mickc1965 training log

Friday 21 July 2023

Sleep 21:05 - 01:20

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

4:30am - Back, Biceps & Obliques

• Pin Selected Wide Grip Lat Pulldown (2 x 8-12) - 77kgs x 12, 10

• Pin Selected Wide Neutral Grip Seated Row (2 x 8-12) - 99.7kgs x 9, 6

• Pin Selected V Bar Seated Row (2 x 8-12) - 77kgs x 11, 8

• Pin Selected Medium Width Straight Arm Lat Pulldown (2 x 8-12) - 69.25kgs x 11, 9

• DB Shrugs with Versa Grips (2 x 13-20) - 42.5kgs (per hand) x 18, 16

• Hyperextensions (2 x 8-12) - 10kgs x 8, 8

• Pin Selected Seated Curl Machine (3 x 8-12) - 68kgs x 10, 7, 6

• Cable Curls 1 (3 x 8-12) - 15kgs (per hand) x 11, 8, 8

• Cable Rope Hammer Curls 1 (3 x 8-12) - 25kgs x 11, 9, 8

• Cable Side Bends 1 (3 x 10-15) - 15kgs x 15, 12, 10

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)
 
Saturday 22 July 2023

Sleep 19:37 - 05:40

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure)

10:00am - Quads, Abductors, Calves, Pecs, Delts, Triceps & Abs


• Pin Selected Leg Extension (3 x 10-15) - 72kgs x 15, 12, 10

• Pin Selected Abductor (3 x 10-15) - 72.5kgs x 15, 12, 10

• Pin Selected Seated Toe Press **(4 x 15-20) - 110kgs x 20, 14, 10, 10

• Pin Selected Cable (Machine 1) Low to High Crossovers (2 x 10-15) - 7.5kgs (per hand) x 15, 12

• Pin Selected Cable (Machine 1) High Crossovers (2 x 10-15) - 7.5kgs (per hand) x 15, 12

• Pin Selected Cable (Machine 1) Rope Front Raises (2 x 10-15) - 15kgs x 11, 9

• Pin Selected Ladder Cable (Machine 1) Flies (6 x 10-15) - 12.5kgs (per hand) x 12, 12, 12, 12, 12, 12

• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (2 x 10-15) - 12.5kgs (per hand) x 15, 12

• Pin Selected Cable (Machine 1) Single Arm Tricep Extension (2 x 10-15) - 12.5kgs x 15, 12

• Pin Selected Cable (Machine 1) OH Tricep Rope Extensions (2 x 10-15) - 20kgs x 15, 11

• Ab Crunch Machine (2 x 10-15) - 45kgs x 15, 12

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)
 
Sunday 23 July 2023

Sleep 23:02 - 07:59

Weight @ 8:00am - 200lbs

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

9:30am - Back, Biceps, Hams, Adductors & Obliques

• Pin Selected Wide Neutral Grip Seated Row (2 x 10-15) - 86kgs x 12, 8

• Pin Selected V Bar Seated Row (2 x 10-15) - 77kgs x 12, 9

• Pin Selected Medium Width Straight Arm Lat Pulldown (2 x 10-15) - 69.25kgs x 11, 9

• DB Shrugs with Versa Grips (2 x 13-20) - 42.5kgs (per hand) x 18, 16

• Hyperextensions (2 x 10-15) - 5kgs x 12, 10

• Pin Selected Seated Curl Machine (2 x 10-15) - 68kgs x 10, 8

• Cable Curls 1 (2 x 10-15) - 15kgs (per hand) x 12, 8

• Cable Rope Hammer Curls 1 (2 x 10-15) - 25kgs x 12, 9

• Pin Selected Laying Leg Curls (3 x 10-15) - 60kgs x 12, 10, 8

• Pin Selected Adductor (3 x 10-15) - 75kgs x 15, 12, 10

• Cable Side Bends 1 (2 x 10-15) - 15kgs x 15, 12

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)
 
