mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Tuesday 08 March 2022
Potential quality of sleep influencing factors
Negative effects
• None
Positive effects
• Workout
• 19 hour fast
• 5 hour eating window
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
Potential quality of sleep influencing factors
Negative effects
• None
Positive effects
• Workout
• 19 hour fast
• 5 hour eating window
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
mickc1965
Well-Known Member
Wednesday 09 March 2022
Oura Ring Sleep & HRV Info
• Readiness Score • 80 (Good)
Oura app advised I was very active yesterday and have recovered nicely, let my body be my guide today
• Sleep Score • 94 (Optimal)
• Bedtime • 22:37
• Wake up time • 07:13
• Time in bed • 8:36
• Actual Sleep • 7:58
• Awake time • 0:38
• Sleep efficiency • 93%
• REM • 2:31 (32% of sleep time)
• Light • 3:36 (45% of sleep time)
• Deep • 1:50 (23% of sleep time)
• Average HRV • 22ms (max 33ms)
• Average RHR • 59bpm (min 55bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 13.4 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.9
• HRV Baseline • 6.9
• HRV Range (low)• 6.7
• HRV Range (high)• 7.1
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 186.2lbs [emoji3483]
• 7 day rolling average • 186.31lbs [emoji3596]
Oura Ring Sleep & HRV Info
• Readiness Score • 80 (Good)
Oura app advised I was very active yesterday and have recovered nicely, let my body be my guide today
• Sleep Score • 94 (Optimal)
• Bedtime • 22:37
• Wake up time • 07:13
• Time in bed • 8:36
• Actual Sleep • 7:58
• Awake time • 0:38
• Sleep efficiency • 93%
• REM • 2:31 (32% of sleep time)
• Light • 3:36 (45% of sleep time)
• Deep • 1:50 (23% of sleep time)
• Average HRV • 22ms (max 33ms)
• Average RHR • 59bpm (min 55bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 13.4 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.9
• HRV Baseline • 6.9
• HRV Range (low)• 6.7
• HRV Range (high)• 7.1
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 186.2lbs [emoji3483]
• 7 day rolling average • 186.31lbs [emoji3596]
mickc1965
Well-Known Member
Wednesday 09 March 2022
Training style is Myo reps (with at least 3 seconds on the eccentric) with the activation set rep target in brackets followed by 5 Myo rep sets (~10 seconds rest) with the total Myo rep count to match activation set, once achieved will add load next workout.
Chest, Shoulders, Triceps, Quads & Calves
Warm up for shoulder health (2 x 10 reps)
• Lu Raises (10) - 3kgs x 15, 15
• Front Raises (10) - 3kgs x 15, 15
• Rear Raises (10) - 3kgs x 15, 15
Main Workout (Myo)
• Watson Plate Loaded Chest Press (10) - 80kgs x 10+2+2+2+2+2
• BB Incline Press (10) - 60kgs x 10+2+2+2+2+2
• Watson Viking Press (10) - 35kgs x 10+2+2+2+2+2
• Watson Plate Loaded Shrug Machine (10) - 120kgs x 20+4+4+4+4+4
• Watson 45° Plate Loaded (Low & Narrow Feet) Leg Press (10) - 120kgs x 10+2+2+2+2+2
• Watson Plate Loaded Leg Extensions (15) - 25kgs x 15+3+3+3+3+3
• Watson Seated Calf Raise (20) - 35kgs x 20+4+4+4+4+4
• DB Single Arm OH Tricep Extension (15) - 10kgs x 15+3+3+3+3+3
• DB OH Tricep Extension (15) - 20kgs x 15+3+3+3+3+3
Training style is Myo reps (with at least 3 seconds on the eccentric) with the activation set rep target in brackets followed by 5 Myo rep sets (~10 seconds rest) with the total Myo rep count to match activation set, once achieved will add load next workout.
