19 Week Day 2 - Lower Body

Rear Squats (80% of 15rm) target is two sets of 15 reps

40kgs x 5 / 60kgs x 5 / 77.5kgs x 15, 15

Deadlift (80% of 15rm) target is two sets of 15 reps

60kgs x 5 / 105kgs x 15, 15

Calf raise - target is 2 sets of 25 reps

60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25, 25
------
MyFitnessPal - 2,661 kcals

Carbs - 223
Protein - 281
Fat - 71

Fitbit - 5,905 steps

Bedtime weight - 165.6lbs / 75.11kgs
 
mickc1965

mickc1965

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Thursday 15 December 2016

5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 68, average heart rate was 53

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

All above performed circuit style, sets of 25

Body weight - 161.8lbs / 73.39kgs
---------
6:00pm - Cycle 19 - 80% of 15rm - Shoulders, Back, Traps and Biceps

Shoulders - OH Press target is two sets of 15 reps followed by 1 set of 25 reps of side lateral raises

OH Press - 20kgs x 10 / 43.75kgs x 15
Side lateral raises - 9.5kgs x 25

Traps - target is 25 reps on both front and rear shrugs, once load feels comfortable on the front will add 5kgs to the bar

Bar in front - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
Bar behind - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25

Back - target is one set of 15 reps of each of the following

Pendlay - 40kgs x 10 / 60kgs x 5 / 70kgs x 15
Wide Grip - 80kgs x 15
Neutral Grip - 82.5kgs x 15
Supinated Grip - 87.5kgs x 15

Biceps - target is 1 set of 15 reps followed by mini sets to get to a total of 30 reps with 10-15 seconds rest between sets

EZ curls - 32.5kgs x 15+6+5+4
----------
MyFitnessPal - 2,444 kcals

Carbs - 205
Protein - 274
Fat - 59

Fitbit - 6,066 steps

Bedtime weight - 165.8lbs / 75.21kgs
 
mickc1965

mickc1965

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Friday 16 December 2016

5:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 63, average heart rate was 57

5:50am - Cycle 19 - Chest, Triceps at 80% of 15rm & Abs

Chest - target is one working set of 15 reps of each of the following

Flat Bench - 20kgs x 10 / 40kgs x 5 / 62.5kgs x 15
Incline Bench - 20kgs x 10 / 40kgs x 5 / 55kgs x 15
Dips - 82.5kgs x 15

Triceps - target is 1 set of 15 reps followed by mini sets to get to a total of 30 reps with 10-15 seconds rest between sets
Close Grip Bench - 55kgs x 15+5+5+5

Abs - performed continuously, 4 sets of 25 between each exercise in main workout

Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
Body weight - 162.8lbs / 73.84kgs
-------
6:20pm - Cycle 19 (80% of 15rm) Lower Body

Squats - target is one set of 15 reps of each of the following

Rear Squats - 40kgs x 5 / 60kgs x 5 / 77.5kgs x 15
Front Squats - 40kgs x 5 / 60kgs x 15

Deadlift - target is one set of 15 reps of each of the following

Deadlift - 60kgs x 5 / 105kgs x 15
Sumo - 105kgs x 15

Calf raise - target is 2 set of 25 reps

60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25, 25
------
MyFitnessPal - 2,508 kcals

Carbs - 220
Protein - 255
Fat - 67

Fitbit - 7,114 steps

Bedtime weight - 166.8lbs / 75.66kgs
 
mickc1965

mickc1965

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Saturday 17 December 2016

4:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 62, average heart rate was 54

5:00am - Cycle 19 (85% of 15rm) Back, Biceps & Abs

Back - target is one set of 15 reps of each of the following

Pendlay - 40kgs x 10 / 60kgs x 5 / 72.5kgs x 15
Wide Grip - 85kgs x 15
Neutral Grip -87.5kgs x 15
Supinated Grip - 92.5kgs x 15

Biceps - target is 1 set of 15 reps followed by mini sets to get to a total of 30 reps with 10-15 seconds rest between sets

