Recent content by mickc1965

Thursday 25 July 2024 @ 22:40hrs Legs & Biceps Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise) Legs • Leg Extensions on Machine 2 (5 x 6-12 reps) 105kgs x 11, 10, 9, 8, 7 • Prone Leg Curls (5 x 6-12...

Tuesday 23 July 2024 @ 22:00hrs Back Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise) • Unilateral Chest Supported Rows (3 x 6-12 reps) 42.5kgs per arm* (L/R) x 10/10, 8/8, 6/6 • Unilateral High Pulley Row...

Monday 22 July 2024 @ 02:00hrs Legs & Triceps Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise) Legs • Single Alternating Leg Extensions on Machine 2 (5 x 6-12 reps) 55kgs (L/R) x 11/11, 10/10, 9/9, 8/8, 7/7...

Sunday 21 July 2024 @ 03:30hrs Chest & Delts Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise) Chest • Pin Selected Incline Chest Press Machine (3 x 6-12 reps) 80kgs x 9, 7, 6 • Pin Selected Flat Chest...

Thursday 18 July 2024 @ 21:10hrs Legs & Biceps Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise) Legs • Single Alternating Leg Extensions on Machine 2 (5 x 6-12 reps) 55kgs (L/R) x 11/11, 9/9, 8/8, 7/7, 7/7...

Wednesday 17 July 2024 @ 22:10hrs Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise) Back • Unilateral Chest Supported Rows (3 x 6-12 reps) 42.5kgs per arm* (L/R) x 10/10, 8/8, 6/6 • Unilateral High Pulley...

Tuesday 16 July 2024 @ 22:40hrs Chest, Triceps & Delts Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise) Chest • Smith Machine Incline Press (32°) - 3 x 6-12 reps) 70kgs* x 9, 7, 5 • Smith Machine Flat...

Monday 15 July 2024 @ 23:00hrs Legs & Core Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise) • Single Leg Extensions (Machine 2 - 3 x 6-12 reps) 55kgs (L/R) x 10/10, 8/8, 6/6 • Seated Single Leg Curls (3 x...

Monday 15 July 2024 @ 23:00hrs Legs & Core Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise) • Single Leg Extensions (Machine 2 - 3 x 6-12 reps) 55kgs (L/R) x 10/10, 8/8, 6/6 • Seated Single Leg Curls (3 x...

Tuesday 02 July 2024 @ 12:45hrs Back & Biceps Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise) Due to recent left bicep injury reducing load to about 75% of previous loads and will increase load slowly over...

Sunday 30 June 2024 @ 22:00hrs Chest, Triceps & Delts Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise) Chest • Pin Selected Incline Chest Press Machine (3 x 6-12 reps) 80kgs x 9, 7, 6 • Pin Selected Flat...

Sunday 30 June 2024 @ 00:50hrs Legs Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise) • Single Leg Extensions (Machine 2 - 6 x 6-12 reps) 50kgs (L/R) x 12/12, 11/11, 10/10, 9/9, 8/8, 8/8 • Seated Single Leg...

Saturday 08 June 2024 @ 12:30hrs Back & Biceps Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise) Back • Unilateral Chest Supported Rows (2 x 6-12 reps) - 55kgs per arm* (L/R) x 10/10, 8/8, 6/6 • Unilateral...

Friday 07 June 2024 10:40hrs - Chest, Triceps & Delts Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise) Chest • Pin Selected Incline Chest Press Machine (4 x 6-12 reps) - 80kgs x 10, 8, 7, 6 • Pin Selected...

Thursday 06 June 2024 09:00hrs - Legs Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise) • Single Leg Extensions (Machine 2 - 3 x 6-12 reps) - 62.5kgs (L/R) x 9/9, 8/8, 8/8 • Seated Single Leg Curls (3 x 6-12...