mickc1965 training log

Thursday 21 July 2022

Training style will be 4 sets in total with load for all sets the same with 1st set aiming for 8-12 rep range, all sets after set 1 will be AMRAP / 1RIR strictly without form breaking down (excluding calf raises which will be 4 x AMRAP and leg extensions that will now be 4 x static holds with a relatively light load due to totally knackered right knee (ruptured PCL)), all with 60 seconds rest between sets.

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.

Warm up (Shoulder health)

• Lu Raises - 5kgs x 10
• Front Raises - 5kgs x 10
• Rear Raises - 5kgs x 10

Push Day

• BB Incline Bench Press - 75kgs x 10, 7, 6, 5

• Plate Loaded Seated Shoulder Press - 60kgs x 12, 10, 9, 8

• Pin Selected Cable Tricep Extension - 35kgs x 12, 12, 12, 12

• Pin Selected Static Hold Leg Extension - 42.5kgs x 60s, 45s, 40s, 35s

• Pin Selected Thigh Abductor (double pulse) - 62.5kgs x 12, 10, 8, 8

• Plate Loaded Seated Calf Raise - 50kgs x 25, 20, 18, 16
 
Wednesday 27 July 2022

Pull day - Back & Biceps

Session will be 24 sets in total (3 sets x 8 exercises) with load for all 3 sets the same with 1st set aiming for 8-12 rep range, sets 2 and 3 will be AMRAP / 1RIR strictly without form breaking down, all with 60 seconds rest between sets.

Lats

• Plate Loaded Pronated Grip Lat Pulldown - 115kgs x 8, 7, 6

• Plate Loaded Supinated Grip Lat Pulldown - 80kgs x 10, 9, 8

• Plate Loaded Low Row - 110kgs x 10, 9, 8

• Seal Row - 60kgs x 9, 7, 8

Traps

• Plate Loaded Shrug Machine - 120kgs x 8, 8, 6

• Plate Loaded Seated Shrug Machine (5 second hold) - 100kgs x 10, 8, 8

Biceps

• DB Concentration Curls - 17.5kgs x 11, 9, 7

• DB Hammer Curls - 17.5kgs x 10, 9, 7

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Thursday 28 July 2022

Leg Day

24 sets in total (3 sets x 8 exercises) with load for all 3 sets the same with 1st set aiming for 8-12 rep range, sets 2 and 3 will be AMRAP / 1RIR strictly without form breaking down all with 60 seconds rest between sets.

Quads

• Pin Selected Leg Extension - 32.5kgs x 12, 10, 10

• Pin Selected Static Hold Leg Extension - 32.5kgs x 60s, 40s, 40s

Hamstrings

• Plate Loaded Standing Single Leg Curl - 15kgs x 10, 8, 7

• Pin Selected Seated Leg Curl - 47.5kgs x 12, 10, 10

Adductor / Abductor

• Pin Selected Thigh Adductor (double pulse) - 67.5kgs x 12, 10, 9

• Pin Selected Thigh Abductor (double pulse) - 67.5kgs x 9, 9, 8

Calves

• Plate Loaded Donkey Calf Raise - 50kgs x 25, 20, 15

• Plate Loaded Seated Calf Raise - 50kgs x 15, 13, 12

Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Thursday 28 July 2022

Push day - Chest, Shoulder & Triceps

24 sets in total (3 sets x 8 exercises) with load for all 3 sets the same with 1st set aiming for 8-12 rep range, sets 2 and 3 will be AMRAP / 1RIR strictly without form breaking down all with 60 seconds rest between sets.

Chest

• BB Incline Bench Press - 75kgs x 10, 8, 6

• BB Decline Bench Press - 80kgs x 9, 7, 5


Shoulders

• Plate Loaded Seated Shoulder Press - 62.5kgs x 12, 8, 7


Lateral and Posterior heads

• Plate Loaded Standing Lateral Raises - 10kgs x 12, 10, 9

• Reverse Flies on Pec Fly Machine - 12.5kgs x 12, 12, 12


Triceps

• Plate Loaded Dip Machine - 60kgs x 10, 9, 8

• Pin Selected Cable Tricep Extension - 35kgs x 12, 12, 12

• Pin Selected Cable Reverse Grip Single Arm Extension - 15kgs x 12, 12, 12


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Friday 29 July 2022

Pull day - Back & Biceps

24 sets in total (3 sets x 8 exercises) with load for all 3 sets the same with 1st set aiming for 8-12 rep range, sets 2 and 3 will be AMRAP / 1RIR strictly without form breaking down all with 60 seconds rest between sets.


