mickc1965 training log

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  1. 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



  2. 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
    •   
       



  3. 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


  4. 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


  5. 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
    •   
       



  6. 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


  7. 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


  8. 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


  9. 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


  10. 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


  11. 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


  12. 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


  13. 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


  14. 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


  15. 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


  16. 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


  17. 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


  18. 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

  19. 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

  20. 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

  21. 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

  22. 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

  23. 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

  24. 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

  25. 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
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