EZ curls - 32.5kgs x 15+6+5+4

Abs - performed continuously, 4 sets of 25 between each exercise in main workout

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

Body weight - 162.0lbs / 73.48kgs

------------
6:15pm - Cycle 19 (~85% of 15rm) Shoulders & Traps

Shoulders - OH Press target is two sets of 15 followed by 1 set of 25 reps of side lateral raises

OH Press - 20kgs x 10 / 40kgs x 2 / 46.25kgs x 15
Side lateral raises - 9.5kgs x 25

Traps - target is 25 reps on both front and rear shrugs, once load feels comfortable on the front will add 5kgs to the bar

Bar in front - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
Bar behind - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
-----------
MyFitnessPal - 2,428 kcals

Carbs - 226
Protein - 255
Fat - 56

Fitbit - 5,871 steps

Bedtime weight - 166.6lbs / 75.57kgs
 
mickc1965

mickc1965

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Sunday 18 December 2016

​6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 66, average heart rate was 53

7:00am - Cycle 19 (~85% of 15rm) Chest, Triceps & Abs

Chest - target is one set of 15 reps of each of the following

Flat Bench - 20kgs x 10 / 40kgs x 5 / 67.5kgs x 15
Incline Bench - 20kgs x 10 / 40kgs x 5 / 57.5kgs x 15
Dips - 86.25kgs x 5 / 106.25kgs x 15

Triceps - target is 1 set of 15 reps followed by mini sets to get to a total of 30 reps with 10-15 seconds rest between sets

Close Grip Bench - 55kgs x 15+5+5+5

Abs - performed continuously, 4 sets of 25 between each exercise in main workout

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

Body weight - 162.2lbs / 73.57kgs
-----------
1:50pm - Cycle 19 (~85% of 15rm) Lower Body

Squats - target is one set of 15 reps of each of the following
Rear Squats - 40kgs x 5 / 60kgs x 5 / 82.5kgs x 15
Front Squats - 40kgs x 5 / 65kgs x 15

Deadlift - target is one set of 15 reps of each of the following

Deadlift - 60kgs x 5 / 100kgs x 2 / 112.5kgs x 15
Sumo - 112.5kgs x 15

Calf raise - target is 2 set of 25 reps

60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25, 25
---------
MyFitnessPal - 6,358 kcals

Carbs - 508
Protein - 213
Fat - 257
Alcohol - 1146 kcals

Fitbit - 6,757 steps

Bedtime weight - 169.4lbs / 76.84kgs
 
mickc1965

mickc1965

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Monday 19 December 2016

Abs - performed continuously, 4 sets of 25

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

Body weight - 166.6lbs / 75.57kgs
-------
6:00pm - Cycle 19 (~90% of 15rm) Back, Biceps & Abs

Back - target is one set of 15 reps of each of the following

Pendlay - 40kgs x 10 / 60kgs x 5 / 77.5kgs x 15
Wide Grip - 90kgs x 15
Neutral Grip - 92.5kgs x 15
Supinated Grip - 97.5kgs x 15

Biceps - target is 1 set of 15 reps followed by mini sets to get to a total of 30 reps with 10-15 seconds rest between sets

EZ curls - 32.5kgs x 15+8+7
-------
8:00pm - Cycle 19 (~90% of 15rm) Shoulders & Traps

Shoulders - OH Press target is two sets of 15 followed by 1 set of 25 reps of side lateral raises
OH Press - 20kgs x 10 / 40kgs x 3 / 48.75kgs x 15, 15
Side lateral raises - 9.5kgs x 25

Traps - target is 25 reps on both front and rear shrugs, once load feels comfortable on the front will add 5kgs to the bar

Bar in front - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
Bar behind - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25
-------
MyFitnessPal - 2,483 kcals

Carbs - 217
Protein - 268
Fat - 60

Fitbit - 5,410 steps

Bedtime weight - 171.6lbs
 
mickc1965

mickc1965

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Tuesday 20 December 2016

5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 57, average heart rate was 54