Lats

• Plate Loaded Pronated Grip Lat Pulldown - 100kgs x 10, 8, 6

• Plate Loaded Supinated Grip Lat Pulldown - 80kgs x 12, 9, 8

• Plate Loaded Low Row - 110kgs x 11, 10, 9

• Seal Row - 60kgs x 10, 8, 7


Traps

• Plate Loaded Shrug Machine - 120kgs x 12, 10, 9

• Plate Loaded Seated Shrug Machine - 100kgs x 10, 9, 8


Biceps

• DB Concentration Curls - 17.5kgs x 11, 9, 7

• DB Hammer Curls - 17.5kgs x 10, 9, 8


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Monday 01 August 2022

Leg Day

24 sets in total (3 sets x 8 exercises) with load for all 3 sets the same with 1st set aiming for 8-12 rep range (calf raises are all AMRAP), sets 2 and 3 will be AMRAP / 1RIR strictly without form breaking down all with 60 seconds rest between sets.


Quads

• Pin Selected Leg Extension - 32.5kgs x 12, 11, 10

• Pin Selected Static Hold Leg Extension - 32.5kgs x 60s, 50s, 45s


Hamstrings

• Plate Loaded Standing Single Leg Curl - 15kgs x 11, 9, 8

• Pin Selected Seated Leg Curl - 52.5kgs x 12, 10, 8


Adductor / Abductor

• Pin Selected Thigh Abductor (double pulse) - 67.5kgs x 12, 10, 8

• Pin Selected Thigh Adductor (double pulse) - 67.5kgs x 12, 10, 8


Calves

• Plate Loaded Donkey Calf Raise - 55kgs x 25, 20, 15

• Plate Loaded Seated Calf Raise - 50kgs x 18, 15, 13


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Wednesday 03 August 2022


Push Day - Chest, Shoulders & Triceps

24 sets in total (3 sets x 8 exercises) with load for all 3 sets the same with 1st set aiming for 8-12 rep range, sets 2 and 3 will be AMRAP / 1RIR strictly without form breaking down all with 60 seconds rest between sets.


Chest

• BB Incline Bench Press - 75kgs x 11, 8, 5

• BB Decline Bench Press - 80kgs x 10, 8, 5


Shoulders

• Plate Loaded Seated Shoulder Press - 65kgs x 10, 8, 6


Delts (Lateral and Posterior heads)

• Plate Loaded Standing Lateral Raises - 15kgs x 10, 9, 8

• Reverse Flies on Pec Fly Machine - 17.5kgs x 12, 10, 9


Triceps

• Plate Loaded Dip Machine - 60kgs x 12, 10, 9

• Pin Selected Cable Tricep Extension - 45kgs x 12, 11, 9

• Pin Selected Cable Reverse Grip Single Arm Extension - 20kgs x 12, 10, 8


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Last edited:
Thursday 04 August 2022

9am - Pull day (Back & Biceps)

24 sets in total (3 sets x 8 exercises) with load for all 3 sets the same with 1st set aiming for 8-12 rep range, sets 2 and 3 will be AMRAP / 1RIR strictly without form breaking down all with 60 seconds rest between sets.


Lats

• Pin Selected Cable Mag Bar Lat Pulldown - 85kgs x 12, 10, 10

• Pin Selected Cable Supinated Grip Lat Pulldown - 75kgs x 12, 10, 8

• Pin Selected Cable Seated V Bar Row - 62.5kgs x 10, 8, 7

• Seal Row (Pendlay style) - 60kgs x 11, 8, 7


Traps

• Plate Loaded Shrug Machine - 125kgs x 12, 10, 8

• Plate Loaded Seated Shrug Machine - 100kgs x 12, 10, 8


Biceps

• DB Concentration Curls - 17.5kgs x 11, 9, 7

• DB Hammer Curls - 17.5kgs x 10, 9, 8


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Thursday 04 August 2022

Tried changing exercises on back workout due to pain in inner elbow (potential medial epicondylitis), thought the mag bar would help but needed to wear my SBD sleeve after the first set so this may not be an alternative exercise. Supinated lat pulldown was ok, seated v bar row caused a bit of discomfort but this I assume could be expected as mag bar caused pain immediately. Seal rows were fine.

Concentration curls is also an exercise I may have to drop as this causes significant pain. Hammer curls were fine

Going to work on elbow with my theragun tonight
 
Friday 05 August 2022

Leg Day

24 sets in total (3 sets x 8 exercises) with load for all 3 sets the same with 1st set aiming for 8-12 rep range (leg extensions will remain light due to ruptured PCL and associated issues with the other knee ligaments and calf raises are all AMRAP), sets 2 and 3 will be AMRAP / 1RIR strictly without form breaking down all with 60 seconds rest between sets.