Monday 24 July 2023

Sleep (1) 21:30 - 00:50

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure)

1:30am - Quads, Abductors, Calves, Pecs, Delts, Triceps & Abs


• Pin Selected Leg Extension (3 x 10-15) - 72kgs x 15, 12, 10

• Pin Selected Abductor (3 x 10-15) - 72.5kgs x 15, 12, 10

• Pin Selected Seated Toe Press **(4 x 15-20) - 110kgs x 20, 18, 15, 15


• Pin Selected Cable (Machine 1) Low to High Crossovers (2 x 10-15) - 7.5kgs (per hand) x 15, 12

• Pin Selected Cable (Machine 1) High Crossovers (2 x 10-15) - 7.5kgs (per hand) x 15,

• Pin Selected Cable (Machine 1) Rope Front Raises (2 x 10-15) - 12.5kgs x 13, 10


• Pin Selected Ladder Cable (Machine 1) Flies (6 x 10-15) - 12.5kgs (per hand) x 15, 15, 15, 15, 15, 15


• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (2 x 10-15) - 12.5kgs (per hand) x 15, 12

• Pin Selected Cable (Machine 1) Single Arm Tricep Extension (2 x 10-15) - 12.5kgs x 15, 12

• Pin Selected Cable (Machine 1) OH Tricep Rope Extensions (2 x 10-15) - 22.5kgs x 13, 9


• Ab Crunch Machine (2 x 10-15) - 50kgs x 15, 12


** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

Sleep (2) 03:52 - 07:25

Weight @ 8:00am - 198.6lbs

Sleep (3) 10:30 - 11:54
 
Tuesday 25 July 2023

Sleep 21:45 - 04:10

4:45am - Full Body Pull Day (Back, Biceps, Hams, Adductors & Obliques) - Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).


• Pin Selected Wide Neutral Grip Seated Row (2 x 10-15) - 81.6kgs x 15, 10

• Pin Selected V Bar Seated Row (2 x 10-15) - 77kgs x 12, 8

• Pin Selected Medium Width Straight Arm Lat Pulldown (2 x 10-15) - 63.4kgs x 15, 12

• DB Shrugs with Versa Grips (2 x 13-20) - 42.5kgs (per hand) x 20, 15

• Hyperextensions (2 x 10-15) - 5kgs x 15, 12


• Pin Selected Seated Curl Machine (2 x 10-15) - 63kgs x 15, 11

• Pin Selected Cable (Machine 1) Curls (2 x 10-15) - 15kgs (per hand) x 15, 11

• Pin Selected Cable (Machine 1) Rope Hammer Curls 1 (2 x 10-15) - 25kgs x 13, 10


• Pin Selected Laying Leg Curls (3 x 10-15) - 60kgs x 15, 10, 8

• Pin Selected Adductor (3 x 10-15) - 75kgs x 15, 12, 10


• Pin Selected Cable (Machine 1) Side Bends (2 x 10-15) - 17.5kgs x 15, 12


** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

Weight @ 8:00am - 198.6lbs
 
Thursday 27 July 2023

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure)

7:30am - Quads, Abductors, Calves, Pecs, Delts, Triceps & Abs (following a 12 hour night shift)


• Pin Selected Leg Extension (3 x 10-15) - 72kgs x 15, 12, 10

• Pin Selected Abductor (3 x 10-15) - 75kgs x 15, 12, 10

• Pin Selected Seated Toe Press **(4 x 15-20) - 110kgs x 20, 18, 15, 15



• Pin Selected Cable (Machine 1) Low to High Crossovers (2 x 10-15) - 10kgs (per hand) x 11, 9

• Pin Selected Cable (Machine 1) High Crossovers (2 x 10-15) - 10kgs (per hand) x 12, 9

• Pin Selected Cable (Machine 1) Rope Front Raises (2 x 10-15) - 12.5kgs x 15, 10



• Pin Selected Ladder Cable (Machine 1) Flies (6 x 10-15) - 12.5kgs (per hand) x 15, 15, 15, 15, 15, 15



• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (2 x 10-15) - 15kgs (per hand) x 10, 8

• Pin Selected Cable (Machine 1) Single Arm Tricep Extension (2 x 10-15) - 15kgs x 12, 10

• Pin Selected Cable (Machine 1) OH Tricep Rope Extensions (2 x 10-15) - 22.5kgs x 15, 10



• Ab Crunch Machine (2 x 10-15) - 54kgs x 15, 12


** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

Sleep 08:40 - 15:00 (was awake between 12:00 & 13:40)

Weight - not taken when on night shifts
 
Friday 28 July 2023

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

7:30am - Full Body Pull Day (Back, Biceps, Hams, Adductors & Obliques) following a 12 hour night shift


• Pin Selected Wide Neutral Grip Seated Row (2 x 10-15) - 81.6kgs x 15, 10

• Pin Selected ‘U’ Bar Seated Row (2 x 10-15) - 77kgs x 10, 7

• Pin Selected Medium Width Straight Arm Lat Pulldown (2 x 10-15) - 68kgs x 15, 10

• DB Shrugs with Versa Grips (2 x 13-20) - 45kgs (per hand) x 18, 15

• Hyperextensions (2 x 10-15) - 5kgs x 15, 12



• Pin Selected Seated Curl Machine (2 x 10-15) - 63kgs x 15, 11

• Pin Selected Cable (Machine 1) Curls (2 x 10-15) - 15kgs (per hand) x 15, 12

• Pin Selected Cable (Machine 1) Rope Hammer Curls 1 (2 x 10-15) - 25kgs x 15, 12



• Pin Selected Laying Leg Curls (3 x 10-15) - 60kgs x 15, 12, 8

• Pin Selected Adductor (3 x 10-15) - 75kgs x 15, 12, 10



• Pin Selected Cable (Machine 1) Side Bends (2 x 10-15) - 20kgs x 15, 12



** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)


Sleep 08:26 - 17:00

Weight - not taken when on night shifts
 
Saturday 29 July 2023

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure)

7:30am - Quads, Abductors, Calves, Pecs, Delts, Triceps & Abs following a 12 hour night shift


• Pin Selected Leg Extension (3 x 10-15) - 72kgs x 15, 12, 10

• Pin Selected Abductor (3 x 10-15) - 75kgs x 15, 12, 10

• Pin Selected Seated Toe Press **(4 x 15-20) - 110kgs x 20, 17, 16, 15



• Pin Selected Cable (Machine 1) Low to High Crossovers (2 x 10-15) - 10kgs (per hand) x 12, 9

• Pin Selected Cable (Machine 1) High Crossovers (2 x 10-15) - 10kgs (per hand) x 12, 10

• Pin Selected Cable (Machine 1) Rope Front Raises (2 x 10-15) - 15kgs x 11, 10



• Pin Selected Ladder Cable (Machine 1) Flies (6 x 10-15) - 15kgs (per hand) x 12, 12, 12, 12, 12, 12



• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (2 x 10-15) - 15kgs (per hand) x 11, 8

• Pin Selected Cable (Machine 1) Single Arm Tricep Extension (2 x 10-15) - 15kgs x 13, 11

• Pin Selected Cable (Machine 1) OH Tricep Rope Extensions (2 x 10-15) - 22.5kgs x 13, 10



• Ab Crunch Machine (2 x 10-15) - 55kgs x 15, 12

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)


Sleep 07:43 - 13:04 short sleep today as last night was my last of 4 night shifts


Weight - not taken when on night shifts
 
Sunday 30 July 2023

Sleep - none tonight as can’t sleep, 5 year Anniversary of my wife passing [emoji22]

Mixing it up a bit - Training protocol will be 1 set to FAILURE within the rep range stated in brackets after each exercise description

3:40am - Full Body Pull Day (Back, Biceps, Hams, Adductors, Calves & Obliques)


Back

• Pin Selected Wide Neutral Grip Seated Row (8-15) - 2 x warm up sets x 5, 90.5kgs x 15

