mickc1965 training log

Page 3 of 12 First 12345 ... Last

  1. Saturday 04 February 2017

    5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 49, average heart rate was 56

    6:25am - Active Recovery

    Barbell Circuit - 10 rounds of 5 reps with empty bar of each of the following

    SLDL / bent over rows / front squats / overhead press / rear squats / hang clean

    6:45am - Body Weight - 168.4lbs / 76.38kgs
    --------
    Saturday 04 February 2017

    MyFitnessPal - 2,416 kcals

    Carbs - 212
    Protein - 238
    Fat - 68

    Fitbit - 7,676 steps


  2. Sunday 05 January 2017

    6:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 52, average heart rate was 57

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

    Flat Bench (~90%) - Target is 15 reps (3 x 5 reps, 90 seconds rest)

    40kgs x 10 / 60kgs x 2 / 80kgs x 1
    87.5kgs x 5, 5, 5

    Pendlay Rows (~90%) - Target is 15 reps (3 x 5 reps, 90 seconds rest)

    40kgs x 10 / 60kgs x 3 / 80kgs x 2
    97.5kgs x 5, 5, 5

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

    20kgs x 5 / 40kgs x 5 / 55kgs x 2
    66.25kgs x 5, 5, 5

    Accessory exercises

    Wide Grip Pullups (body weight) - Target is 15 reps

    77kgs x 15

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

    Close Grip Bench - 7.75kgs x 8
    EZ curls - 30kgs x 10

    7:00am - Body weight - 168.4lbs / 76.38kgs
    -------
    6:00pm

    HST Cycle 19 (at stated % of 5rm) - Target is 15 reps (3 x 5 reps, 90 seconds rest)

    Rear Squats (~90%)

    40kgs x 5 / 60kgs x 5 / 80kgs x 1 / 100kgs x 1
    110kgs x 5, 5, 5

    Sumo Deadlifts (~90%)

    60kgs x 5 / 100kgs x 2 / 130kgs x 1
    147.5kgs x 5, 5, 5

    Accessory exercises

    Standing Calf Raises - AMRAP

    60kgs x 10 / 100kgs x 10 / 140kgs x 5
    160kgs x 44

    Shrugs (Bar behind) - AMRAP

    100kgs x 10 / 120kgs x 10 / 140kgs x 5
    160kgs x 41
    -------------
    MyFitnessPal - 3,110kcals

    Carbs - 260
    Protein - 280
    Fat - 104

    Fitbit - 10,540 steps
    •   
       


  3. Monday 06 February 2017

    5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 64, average heart rate was 58

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

    Target is 15 reps (3 x 5 reps, 90 seconds rest)

    Incline Bench (~90%)

    20kgs x 10 / 40kgs x 5 / 60kgs x 1
    77.5kgs x 5, 5, 5

    Pendlay Rows (~90%)

    40kgs x 10 / 60kgs x 3 / 80kgs x 2
    97.5kgs x 5, 5, 5

    OH Press (~90%)

    20kgs x 5 / 40kgs x 5 / 55kgs x 2
    66.25kgs x 5, 5, 5

    Accessory exercises

    Wide Grip Pullups (body weight) - Target is 15 reps

    77kgs x 15

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

    Close Grip Bench - 77.5kgs x 8
    EZ curls - 30kgs x 10

    6:45am - Body weight - 168.4lbs / 76.38kgs
    ----------------
    6:00pm - HST (Cycle 19) at stated % of 5rm

    Target is 15 reps (3 x 5 reps, 90 seconds rest)

    Front Squats (~90%)

    40kgs x 5 / 60kgs x 2 / 80kgs x 1
    85kgs x 5, 5, 5

    Deadlift (~90%) - Target is 15 reps (3 x 5 reps, 90 seconds rest)

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

    Accessory Exercises

    Target is AMRAP

    Standing Calf Raises

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

    Shrugs (Bar in front)

    100kgs x 10 / 120kgs x 10 / 130kgs x 5
    150kgs x 41
    ------------
    MyFitnessPal - 2,517 kcals

    Carbs - 214
    Protein - 253
    Fat - 72

    Fitbit - 7,694 steps


  4. Tuesday 07 February 2017

    5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Parasympathetic) with a score of 66, average heart rate was 55

