mickc1965 training log
- Thread starter mickc1965
- Start date
They’re really effective at very light loads, which I believe is significantly due to the occlusion effect caused by the ROM. I still don’t do them with anything higher than 5kg, I just push the reps. If one can do 15 reps with the weight, I suggest you’re going too heavy. The rep-range should be something like 15-30 reps, similar to a lateral raise, DB curl, neck extension etc.
mickc1965
Well-Known Member
Sunday 16 January 2022
Calories, macros and activity
• MyFitnessPal - 1,825 kcals
• Protein - 219
• Carbs - 85
• Fat - 66
• Steps - 2,041 (lazy Sunday)
Potential upcoming Sleep Influencing factors
Negatives
• Ate later (within 2 hours of bedtime)
Positives
• Exercise / Workout
• IF with High protein / lowish carb diet
• No Alcohol
• No Caffeine
Calories, macros and activity
• MyFitnessPal - 1,825 kcals
• Protein - 219
• Carbs - 85
• Fat - 66
• Steps - 2,041 (lazy Sunday)
Potential upcoming Sleep Influencing factors
Negatives
• Ate later (within 2 hours of bedtime)
Positives
• Exercise / Workout
• IF with High protein / lowish carb diet
• No Alcohol
• No Caffeine
mickc1965
Well-Known Member
Monday 17 January 2022
Oura Ring Sleep & HRV Info
• Readiness Score - 88
• Sleep Score - 95
• Sleep - 8:20 (in bed from 21:33 - 06:10)
• Efficiency - 97%
• Awake - 0:16
• REM - 2:46 (33% of sleep time)
• Light - 4:10 (50% of sleep time)
• Deep - 1:24 (17% of sleep time)
• Average RHR - 60bpm (min 53bpm)
• Average HRV - 17ms (max 35ms)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 13.0 per minute
• Body Weight - 194.0lbs (7 day rolling average = 195.97lbs)
Oura Ring Sleep & HRV Info
• Readiness Score - 88
• Sleep Score - 95
• Sleep - 8:20 (in bed from 21:33 - 06:10)
• Efficiency - 97%
• Awake - 0:16
• REM - 2:46 (33% of sleep time)
• Light - 4:10 (50% of sleep time)
• Deep - 1:24 (17% of sleep time)
• Average RHR - 60bpm (min 53bpm)
• Average HRV - 17ms (max 35ms)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 13.0 per minute
• Body Weight - 194.0lbs (7 day rolling average = 195.97lbs)
mickc1965
Well-Known Member
Monday 17 January 2022
Pull Day - Training style is Myo reps with the activation set rep target in brackets followed by 5 Myo rep sets with the total Myo rep count to match activation set.
• BB Seal Row (10) - 65kgs x 10+2+2+2+2+2
• Plate Loaded Lat Pulldown (10) - 85kgs x 10+2+2+2+2+2
• Plate Loaded Low Row (10) - 105kgs x 10+2+2+2+2+2
• Plate Loaded Shrug Machine (10) - 160kgs x 10+2+2+2+2+2
• Standing Leg Curls (10) - 16.25kgs x 10+2+2+2+2+2
• Thigh Adductor (10) - 70kgs x 10+2+2+2+2+2
• DB Curls (10) - 17.5kgs x 10+2+2+2+2+2
• DB Hammer Curls (10) - 15kgs x 10+2+2+2+1+1
Pull Day - Training style is Myo reps with the activation set rep target in brackets followed by 5 Myo rep sets with the total Myo rep count to match activation set.