• Pin Selected ‘U’ Bar Seated Row (8-15)- 77kgs x 13

• Pin Selected Medium Width Straight Arm Lat Pulldown (8-15) - 77kgs x 13

• DB Shrugs with Versa Grips (15-25) - 45kgs (per hand) x 20

• Hyperextensions (8-15) - 10kgs x 15


Hams, Adductors & Calves

• Pin Selected Laying Leg Curls (8-15) - 2 x warm up sets x 5, 63kgs x 15

• Pin Selected Adductor (8-15) - 2 x warm up sets x 5, 80kgs x 15

• Pin Selected Seated Toe Press **(15-25) - 120kgs x 22

Will probably add seated leg curls and standing calf raises next workout


Biceps

• Pin Selected Seated Curl Machine (8-15) - 68kgs x 15

• Pin Selected Cable (Machine 1) Curls (8-15) - 17.5kgs (per hand) x 12

• Pin Selected Cable (Machine 1) Rope Hammer Curls (8-15) - 27.5kgs x 13


Obliques

• Pin Selected Cable (Machine 1) Side Bends (15-25) - 20kgs x 20


** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved the load will be increased


Sleep 5:05 - 09:35


Weight @ 10:00am - 199.6lbs
 
Last edited:
Monday 31 July 2023

Sleep 23:00 - 02:00 struggling with sleep recently [emoji22]

Training protocol will be 1 set to FAILURE within the rep range stated in brackets after each exercise description

4:00am - Quads, Abductors, Calves, Pecs, Delts, Triceps & Abs


Quads, Abductors & Calves

• Bulgarian Split Squats (1 x 8-15) - Bodyweight x 15

• Pin Selected Leg Extension (1 x 8-15) - 2 x warm up sets x 5, 77kgs x 15

• Pin Selected Abductor (1 x 8-15) - 2 x warm up sets x 5, 80kgs x 15

• Pin Selected Seated Toe Press **(15-25) - 120kgs x 25

• Pin Selected Standing Calf Raise **(1 x 15-25) - 40kgs x 17


Delts

• Pin Selected Cable (Machine 1) Low to High Crossovers (1 x 8-15) - 10kgs (per hand) x 12

• Pin Selected Cable (Machine 1) High Crossovers (1 x 8-15) - 10kgs (per hand) x 12

• Pin Selected Cable (Machine 1) Rope Front Raises (1 x 8-15) - 15kgs x 12


Pecs

• Pin Selected Low to High Cable (Machine 1) Flies (1 x 8-15) - 15kgs (per hand) x 15

• Pin Selected Cable (Machine 1) Flies (1 x 8-15) - 15kgs (per hand) x 15

• Pin Selected High to Low Cable (Machine 1) Flies (1 x 8-15) - 15kgs (per hand) x 15


Triceps

• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (1 x 8-15) - 15kgs (per hand) x 12

• Pin Selected Cable (Machine 1) Single Arm Tricep Extension (1 x 8-15) - 15kgs x 13

• Pin Selected Cable (Machine 1) OH Tricep Rope Extensions (1 x 8-15) - 22.5kgs x 15


Abs

• Pin Selected Cable (Machine 1) Side Bends (15-25) - 22.5kgs x 25

• Ab Crunch Machine (1 x 15-25) - 63kgs x 25

** denotes no allowance for any machine resistance


Progression protocol will be once the maximum target reps are achieved the load will be increased

Sleep 06:23 - 10:41
Sleep 13:20 - 16:28
 
Tuesday 01 August 2023

Training protocol will be 1 set to FAILURE within the rep range stated in brackets after each exercise description