6:10am - Cycle 19 (~90% of 15rm) Chest, Triceps & Abs

Chest - target is one set of 15 reps of each of the following

Flat Bench - 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 70kgs x
Incline Bench - 20kgs x 10 / 40kgs x 5 / 62.5kgs x 15
Dips - 112.5kgs x 15

Triceps - target is 1 set of 15 reps followed by mini sets to get to a total of 30 reps with 10-15 seconds rest between sets

Close Grip Bench - 55kgs x 15+5+5+5

Abs - performed continuously, 4 sets of 25 between each exercise in main workout

Alternating Knee Crunch x 100
Leg Raises x 100
Crunches x 100
Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Legs Raised x 100

Body weight - 166.6lbs / 75.57kgs
----------------
6:00pm - Cycle 19 (at stated % of 15rm) Lower Body

Squats - target is one set of 15 reps of each of the following

Rear Squats (90%) - 40kgs x 5 / 60kgs x 5 / 87.5kgs x 15
Front Squats (90%) - 40kgs x 5 / 67.5kgs x 15

Deadlift - target is one set of 15 reps of each of the following

Deadlift (90%) - 60kgs x 5 / 100kgs x 2 / 117.5kgs x 15
Sumo (unknown) - 117.5kgs x 15

Calf raise - target is 2 set of 25 reps

60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 25, 25
------------
MyFitnessPal - 2,530 kcals

Carbs - 220
Protein - 292
Fat - 54

Fitbit - 6,148 steps

Bedtime weight - 170.6lbs / 77.38kgs
 
mickc1965

mickc1965

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Wednesday 21 December 2016

6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Parasympathetic) with a score of 71, average heart rate was 56

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

Chest - target is one set of 15 reps of each of the following
Flat Bench (~95%) - 20kgs x 10 / 40kgs x 5 / 75kgs x 15
Dips (~95%) - 120kgs x 15

Back - target is one set of 15 reps of each of the following

Pendlay Rows (~95%) - 40kgs x 10 / 60kgs x 5 / 82.5kgs x 15
Wide Grip Pullups (~95%) - 95kgs x 15

Shoulders - OH Press target is one set of 15 followed by 1 set of 25 reps of side lateral raises

OH Press (~95%) - 20kgs x 10 / 40kgs x 3 / 51.25kgs x 15
Side lateral raises - 9.5kgs x 25

Biceps & Triceps - target is 1 set of 15 reps s

EZ curls - 32.5kgs x 15
Close Grip Bench - 55kgs x 15

Abs - performed continuously, 4 sets of 25
Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100

Body weight - 165.6lbs / 75.11kgs
-------
6:00pm - Cycle 19 (at stated % of 15rm)

Squats & Deadlifts - target is one set of 15 reps of each of the following

Rear Squats (~95%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 92.5kgs x 15
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 125kgs x 15

Calves & Traps - target is 1 AMRAP (up to 30 reps)

Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 28
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 30

Abs - performed continuously, 4 sets of 25

Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
----------------
MyFitnessPal - 2,786 kcals

Carbs - 226
Protein - 327
Fat - 64

Fitbit - 10,716 steps

Bedtime Weight - 169.4lbs / 76.84kgs
 
mickc1965

mickc1965

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Thursday 22 December 2016



6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 61, average heart rate was 57

6:30am - Cycle 19 (at stated % of 15rm)

Chest - target is one set of 15 reps of each of the following

Incline Bench (~95%)- 20kgs x 10 / 40kgs x 5 / 65kgs x 15
Dips (~95%) - 100kgs x 5 / 120kgs x 15

Back - target is one set of 15 reps of each of the following

Neutral Grip (~95%) - 80.5kgs x 5 / 97.5kgs x 15
Supinated Grip (~95%) - 82.5kgs x 5 / 102.5kgs x 15

Shoulders - OH Press target is one set of 15 followed by 1 set of 25 reps of side lateral raises

OH Press (~95%) - 20kgs x 10 / 40kgs x 3 / 51.25kgs x 15
Side lateral raises - 9.5kgs x 25