Chest, Shoulders, Triceps, Quads & Calves
Warm up for shoulder health (2 x 10 reps)
• Lu Raises (10) - 3kgs x 15, 15
• Front Raises (10) - 3kgs x 15, 15
• Rear Raises (10) - 3kgs x 15, 15
Main Workout (Myo)
• Watson Plate Loaded Chest Press (10) - 80kgs x 10+2+2+2+2+2
• BB Incline Press (10) - 60kgs x 10+2+2+2+2+2
• Watson Viking Press (10) - 35kgs x 10+2+2+2+2+2
• Watson Plate Loaded Shrug Machine (10) - 120kgs x 20+4+4+4+4+4
• Watson 45° Plate Loaded (Low & Narrow Feet) Leg Press (10) - 120kgs x 10+2+2+2+2+2
• Watson Plate Loaded Leg Extensions (15) - 25kgs x 15+3+3+3+3+3
• Watson Seated Calf Raise (20) - 35kgs x 20+4+4+4+4+4
• DB Single Arm OH Tricep Extension (15) - 10kgs x 15+3+3+3+3+3
• DB OH Tricep Extension (15) - 20kgs x 15+3+3+3+3+3
mickc1965
Well-Known Member
Wednesday 09 March 2022
Potential quality of sleep influencing factors
Negative effects
• None
Positive effects
• Workout
• 19 hour fast
• 5 hour eating window
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
Potential quality of sleep influencing factors
Negative effects
• None
Positive effects
• Workout
• 19 hour fast
• 5 hour eating window
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
mickc1965
Well-Known Member
Thursday 10 March 2022
Oura Ring Sleep & HRV Info
• Readiness Score • 77 (Good)
Oura app advised that I have been more active recently but readiness is still at a good level. To ensure I don’t strain myself too much I should listen to my body
• Sleep Score • 88 (Optimal)
• Bedtime • 22:02
• Wake up time • 05:00
• Time in bed • 6:58
• Actual Sleep • 6:41
• Awake time • 0:17
• Sleep efficiency • 96%
• REM • 2:04 (31% of sleep time)
• Light • 2:57 (44% of sleep time)
• Deep • 1:39 (25% of sleep time)
• Average HRV • 21ms (max 36ms)
• Average RHR • 58bpm (min 53bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 12.8 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 7.1
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 186.2lbs [emoji3483]
• 7 day rolling average • 186.06lbs [emoji3596]
Seems to me that maybe my metabolism is slowing down as weight has been 186.2 for 6 of the last 7 days with an average daily caloric intake for the last week of 1,945 (one high day at ~2.6k and another moderate at ~2.1k otherwise only 1.7/1.8k) - maybe there will be a woosh in the coming days, we will see.
Oura Ring Sleep & HRV Info
• Readiness Score • 77 (Good)
Oura app advised that I have been more active recently but readiness is still at a good level. To ensure I don’t strain myself too much I should listen to my body
• Sleep Score • 88 (Optimal)
• Bedtime • 22:02
• Wake up time • 05:00
• Time in bed • 6:58
• Actual Sleep • 6:41
• Awake time • 0:17
• Sleep efficiency • 96%
• REM • 2:04 (31% of sleep time)
• Light • 2:57 (44% of sleep time)
• Deep • 1:39 (25% of sleep time)
• Average HRV • 21ms (max 36ms)
• Average RHR • 58bpm (min 53bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 12.8 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 7.1
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 186.2lbs [emoji3483]
• 7 day rolling average • 186.06lbs [emoji3596]
Seems to me that maybe my metabolism is slowing down as weight has been 186.2 for 6 of the last 7 days with an average daily caloric intake for the last week of 1,945 (one high day at ~2.6k and another moderate at ~2.1k otherwise only 1.7/1.8k) - maybe there will be a woosh in the coming days, we will see.
mickc1965
Well-Known Member
Thursday 10 March 2022
Training style is Myo reps (with at least 3 seconds on the eccentric) with the activation set rep target in brackets followed by 5 Myo rep sets (~10 seconds rest) with the total Myo rep count to match activation set, once achieved will add load next workout.
Back, Biceps, Hamstrings & Calves
• Watson BB Seal Row (10) - 50kgs x 10+2+2+2+2+2
• Watson Plate Loaded T Bar Row (10) - 45kgs x 10+2+2+2+2+2
• Watson Plate Loaded Lat Pulldown (10) - 75kgs x 10+2+2+2+2+2
• Watson Plate Loaded Low Row (10) - 90kgs x 10+2+2+2+2+2
• Watson Plate Loaded Vertical Leg Press (10) - 100kgs x 10+2+2+2+2+2
• Watson Standing Leg Curls (15) - 10kgs x 15+3+3+3+3+3
• Watson Donkey Calf Raise (15) - 45kgs x 20+4+4+4+4+4
• DB Curls (15) - 8kgs x 15+3+3+3+3+3
• DB Hammer Curls (15) - 8kgs x 15+3+3+3+3+3
Training style is Myo reps (with at least 3 seconds on the eccentric) with the activation set rep target in brackets followed by 5 Myo rep sets (~10 seconds rest) with the total Myo rep count to match activation set, once achieved will add load next workout.