• BB Seal Row (10) - 65kgs x 10+2+2+2+2+2
• Plate Loaded Lat Pulldown (10) - 85kgs x 10+2+2+2+2+2
• Plate Loaded Low Row (10) - 105kgs x 10+2+2+2+2+2
• Plate Loaded Shrug Machine (10) - 160kgs x 10+2+2+2+2+2
• Standing Leg Curls (10) - 16.25kgs x 10+2+2+2+2+2
• Thigh Adductor (10) - 70kgs x 10+2+2+2+2+2
• DB Curls (10) - 17.5kgs x 10+2+2+2+2+2
• DB Hammer Curls (10) - 15kgs x 10+2+2+2+1+1
mickc1965
Well-Known Member
Monday 17 January 2022
Calories, macros and activity
• MyFitnessPal (kcals) - 1,393
• Protein (g) - 185
• Carbs (g) - 73
• Fat (g) - 37
• Steps - 2,870 (another lazy day)
Potential upcoming Sleep Influencing factors
Negatives
• Excessive caloric deficit (no appetite after 18 hour fast)
Positives
• Exercise / Workout
• IF with High protein / lowish carb diet
• No Alcohol
• No Caffeine
Calories, macros and activity
• MyFitnessPal (kcals) - 1,393
• Protein (g) - 185
• Carbs (g) - 73
• Fat (g) - 37
• Steps - 2,870 (another lazy day)
Potential upcoming Sleep Influencing factors
Negatives
• Excessive caloric deficit (no appetite after 18 hour fast)
Positives
• Exercise / Workout
• IF with High protein / lowish carb diet
• No Alcohol
• No Caffeine
mickc1965
Well-Known Member
Tuesday 18 January 2022
Oura Ring Sleep & HRV Info
• Readiness Score - 83
• Sleep Score - 87
• Sleep - 6:55 (in bed from 22:00 - 05:33)
• Efficiency - 92%
• Awake - 0:37
• REM - 1:49 (28% of sleep time)
• Light - 3:47 (55% of sleep time)
• Deep - 1:19 (19% of sleep time)
• Average HRV - 19ms (max 36ms)
• Average RHR - 59bpm (min 54bpm)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 12.9 per minute
• Body Weight - 194.8lbs (7 day rolling average = 195.37lbs)
Oura Ring Sleep & HRV Info
• Readiness Score - 83
• Sleep Score - 87
• Sleep - 6:55 (in bed from 22:00 - 05:33)
• Efficiency - 92%
• Awake - 0:37
• REM - 1:49 (28% of sleep time)
• Light - 3:47 (55% of sleep time)
• Deep - 1:19 (19% of sleep time)
• Average HRV - 19ms (max 36ms)
• Average RHR - 59bpm (min 54bpm)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 12.9 per minute
• Body Weight - 194.8lbs (7 day rolling average = 195.37lbs)
Last edited:
mickc1965
Well-Known Member
Tuesday 18 January 2022
09:15hrs Push Day - Training style is EMOM with the rep target for 1st set being the first figure in brackets followed by 2 further sets with the total rep target as second figure in brackets (set at 2.5x first set rep target), last set will be clustered, if required. Once the total target reps are achieved without clustering then I will add weight (or maybe rep total) in the next workout.
• Plate Loaded Chest Press (10/25) - 85kgs x 10, 8, 7
• DB flies (10/25) - 10kgs x 10, 8, 7
• DB Lu Raises (15/38) - 4kgs x 15, 13, 10
• DB Front Raises (15/38) - 5kgs x 15, 13, 10
• DB Rear Raises (15/38) - 5kgs x 15, 13, 10
• Plate Loaded Leg Extensions (10/25) - 25kgs x 10, 8, 7
• Thigh Abductor (10/25) - 70kgs x 10, 8, 7
• Plate Loaded Seated Calf Raise (10/25) - 60kgs x 10, 8, 7
• DB Single Arm OH Tricep Extension (10/25) - 12.5kgs x 10, 8, 7
• DB OH Tricep Extension (10/25) - 22.5kgs x 10, 8, 7
09:15hrs Push Day - Training style is EMOM with the rep target for 1st set being the first figure in brackets followed by 2 further sets with the total rep target as second figure in brackets (set at 2.5x first set rep target), last set will be clustered, if required. Once the total target reps are achieved without clustering then I will add weight (or maybe rep total) in the next workout.