Biceps & Triceps - target is 1 set of 15 reps

EZ curls - 32.5kgs x 15
Close Grip Bench - 55kgs x 15

Abs - performed continuously, 4 sets of 25

Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100

Body weight - 165.6lbs / 75.11kgs
----------------
5:00pm - Cycle 19 (at stated % of 15rm) Lower Body

Squats & Deadlifts - target is one set of 15 reps of each of the following

Front Squats (~95%) - 40kgs x 5 / 60kgs x 2 / 72.5kgs x 15
Deadlift (~95%) - 60kgs x 5 / 100kgs x 2 / 125kgs x 15

Calves & Traps - target is 1 set of 25 reps

Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 30
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 27

Abs - performed continuously, 4 sets of 25

Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
------------
MyFitnessPal - 2,512 kcals

Carbs - 210
Protein - 280
Fat - 62

Fitbit - 7,557 steps

Bedtime weight - 168.8lbs / 76.57kgs
 
mickc1965

mickc1965

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Friday 23 December 2016

6:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 59, average heart rate was 57

7:00am - Cycle 19 (at stated % of 15rm)

Chest - target is one set of 15 reps of each of the following

Flat Bench (~102.5%) - 20kgs x 10 / 40kgs x 5 / 80kgs x 15
Dips (100%) - 125kgs x 12+3

Back - target is one set of 15 reps of each of the following

Pendlay Rows (100%) - 40kgs x 10 / 60kgs x 5 / 85kgs x 15
Wide Grip Pullups (100%) - 100kgs x 15

Shoulders - OH Press target is one set of 15 followed by 1 set of 25 reps of side lateral raises

OH Press (~102.5%) - 20kgs x 10 / 40kgs x 3 / 55kgs x 15
Side lateral raises - 9.5kgs x 25

Biceps & Triceps - target is 1 set of 15 reps

EZ curls - 32.5kgs x 15
Close Grip Bench - 55kgs x 15

Abs - performed continuously, 4 sets of 25

Alternating Knee Crunch x 100
Leg Raises x 100
Crunches x 100

Body weight - 164.4lbs / 74.57kgs
-------
6:00pm - Cycle 19 (at stated % of 15rm)

Squats & Deadlifts - target is one set of 15 reps of each of the following

Rear Squats (100%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 95kgs x 15
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 127.5kgs x 15

Calves & Traps - 1 AMRAP set (up to 30 reps)

Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 30
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 30

Abs - performed continuously, 4 sets of 25

Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
----------------
MyFitnessPal - 2,254 kcals

Carbs - 196
Protein - 240
Fat - 57

Fitbit - 8,306 steps

Bedtime weight - 168.4lbs / 76.38kgs
 
mickc1965

mickc1965

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Saturday 24 December 2016

6:20am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 60, average heart rate was 57

6:40am - Cycle 19 (at stated % of 15rm)

Chest - target is one set of 15 reps of each of the following
Incline Bench (100%) - 20kgs x 10 / 40kgs x 5 / 67.5kgs x 15
Dips (100%) - 125kgs x 12+3

Back - target is one set of 15 reps of each of the following

Neutral Grip (100%) - 102.5kgs x 15
Supinated Grip (100%) - 107.5kgs x 10+5

Shoulders - OH Press target is one set of 15 followed by 1 set of 25 reps of side lateral raises

OH Press (104.65%) - 20kgs x 10 / 40kgs x 3 / 56.25kgs x 15
Side lateral raises - 9.5kgs x 25

Biceps & Triceps - target is 1 set of 15 reps

EZ curls - 25kgs x 12
Close Grip Bench - 55kgs x 15

Abs - performed continuously, 4 sets of 25

Alternating Knee Crunch x 100
Leg Raises x 100
Crunches x 100

Body weight - 164.0lbs / 74.39kgs
----------------
5:00pm - Cycle 19 (at stated % of 15rm)

