mickc1965 training log

Tuesday 15 August 2023

Sleep 00:07 - 12:03hrs

Weight @ 12:07hrs - 191.8lbs

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

13:20hrs - Back & Biceps


Back

• Pin Selected Wide Grip Lat Pulldown (8-15) - 2 x warm up sets x 5, 77kgs x 13

• Pin Selected Wide Neutral Grip Seated Row (8-15) - 2 x warm up sets x 5, 95.1kgs x 12

• 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

• Hyperextensions (8-15) - 15kgs x 13


Biceps

• Pin Selected Preacher Curls - 45kgs x 13

• Pin Selected Seated Arm Machine Curl (8-15) - 59kgs x 13

• Pin Selected Cable (Machine 1) Single Arm Curls (8-15) - 17.5kgs (per hand) x 10

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

• DB Alternating Curls - 10kgs (per hand) 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

Workout Note - not a good workout today as down on reps on several exercises, not sure if it’s because I hadn’t taken a pre workout shot ot just a bad day today, we will see on next Pull Day
 
Wednesday 16 August 2023

Sleep 18:00 - 09:00 - think my body might be telling me something but at least I didn’t have work to get up for

Weight @ 09:00hrs - 191.2lbs

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

12:45hrs - Legs & Core


Quad focused

• Pin Selected Leg Extension (Machine 2 - 8-15) - 2 x warm up sets x 5, 77.5kgs x 15

• Sissy Squats (8-15) - 10kgs x 15

• Bulgarian Split Squats (8-15) - 15kgs x 13


Hamstring focused

• Pin Selected Standing Leg Curls (Machine 2 - 8-15) - 25kgs x 15

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

• Pin Selected Seated Leg Curls (8-15) - 73kgs x 9


Above alternated between quad and hamstring


Abductor / Adductor

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

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


Calves

• Pin Selected Seated Toe Press **(15-25) - 130kgs x 22

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


Abs / Obliques

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

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

• Hanging Knee Raises (15-25) - Bodyweight x 15


** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved the load will be increased
 
Thursday 17 August 2023

Sleep 21:30 - 07:10

Weight @ 07:10 - 191.2lbs

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

13:30 - 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) - 27.5kgs x 15

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


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 15, 12, 11, 11, 11, 10, 10


Triceps

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

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

• Pin Selected Cable (Machine 1) OH Tricep Rope Extensions (1 x 8-15) - 30kgs x 12

• Pin Selected Cable (Machine 1) Tricep Rope Extensions (1 x 8-15) - 27.5kgs x 12

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


Traps

• Smith Machine Single Arm Shrugs ** (15-25) - 40kgs x 19

• DB Shrugs with Versa Grips (15-25) - 45kgs (per hand) 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
 
Saturday 19 August 2023

Sleep 20:51 to 04:11

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

05:00hrs - Back & Biceps


Back

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

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

• Pin Selected Medium Width Straight Arm Lat Pulldown (8-15) - 81.5kgs x 11

• Pin Selected ‘U’ Bar Seated Row (8-15)- 81.5kgs x 13

• Pin Selected Single Arm Cable Rows (8-15) - 22.7kgs x 12

• Hyperextensions (8-15) - 15kgs x 13


Biceps

• Pin Selected Preacher Curls - 39kgs x 15

• Pin Selected Seated Arm Machine Curl (8-15) - 59kgs x 15

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

• Pin Selected Cable (Machine 2) Single Arm Curls (8-15) - 22.95kgs (per hand) x

• Pin Selected Cable (Machine 1) Rope Hammer Curls (8-15) - 30kgs x 14
• Pin Selected Cable (Machine 2) Rope Hammer Curls (8-15) - 39.45kgs x

• DB Curls - 10kgs (per hand) x 15


** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved the load will be increased
 
Sunday 20 August 2023

Sleep - 21:25 to 04:10

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

04:45 - Legs & Core


Quads / Hams (Alternating)

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

• Pin Selected Standing Leg Curls (Machine 2 - 8-15) - 30kgs x 15

• Sissy Squat Machine (8-15) - 12.5kgs x 15

• Pin Selected Laying Leg Curls (8-15) - 72kgs x 11

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

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


Abductors / Adductors (slow on eccentric phase with TUT priority)