Back, Biceps, Hamstrings & Calves
• Watson BB Seal Row (10) - 50kgs x 10+2+2+2+2+2
• Watson Plate Loaded T Bar Row (10) - 45kgs x 10+2+2+2+2+2
• Watson Plate Loaded Lat Pulldown (10) - 75kgs x 10+2+2+2+2+2
• Watson Plate Loaded Low Row (10) - 90kgs x 10+2+2+2+2+2
• Watson Plate Loaded Vertical Leg Press (10) - 100kgs x 10+2+2+2+2+2
• Watson Standing Leg Curls (15) - 10kgs x 15+3+3+3+3+3
• Watson Donkey Calf Raise (15) - 45kgs x 20+4+4+4+4+4
• DB Curls (15) - 8kgs x 15+3+3+3+3+3
• DB Hammer Curls (15) - 8kgs x 15+3+3+3+3+3
mickc1965
Well-Known Member
Thursday 10 March 2022
Potential quality of sleep influencing factors
Negative effects
• None
Positive effects
• Workout
• 19 hour fast
• 5 hour eating window
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
Potential quality of sleep influencing factors
Negative effects
• None
Positive effects
• Workout
• 19 hour fast
• 5 hour eating window
• High protein / lowish carb
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
mickc1965
Well-Known Member
Friday 11 March 2022
Oura Ring Sleep & HRV Info
• Readiness Score • 77 (Good)
Oura app advised that it seems I have been getting the right amount of sleep lately
• Sleep Score • 88 (Optimal)
• Bedtime • 21:15
• Wake up time • 05:15 (awake on & off from 4am)
• Time in bed • 8:10
• Actual Sleep • 7:08
• Awake time • 1:02
• Sleep efficiency • 87%
• REM • 1:56 (27% of sleep time)
• Light • 4:07 (58% of sleep time)
• Deep • 1:04 (15% of sleep time)
• Average HRV • 21ms (max 43ms)
• Average RHR • 58bpm (min 54bpm)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 13.4 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 186.2lbs [emoji3483]
• 7 day rolling average • 186.06lbs [emoji3596]
Oura Ring Sleep & HRV Info
• Readiness Score • 77 (Good)
Oura app advised that it seems I have been getting the right amount of sleep lately
• Sleep Score • 88 (Optimal)
• Bedtime • 21:15
• Wake up time • 05:15 (awake on & off from 4am)
• Time in bed • 8:10
• Actual Sleep • 7:08
• Awake time • 1:02
• Sleep efficiency • 87%
• REM • 1:56 (27% of sleep time)
• Light • 4:07 (58% of sleep time)
• Deep • 1:04 (15% of sleep time)
• Average HRV • 21ms (max 43ms)
• Average RHR • 58bpm (min 54bpm)
• Body Temperature deviation • +0.1°C
• Respiratory Rate • 13.4 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.8
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 186.2lbs [emoji3483]
• 7 day rolling average • 186.06lbs [emoji3596]
mickc1965
Well-Known Member
Friday 11 March 2022
Potential quality of sleep influencing factors
Negative effects
• None
Positive effects
• Workout
• 19 hour fast
• 5 hour eating window
• High protein / lowish carb
• No Alcohol
• Low Caffeine (20mg)
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
Potential quality of sleep influencing factors
Negative effects
• None
Positive effects
• Workout
• 19 hour fast
• 5 hour eating window
• High protein / lowish carb
• No Alcohol
• Low Caffeine (20mg)
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
mickc1965
Well-Known Member
Saturday 12 March 2022
Oura Ring Sleep & HRV Info
• Readiness Score • 85 (Optimal)
Oura app advised that it looks like I had longer periods of inactivity yesterday. To help my muscles and nervous system be ready for the next workout I should take even tiny breaks to activate my body
• Sleep Score • 95 (Optimal)
• Bedtime • 22:38
• Wake up time • 06:18
• Time in bed • 7:40
• Actual Sleep • 7:22
• Awake time • 0:18
• Sleep efficiency • 96%
• REM • 2:11 (30% of sleep time)
• Light • 3:59 (54% of sleep time)
• Deep • 1:11 (16% of sleep time)
• Average HRV • 19ms (max 29ms)
• Average RHR • 58bpm (min 53bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 13.2 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.7
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
HRV4Training app advised HRV is lower than normal range and to limit intensity
• Body Weight • 186.2lbs [emoji3483]
• 7 day rolling average • 186.06lbs [emoji3483]
Oura Ring Sleep & HRV Info
• Readiness Score • 85 (Optimal)
Oura app advised that it looks like I had longer periods of inactivity yesterday. To help my muscles and nervous system be ready for the next workout I should take even tiny breaks to activate my body
• Sleep Score • 95 (Optimal)
• Bedtime • 22:38
• Wake up time • 06:18
• Time in bed • 7:40
• Actual Sleep • 7:22
• Awake time • 0:18
• Sleep efficiency • 96%
• REM • 2:11 (30% of sleep time)
• Light • 3:59 (54% of sleep time)
• Deep • 1:11 (16% of sleep time)
• Average HRV • 19ms (max 29ms)
• Average RHR • 58bpm (min 53bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 13.2 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 6.7
• HRV Baseline • 6.8
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
HRV4Training app advised HRV is lower than normal range and to limit intensity
• Body Weight • 186.2lbs [emoji3483]
• 7 day rolling average • 186.06lbs [emoji3483]
mickc1965
Well-Known Member
Saturday 12 March 2022
Training style will be 3 sets of 8 - 10 reps / 12 - 15 / 20 -25 (figure for each exercise in the brackets) with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 / 3x12 / 3x20 then next workout 3x9 etc, once 3x top target is achieved then load will be increased, rinse and repeat.