Squats & Deadlifts - target is one set of 15 reps of each of the following

Front Squats (103.33%) - 40kgs x 5 / 60kgs x 2 / 77.5kgs x 15
Deadlift (101.9%) - 60kgs x 5 / 100kgs x 2 / 132.5kgs x 15

Calves & Traps - 1 AMRAP set (max 30 reps)

Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 170kgs x 30
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 28

Abs - performed continuously, 4 sets of 25

Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
------------
MyFitnessPal - 2819 kcals

Carbs - 199
Protein - 168
Fat - 68
Alcohol - 750 kals

Fitbit - 7213 steps

Bedtime weight - 167.2lbs / 75.84kgs
 
mickc1965

mickc1965

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Sunday 25 December 2016


6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 65, average heart rate was 67 (increased heart rate assumed due to alcohol consumption last night)

7:45am - Cycle 19 (at stated % of 10rm)

Chest - target is one set of 10 reps of each of the following

Flat Bench (~75%) - 20kgs x 10 / 40kgs x 5 / 65kgs x 10
Dips (~75%) - 87.5kgs x 5 / 105kgs x 10

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

Pendlay Rows (~75%) - 40kgs x 10 / 60kgs x 5 / 72.5kgs x 10
Wide Grip Pullups (~75%) - 77.5kgs x 10

Shoulders - OH Press target is one set of 10 followed by 1 set of 25 reps of side lateral raises

OH Press (~75%) - 20kgs x 10 / 40kgs x 2 / 47.5kgs x 10
Side lateral raises - 9.5kgs x 25

Biceps & Triceps - target is 1 set of 15 reps

EZ curls - 20kgs x 12
Close Grip Bench - 55kgs x 15

Abs - performed continuously, 4 sets of 25

Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100

Body weight - 163.0lbs / 73.94kgs
----------------
11:15am - Cycle 19 (at stated % of 10rm)

Squats & Deadlifts - target is 15 reps (one set of 10 reps plus second set of 5) of each of the following

Rear Squats (~75%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 825kgs x
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 117.5kgs x

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

Standing Calf Raises - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 172.5kgs x 30
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 167.5kgs x 30

Abs - performed continuously, 4 sets of 25

Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
 
mickc1965

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Tuesday 27 December 2016

4:00pm - Cycle 19 (at stated % of 10rm)

Chest - target is one set of 10 reps of each of the following

Incline Bench (~75%)- 20kgs x 10 / 40kgs x 5 / 55kgs x 10
Dips (~75%) - 87.5kgs x 5 / 105kgs x 10

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

Neutral Grip (~75%) - 87.5kgs x 10
Supinated Grip (~75%) - 85kgs x 10

Shoulders - OH Press target is one set of 10 followed by 1 set of 25 reps of side lateral raises

OH Press (~75%) - 20kgs x 10 / 40kgs x 2 / 47.5kgs x 10
Side lateral raises - 9.5kgs x 25

Biceps & Triceps - target is 1 set of 15 rep

EZ curls - 25kgs x 12
Close Grip Bench - 57.5kgs x 15

Squats & Deadlifts - target is 15 reps (one set of 10 reps plus second set of 5) of each of the following

Front Squats (~75%) - 40kgs x 5 / 60kgs x 10, 5
Deadlift (~75%) - 60kgs x 5 / 100kgs x 2 / 117.5kgs x 10, 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 / 175kgs x 28
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 160kgs x 30
 
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Wednesday 28 December 2016

8:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 66, average heart rate was 59

8:30am - Cycle 19 (at stated % of 10rm)

Chest - target is one set of 10 reps of each of the following

Flat Bench (~80%) - 20kgs x 10 / 40kgs x 5 / 67.5kgs x 10
Dips (~80%) - 110kgs x 10

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

Pendlay Rows (~80%) - 40kgs x 10 / 60kgs x 5 / 77.5kgs x 10
Wide Grip Pullups (~80%) - 82.5kgs x 10

Shoulders - OH Press target is one set of 10 followed by 1 set of 25 reps of side lateral raises