• Pin Selected Abductor (8-15) - 70kgs x 15

• Pin Selected Adductor (8-15) - 70kgs x 15


Abs / Obliques

• Pin Selected Cable (Machine 1) Side Bends (15-25) - 25kgs x 22

• Hanging Knee Raises (15-25) - Bodyweight x 16

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


Calves

• Pin Selected Seated Toe Press **(15-25) - 130kgs x 22

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

Straight into

• Bodyweight Calf Raise **(AMRAP) 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


Weight @ 06:00hrs - 193.6lbs
 
Last edited:
Monday 21 August 2023

Sleep - 21:26 to 03:18

Today is supposed to be a rest day but woke early and couldn’t get back to sleep so off to the gym I go

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

04:30 - 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) - 27.5kgs x 15

• Pin Selected Cable (Machine 1) Rope Front Raises (1 x 8-15) - 17.5kgs 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 15, 13, 12, 12, 12, 10, 10


Triceps (slow on eccentric phase with TUT priority)

• 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) - 15kgs x 15

• Pin Selected Cable (Machine 1) OH Tricep Rope Extensions (1 x 8-15) - 27.kgs x 15

• Pin Selected Cable (Machine 1) Tricep Rope Extensions (1 x 8-15) - 25kgs x 12

• Pin Selected Cable (Machine 1) Tricep Extensions (1 x 8-15) - 25kgs x 12


Traps

• Smith Machine Single Arm Shrugs ** (15-25) - 40kgs x 20

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

Weight @ 06:00 - 193.0lbs
 
Last edited:
Wednesday 23 August 2023

Sleep - 22:20 to 01:49 (unable to get back to sleep)

Training protocol will be 1 set to FAILURE and slow on the eccentric phase (priority is TUT so target will be 5 seconds or more) within the rep range stated in brackets after each exercise description

03:10 - Back & Biceps


Back

• Pin Selected Wide Grip Lat Pulldown (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 90.5kgs x 10

• Pin Selected Wide Neutral Grip Seated Row (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 104.2kgs x 8

• Pin Selected Medium Width Straight Arm Lat Pulldown (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 86kgs x 8

• Pin Selected ‘V’ Bar Supinated Grip Seated Row (4-8)- warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 86kgs x 8

• Pin Selected Single Arm Cable Rows (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 27.2kgs x 8

• Smith Machine Single Arm Rows ** (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 40kgs x 8

• Hyperextensions (4-8) - 20kgs x 8


Biceps

• Pin Selected Preacher Curls (4-8) - 52kgs x 8

• Pin Selected Seated Arm Machine Curl (4-8) - 68kgs x 8

• Pin Selected Cable (Machine 1) Single Arm Curls (4-8) - 20kgs (per hand) x 6

• Pin Selected Cable (Machine 1) Rope Hammer Curls (4-8) - 40kgs x 6

• DB Curls (4-8) - 12.5kgs (per hand) x 8


** denotes no allowance for any machine resistance

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

Sleep - 05:55 to 08:00

Weight @ 09:00 - 193.2lbs
 
Last edited:
Thursday 24 August 2023

Sleep - 21:33 to 04:32

Training protocol will be 1 set to FAILURE and slow on the eccentric phase (priority is TUT so target will be 5 seconds or more) within the rep range stated in brackets after each exercise description

05:10 - Legs & Core


Quads / Hams

• Pin Selected Leg Extension (Machine 2 - 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 100kgs x 8

• Pin Selected Standing Leg Curls (Machine 2 - 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 40kgs x 8

• Sissy Squat Machine (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 20kgs x 8

• Pin Selected Laying Leg Curls (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 77kgs x 6

• Smith Machine Squats ** (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 40kgs x 6

• Smith Machine RDLs ** (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 40kgs x 8


Abductors / Adductors

• Pin Selected Abductor (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 80kgs x 8

• Pin Selected Adductor (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 80kgs x 8