• Plate Loaded Chest Press (10/25) - 85kgs x 10, 8, 7
• DB flies (10/25) - 10kgs x 10, 8, 7
• DB Lu Raises (15/38) - 4kgs x 15, 13, 10
• DB Front Raises (15/38) - 5kgs x 15, 13, 10
• DB Rear Raises (15/38) - 5kgs x 15, 13, 10
• Plate Loaded Leg Extensions (10/25) - 25kgs x 10, 8, 7
• Thigh Abductor (10/25) - 70kgs x 10, 8, 7
• Plate Loaded Seated Calf Raise (10/25) - 60kgs x 10, 8, 7
• DB Single Arm OH Tricep Extension (10/25) - 12.5kgs x 10, 8, 7
• DB OH Tricep Extension (10/25) - 22.5kgs x 10, 8, 7
Last edited:
mickc1965
Well-Known Member
Tuesday 18 January 2022
Calories, macros and activity
• MyFitnessPal (kcals)- 1,798
• Protein (g) - 219
• Carbs (g) - 79
• Fat (g) - 65
• Steps - 5,294
Potential upcoming Sleep Influencing factors
Negatives
• None
Positives
• Exercise / Workout
• IF with High protein / lowish carb diet
• No Alcohol
• No Caffeine
Calories, macros and activity
• MyFitnessPal (kcals)- 1,798
• Protein (g) - 219
• Carbs (g) - 79
• Fat (g) - 65
• Steps - 5,294
Potential upcoming Sleep Influencing factors
Negatives
• None
Positives
• Exercise / Workout
• IF with High protein / lowish carb diet
• No Alcohol
• No Caffeine
mickc1965
Well-Known Member
Wednesday 19 January 2022
Oura Ring Sleep & HRV Info
• Readiness Score - 89
• Sleep Score - 93
• Sleep - 9:11 (in bed from 21:38 - 07:55)
• Efficiency - 89%
• Awake - 1:05
• REM - 2:39 (29% of sleep time)
• Light - 4:47 (52% of sleep time)
• Deep - 1:45 (19% of sleep time)
• Average HRV - 20ms (max 54ms)
• Average RHR - 58bpm (min 52bpm)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 13.0 per minute
• Body Weight - 194.2lbs (7 day rolling average = 194.86lbs)
Oura Ring Sleep & HRV Info
• Readiness Score - 89
• Sleep Score - 93
• Sleep - 9:11 (in bed from 21:38 - 07:55)
• Efficiency - 89%
• Awake - 1:05
• REM - 2:39 (29% of sleep time)
• Light - 4:47 (52% of sleep time)
• Deep - 1:45 (19% of sleep time)
• Average HRV - 20ms (max 54ms)
• Average RHR - 58bpm (min 52bpm)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 13.0 per minute
• Body Weight - 194.2lbs (7 day rolling average = 194.86lbs)
mickc1965
Well-Known Member
Wednesday 19 January 2022
09:15hrs Pull Day - Training style is EMOM with the rep target for 1st set being the first figure in brackets followed by 2 further sets with the total rep target as second figure in brackets (set at 2.5x first set rep target), last set will be clustered, if required. Once the total target reps are achieved without clustering then I will add weight (or maybe rep total) in the next workout.
• Seal Row (10/25) - 62.5kgs x 10, 8, 7
• Plate Loaded Lat Pulldown (10/25) - 82.5kgs x 10, 8, 7
• Plate Loaded Low Row (10/25) - 102.5kgs x 10, 8, 7
• Plate Loaded Shrug Machine (10/25) - 160kgs x 10, 8, 7
• Standing Leg Curls (10/25) - 16.25kgs x 10, 8, 7
• Thigh Adductor (10/25) - 70kgs x 10, 8, 7
• Donkey Calf Raise (10/25) - 60kgs x 10,8, 7
• DB Curls (15/38) - 10kgs x 15, 13, 10
• DB Hammer Curls (15/38) - 8kgs x 15, 13, 10
09:15hrs Pull Day - Training style is EMOM with the rep target for 1st set being the first figure in brackets followed by 2 further sets with the total rep target as second figure in brackets (set at 2.5x first set rep target), last set will be clustered, if required. Once the total target reps are achieved without clustering then I will add weight (or maybe rep total) in the next workout.