OH Press (~80%) - 20kgs x 10 / 40kgs x 2 / 50kgs x 10
Side lateral raises - 9.5kgs x 25

Biceps & Triceps - target is 1 set of 15 reps

EZ curls - 25kgs x 12
Close Grip Bench - 60kgs x 15

Abs - performed continuously, 4 sets of 25

Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100

Body weight - 170.0lbs / 77.11kgs
 
mickc1965

mickc1965

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Friday 30 December 2016

8:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 68, average heart rate was 63

9:15am - Cycle 19 (at stated % of 10rm)

Target is one set of 10 reps plus 5 reps of the following

Flat Bench (~80%) - 20kgs x 10 / 40kgs x 5 / 67.5kgs x 10+3+2
OH Press (~80%) - 20kgs x 10 / 40kgs x 2 / 50kgs x 10+3+2

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

Pendlay Rows (~80%) - 40kgs x 10 / 60kgs x 5 / 77.5kgs x 10
Wide Grip Pullups (~80%) - 82.5kgs x 10

Biceps & Triceps - target is one set of 12 reps

EZ curls - 25kgs x 12
Close Grip Bench - 62.5kgs x 12

Abs - performed continuously, 4 sets of 25

Alternating Knee Crunch x 100
Leg Raises x 100
Crunches x 100

Body weight - 173.0lbs / 78.47kgs
-------
6:00pm - Cycle 19 (at stated % of 10rm)

Squats & Deadlifts - target is one set of 10 reps plus 5 reps of each of the following

Rear Squats (~80%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 87.5kgs x 10, 5
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 115kgs x 10, 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 / 175kgs x 30
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 170kgs x 30

Abs - performed continuously, 4 sets of 25

Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
 
mickc1965

mickc1965

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Saturday 31 December 2016

7:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 4 (Sympathetic) with a score of 53, average heart rate was 61

8:15am - Cycle 19 (at stated % of 10rm)

Target is one set of 10 reps plus 5 reps of the following

Incline Bench (~80%)- 20kgs x 10 / 40kgs x 5 / 60kgs x 10+5
OH Press (~80%) - 20kgs x 10 / 40kgs x 2 / 50kgs x 10+5

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

Neutral Grip (~80%) - 92.5kgs x 10
Supinated Grip (~80%) - 90kgs x 10

Biceps & Triceps - target is 1 set of 12 reps

EZ curls - 25kgs x 12
Close Grip Bench - 65kgs x 12

Abs - performed continuously, 4 sets of 25

Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100

Body weight - 173.6lbs /
----------------
6:00pm - Cycle 19 (at stated % of 10rm)

Squats & Deadlifts - target is one set of 10 reps plus 5 reps of each of the following

Front Squats (~80%) - 40kgs x 5 / 65kgs x 10, 5
Deadlift (~80%) - 60kgs x 5 / 100kgs x 2 / 125kgs x 10, 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 / 180kgs x 28
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 28

Abs - performed continuously, 4 sets of 25

Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
 
mickc1965

mickc1965

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Monday 02 January 2017


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

Target is one set of 10 reps plus 5 reps of the following

Flat Bench (~85%) - 20kgs x 10 / 40kgs x 5 / 72.5kgs x 10+5
OH Press (~85%) - 20kgs x 10 / 40kgs x 2 / 53.75kgs x 10+5

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

Pendlay Rows (~85%) - 40kgs x 10 / 60kgs x 5 / 82.5kgs x 10
Wide Grip Pullups (~85%) - 87.5kgs x 10

Biceps & Triceps - target is 1 set of 12 reps

EZ curls - 25kgs x 12
Close Grip Bench - 65kgs x 12

Abs - performed continuously, 4 sets of 25

Alternating Knee Crunch x 100
Alternating Leg Raises x 100
Crunches x 100
------
6:00pm - Cycle 19 (at stated % of 10rm)

Squats & Deadlifts - target is one set of 10 reps plus 5 reps of the following

Rear Squats (~85%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 92.5kgs x 10+5
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 120kgs x 10+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 / 180kgs x 28
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 172.5kgs x 30