    6:05am - Active Recovery Session

    Barbell Circuit - 10 rounds of 5 reps with empty bar of each of the following

    SLDL / bent over rows / hang clean / front squats / rear squats / BTN Press

    6:35am - Body Weight - 168.2lbs / 76.29kgs
    ----------
    MyFitnessPal - 2,611 kcals

    Carbs - 219
    Protein - 256
    Fat - 78

    Fitbit - 6,735 steps

  5. Wednesday 08 February 2016

    5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 54, average heart rate was 56

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

    Flat Bench (105.26%)

    40kgs x 10 / 60kgs x 2 / 80kgs x 1
    100kgs x 5
    80kgs x 8+2

    Pendlay Rows (106.98%)

    40kgs x 10 / 60kgs x 3 / 90kgs x 2
    115kgs x 5
    85kgs x 10

    OH Press (103.45%)

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

    Accessory Exercises - Target is 1 set of 12-15 reps

    Wide Grip Pullups

    ~80kgs (BW plus belt plus 2.5kgs) x 15

    Biceps & Triceps

    Close Grip Bench - 70kgs x 13
    EZ curls - 25kgs x 13

    6:40am - Body weight - 168.2lbs / 76.29kgs
    -------
    5:55pm - HST (Cycle 19) at stated % of 5rm - 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

    Rear Squats (104.17%)

    40kgs x 5 / 60kgs x 5 / 80kgs x 2 / 100kgs x 1 / 110kgs x 1
    125kgs x 5
    95kgs x 10

    Sumo Deadlifts (unknot)

    100kgs x 5 / 120kgs x 2 / 140kgs x 1 / 150kgs x 1
    167.5kgs x 5
    132.5kgs x 10

    Accessory Exercises - Target is AMRAP

    Standing Calf Raises

    60kgs x 10 / 100kgs x 10 / 140kgs x 5 /
    160kgs x 45

    Shrugs (Bar behind)

    100kgs x 10 / 120kgs x 10 / 140kgs x 5
    160kgs x 42
    ----------------
    MyFitnessPal - 2,520 kcals

    Carbs - 217
    Protein - 255
    Fat - 70

    Fitbit - 7,644 steps
    •   
       


  6. Thursday 09 January 2017

    5:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 64, average heart rate was 55

    5:55am - Active Recovery Session - Barbell Circuit 10 rounds of 5 reps with empty bar of each of the following

    SLDL / bent over rows / hang clean / front squats / rear squats / BTN Press

    6:20am - Body Weight - 167.8lbs / 76.11kgs
    ----------
    MyFitnessPal - 2,506 kcals

    Carbs - 215
    Protein - 254
    Fat - 70

    Fitbit - 14,213 steps

  7. Friday 10 February 2017

    6:15am - 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

    6:30am - HST (Cycle 19) at stated % of 5rm - 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

    Incline Bench (105.88%)

    20kgs x 10 / 40kgs x 3 / 60kgs x 1 / 80kgs x 1
    90kgs x 4
    67.5kgs x 11

    Pendlay Rows (109.30%)

    40kgs x 10 / 60kgs x 3 / 90kgs x 2
    117.5kgs x 5
    85kgs x 10

    OH Press (103.45%)

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

    Accessory Exercises - Target is 12-15 reps

    Wide Grip Pullups

    ~82.5kgs (BW plus belt plus 5kgs) x 15

    Biceps & Triceps

    Close Grip Bench - 70kgs x 12
    EZ curls - 25kgs x 12

    7:10am - Body weight - 166.6lbs / 75.57kgs
    ----------------
    6:00pm - HST (Cycle 19) at stated % of 5rm - 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

    Front Squats (105.41%)

    40kgs x 5 / 60kgs x 2 / 80kgs x 1
    97.5kgs x 5
    77.5kgs x 15

    Deadlift (103.03%)

    100kgs x 5 / 120kgs x 2 / 130kgs x 1 / 150kgs x 1
    170kgs x 5
    132.5kgs x 15

    Accessory Exercises - AMRAP

    Standing Calf Raises

    100kgs x 10 / 120kgs x 10 / 140kgs x 5
    160kgs x 46

    Shrugs (Bar in front)

    100kgs x 10 / 120kgs x 10 / 130kgs x 5
    150kgs x 42
    ------------
    MyFitnessPal - 2,522 kcals

    Carbs - 216
    Protein - 257
    Fat - 70

    Fitbit - 16,289 steps
  8. mickc1965 training log


    Saturday 11 February 2017

    5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 65, average heart rate was 52