1:30am - Back, Biceps, Hams, Adductors, Calves & Abs


Hams, Adductors & Calves

• Pin Selected Laying Leg Curls (8-15) - 2 x warm up sets x 5, 68kgs x 13

• Pin Selected Seated Leg Curls (8-15) - 59kgs x 15

• Pin Selected Standing Leg Curls (8-15) - 14kgs x 15

• Pin Selected Adductor (8-15) - 2 x warm up sets x 5, 85kgs x 15

• Pin Selected Seated Toe Press **(15-25) - 130kgs x 18

• Pin Selected Standing Calf Raise **(1 x 15-25) - 40kgs x 17


Back

• Pin Selected Wide Neutral Grip Seated Row (8-15) - 2 x warm up sets x 5, 95.1kgs x 13

• Pin Selected ‘U’ Bar Seated Row (8-15)- 77kgs x 13

• Pin Selected Medium Width Straight Arm Lat Pulldown (8-15) - 77kgs x 14

• DB Shrugs with Versa Grips (15-25) - 45kgs (per hand) x 20

• Hyperextensions (8-15) - 15kgs x 12


Biceps

• Pin Selected Seated Single Arm Machine Curl (8-15) - 36kgs x 15

• Pin Selected Cable (Machine 1) Single Arm Curls (8-15) - 17.5kgs x 13

• Pin Selected Cable (Machine 1) Rope Hammer Curls (8-15) - 27.5kgs x 14


Abs / Obliques

• Pin Selected Cable (Machine 1) Side Bends (15-25) - 25kgs x 20

• Ab Crunch Machine (1 x 15-25) - 68kgs x 25


** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved the load will be increased

Sleep 04:44 - 09:03

Weight @ 9:05am - 198.4lbs
 
Wednesday 02 August 2023

Training protocol will be 1 set to FAILURE within the rep range stated in brackets after each exercise description

1:20am - Quads, Abductors, Calves, Pecs, Delts, Triceps & Abs / Obliques


Quads, Abductors & Calves

• Sissy Squats (1 x 8-15) - Bodyweight x 15

• Bulgarian Split Squats (1 x 8-15) - Bodyweight x 15

• Pin Selected Leg Extension (1 x 8-15) - 2 x warm up sets x 5, 77kgs x 15

• Pin Selected Abductor (1 x 8-15) - 2 x warm up sets x 5, 85kgs x 15

• Pin Selected Seated Toe Press **(15-25) - 130kgs x 20

• Pin Selected Standing Calf Raise **(1 x 15-25) - 40kgs x 19


Delts

• Pin Selected Cable (Machine 1) Low to High Crossovers (1 x 8-15) - 10kgs (per hand) x 12

• Pin Selected Cable (Machine 1) High Crossovers (1 x 8-15) - 10kgs (per hand) x 13

• Pin Selected Cable (Machine 1) Rope Front Raises (1 x 8-15) - 15kgs x 13


Pecs

• Pin Selected Ladder Cable (Machine 1) Flies (5 x 8-15) - 15kgs (per hand) x 13, 13, 13, 13, 13


Triceps

• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (1 x 8-15) - 15kgs (per hand) x 15

• Pin Selected Cable (Machine 1) Single Arm Tricep Extension (1 x 8-15) - 15kgs x 15

• Pin Selected Cable (Machine 1) OH Tricep Rope Extensions (1 x 8-15) - 25kgs x 15


Core

• Pin Selected Cable (Machine 1) Side Bends (15-25) - 25kgs x 20

• Ab Crunch Machine (1 x 15-25) - 72kgs x 18

** denotes no allowance for any machine resistance


Progression protocol will be once the maximum target reps are achieved the load will be increased


Sleep 03:00 - 05:31

Weight @ 5:40am - 197.4lbs
 
Sunday 06 August 2023

Sleep 00:29 - 07.27

Weight - not taken

Training protocol will be 1 set to FAILURE within the rep range stated in brackets after each exercise description

20:30hrs - Back, Biceps, Hams, Adductors, Calves & Abs


Back

• Pin Selected Wide Neutral Grip Seated Row (8-15) - 2 x warm up sets x 5, 95.1kgs x 13