Abs - performed continuously, 4 sets of 25

Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
 
mickc1965

mickc1965

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Tuesday 03 January 2017

6:25am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 50, average heart rate was 54

Note - went down with a cold yesterday afternoon and struggled to get to sleep so got a little over 4 hours in total

6:45am - Cycle 19 (at stated % of 10rm)

Target is one set of 10 reps plus 5 reps of each of the following

Incline Bench (~85%)- 20kgs x 10 / 40kgs x 5 / 62.5kgs x 10+5
OH Press (~85%) - 20kgs x 10 / 40kgs x 2 / 53.75kgs x 10+5

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

Neutral Grip (~85%) - 80kgs x 5 / 100kgs x 10
Supinated Grip (~85%) - 80kgs x 5 / 97.5kgs x 10

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

EZ curls - 25kgs x 12
Close Grip Bench - 65kgs x 12
----------------
8:50am - Cycle 19 (at stated % of 10rm)

Squats & Deadlifts - target is one set of 10 reps plus 5 reps of the following

Front Squats (~85%) - 40kgs x 5 / 60kgs x 2 / 70kgs x 10+5
Deadlift (~85%) - 60kgs x 5 / 100kgs x 2 / 132.5kgs x 10+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 / 180kgs x 28
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 28
 
mickc1965

mickc1965

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Wednesday 04 January 2017

6:15am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 63


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

Target is one set of 10 reps plus 5 reps of the following

Flat Bench (~90%) - 20kgs x 10 / 40kgs x 5 / 75kgs x 10+5
OH Press (~90%) - 20kgs x 10 / 40kgs x 2 / 56.25kgs x 10+5

Target is one set of 10 reps of the following

Pendlay Rows (~90%) - 40kgs x 10 / 60kgs x 5 / 87.5kgs x 10
Wide Grip Pullups (~90%) - 92.5kgs x 10

Target is one set of 10-12 reps of the following

EZ curls - 26kgs x 12
Close Grip Bench - 67.5kgs x 12
-------
6:00pm - Cycle 19 (at stated % of 10rm)

Target is one set of 10 reps plus 5 reps of the following

Rear Squats (~90%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 97.5kgs x 10+5
Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 130kgs x 10+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 / 180kgs x 28
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 175kgs x 30
 
mickc1965

mickc1965

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Thursday 05 January 2017

6:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 64, average heart rate was 65

6:20am - Cycle 19 (at stated % of 10rm)

Target is one set of 10 reps plus 5 reps of the following

Incline Bench (~90%)- 20kgs x 10 / 40kgs x 5 / 67.5kgs x 10+5
OH Press (~90%) - 20kgs x 10 / 40kgs x 2 / 56.25kgs x 10+5

Target is one set of 10 reps of the following

Neutral Grip (~90%) - 90kgs x 5 / 105kgs x 10
Supinated Grip (~90%) - 90kgs x 5 / 102.5kgs x 10

Target is 1 set of 10-12 reps of the following

EZ curls - 27.5kgs x 10
Close Grip Bench -70kgs x 10
--------------
6:15pm - Cycle 19 (at stated % of 10rm)

Target is 15 reps (1 x 10 plus 5) of each of the following

Front Squats (~90%) - 40kgs x 5 / 60kgs x 2 / 72.5kgs x 10+5
Deadlift (~90%) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 140kgs x 10+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 / 180kgs x 28
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 28
-------------
MyFitnessPal - 2,384 kcals

Carbs - 195
Protein - 246
Fat - 70
Fitbit - 8,212 steps

Bedtime weight - 176.0lbs / 79.84kgs
 
mickc1965

mickc1965

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Friday 06 January 2017

6:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 61

6:50am - Cycle 19 (at stated % of 10rm)

Chest & Shoulders - is one set of 10 reps plus 5 reps of each of the following

Flat Bench (~95%) - 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 80kgs x 10+3+2
OH Press (~95%) - 20kgs x 10 / 40kgs x 2 / 60kgs x 10+5