    6:20am - HST (Cycle 19) at stated % of 5rm - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

    Flat Bench (~80%)

    40kgs x 10 / 60kgs x 2 / 70kgs x 1
    77.5kgs x 5, 5, 5

    Pendlay Rows (~80%)

    40kgs x 10 / 60kgs x 3 / 70kgs x 2
    87.5kgs x 5, 5, 5

    OH Press (~80%)

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

    Accessory Exercises - Target is 12-15 reps

    Wide Grip Pullups

    ~82.5kgs (BW plus belt plus 5kgs) x 15

    Biceps & Triceps

    Close Grip Bench - 70kgs x 12
    EZ curls - 25kgs x 13

    7:00am - Body weight - 167.0lbs / 75.75kgs
    -------
    1:00pm - HST (Cycle 19) at stated % of 5rm - Target is 15 reps (3 x 5 reps, 45-60 seconds rest)

    Rear Squats (~80%)

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

    Sumo Deadlifts (~80%)

    100kgs x 5 / 120kgs x 2
    130kgs x 5, 5, 5

    Accessory Exercises - AMRAP

    Standing Calf Raises

    100kgs x 10 / 120kgs x 10 / 140kgs x 5
    160kgs x 47

    Shrugs (Bar behind)

    100kgs x 10 / 120kgs x 10 / 140kgs x 5
    160kgs x 43
    -------------
    MyFitnessPal - 3,660 (1715 from alcohol) kcals - macros from food only

    Carbs - 123
    Protein - 235
    Fat - 57

    Fitbit - 12,681 steps

  9. Thursday 16 February 2017

    5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 64, average heart rate was 52

    6:00am - non HST Push Upper

    Flat Bench

    40kgs x 10 / 60kgs x 2 / 70kgs x 12, 10, 8

    OH Press

    20kgs x 5 / 40kgs x 5 / 50kgs x 12, 10, 8

    Close Grip Bench

    60kgs x 12, 10, 8

    6:30am - Body weight @ 167.2lbs / 75.84kgs
    ------------------------
    6:00pm - non HST Push Lower

    Rear Squats

    40kgs x 5 / 60kgs x 5 / 80kgs x 10, 10

    Front Squat

    60kgs x 10, 10

    Standing Calf Raise

    100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
    --------------------
    MyFitnessPal - 2,494 kcals

    Carbs - 211
    Protein - 256
    Fat - 70

    Fitbit - 5,657 steps

  10. Friday 17 February 2017

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

    6:30am - non HST Pull Day

    Pendlay Rows

    40kgs x 10 / 60kgs x 3 / 75kgs x 10, 10, 10

    Wide Grip Pullups

    BW x 10, 10, 10

    EZ curls

    20kgs x 10, 10, 10

    7:00am - Body weight @ 167.2lbs / 75.84kgs
    ------------------------
    6:00pm - non HST Pull lower & Traps

    Sumo Deadlift

    60kgs x 5 / 100kgs x 3 / 120kgs x 10, 10

    Conventional Deadlift

    120kgs x 10, 10

    Shrugs

    100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
    --------------------
    MyFitnessPal - 2311 kcals plus 834 from alcohol

    Carbs - 203
    Protein - 226
    Fat - 66

    Fitbit - 10,305 steps
  11. mickc1965 training log


    Saturday 18 February 2017

    8:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Sympathetic) with a score of 49, average heart rate was 69

    8:05am - Body weight @ 167.0lbs / 75.75kgs

    11:00am - non HST Push Day

    Flat Bench - 40kgs x 10 / 60kgs x 2 / 70kgs x 10, 10, 10

    OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 10, 10, 9+1

    Close Grip Bench - 60kgs x 10, 10, 6, 4
    ------------------------
    3:00pm - non HST Push

    Rear Squats - 40kgs x 10 / 60kgs x 2 / 80kgs x 10, 10

    Front Squat - 60kgs x 10, 10

    Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
    --------------------
    MyFitnessPal - 2,557 kcals

    Carbs - 204
    Protein - 228
    Fat - 95

    Fitbit - 10,260 steps

  12. Sunday 19 February 2017

    6:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 66, average heart rate was 52

    6:50am - non HST Pull

    Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 75kgs x 10, 10, 10

    Wide Grip Pullups - 77.5kgs x 10, 10, 10

    EZ curls - 20kgs x 10, 10, 10

    7:15am - Body weight @ 166.2lbs / 75.39kgs

    Need to increase caloric intake as not supposed to be losing weight
    ------------------------
    11am - non HST Pull

    Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 120kgs x 10, 10

    Conventional Deadlift - 120kgs x 10, 10

    Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
    --------------------
    MyFitnessPal - 3,126 kcals

    Carbs - 271
    Protein - 245
    Fat - 115

    Fitbit - 5,734 steps
  13. mickc1965 training log


    Monday 20 February 2017

    5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 59, average heart rate was 54

    6:00am - non HST Push

    Flat Bench - 40kgs x 10 / 60kgs x 2 / 70kgs x 10, 10, 10

    OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 10, 10, 10

    Close Grip Bench - 60kgs x 10, 10, 10

    6:30am - Body weight @ 167.0lbs / 75.75kgs
    ------------------------
    6:00pm - non HST Push

    Rear Squats - 40kgs x 10 / 60kgs x 2 / 82.5kgs x 10, 10

    Front Squat - 62.5kgs x 10, 10

    Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
    --------------------MyFitnessPal - 2,671 kcals

    Carbs - 232
    Protein - 259
    Fat - 78

    Fitbit - 5,161 steps

  14. Tuesday 21 February 2017

    5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 10 with a score of 60, average heart rate was 54

    6:00am - non HST Pull

    Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 77.5kgs x 10, 10, 10

    Wide Grip Pullups - 80kgs x 10, 10, 10

    EZ curls - 21.25kgs x 10, 10, 10

    6:30am - Body weight @ 167.6lbs / 76.02kgs
    ------------------------
    6:00pm - non HST Pull

    Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 120kgs x 10, 10

    Conventional Deadlift - 120kgs x 10, 10

    Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
    --------------------
    MyFitnessPal - 2,792 kcals

    Carbs - 231
    Protein - 290
    Fat - 78

    Fitbit - 6,301 steps

  15. Wednesday 22 February 2017

    5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 63, average heart rate was 56

    5:55am - non HST Push

    Flat Bench - 40kgs x 10 / 60kgs x 2 / 70kgs x 10, 10, 10, 10

    OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 10, 10, 10

    Close Grip Bench - 60kgs x 10, 10, 10

    6:30am - Body weight @ 168.6lbs / 76.48kgs
    ------------
    6:00pm - non HST Push

    Rear Squats - 40kgs x 10 / 60kgs x 2 / 80kgs x 10, 10, 10

    Front Squats - 60kgs x 10, 10

    Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 25, 25, 25, 25
    --------------------MyFitnessPal - 2,726 kcals

    Carbs - 231
    Protein - 278
    Fat - 76

    Fitbit - 5,647 steps

  16. Thursday 23 February 2017

    5:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 55, average heart rate was 57

    5:55am - non HST Pull

    Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 77.5kgs x 10, 10, 10,10

    Wide Grip Pullups - 80kgs x 10, 10, 10

    EZ curls - 20kgs x 10, 10, 10

    6:30am - Body weight @ 168.2lbs / 76.29kgs
    ------------------------
    6:00pm - non HST Pull

    Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 110kgs x 10, 10, 10

    Conventional Deadlift - 110kgs x 10, 10

    Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 25, 25, 25, 25
    --------------------
    MyFitnessPal - 2,699 kcals

    Carbs - 234
    Protein - 269
    Fat - 75

    Fitbit - 5,962 steps

  17. Friday 24 February 2017

    5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 6 (Sympathetic) with a score of 53, average heart rate was 55

    5:45am - non HST Push

    Flat Bench - 40kgs x 10 / 60kgs x 2 / 70kgs x 10, 10, 10, 10

    OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 10, 10, 10, 10

    Close Grip Bench - 60kgs x 10, 10, 9+1

    6:15am - Body weight @ 168.2lbs / 76.29kgs
    ------------------------
    6:00pm - non HST Push

    Rear Squats - 40kgs x 10 / 60kgs x 2 / 80kgs x 10, 10, 10

    Front Squats - 60kgs x 10, 10, 10

    Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 30, 25, 25, 25
    --------------------
    MyFitnessPal - 2,624 kcals

    Carbs - 216
    Protein - 267
    Fat - 76

    Fitbit - 5,106 steps

  18. Saturday 25 February 2017

    5:00am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 57, average heart rate was 55

