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

  26. Tuesday 10 January 2017

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

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

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

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

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

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

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

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

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

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

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

    Deadlifts - Target is 10 reps

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

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

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

    Carbs - 162
    Protein - 236
    Fat - 48

    Fitbit - 7,669 steps

    Bedtime weight - 174.8lbs / 79.29kgs

  27. 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

  28. Thursday 12 January 2017

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

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

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

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

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

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

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

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

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

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

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

    Deadlifts - Target is 10 reps

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

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

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

    Carbs - 197
    Protein - 254
    Fat - 73

    Fitbit - 9,561 steps

    Bedtime weight - 174.6lbs / 79.20kgs

  29. Friday 13 January 2017

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

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

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

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

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

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

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

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

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

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

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

    Deadlifts - Target is 10 reps

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

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

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

    Carbs - 194
    Protein - 246
    Fat - 68

    Fitbit - 7,725 steps

    Bedtime weight - 173.2lbs / 78.56kgs

  30. Saturday 14 January 2017

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    Carbs - 217
    Protein - 251
    Fat - 85

    Fitbit - 8,703 steps

    Bedtime weight - 174.6lbs / 79.20kgs
  •   

      
     

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