Warm up (Shoulder health)
• Lu Raises - 3kgs x 15
• Front Raises - 3kgs x 15
• Rear Raises - 3kgs x 15
Chest, Shoulders, Triceps, Legs (Quad dominant) & Calves
• Watson Plate Loaded Chest Press (3x 8-10) - 80kgs x 10, 9, 7
• BB Incline Press (3x 8-10) - 40kgs x 10, 10, 10
• Watson Viking Press (3x 8-10) - 35kgs x 10, 10, 8
• Watson Plate Loaded Shrug Machine (3x 20-25) - 100kgs x 20, 20, 20
• Watson 45° Plate Loaded (Low & Narrow Feet) Leg Press (3x 8-10) - 130kgs x 10, 10, 10
• Watson Plate Loaded Leg Extensions (3x 12-15) - 22.5kgs x 15, 15, 15
• Watson Plate Loaded Seated Calf Raise (3x 20-25) - 30kgs x 20, 20, 20
• DB Single Arm OH Tricep Extension (3x 12-15) - 9kgs x 15, 15, 15
• DB OH Tricep Extension (3x 12-15) - 17.5kgs x 15, 15, 15
Training style will be 3 sets of 8 - 10 reps / 12 - 15 / 20 -25 (figure for each exercise in the brackets) with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 / 3x12 / 3x20 then next workout 3x9 etc, once 3x top target is achieved then load will be increased, rinse and repeat.
Warm up (Shoulder health)
• Lu Raises - 3kgs x 15
• Front Raises - 3kgs x 15
• Rear Raises - 3kgs x 15
Chest, Shoulders, Triceps, Legs (Quad dominant) & Calves
• Watson Plate Loaded Chest Press (3x 8-10) - 80kgs x 10, 9, 7
• BB Incline Press (3x 8-10) - 40kgs x 10, 10, 10
• Watson Viking Press (3x 8-10) - 35kgs x 10, 10, 8
• Watson Plate Loaded Shrug Machine (3x 20-25) - 100kgs x 20, 20, 20
• Watson 45° Plate Loaded (Low & Narrow Feet) Leg Press (3x 8-10) - 130kgs x 10, 10, 10
• Watson Plate Loaded Leg Extensions (3x 12-15) - 22.5kgs x 15, 15, 15
• Watson Plate Loaded Seated Calf Raise (3x 20-25) - 30kgs x 20, 20, 20
• DB Single Arm OH Tricep Extension (3x 12-15) - 9kgs x 15, 15, 15
• DB OH Tricep Extension (3x 12-15) - 17.5kgs x 15, 15, 15
mickc1965
Well-Known Member
Saturday 12 March 2022
Potential quality of sleep influencing factors
Negative effects
• None
Positive effects
• Workout
• 19 hour fast
• 5.5 hour eating window
• High protein / low to moderate carbs
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
Potential quality of sleep influencing factors
Negative effects
• None
Positive effects
• Workout
• 19 hour fast
• 5.5 hour eating window
• High protein / low to moderate carbs
• No Alcohol
• No Caffeine
• 1000mg Magnesium Glycinate
• Starpowa Snooze Gummy
mickc1965
Well-Known Member
Sunday 13 March 2022
Oura Ring Sleep & HRV Info
• Readiness Score • 82 (Good)
Oura app advised that I have recovered well from recent activities.