• Seal Row (10/25) - 62.5kgs x 10, 8, 7
• Plate Loaded Lat Pulldown (10/25) - 82.5kgs x 10, 8, 7
• Plate Loaded Low Row (10/25) - 102.5kgs x 10, 8, 7
• Plate Loaded Shrug Machine (10/25) - 160kgs x 10, 8, 7
• Standing Leg Curls (10/25) - 16.25kgs x 10, 8, 7
• Thigh Adductor (10/25) - 70kgs x 10, 8, 7
• Donkey Calf Raise (10/25) - 60kgs x 10,8, 7
• DB Curls (15/38) - 10kgs x 15, 13, 10
• DB Hammer Curls (15/38) - 8kgs x 15, 13, 10
mickc1965
Well-Known Member
Wednesday 19 January 2022
Calories, macros and activity
• MyFitnessPal (kcals)- 1,749
• Protein (g) - 216
• Carbs (g) - 75
• Fat (g) - 64
• Steps - 3,465
Potential upcoming Sleep Influencing factors
Negative effects
• None
Positive effects
• Exercise / Workout
• IF - 6 hour eating window (12:00 to 18:00)
• High protein / lowish carb diet
• No Alcohol
• No Caffeine
Calories, macros and activity
• MyFitnessPal (kcals)- 1,749
• Protein (g) - 216
• Carbs (g) - 75
• Fat (g) - 64
• Steps - 3,465
Potential upcoming Sleep Influencing factors
Negative effects
• None
Positive effects
• Exercise / Workout
• IF - 6 hour eating window (12:00 to 18:00)
• High protein / lowish carb diet
• No Alcohol
• No Caffeine
mickc1965
Well-Known Member
Thursday 20 January 2022
Oura Ring Sleep & HRV Info
• Readiness Score - 90
• Sleep Score - 93
• Sleep - 6:57 (in bed from 22:12 - 05:33)
• Efficiency - 95%
• Awake - 0:24
• REM - 2:13 (32% of sleep time)
• Light - 3:43 (54% of sleep time)
• Deep - 1:00 (14% of sleep time)
• Average HRV - 23ms (max 40ms)
• Average RHR - 60bpm (min 56bpm)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 13.0 per minute
• Body Weight - 193.6lbs (7 day rolling average = 194.46lbs)
Oura Ring Sleep & HRV Info
• Readiness Score - 90
• Sleep Score - 93
• Sleep - 6:57 (in bed from 22:12 - 05:33)
• Efficiency - 95%
• Awake - 0:24
• REM - 2:13 (32% of sleep time)
• Light - 3:43 (54% of sleep time)
• Deep - 1:00 (14% of sleep time)
• Average HRV - 23ms (max 40ms)
• Average RHR - 60bpm (min 56bpm)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 13.0 per minute
• Body Weight - 193.6lbs (7 day rolling average = 194.46lbs)
Last edited:
mickc1965
Well-Known Member
Thursday 20 January 2022
09:30hrs Push Day - Training style is Myo reps with the activation set rep target in brackets followed by 5 Myo rep sets with the total Myo rep count to match activation set.
Warm up (shoulder health)
• DB Lu Raises (10) - 5kgs x 10, 10
• DB Front Raises (10) - 5kgs x 10, 10
• DB Rear Raises (10) - 5kgs x 10, 10
Main Workout
• Plate Loaded Chest Press (10) - 87.5kgs x 10+2+2+2+2+2
• DB flies with slight incline (10) - 20kgs x 15+3+3+3+3+3
• Watson Viking Press (10) - 24kgs x 10+2+2+2+2+2
• Plate Loaded Leg Extensions (10) - 30kgs x 10+2+2+2+2+2
• Thigh Abductor (15) - 60kgs x 15+3+3+3+3+3
• Seated Calf Raise (10) - 70kgs x 10+2+2+2+2+2
• DB Single Arm OH Tricep Extension (15) - 12.5kgs x 15+3+3+3+3+3
• DB OH Tricep Extension (15) - 22.5kgs x 15+3+3+3+3+3
09:30hrs Push Day - Training style is Myo reps with the activation set rep target in brackets followed by 5 Myo rep sets with the total Myo rep count to match activation set.