• Pin Selected ‘U’ Bar Seated Row (8-15)- 77kgs x 13

• Pin Selected Medium Width Straight Arm Lat Pulldown (8-15) - 77kgs x 14

• DB Shrugs with Versa Grips (15-25) - 45kgs (per hand) x 20

• Hyperextensions (8-15) - 15kgs x 12


Biceps

• Pin Selected Seated Single Arm Machine Curl (8-15) - 41kgs x 15

• Pin Selected Cable (Machine 1) Single Arm Curls (8-15) - 17.5kgs (per hand) x 13

• Pin Selected Cable (Machine 1) Rope Hammer Curls (8-15) - 27.5kgs x 15


Hams, Adductors & Calves

• Pin Selected Laying Leg Curls (8-15) - 2 x warm up sets x 5, 68kgs x 14

• Pin Selected Seated Leg Curls (8-15) - 66kgs x 15

• Pin Selected Standing Leg Curls (8-15) - 18kgs x 15

• Pin Selected Adductor (8-15) - 2 x warm up sets x 5, 90kgs x 14

• Pin Selected Seated Toe Press **(15-25) - 130kgs x 20

• Pin Selected Standing Calf Raise **(1 x 15-25) - 40kgs x 15


Abs / Obliques

• Pin Selected Cable (Machine 1) Side Bends (15-25) - 25kgs x 20

• Ab Crunch Machine (1 x 15-25) - 72kgs x 20


** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved the load will be increased
 
Monday 07 August 2023

Sleep 23:05 - 06:36

Weight @ 7:45am - 200.0lbs

Training protocol will be 1 set to FAILURE within the rep range stated in brackets after each exercise description

8:00am - Quads, Abductors, Calves, Pecs, Delts, Triceps & Abs / Obliques


Quads, Abductors & Calves

• Sissy Squats (1 x 8-15) - 10kgs x 15

• Bulgarian Split Squats (1 x 8-15) - 10kgs x 15

• Pin Selected Leg Extension (1 x 8-15) - 2 x warm up sets x 5, 77kgs x 15

• Pin Selected Abductor (1 x 8-15) - 2 x warm up sets x 5, 90kgs x 15

• Pin Selected Seated Toe Press **(15-25) - 130kgs x 20

• Pin Selected Standing Calf Raise **(1 x 15-25) - 40kgs x 20


Delts

• Pin Selected Cable (Machine 1) Low to High Crossovers (1 x 8-15) - 10kgs (per hand) x 12

• Pin Selected Cable (Machine 1) High Crossovers (1 x 8-15) - 10kgs (per hand) x 13


• Pin Selected Cable (Machine 1) Rope Front Raises (1 x 8-15) - 15kgs x 15


Pecs

• Pin Selected Ladder Cable (Machine 1) Flies (5 x 8-15) - 15kgs (per hand) x 14, 14, 14, 14, 14


Triceps

• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (1 x 8-15) - 17.5kgs (per hand) x 11


• Pin Selected Cable (Machine 1) Single Arm Tricep Extension (1 x 8-15) - 17.5kgs x 10

• Pin Selected Cable (Machine 1) OH Tricep Rope Extensions (1 x 8-15) - 27.5kgs x 13


Abs

• Pin Selected Cable (Machine 1) Side Bends (15-25) - 25kgs x 20

• Ab Crunch Machine (1 x 15-25) - 72kgs x 20

** denotes no allowance for any machine resistance


Progression protocol will be once the maximum target reps are achieved the load will be increased
 
Tuesday 08 August 2023

Sleep 20:20 - 04:52

Training protocol will be 1 set to FAILURE within the rep range stated in brackets after each exercise description

5:15am - Back, Biceps, Hams, Adductors & Abs


Back

• Pin Selected Wide Neutral Grip Seated Row (8-15) - 2 x warm up sets x 5, 95.1kgs x 14

