mickc1965 training log
 02012017, 10:54 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, 10:56 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, 11:01 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, 11:03 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, 11:04 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, 11:06 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, 11:10 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, 11:15 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, 11:16 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, 11:24 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, 11:26 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, 11:27 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, 11:31 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, 11:32 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, 11:36 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, 11:36 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, 11:38 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, 11:39 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, 11:43 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, 11:44 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, 11:45 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, 11:46 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, 11:47 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, 11:48 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, 11:49 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
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