Warm up (shoulder health)
• DB Lu Raises (10) - 5kgs x 10, 10
• DB Front Raises (10) - 5kgs x 10, 10
• DB Rear Raises (10) - 5kgs x 10, 10
Main Workout
• Plate Loaded Chest Press (10) - 87.5kgs x 10+2+2+2+2+2
• DB flies with slight incline (10) - 20kgs x 15+3+3+3+3+3
• Watson Viking Press (10) - 24kgs x 10+2+2+2+2+2
• Plate Loaded Leg Extensions (10) - 30kgs x 10+2+2+2+2+2
• Thigh Abductor (15) - 60kgs x 15+3+3+3+3+3
• Seated Calf Raise (10) - 70kgs x 10+2+2+2+2+2
• DB Single Arm OH Tricep Extension (15) - 12.5kgs x 15+3+3+3+3+3
• DB OH Tricep Extension (15) - 22.5kgs x 15+3+3+3+3+3
mickc1965
Well-Known Member
Thursday 20 January 2022
Calories, macros and activity
• MyFitnessPal (kcals)- 1,834
• Protein (g) - 224
• Carbs (g) - 81
• Fat (g) - 67
• Steps - 2,930
Potential upcoming Sleep Influencing factors
Negative effects
• Caffeine - ~220mg
Positive effects
• Exercise / Workout
• IF - 5 hour eating window (13:00 to 18:00)
• High protein / lowish carb diet
• No Alcohol
Calories, macros and activity
• MyFitnessPal (kcals)- 1,834
• Protein (g) - 224
• Carbs (g) - 81
• Fat (g) - 67
• Steps - 2,930
Potential upcoming Sleep Influencing factors
Negative effects
• Caffeine - ~220mg
Positive effects
• Exercise / Workout
• IF - 5 hour eating window (13:00 to 18:00)
• High protein / lowish carb diet
• No Alcohol
Last edited:
mickc1965
Well-Known Member
Friday 21 January 2022
Oura Ring Sleep & HRV Info
• Readiness Score - 88
• Sleep Score - 88
• Sleep - 8:12 (in bed from 21:38 - 06:30)
• Efficiency - 92%
• Awake - 0:40
• REM - 2:42 (33% of sleep time)
• Light - 5:14 (64% of sleep time)
• Deep - 0:15 (3% of sleep time)
15 minutes of deep sleep seems a bit unrealistic [emoji2371]
• Average HRV - 23ms (max 51ms)
• Average RHR - 57bpm (min 51bpm)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 13.4 per minute
• Body Weight - 194.0lbs (7 day rolling average = 194.14lbs)
Oura Ring Sleep & HRV Info
• Readiness Score - 88
• Sleep Score - 88
• Sleep - 8:12 (in bed from 21:38 - 06:30)
• Efficiency - 92%
• Awake - 0:40
• REM - 2:42 (33% of sleep time)
• Light - 5:14 (64% of sleep time)
• Deep - 0:15 (3% of sleep time)
15 minutes of deep sleep seems a bit unrealistic [emoji2371]
• Average HRV - 23ms (max 51ms)
• Average RHR - 57bpm (min 51bpm)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 13.4 per minute
• Body Weight - 194.0lbs (7 day rolling average = 194.14lbs)
Last edited:
mickc1965
Well-Known Member
Friday 21 January 2022 @ 11:15hrs
Pull Day - Training style is Myo reps with the activation set rep target in brackets followed by 5 Myo rep sets with the total Myo rep count to match activation set.
• BB Seal Row (10) - 67.5kgs x 10+2+2+2+2+2
• Plate Loaded Lat Pulldown (10) - 87.5kgs x 10+2+2+2+2+2
• Plate Loaded Low Row (10) - 107.5kgs x 10+2+2+2+2+2
• Plate Loaded Shrug Machine (10) - 170kgs x 10+2+2+2+2+2
• Standing Leg Curls (15) - 12.5kgs x 15+3+3+3+3+3
• DB Romanian DL (10) - 40kgs x 10+2+2+2+2+2
• Donkey Calf Raise (15) - 70kgs x 15+3+3+3+3+3
• DB Curls (15) - 12.5kgs x 15+3+3+3+3+3
• DB Hammer Curls (15) - 10kgs x 15+3+3+3+3+3
Pull Day - Training style is Myo reps with the activation set rep target in brackets followed by 5 Myo rep sets with the total Myo rep count to match activation set.