• Sleep Score • 93 (Optimal)
• Bedtime • 21:44
• Wake up time • 06:11
• Time in bed • 8:27
• Actual Sleep • 8:08
• Awake time • 0:19
• Sleep efficiency • 96%
• REM • 2:06 (26% of sleep time)
• Light • 3:56 (48% of sleep time)
• Deep • 2:06 (26% of sleep time)
• Average HRV • 25ms (max 40ms)
• Average RHR • 58bpm (min 53bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 12.8 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 7.0
• HRV Baseline • 6.9
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 186.2lbs [emoji3483]
• 7 day rolling average • 186.2lbs [emoji3595]
7 days in a row I weigh 186.2 despite an average daily caloric intake of 1786 calories, either scales are broken or my metabolism has significantly slowed down, possible after 10 weeks of lower caloric intake. May increase calories by a few hundred calories if this stagnation continues for much longer.
Oura Ring Sleep & HRV Info
• Readiness Score • 82 (Good)
Oura app advised that I have recovered well from recent activities.
• Sleep Score • 93 (Optimal)
• Bedtime • 21:44
• Wake up time • 06:11
• Time in bed • 8:27
• Actual Sleep • 8:08
• Awake time • 0:19
• Sleep efficiency • 96%
• REM • 2:06 (26% of sleep time)
• Light • 3:56 (48% of sleep time)
• Deep • 2:06 (26% of sleep time)
• Average HRV • 25ms (max 40ms)
• Average RHR • 58bpm (min 53bpm)
• Body Temperature deviation • -0.1°C
• Respiratory Rate • 12.8 per minute
HRV4Training app (data is from the Oura ring)
• HRV score • 7.0
• HRV Baseline • 6.9
• HRV Range (low)• 6.7
• HRV Range (high)• 7.0
HRV4Training app advised HRV is within normal range and to proceed as planned
• Body Weight • 186.2lbs [emoji3483]
• 7 day rolling average • 186.2lbs [emoji3595]
7 days in a row I weigh 186.2 despite an average daily caloric intake of 1786 calories, either scales are broken or my metabolism has significantly slowed down, possible after 10 weeks of lower caloric intake. May increase calories by a few hundred calories if this stagnation continues for much longer.
mickc1965
Well-Known Member
Sunday 13 March 2022
Training style will be 3 sets of 8 - 10 reps / 12 - 15 / 20 -25 (figure for each exercise in the brackets) with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 / 3x12 / 3x20 then next workout 3x9 etc (assuming 3x8 was achieved), once 3x top target is achieved then load will be increased, rinse and repeat.
Back, Biceps, Legs (Hamstring dominant) & Calves
• Plate Loaded T Bar Row (3x 8-10) - 45kgs x 9, 9, 9
• Seal Row (3x 8-10) - 50kgs x 9, 9, 9
• Plate Loaded Lat Pulldown (3x 8-10) - 75kgs x 9, 9, 9
• Plate Loaded Low Row (3x 8-10) - 90kgs x 9, 9, 9
• Plate Loaded Vertical Leg Press (3x 8-10) - 100kgs x 9, 9, 9
• Standing Leg Curls (3x 12-15) - 10kgs x 13, 13, 13
• Donkey Calf Raise (3x 20-25) - 30kgs x 20, 20, 20
• DB Curls (3x 12-15) - 8kgs x 13, 13, 13
• DB Hammer Curls (3x 12-15) - 8kgs x 13, 13, 13
Training style will be 3 sets of 8 - 10 reps / 12 - 15 / 20 -25 (figure for each exercise in the brackets) with all reps with at least 3 seconds on the eccentric with 60 seconds rest between sets. Protocol will be start with 3x8 / 3x12 / 3x20 then next workout 3x9 etc (assuming 3x8 was achieved), once 3x top target is achieved then load will be increased, rinse and repeat.
Back, Biceps, Legs (Hamstring dominant) & Calves
• Plate Loaded T Bar Row (3x 8-10) - 45kgs x 9, 9, 9
• Seal Row (3x 8-10) - 50kgs x 9, 9, 9
• Plate Loaded Lat Pulldown (3x 8-10) - 75kgs x 9, 9, 9
• Plate Loaded Low Row (3x 8-10) - 90kgs x 9, 9, 9
• Plate Loaded Vertical Leg Press (3x 8-10) - 100kgs x 9, 9, 9
• Standing Leg Curls (3x 12-15) - 10kgs x 13, 13, 13
• Donkey Calf Raise (3x 20-25) - 30kgs x 20, 20, 20
• DB Curls (3x 12-15) - 8kgs x 13, 13, 13
• DB Hammer Curls (3x 12-15) - 8kgs x 13, 13, 13