Abs / Obliques

• Pin Selected Cable (Machine 1) Side Bends (15-25) - 25kgs x 27

• Hanging Knee Raises (15-25) - Bodyweight x 18

• Ab Crunch Machine (15-25) - 72kgs x 21


Calves

• Pin Selected Seated Toe Press **(15-25) - 130kgs x 22

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

Straight into

• Bodyweight Calf Raise (AMRAP) x 15


** denotes no allowance for any machine resistance

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


Weight @ 06:45 - 193.2lbs
 
Friday 25 August 2023

Sleep - 21:19 to 04:31

Training protocol will be 1 set to FAILURE and slow on the eccentric phase (priority is TUT so target will be 5 seconds or more) within the rep range stated in brackets after each exercise description

05:10hrs - Push Day (Chest, Shoulders & Triceps)


Pecs

• Upper - DB Incline Flies (4-8) - 15kgs (per hand) x 8

• Upper - Incline Press Machine (4-8) - 50kgs x 8

• Middle - Pin Selected Cable (Machine 1) Flies (4-8) - 20kgs (per hand) x 8

• Middle - Chest Press Machine (4-8) - 72kgs x 7

• Lower - Pin Selected Cable (Machine 1) High to Low Flies (4-8) - 17.5kgs (per hand) x 8

• Lower - Dips (4-8) - 87kgs (Bodyweight) x 8


Shoulders

• Medial Head - DB Side Lateral Raises (4-8) - 7.5kgs (per hand) x 8

• Medial Head - Shoulder Press Machine (4-8) - 45kgs x 8


Triceps

• Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (4-8) - 17.5kgs x 6

• Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (4-8) - 17.5kgs x 8

• Medial Head - Pin Selected Cable (Machine 1) OH Tricep Rope Extensions (4-8) - 30kgs x 8

• Lateral Head - Pin Selected Cable (Machine 1) Tricep Rope Pulldown (4-8) - 27.5kgs x 8

• Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (4-8) - 27.5kgs x 8


** denotes no allowance for any machine resistance


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


Weight @ 07:00hrs - 193.2lbs
 
Sunday 27 August 2023

Training protocol will be 1 set to FAILURE and slow on the eccentric phase (target will be 5 seconds or more) with TUT priority within the rep range stated in brackets after each exercise description

07:40hrs - Back & Biceps


Back

• Upper / Outer Lats - Pin Selected Wide Grip Lat Pulldown (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 95.1kgs x 7

• Lower Lats - Pin Selected Supinated Grip Lat Pulldown (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 72.5kgs x 7

• Upper / Outer Lats - Pin Selected Wide Grip Seated Row (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 104.2kgs x 8

• Lower Lats - Pin Selected Medium Width Straight Arm Lat Pulldown (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 86kgs x 6

• Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (4-8)- warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 90.5kgs x 7

• Middle Back - Smith Machine Single Arm Rows ** (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 45kgs x 8

• Lower Back - Hyperextensions (4-8) - 20kgs x 8

• Traps - Smith Machine Single Arm Shrugs ** (15-25) - 45kgs x 18

• Traps - DB Shrugs with Versa Grips (15-25) - 45kgs (per hand) x 18


Biceps

• Short Head - Pin Selected Preacher Curls (4-8) - 59kgs x 6

• Long Head - Pin Selected Cable (Machine 1) Single Arm Bayesian Curls (4-8) - 20kgs (per hand) x 6

• Brachialis - Pin Selected Cable (Machine 1) Rope Hammer Curls (4-8) - 40kgs x 7


** denotes no allowance for any machine resistance

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

Weight - not taken when on night shifts

Sleep - 09:00 - 12:30 / 13:30 - 15:30
 
Monday 28 August 2023


Training protocol will be 1 set to FAILURE and slow on the eccentric phase (priority is TUT so target will be 5 seconds or more) within the rep range stated in brackets after each exercise description

07:30hrs - Legs (following a 12 hour night shift)

Quads / Hams


• Pin Selected Standing Leg Curls (Machine 2 - 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 42.5kgs x 8 (2 secs per rep, lower load by 20% next time)

• Pin Selected Leg Extension (Machine 2 - 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 105kgs x 8 (2 secs per rep, lower load by 20% next time)

