mickc1965 training log

Tuesday 01 November 2022

Back & Traps

Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% (if possible) should less than the stated range be achieved


• Pin Selected Medium Width Lat Pulldown with Angles 90 (2 x 4-6) - 160kgs x 4, 4

• Plate Loaded Low Row with Angles 90 ** (4 x 4-6) - 137.5kgs x 4, 4, 4, 3

• Pin Selected Back extensions (2 x 8-10) - 67.5kgs x 10, 10

• Plate Loaded Seated Shrug Machine (Versa Grips) ** (3 x 4-6) - 192.5kgs x 6, 6, 6


No bicep exercises today as issue with left elbow during back exercises, using a percussion massage gun between sets.
 
Wednesday 02 November 2022

Legs

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for calves) with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% (where possible) should less than the stated range be achieved


• Pin Selected Leg Extension (3 x 4-6) - 52.5kgs x 6, 6, 6
supersetted with
• Plate Loaded Standing Leg Curl (3 x 4-6) - 30kgs x 6, 6, 6

• Plate Loaded Hip Belt Squat (3 x 4-6) - 45kgs x 6, 6, 6

• Smith Machine RDL (3 x 4-6) - 40kgs x 6, 6, 6


** denotes no allowance for any machine resistance


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 03 November 2022

Chest, Shoulders & Triceps

Target number of sets and reps will be in brackets, 2 minute rounds with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

• Plate Loaded Incline Chest Press ** (4 x 4-6) - 100kgs x 6, 6, 5, 4

• Plate Loaded Seated Shoulder Press ** (2 x 4-6) - 95kgs x 6, 4

• Plate Loaded Standing Lateral Raises ** (2 x 4-6) - 50kgs x 6, 6

• Cable Face Pulls (2 x 4-6) - 50kgs x 6, 6

• Pin Selected Tricep Extensions (2 x 4-6) - 75kgs x 6, 6, 6


** denotes no allowance for any machine resistance


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 4 November 2022

Back, Traps & Biceps / Forearms

Due to issue with left elbow reduced loads by ~30% and used a massage gun between sets

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM biceps / wrists)with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% (if possible) should less than the stated range be achieved


• Pin Selected Medium Width Lat Pulldown with Angles 90 (2 x 4-6) - 115kgs x 6, 6

• Plate Loaded Low Row with Versa Grips ** (4 x 4-6) - 100kgs x 6, 6, 6, 6

• Pin Selected Back extensions (2 x 8-10) - 67.5kgs x 10, 10

• Plate Loaded Seated Shrug Machine (Versa Grips) ** (2 x 4-6) - 140kgs x 6, 6

• Pin Selected Cable Curls (3 x 4-6) - 40kgs x 6, 6, 6

• Cable Wrist Curls (2 x 4-6) - 45kgs x 6, 6
supersetted with
• Cable Wrist Reverse Curls (2 x 4-6) - 45kgs x 6, 6


** denotes no allowance for any machine resistance


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 07 November 2022

Legs

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for calves) with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% (where possible) should less than the stated range be achieved


• Pin Selected Leg Extension (3 x 4-6) - 52.5kgs x 6, 6, 6
supersetted with
• Plate Loaded Standing Leg Curl (3 x 4-6) - 30kgs x 6, 6, 6

• Plate Loaded Leverage Squat (3 x 4-6) - 90kgs x 6, 6, 6

• Smith Machine RDL (3 x 4-6) - 50kgs x 6, 6, 6

• Plate Loaded Seated Calf Raise ** (4 x 8-10) - 50kgs x 10, 10, 10, 10


** denotes no allowance for any machine resistance


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 08 November 2022

Chest, Shoulders & Triceps

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for triceps) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

• Plate Loaded Hammer Strength Flat Chest Press ** (4 x 4-6) - 115kgs x 5, 5, 4, 3