Quads

• Pin Selected Leg Extension - 37.5kgs x 12, 10, 8

• Pin Selected Static Hold Leg Extension - 37.5kgs x 30s, 30s, 30s


Hamstrings

• Plate Loaded Standing Single Leg Curl - 15kgs x 12, 10, 8

• Pin Selected Seated Leg Curl - 57.5kgs x 10, 9, 8


Adductor / Abductor

• Pin Selected Thigh Adductor (double pulse) - 72.5kgs x 12, 10, 8

• Pin Selected Thigh Abductor (double pulse) - 72.5kgs x 12, 10, 8


Calves

• Plate Loaded Donkey Calf Raise - 50kgs x 25. 20. 15

• Plate Loaded Seated Calf Raise - 50kgs x 18, 15, 13


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Saturday 06 August 2022


Push Day (Chest, Shoulders & Triceps)

24 sets in total (3 sets x 8 exercises) with load for all 3 sets the same with 1st set aiming for 8-12 rep range, sets 2 and 3 will be AMRAP / 1RIR strictly without form breaking down all with 60 seconds rest between sets.


Chest

• BB Incline Bench Press - 75kgs x 12, 9, 5

• BB Decline Bench Press - 80kgs x 10, 8, 6


Shoulders

• Plate Loaded Seated Shoulder Press - 65kgs x 12, 10, 8


Delts (Lateral and Posterior heads)

• Plate Loaded Standing Lateral Raises - 15kgs x 12, 10, 9

• Reverse Flies on Pec Fly Machine - 22.5kgs x 12, 10, 10


Triceps

• Plate Loaded Dip Machine - 65kgs x 10, 9, 8

• Pin Selected Cable Tricep Extension - 50kgs x 12, 10, 9

• Pin Selected Cable Reverse Grip Single Arm Extension - 25kgs x 10, 9, 9


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Sunday 07 August 2022


Pull day (Back & Biceps)

24 sets in total (3 sets x 8 exercises) with load for all 3 sets the same with 1st set aiming for 8-12 rep range, sets 2 and 3 will be AMRAP / 1RIR strictly without form breaking down all with 60 seconds rest between sets.


Lats

• Pin Selected Medium Width Mag Bar Lat Pulldown - 95kgs x 12, 10, 9

• Pin Selected Supinated Narrow Grip Lat Pulldown - 85kgs x 12, 10, 9

• Pin Selected Seated V Bar Row - 62.5kgs x 10, 8, 7

• Seal Row - 60kgs x 12, 9, 7


Traps

• Plate Loaded Shrug Machine - 130kgs x 12, 10, 8

• Plate Loaded Seated Shrug Machine - 105kgs x 12, 10, 8


Biceps

• Rope Hammer Curls - 25kgs x 12, 10, 8

• Cable Curls - 25kgs x 12, 10, 8


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Monday 08 August 2022

Leg Day

24 sets in total (3 sets x 8 exercises) with load for all 3 sets the same with 1st set aiming for 8-12 rep range (leg extensions will remain light due to ruptured PCL and associated issues with the other knee ligaments and calf raises are all AMRAP), sets 2 and 3 will be AMRAP / 1RIR strictly without form breaking down, all sets start 90 seconds apart.

Quads

• Pin Selected Leg Extension - 37.5kgs x 12, 10, 8

• Pin Selected Static Hold Leg Extension - 37.5kgs x 35s, 35s, 35s


Hamstrings

• Plate Loaded Standing Single Leg Curl - 16.5kgs x 12, 10, 8

• Pin Selected Seated Leg Curl - 54kgs x 12, 10, 8


Adductor / Abductor

• Pin Selected Thigh Adductor (double pulse) - 74kgs x 12, 10, 8

• Pin Selected Thigh Abductor (double pulse) - 74kgs x 12, 10, 8


Calves

• Plate Loaded Donkey Calf Raise - 50kgs x 25, 29, 15

• Plate Loaded Seated Calf Raise - 50kgs x 19, 15, 14


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Tuesday 09 August 2022

Push Day (Chest, Shoulders & Triceps)

24 sets in total (3 sets x 8 exercises) with load for all 3 sets the same with 1st set aiming for 8-12 rep range, sets 2 and 3 will be AMRAP / 1RIR strictly without form breaking down, all sets start 90 seconds apart.