    5:15am - non HST Pull

    Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 77.5kgs x 10, 10, 10,10

    Wide Grip Pullups - 80kgs x 10, 10, 10, 10

    EZ curls - 20kgs x 10, 10, 10

    5:45am - Body weight @ 167.8lbs / 76.11kgs
    -----------------------
    4:00pm - non HST Pull

    Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 110kgs x 10, 10, 10

    Conventional Deadlift - 110kgs x 10, 10, 10

    Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 30, 25, 25, 25
    --------------------
    MyFitnessPal - 2,585 kcals

    Carbs - 214
    Protein - 261
    Fat - 75

    Fitbit - 6,083 steps

  19. Sunday 26 February 2017

    7:05am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 64, average heart rate was 59

    7:15am - Body weight @ 168.0lbs / 76.20kgs

    9:15am - non HST Push

    Flat Bench - 40kgs x 10 / 60kgs x 2 / 70kgs x 10, 10, 10, 10

    OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 10, 10, 10, 10

    Close Grip Bench - 55kgs x 10, 10, 10, 10
    ------------------------
    2:40pm - non HST Push

    Rear Squats - 40kgs x 10 / 60kgs x 2 / 80kgs x 10, 10, 10, 10

    Front Squats - 60kgs x 10, 10, 10

    Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 170kgs x 25, 25, 25, 25
    --------------------
    MyFitnessPal - 2,724 kcals

    Carbs - 228
    Protein - 274
    Fat - 79

    Fitbit - 5,064 steps

  20. Monday 27 February 2017

    5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Parasympathetic) with a score of 65, average heart rate was 57

    6:05am - non HST Pull

    Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 77.5kgs x 10, 10, 10,10

    Wide Grip Pullups - 80kgs x 10, 10, 10, 10

    EZ curls - 20kgs x 10, 10, 10 10

    6:30am - Body weight @ 167.2lbs / 75.84kgs
    ------------------------
    6:15pm - non HST Pull

    Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 110kgs x 10, 10, 10

    Conventional Deadlift - 110kgs x 10, 10, 10

    SLDL - 50kgs x 10, 10, 10

    Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 30, 30, 30, 30
    --------------------
    MyFitnessPal - 2,827 kcals

    Carbs - 237
    Protein - 281
    Fat - 83

    Fitbit - 6,241 steps
  21. mickc1965 training log


    Tuesday 28 February 2017

    5:55am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 57

    6:05am - non HST Push, target is 48 reps (4 x 12) with 90 seconds rest

    Flat Bench - 40kgs x 10 / 60kgs x 2 / 70kgs x 12, 12, 12, 9+3

    OH Press - 20kgs x 5 / 40kgs x 5 / 50kgs x 12, 12, 10, 8, 6

    Close Grip Bench - 60kgs x 12, 12, 10, 8, 6

    6:40am - Body weight @ 168.0lbs / 76.20kgs
    ------------------------
    6:00pm - non HST Push, target is 36 reps (3 x 12) with 90 seconds rest not calf raises target is 120 reps (4 x 30)

    Rear Squats - 40kgs x 5 / 60kgs x 5 / 80kgs x 12, 12, 12

    Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 160kgs x 30, 30, 30, 30

    Front Squats - 60kgs x 12, 12, 12

    Lunges - 20kgs didn't do these as left ankle hurt on first rep
    --------------------
    MyFitnessPal - 2,724 kcals

    Carbs - 223
    Protein - 269
    Fat - 84

    Fitbit - 5,099 steps

  22. Wednesday 01 March 2017

    6:35am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 7 (Sympathetic) with a score of 56, average heart rate was 57

    7:00am - non HST Pull, target is 4 x 12 reps with 90 seconds rest

    Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 77.5kgs x 12, 12, 12, 12

    Wide Grip Pullups - 80kgs x 12, 12, 12, 8 (stopped due to form breaking down)

    EZ curls - 20kgs x 12, 12, 11, 10

    7:00am - Body weight @ 167.6lbs / 76.02kgs
    ------------------------
    6:00pm - non HST Pull, target is 3 x 12 reps with 90 seconds rest , shrugs target is 4 x 30 reps with 45 seconds rest

    Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 110kgs x 12, 12, 12

    Conventional Deadlift - 110kgs x 12, 12, 12

    SLDL - 60kgs x 12, 12, 12

    Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 30, 30, 30, 30
    --------------------
    MyFitnessPal - 2,788 kcals