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

Pendlay Rows (~95%) - 40kgs x 10 / 60kgs x 3 / 80kgs x 2 / 92.5kgs x 10
Wide Grip Pullups (~95%) - 85kgs x 5 / 97.5kgs x 10

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

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

Body weight - 171.4lbs / 77.75kgs
-------
6:15pm - Cycle 19 (at stated % of 10rm)

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

Rear Squats (~95%) - 40kgs x 5 / 60kgs x 3 / 80kgs x 2 / 102.5kgs x 10, 7, 3

Deadlifts - Target is 10 reps

Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 137.5kgs 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 / 180kgs x 29
Shrugs (Bar behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 177.5kgs x 30

Abs - performed continuously, 4 sets of 25

Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
----------------
MyFitnessPal - 2,280kcals

Carbs - 193
Protein - 240
Fat - 62

Fitbit - 10,891 steps

Bedtime weight - 175.0lbs / 79.38kgs
 
mickc1965

mickc1965

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Saturday 07 January 2017

8:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 61, average heart rate was 62

8:15am - Cycle 19 (at stated % of 10rm)

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

Incline Bench (~95%)- 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 70kgs x 10+5
OH Press (~95%) - 20kgs x 10 / 40kgs x 3 / 60kgs x 10+5

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

Neutral Grip (~95%) - 90kgs x 5 / 110kgs x 10
Supinated Grip (~95%) - 90kgs x 5 / 107.5kgs 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 - 171.6lbs / 77.84kgs
----------------
6:15pm - Cycle 19 (at stated % of 10rm)

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

Front Squats (~95%) - 40kgs x 5 / 60kgs x 2 / 77.5kgs x 10, 10

Deadlifts - Target is 10 reps

Deadlift (~95%) - 60kgs x 5 / 100kgs x 2 / 120kgs x 1 / 147.5kgs 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 / 180kgs x 30
Shrugs (Bar in front) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 165kgs x 30

Abs - performed continuously, 4 sets of 25

Alternating Heel Touch x 100
Leg Pull Ins x 100
Crunches Knees Raised x 100
------------
MyFitnessPal - 3,129 kcals plus 1,500kcals from alcohol

Carbs - 265
Protein - 228
Fat - 118
The above figures are from food only

Fitbit - 12,551 steps
 
mickc1965

mickc1965

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Monday 09 January 2017

6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 56, average heart rate was 58

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

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

Flat Bench (~103%) - 20kgs x 10 / 40kgs x 5 / 60kgs x 2 / 85kgs x 10+2+2+1
OH Press (~102%) - 20kgs x 10 / 40kgs x 3 / 50kgs x 2 / 63.75kgs x 10+5

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

Pendlay Rows (~102.5%) - 40kgs x 10 / 60kgs x 5 / 80kgs x 2 / 97.5kgs 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 10
EZ curls - 27.5kgs x 11

Body weight - 171.6lbs / 77.84kgs
-------
6:30pm - Cycle 19 (at stated % of 10rm)

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

Rear Squats (102.3%) - 40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 110kgs x 10, 5, 5

Deadlifts - Target is 10 reps

Sumo (unknown) - 60kgs x 5 / 100kgs x 2 / 130kgs x 1 / 140gs 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 behind) - 60kgs x 10 / 100kgs x 10 / 140kgs x 5 / 180kgs x 30
----------------
MyFitnessPal - 2,016 kcals

Carbs - 159
Protein - 236
Fat - 48

Fitbit - 6,844 steps
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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Awards
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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
 
mickc1965

mickc1965

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Awards
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  • Established
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
 
mickc1965

mickc1965

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Awards
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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

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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
 
mickc1965

mickc1965

Well-known member
Awards
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  • Established
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
 
mickc1965

mickc1965

Well-known member
Awards
1
  • Established
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
 
mickc1965

mickc1965

Well-known member
Awards
1
  • Established
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
 
mickc1965

mickc1965

Well-known member
Awards
1
  • Established
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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