• Pin Selected ‘U’ Bar Seated Row (8-15)- 77kgs x 14

• Pin Selected Medium Width Straight Arm Lat Pulldown (8-15) - 77kgs x 15

• DB Shrugs with Versa Grips (15-25) - 90kgs (45kgs per hand) x 22

• Hyperextensions (8-15) - 15kgs x 12


Biceps

• Pin Selected Seated Single Arm Machine Curl (8-15) - 45kgs x 15

• Pin Selected Cable (Machine 1) Single Arm Curls (8-15) - 17.5kgs (per hand) x 14

• Pin Selected Cable (Machine 1) Rope Hammer Curls (8-15) - 30kgs x 14


Hams, Adductors & Calves

• Pin Selected Laying Leg Curls (8-15) - 2 x warm up sets x 5, 68kgs x 15

• Pin Selected Seated Leg Curls (8-15) - 73kgs x 11

• Pin Selected Standing Leg Curls (8-15) - 23kgs x 12

• Pin Selected Adductor (8-15) - 2 x warm up sets x 5, 90kgs x 14


Abs / Obliques

• Pin Selected Cable (Machine 1) Side Bends (15-25) - 25kgs x 20

• Ab Crunch Machine (1 x 15-25) - 72kgs x 22


** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved the load will be increased


Weight @ 7:00am - 198.4lbs
 
Wednesday 09 August 2023

Rest Day following yesterdays back tattoo session, plan is to train again tomorrow and have decided to return to PPL sticking to 1 set to failure per exercise and trying to match previous volume over the 8 day cycle so will need to add new exercises in
 
Thursday 10 August 2023

Sleep 21:06 - 05:33

Training protocol will be 1 set to FAILURE within the rep range stated in brackets after each exercise description

7:30am - Pecs, Delts & Triceps


Delts

• Pin Selected Cable Lateral Raise Machine (1 x 8-15) - 50kgs x 10

• Pin Selected Cable (Machine 1) Low to High Crossovers (1 x 8-15) - 10kgs (per hand) x 12

• Pin Selected Cable (Machine 1) High Crossovers (1 x 8-15) - 10kgs (per hand) x 13

• Pin Selected Cable (Machine 1) Face Pulls (1 x 8-15) - 22.5kgs x 15

• Pin Selected Cable (Machine 1) Rope Front Raises (1 x 8-15) - 15kgs x 12


Pecs

• Pin Selected Cable (Machine 1) Ladder (L2H Position 6, 8, 10, 12, 14, 16, 18) Flies (7 x 8-15) - 17.5kgs (per hand) x 12, 11, 10, 10, 10, 10, 9


Triceps

• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (1 x 8-15) - 15kgs x 15

• Pin Selected Cable (Machine 1) Single Arm Tricep Extension (1 x 8-15) - 17.5kgs x 12

• Pin Selected Cable (Machine 1) OH Tricep Rope Extensions (1 x 8-15) - 27.5kgs x 14

• Pin Selected Cable (Machine 1) Tricep Rope Extensions (1 x 8-15) - 32.5kgs x 10

• Pin Selected Cable (Machine 1) Tricep Extensions (1 x 8-15) - 32.5kgs x 11

** denotes no allowance for any machine resistance


Progression protocol will be once the maximum target reps are achieved the load will be increased
 
Last edited:
Friday 11 August 2023

Sleep - none as on night shift

7:30am - Back & Biceps

Training protocol will be 1 set to FAILURE within the rep range stated in brackets after each exercise description


Back

• Pin Selected Wide Grip Lat Pulldown (8-15) - 2 x warm up sets x 5, 77kgs x 12

• Pin Selected Wide Neutral Grip Seated Row (8-15) - 2 x warm up sets x 5, 95.1kgs x 14

• Pin Selected ‘U’ Bar Seated Row (8-15)- 77kgs x 14

• Pin Selected Single Arm Cable Rows (8-15) - 31.7kgs x 15

• Pin Selected Medium Width Straight Arm Lat Pulldown (8-15) - 81.5kgs x 10

• DB Shrugs with Versa Grips (15-25) - 45kgs (per hand) x 22

• Smith Machine Single Arm Shrugs ** (15-25) - 40kgs x 16

• Hyperextensions (8-15) - 15kgs x 12


Biceps

• Pin Selected Preacher Curls - 39kgs x 15

• Pin Selected Seated Single Arm Machine Curl (8-15) - 50kgs x 15

• Pin Selected Cable (Machine 1) Single Arm Curls (8-15) - 17.5kgs (per hand) x 14