• BB Seal Row (10) - 67.5kgs x 10+2+2+2+2+2
• Plate Loaded Lat Pulldown (10) - 87.5kgs x 10+2+2+2+2+2
• Plate Loaded Low Row (10) - 107.5kgs x 10+2+2+2+2+2
• Plate Loaded Shrug Machine (10) - 170kgs x 10+2+2+2+2+2
• Standing Leg Curls (15) - 12.5kgs x 15+3+3+3+3+3
• DB Romanian DL (10) - 40kgs x 10+2+2+2+2+2
• Donkey Calf Raise (15) - 70kgs x 15+3+3+3+3+3
• DB Curls (15) - 12.5kgs x 15+3+3+3+3+3
• DB Hammer Curls (15) - 10kgs x 15+3+3+3+3+3
mickc1965
Well-Known Member
Friday 21 January 2022
Calories, macros and activity
• MyFitnessPal (kcals)- 1,951
• Protein (g) - 213
• Carbs (g) - 80
• Fat (g) - 83
• Steps - 3,163
Potential upcoming Sleep Influencing factors
Negative effects
• Caffeine - 175mg (pre workout) however this was taken at 10:30hrs
Positive effects
• Exercise / Workout
• IF - 5 hour eating window (13:00 to 18:00)
• High protein / lowish carb diet
• No Alcohol
Calories, macros and activity
• MyFitnessPal (kcals)- 1,951
• Protein (g) - 213
• Carbs (g) - 80
• Fat (g) - 83
• Steps - 3,163
Potential upcoming Sleep Influencing factors
Negative effects
• Caffeine - 175mg (pre workout) however this was taken at 10:30hrs
Positive effects
• Exercise / Workout
• IF - 5 hour eating window (13:00 to 18:00)
• High protein / lowish carb diet
• No Alcohol
mickc1965
Well-Known Member
Saturday 22 January 2022
Oura Ring Sleep & HRV Info
• Readiness Score - 90
• Sleep Score - 91
• Sleep - 7:56 (in bed from 21:36 - 06:32)
• Efficiency - 89%
• Awake - 0:59
• REM - 2:37 (33% of sleep time)
• Light - 3:53 (48% of sleep time)
• Deep - 1:25 (19% of sleep time)
• Average HRV - 21ms (max 39ms)
• Average RHR - 56bpm (min 50bpm)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 13.6 per minute
• Body Weight - 192.8lbs (7 day rolling average = 193.89lbs)
Oura Ring Sleep & HRV Info
• Readiness Score - 90
• Sleep Score - 91
• Sleep - 7:56 (in bed from 21:36 - 06:32)
• Efficiency - 89%
• Awake - 0:59
• REM - 2:37 (33% of sleep time)
• Light - 3:53 (48% of sleep time)
• Deep - 1:25 (19% of sleep time)
• Average HRV - 21ms (max 39ms)
• Average RHR - 56bpm (min 50bpm)
• Body Temperature deviation - -0.1°C
• Respiratory Rate - 13.6 per minute
• Body Weight - 192.8lbs (7 day rolling average = 193.89lbs)
mickc1965
Well-Known Member
Saturday 22 January 2022 @ 14:30hrs
Push Day - Training style is EMOM with the rep target for 1st set being the first figure in brackets followed by 2 further sets with the total rep target as second figure in brackets (set at 2.5x first set rep target), last set will be clustered, if required. Once the total target reps are achieved without clustering then I will add weight (or maybe rep total) in the next workout.
Warm up (Shoulder health)
• Lu Raises - 5kgs x 10, 10
• Front Raises - 5kgs x 10, 10
• Rear Raises - 5kgs x 10, 10
Main Workout
• Plate Loaded Chest Press (10/25) - 87.5kgs x 10, 8, 7
• DB flies with slight incline (15/38) - 12.5kgs x 15, 13, 10
• Viking Press (10/25) - 34kgs x 10, 8, 7
• Plate Loaded Leg Extensions (10/25) - 30kgs x 10, 8, 7
• Box Front Squats (10/25) - 60kgs x 10, 8, 7
• Plate Loaded Seated Calf Raise (20/50) - 25kgs x 20, 17, 13
• DB Single Arm OH Tricep Extension (15/38) - 12.5kgs x 15, 13, 10
• DB OH Tricep Extension (15/38) - 22.5kgs x 15, 13, 10
Push Day - Training style is EMOM with the rep target for 1st set being the first figure in brackets followed by 2 further sets with the total rep target as second figure in brackets (set at 2.5x first set rep target), last set will be clustered, if required. Once the total target reps are achieved without clustering then I will add weight (or maybe rep total) in the next workout.
Warm up (Shoulder health)
• Lu Raises - 5kgs x 10, 10
• Front Raises - 5kgs x 10, 10
• Rear Raises - 5kgs x 10, 10
Main Workout
• Plate Loaded Chest Press (10/25) - 87.5kgs x 10, 8, 7
• DB flies with slight incline (15/38) - 12.5kgs x 15, 13, 10
• Viking Press (10/25) - 34kgs x 10, 8, 7
• Plate Loaded Leg Extensions (10/25) - 30kgs x 10, 8, 7
• Box Front Squats (10/25) - 60kgs x 10, 8, 7
• Plate Loaded Seated Calf Raise (20/50) - 25kgs x 20, 17, 13
• DB Single Arm OH Tricep Extension (15/38) - 12.5kgs x 15, 13, 10
• DB OH Tricep Extension (15/38) - 22.5kgs x 15, 13, 10