• Plate Loaded Viking Press (2 x 4-6) - 70kgs x 6, 5

• Plate Loaded Standing Lateral Raises ** (2 x 4-6) - 52.5kgs x 6, 6

• Cable Face Pulls (2 x 4-6) - 52.5kgs x 6, 6

• Pin Selected Rope Tricep Extension (3 x 8-10) - 60kgs x 10, 10, 10


** denotes no allowance for any machine resistance


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 09 November 2022

Back, Traps, Biceps & Forearms

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for biceps / forearms) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

Due to issue with left elbow keeping loads at approximately 70% of max for stated rep range and massage gun between sets for the foreseeable


• Pin Selected Medium Width Lat Pulldown with Angles 90 (2 x 4-6) - 115kgs x 6, 6

• Plate Loaded Low Row (Versa Grips) ** (4 x 4-6) - 100kgs x 6, 6, 6, 6

• Pin Selected Back extensions (2 x 8-10) - 70kgs x 10, 10

• Plate Loaded Seated Shrug Machine (Versa Grips) ** (2 x 4-6) - 140kgs x 6, 6

• Pin Selected Rope Hammer Curls (2 x 4-6) - 40kgs x 6, 6

• Pin Selected Cable Curls (2 x 4-6) -40kgs x 6, 6

• Cable Wrist Curls (2 x 4-6) - 45kgs x 6, 6
supersetted with
• Cable Wrist Reverse Curls (2 x 4-6) - 45kgs x 6, 6


** denotes no allowance for any machine resistance


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 10 November 2022

Legs

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for calves) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% (where possible) should less than the stated range be achieved


• Pin Selected Leg Extension (3 x 4-6) - 52.5kgs x 6, 6, 6
supersetted with
• Plate Loaded Standing Leg Curl (3 x 4-6) - 30kgs x 6, 6, 6

• Plate Loaded Hip Belt Squat (3 x 4-6) - 50kgs x 6, 6, 6

• Smith Machine RDL (3 x 4-6) - 55kgs x 6, 6, 6

• Plate Loaded Seated Calf Raise ** (4 x 8-10) - 50kgs x 10, 10, 10, 10


** denotes no allowance for any machine resistance


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 11 November 2022

Chest, Shoulders & Triceps

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for triceps) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

• Plate Loaded Seated Chest Press ** (4 x 4-6) - 105kgs x 6, 4, 4, 3

• Plate Loaded Seated Shoulder Press ** (2 x 4-6) - 97.5kgs x 5, 4

• Plate Loaded Standing Lateral Raises ** (2 x 4-6) - 52.5kgs x 6, 6

• Cable Face Pulls (2 x 4-6) - 55kgs x 6, 6

• Pin Selected Rope Tricep Extension (2 x 8-10) - 60kgs x 8, 8

• Pin Selected Tricep Extensions (2 x 8-10) - 60kgs x 10, 10


** denotes no allowance for any machine resistance


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 13 November 2022

Back, Traps, Biceps & Forearms

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for biceps / forearms) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

Due to issue with left elbow keeping loads at approximately 70% of max for stated rep range and massage gun between sets for the foreseeable

• Pin Selected Medium Width Lat Pulldown with Angles 90 (2 x 4-6) - 115kgs x 6, 6

• Plate Loaded Low Row with Versa Grips ** (4 x 4-6) - 100kgs x 6, 6, 6, 6

• Pin Selected Back extensions (2 x 8-10) - 72.5kgs x 10, 10

• Plate Loaded Seated Shrug Machine with Versa Grips ** (2 x 4-6) - 140kgs x 6, 6

• Pin Selected Rope Hammer Curls (2 x 4-6) - 40kgs x 6, 6

• Pin Selected Cable Curls (2 x 4-6) - 40kgs x 6, 6

• Cable Wrist Curls (2 x 4-6) - 45kgs x 6, 6
supersetted with
• Cable Wrist Reverse Curls (2 x 4-6) - 45kgs x 6, 6


** denotes no allowance for any machine resistance


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 16 November 2022

Shoulders, Traps & Forearms

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for forearms) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved


• Plate Loaded Seated Shoulder Press ** (3 x 4-6) - 97.5kgs x 6, 5, 4

• Plate Loaded Standing Lateral Raises ** (3 x 8-10) - 50kgs x 10, 8, 8

• Face Pulls (3 x 8-10) - 45kgs x 10, 10, 10

• Plate Loaded Seated Shrug Machine (Versa Grips) ** (3 x 8-10) - 140kgs x 10, 10, 10

• Cable Wrist Curls (3 x 8-10) - 40kgs x 10, 10, 10
supersetted with
• Cable Wrist Reverse Curls (3 x 8-10) - 40kgs x 10, 10, 10


** denotes no allowance for any machine resistance


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 17 November 2022

Legs

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for leg extensions, leg curls & calves) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% (where possible) should less than the stated range be achieved


• Pin Selected Leg Extension (3 x 4-6) - 42.5kgs x 6, 6, 6

• Plate Loaded Standing Leg Curl ** (3 x 4-6) - 20kgs x 6, 6, 6

^^ treating the above as warm up sets due to my ruptured PCL


• Plate Loaded Leverage Squat ** (3 x 4-6) - 95kgs x 6, 6, 6

• Smith Machine RDL ** (3 x 4-6) - 60kgs x 6, 6, 6

• Plate Loaded Seated Calf Raise ** (4 x 6-8) - 60kgs x 8, 8, 8, 8


** denotes no allowance for any machine resistance


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 18th November 2022

Chest & Triceps

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for flies and triceps) with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

• Plate Loaded Hammer Strength Flat Chest Press ** (3 x 4-6) - 115kgs x 5, 5, 4

• Plate Loaded Seated Chest Press ** (3 x 4-6) - 105kgs x 4, 3, 3

• Pin Selected Fly Machine (2 x 4-6) - 75kgs x 6,

• Pin Selected Tricep Extensions (3 x 4-6) - 75kgs x 6, 6, 6

• Pin Selected Rope Tricep Extension (3 x 4-6) - 60kgs x 6, 6, 6


** denotes no allowance for any machine resistance


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 19 November 2022

Back & Biceps

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for biceps) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

Due to issue with left elbow keeping loads at approximately 70% of max for stated rep range and massage gun between sets for the foreseeable

• Pin Selected Medium Width Lat Pulldown with Angles 90 (2 x 4-6) - 115kgs x 6, 6

• Plate Loaded Low Row with Versa Grips ** (4 x 4-6) - 100kgs x 6, 6, 6, 6

• Pin Selected Back extensions (2 x 8-10) - 70kgs x 10, 10

• Plate Loaded Seated Shrug Machine with Versa Grips ** (2 x 4-6) - 140kgs x 6, 6

• Pin Selected Rope Hammer Curls (3 x 4-6) - 40kgs x 6, 6, 6

• Pin Selected Cable Curls (3 x 4-6) - 40kgs x 6, 6, 6


** denotes no allowance for any machine resistance


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 23 November 2022

Shoulders, Traps & Forearms

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for lateral raises, face pulls & forearms) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved


• Plate Loaded Seated Shoulder Press ** (3 x 4-6) - 100kgs x 6, 5, 4

• Plate Loaded Standing Lateral Raises ** (3 x 4-6) - 60kgs x 6, 5, 5

• Face Pulls (3 x 4-6) - 55kgs x 6, 6, 6

• Plate Loaded Shrugs on Smith Machine (Versa Grips) ** (2 x 4-6) - 120kgs x 6, 6

• Cable Wrist Curls (3 x 4-6) - 50kgs x 6. 6, 6
supersetted with
• Cable Wrist Reverse Curls (3 x 4-6) - 50kgs x 6, 6, 6
 
Thursday 24 November 2022

Leg Day

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for leg extensions, leg curls & calves) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% (where possible) should less than the stated range be achieved