Chest

• BB Incline Bench Press - 77.5kgs x 9, 7, 6

• BB Decline Bench Press - 80kgs x 10, 8, 6


Shoulders

• Plate Loaded Seated Shoulder Press - 70kgs x 10, 8, 7


Delts (Lateral and Posterior heads)

• Plate Loaded Standing Lateral Raises - 20kgs x 12, 10, 8

• Reverse Flies on Pec Fly Machine - 25kgs x 12, 10, 8


Triceps

• Plate Loaded Dip Machine - 65kgs x 12, 10, 9

• Pin Selected Cable Tricep Extension - 52.5kgs x 12, 10, 8

• Pin Selected Cable Reverse Grip Single Arm Extension - 25kgs x 12, 10, 8


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Tuesday 23 August 2022

Leg Day

3 sets of 4-6 reps x 5 exercises with 2 minutes rest between sets, load will remain the same for all 3 sets providing 4 reps are achieved, load will reduce by approximately 10% only any following sets should only 4 reps be achieved (leg extensions will remain light with a 10 second static hold before each rep due to ruptured PCL and associated issues with the other knee ligaments)


• Pin Selected Leg Extension with a 10 second Static Hold - 37.5kgs x 5, 5, 5

• Pin Selected Seated Leg Curl - 75kgs x 6, 6, 6

• Pin Selected Horizontal Leg Press - 90kgs x 6, 6, 6

• Plate Loaded Donkey Calf Raise - 120kgs x 6, 6, 6

• Plate Loaded Seated Calf Raise - 60kgs x 6, 6, 6


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Thursday 25 August 2022


Shoulders / Traps


3 sets of 4-6 reps x 5 exercises with approximately 4 second on the eccentric followed by 2 minutes rest between sets

Load will remain the same for all 3 sets providing 4 reps are achieved, load will reduce by ~10% only any following sets should only 4 reps be achieved.


• Plate Loaded Seated Shoulder Press - 80kgs x 6, 6, 6

• Plate Loaded Standing Lateral Raises - 30kgs x 6, 6, 6

• Reverse Flies on Pec Fly Machine - 32.5kgs x 6, 6, 6

• Plate Loaded Shrug Machine - 160kgs x 6, 6, 6

• Plate Loaded Seated Shrug Machine - 120kgs x 6, 6, 6


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Friday 26 August 2022

Back


Target is 4-6 reps with approximately 4 seconds on the eccentric followed by 2 minutes rest between sets

Load will remain the same for all sets providing 4 reps are achieved, load will reduce by ~10% only any following sets should only 4 reps be achieved.


• Pin Selected Medium Width (Angles 90) Lat Pulldown - 115kgs x 6, 6, 6

• Pin Selected Medium Width (Angles 90) Seated Cable Rows - 85kgs x 6, 6, 6

• Pin Selected Medium Width (Angles 90) Supinated Lat Pulldown - 85kgs x 6, 6, 6

• Seal Row (Angles 90) - 70kgs x 6, 6, 6

• Plate Loaded (Angles 90) Low Row - 80kgs x 6, 6, 6


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Saturday 27 August 2022


Chest

Target is 4-6 reps with approximately 4 seconds on the eccentric followed by 2 minutes rest between sets. Load will remain the same for all sets providing 4 reps are achieved, will reduce load by ~10% should only 4 reps be achieved.


• Plate Loaded Incline Chest Press - 80kgs x 6, 6, 5

• Plate Loaded Hammer strength Flat Chest Press - 80kgs x 6, 6, 6

• Pin Selected Fly Machine - 47.5kgs x 6, 6, 6


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
Last edited:
Sunday 28 August 2022

Arms

Target number of sets and rep range will be in brackets with approximately 4 seconds on the eccentric followed by 2 minutes rest between sets. Load will remain the same for all sets providing 4 reps are achieved, will reduce load by ~10% should less than 4 reps be achieved.


• Plate Loaded Dip Machine (3 x 4-6) - 80kgs x 6, 6, 6

supersetted with

• Cable Curls (3 x 4-6) - 30kgs x 6, 6, 6

• Pin Selected Rope Tricep Extension (3 x 4-6) - 50kgs x 6, 6, 6

supersetted with

• Rope Hammer Curls (3 x 4-6) - 35kgs x 6, 6, 6

• DB Wrist Curls (3 x 4-6) - 8kgs x 6, 6, 6

supersetted with

• DB Wrist Reverse Curls (3 x 4-6) - 8kgs x 6, 6, 6


Progression protocol will be once the top end of the rep range is achieved on 1st set the load will be increased by ~5% on next workout.
 
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