    Carbs - 245
    Protein - 265
    Fat - 83

    Fitbit - 5,848 steps

  23. Thursday 02 March 2017

    5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 56, average heart rate was 55

    6:00am - Push 12 rep block, target is 4 x 6 reps (deload) with 45 seconds rest

    Flat Bench - 40kgs x 10 / 60kgs x 2 / 67.5kgs x 6, 6, 6, 6

    OH Press - 20kgs x 5 / 40kgs x 5 / 4kgs x 6, 6, 6, 6

    Close Grip Bench - 50kgs x 6, 6, 6, 6

    6:30am - Body weight @ 167.8lbs / 76.11kgs
    ------------------------
    6:00pm - Push 12 rep block, target is 3 x 6 reps (deload) with 45 seconds rest, calf raises 4 x 15 reps

    Rear Squats - 40kgs x 5 / 60kgs x 5 / 82.5kgs x 6, 6, 6

    Front Squats - 62.5kgs x 6, 6, 6

    Lunges - 40kgs x 6, 6, 6

    Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 15, 15, 15, 15
    --------------------
    MyFitnessPal - 2,642 kcals

    Carbs - 217
    Protein - 274
    Fat - 75

    Fitbit - 5,922 steps

  24. Friday 03 March 2017

    5:50am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 62, average heart rate was 57

    6:00am - Pull 12 rep block, target is 4 x 6 reps (deload) with 45 seconds rest

    Pendlay Rows - 40kgs x 10 / 60kgs x 3 / 80kgs x 6, 6, 6, 6

    Wide Grip Pullups - 77.5kgs x 6, 6, 6, 6

    EZ curls - 18kgs x 6, 6, 6, 6

    6:30am - Body weight @ 167.6lbs / 76.02kgs
    ------------------------
    6:05pm - Push 12 rep block, target is 3 x 6 reps (deload) with 45 seconds rest, shrugs 4 x 15 reps

    Sumo Deadlift - 60kgs x 5 / 100kgs x 5 / 112.5kgs x 6, 6, 6

    Conventional Deadlift - 112.5kgs x 6, 6, 6

    SLDL - 52.5kgs x 6, 6, 6

    Shrugs - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 162.5kgs x 15, 15, 15, 15
    --------------------
    MyFitnessPal - 2,597 kcals

    Carbs - 210
    Protein - 272
    Fat - 74

    Fitbit - 5,182 steps

  25. Saturday 04 March 2017

    6:40am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 5 (Parasympathetic) with a score of 67, average heart rate was 55

    7:00am - Push 12 rep block, target is 4 x 8 reps with 90 seconds rest

    Flat Bench - 40kgs x 10 / 60kgs x 3 / 67.5kgs x 8, 8, 8, 8

    OH Press - 20kgs x 5 / 40kgs x 5 / 45kgs x 8, 8, 8, 8

    Close Grip Bench - 50kgs x 8, 8, 8, 8

    7:30am - Body weight @ 167.0lbs / 75.75kgs
    ------------------------
    5:30pm - Push 12 rep block, target is 3 x 8 reps with 90 seconds rest, calf raises 4 x 20 reps

    Rear Squats - 40kgs x 5 / 60kgs x 5 / 82.5kgs x 8, 8, 8

    Front Squats - 62.5kgs x 8, 8, 8

    Standing Calf Raise - 100kgs x 10 / 120kgs x 10 / 140kgs x 5 / 165kgs x 20, 20, 20, 20
    --------------------
    MyFitnessPal - 2,718 kcals

    Carbs - 223
    Protein - 269
    Fat - 83

    Fitbit - 8,489 steps
  •   

      
     

Similar Forum Threads

  1. Beelze training log
    By Beelzebub in forum Workout Logs
    Replies: 2315
    Last Post: 06-15-2009, 09:45 PM
  2. KELSEYs training log-strength hypertrophy split
    By kelsey in forum Powerlifting/Strongman
    Replies: 0
    Last Post: 03-04-2006, 12:35 AM
  3. Dunimous Training Log
    By dunimous in forum Training Forum
    Replies: 10
    Last Post: 02-28-2006, 09:18 AM
  4. Multiple training logs
    By bulkmuscle in forum General Chat
    Replies: 1
    Last Post: 08-15-2005, 03:12 PM
  5. Where to get diet/training log?
    By pcn in forum Weight Loss
    Replies: 3
    Last Post: 01-14-2005, 02:16 AM
Log in
Log in