• Pin Selected Leg Extension (3 x 4-6) - 42.5kgs x 6, 6, 6

• Plate Loaded Standing Leg Curl ** (3 x 4-6) - 20kgs x 6, 6, 6

^^ treating the above as warm up sets due to my ruptured PCL

• Plate Loaded Leverage Squat ** (4 x 4-6) - 110kgs x 6, 6, 6, 6

• Smith Machine RDL ** (4 x 4-6) - 65kgs x 6, 6, 6, 6

• Plate Loaded Seated Calf Raise ** (5 x 6-8) - 60kgs x 8, 8, 8, 8, 8


** denotes no allowance for any machine resistance


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 25 November 2022

Chest & Triceps

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for triceps) with an emphasis on the eccentric (3-5 seconds) followed by approximately 90 seconds rest between sets. Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

• Plate Loaded Hammer Strength Flat Chest Press ** (4 x 4-6) - 115kgs x 6, 5, 4, 3

• Plate Loaded Incline Chest Press ** (4 x 4-6) - 95kgs x 6, 5, 4, 3

• Pin Selected Tricep Extensions (3 x 4-6) - 80kgs x 6, 6, 6

• Pin Selected Rope Tricep Extension (3 x 4-6) - 65kgs x 6, 6, 6


** denotes no allowance for any machine resistance


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 26 November 2022

Back & Biceps

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for biceps) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved

Due to issue with left elbow keeping loads at sub max (approximately 80% (up from 70%) of max for stated rep range, excluding back extensions) and massage gun between sets for the foreseeable

• Pin Selected Medium Width Lat Pulldown with Angles 90 (2 x 4-6) - 130kgs x 6, 6

• Plate Loaded Low Row with Versa Grips ** (4 x 4-6) - 110kgs x 6, 6, 6, 6

• Plate Loaded Seated Shrug Machine with Versa Grips ** (2 x 4-6) - 150kgs x 6, 6

• Pin Selected Back extensions (2 x 8-10) - 72.5kgs x 10, 10

• Pin Selected Rope Hammer Curls (2 x 4-6) - 50kgs x 6, 6, 6

• Pin Selected Cable Curls (2 x 4-6) - 50kgs x 6, 6,


** denotes no allowance for any machine resistance


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 01 December 2022

Shoulders, Traps & Forearms

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for lateral raises, face pulls, forearms & crunches) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% should less than the stated range be achieved


• Plate Loaded Seated Shoulder Press ** (3 x 4-6) - 102.5kgs x 6, 4, 3

• Plate Loaded Standing Lateral Raises ** (3 x 4-6) - 62.5kgs x 6, 5, 4

• Cable Face Pulls (3 x 4-6) - 60kgs x 6, 5,

• Cable Wrist Curls (3 x 4-6) - 55kgs x 6, 6, 6
supersetted with
• Cable Wrist Reverse Curls (3 x 4-6) - 55kgs x 6, 6, 6

• Plate Loaded Rear Shrugs on Smith Machine (Versa Grips) ** (2 x 4-6) - 140kgs x 6, 6

• Cable Crunches (3 x 8-10) - 40kgs x 10, 10, 10



** denotes no allowance for any machine resistance


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 02 December 2022

Leg Day

Target number of sets and reps will be in brackets, 2 minute rounds (EMOM for leg extensions, leg curls & calves) with an emphasis on the eccentric (3-5 seconds). Load will remain the same for all sets providing the lower number of the reps in the rep range are achieved on 1st set, will reduce load by ~2.5% (where possible) should less than the stated range be achieved


• Pin Selected Leg Extension (3 x 4-6) - 42.5kgs x 6, 6, 6

• Plate Loaded Standing Leg Curl ** (3 x 4-6) - 20kgs x 6, 6, 6

^^ treating the above as warm up sets due to my ruptured PCL

• Plate Loaded Leverage Squat ** (4 x 4-6) - 120kgs x 6, 6, 6, 6

• Smith Machine RDL ** (4 x 4-6) - 70kgs x 6, 6, 6, 6

• Plate Loaded Seated Calf Raise ** (5 x 6-8) - 65kgs x 8, 8, 7, 7, 7


** denotes no allowance for any machine resistance


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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