mickc1965 training log
 02012017, 09:54 AM
mickc1965 training log
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
 02012017, 09:56 AM
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 1015 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 
 02012017, 10:01 AM
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  02012017, 10:03 AM
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 1015 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  02012017, 10:04 AM
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 1015 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 
 02012017, 10:06 AM
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 1015 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  02012017, 10:10 AM
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 1015 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  02012017, 10:15 AM
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 1015 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  02012017, 10:16 AM
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 1015 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  02012017, 10:24 AM
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  02012017, 10:26 AM
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  02012017, 10:27 AM
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  02012017, 10:31 AM
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  02012017, 10:32 AM
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  02012017, 10:36 AM
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  02012017, 10:36 AM
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  02012017, 10:38 AM
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  02012017, 10:39 AM
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  02012017, 10:43 AM
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  02012017, 10:44 AM
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 1012 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  02012017, 10:45 AM
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 1012 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  02012017, 10:46 AM
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 1012 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  02012017, 10:47 AM
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 1012 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  02012017, 10:48 AM
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 1012 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  02012017, 10:49 AM
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 1012 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  02012017, 10:52 AM
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 1012 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  02012017, 10:53 AM
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  02012017, 10:54 AM
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 1012 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  02012017, 10:55 AM
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 1012 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  02012017, 10:56 AM
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 810 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
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