• Pin Selected Cable (Machine 1) Rope Hammer Curls (8-15) - 30kgs x 14

• DB Alternating Curls - 10kgs (per hand) x 13


** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved the load will be increased


Sleep 09:14 - 12:50 / 14:20 - 17:00

Weight - not taken when on night shifts
 
Sunday 13 August 2023

Sleep - none so far as session was following a night shift

Training protocol will be 1 set to FAILURE within the rep range stated in brackets after each exercise description

7:20am - Legs & Core


Legs

• Sissy Squats (1 x 8-15) - 10kgs x 15

• Pin Selected Laying Leg Curls (8-15) - 2 x warm up sets x 5, 72kgs x 9

• Bulgarian Split Squats (1 x 8-15) - 10kgs x 15

• Pin Selected Standing Leg Curls (8-15) - 23kgs x 12

• Pin Selected Leg Extension (1 x 8-15) - 2 x warm up sets x 5, 77kgs x 15

• Pin Selected Seated Leg Curls (8-15) - 73kgs x 11

• Pin Selected Abductor (1 x 8-15) - 90kgs x 15

• Pin Selected Adductor (8-15) - 90kgs x 15


Calves

• Pin Selected Seated Toe Press **(15-25) - 130kgs x 20

• Pin Selected Standing Calf Raise **(1 x 15-25) - 40kgs x 18


Abs / Obliques

• Pin Selected Cable (Machine 1) Side Bends (15-25) - 25kgs x 20

• Ab Crunch Machine (1 x 15-25) - 72kgs x 24

Sleep 08:06 - 12:42 / 16:00 - 17:00

Weight - not taken when on night shifts
 
Last edited:
Monday 14 August 2023

Sleep - none following a night shift

Training protocol will be 1 set to FAILURE within the rep range stated in brackets after each exercise description

07:20 - Pecs, Delts, Traps & Triceps


Delts

• Pin Selected Cable Lateral Raise Machine (1 x 8-15) - 50kgs x 15

• Pin Selected Cable (Machine 1) Low to High Crossovers (1 x 8-15) - 10kgs (per hand) x 10

• Pin Selected Cable (Machine 1) High Crossovers (1 x 8-15) - 10kgs (per hand) x 13

• Pin Selected Cable (Machine 1) Face Pulls (1 x 8-15) - 25kgs x 15

• Pin Selected Cable (Machine 1) Rope Front Raises (1 x 8-15) - 15kgs x 12


Pecs

• Pin Selected Cable (Machine 1) Ladder Flies (L2H positions 5, 7, 9, 11, 13, 15, 17 - 7 x 8-15) - 17.5kgs (per hand) x 12, 12, 10, 10, 10, 10, 9


Triceps

• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (1 x 8-15) - 17.5kgs x 9

• Pin Selected Cable (Machine 1) Single Arm Tricep Extension (1 x 8-15) - 17.5kgs x 12

• Pin Selected Cable (Machine 1) OH Tricep Rope Extensions (1 x 8-15) - 27.5kgs x 15

• Pin Selected Cable (Machine 1) Tricep Rope Extensions (1 x 8-15) - 27.5kgs x 13

• Pin Selected Cable (Machine 1) Tricep Extensions (1 x 8-15) - 27.5kgs x 13


Traps

• DB Shrugs with Versa Grips (15-25) - 45kgs (per hand) x 20

• Smith Machine Single Arm Shrugs ** (15-25) - 40kgs x 16


** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved the load will be increased


Sleep - 08:31 to 14:12

Weight - not taken when on night shifts
 
You must log in or register to reply here.
Back
Top