• Smith Machine RDLs ** (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 50kgs x 8 (3-4 secs per rep, lower load by 10% next time)

• Smith Machine Squats ** (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 40kgs x 8 (2-3 secs per rep, lower load by 10% next time)

• Sissy Squat Machine (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 22.5kgs x 8 (3 secs per rep, lower load by 15% next time)

• Pin Selected Laying Leg Curls (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 54kgs x 6 (2-3 secs per rep, lower load by 15% next time)


Abductors / Adductors

• Pin Selected Abductor (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 80kgs x 8 (3 secs per rep, lower load by 10% next time)

• Pin Selected Adductor (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 80kgs x 8 (3-4 secs per rep, lower load by 10% next time)


Calves

• Pin Selected Seated Toe Press **(10-15) - 100kgs x 15 (3 secs per rep, lower load by 10% next time)

• Pin Selected Standing Calf Raise **(10-15) - 30kgs x 12 (3-4 secs per rep, keep load the same)

Straight into

• Bodyweight Calf Raise (AMRAP) x 15 (3 secs per rep, need to slow this down)

** denotes no allowance for any machine resistance

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

Sleep - 09:00 - 12:00 / 13:00 - 14:20 / 15:10 - 17:00

Weight - not taken when on night shifts
 
Tuesday 29 August 2023

Training protocol will be 1 set to FAILURE and slow on the eccentric phase (priority is TUT so target will be 5 seconds or more) within the rep range stated in brackets after each exercise description

07:25hrs - Push & Core Day (Chest, Shoulders, Triceps & Core)


Pecs

• Upper - DB Incline Flies (4-8) - 15kgs (per hand) x 8 (4 secs per rep, leave weight the same next workout)

• Upper - Incline Press Machine (4-8) - 50kgs x 8 (4 secs per rep, leave weight the same next workout)

• Middle - Pin Selected Cable (Machine 1) Flies (4-8) - 15kgs (per hand) x 8 (4-5 secs per rep, leave weight the same next workout)

• Middle - Chest Press Machine (4-8) - 63kgs x 8 (3-4 secs per rep, leave weight the same next workout)

• Lower - Pin Selected Cable (Machine 1) High to Low Flies (4-8) - 15kgs (per hand) x 8 (4-5 secs per rep, leave weight the same next workout)

• Lower - Dips (4-8) - 87kgs (Bodyweight) x 8 (3-4 secs per rep, leave weight the same next workout)


Shoulders

• Lateral Head - DB Side Lateral Raises (4-8) - 7.5kgs (per hand) x 8 (5+ secs per rep, increase load next workout)

• Lateral Head - Shoulder Press Machine (4-8) - 45kgs x 8 (3-4 secs per rep, leave weight the same next workout)


Triceps

• Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (4-8) - 15kgs x 8 (3-4 secs per rep, leave weight the same next workout)

• Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (4-8) - 12.5kgs x 8 (3-4 secs per rep , leave weight the same next workout)

• Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (4-8) - 25kgs x 8 (4 secs per rep, leave weight the same next workout)


Abs / Obliques

• Pin Selected Cable (Machine 1) Side Bends (15-25) - 25kgs x 15 (3-4 secs per rep per rep, leave weight the same next workout)

• Hanging Knee Raises (15-25) - Bodyweight x 15 (3 secs per rep, leave weight the same next workout)

• Ab Crunch Machine (15-25) - 59kgs x 15 (4 secs per rep, leave weight the same next workout)

** denotes no allowance for any machine resistance

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


Sleep - 08:40 to 12:40 hrs / 14:20 - 17:00hrs

Weight - not taken when on night shifts
 
Wednesday 30 August 2023

Training protocol will be 1 set to FAILURE and slow on the eccentric phase, target for each rep (eccentric & concentric) will be 7 seconds or more giving TUT priority within the rep range stated in brackets after each exercise description

07:40hrs - Back & Biceps (following a 12 hour night shift)


Back

• Upper / Outer Lats - Pin Selected Wide Grip Lat Pulldown (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 95.1kgs x 6 (6-7 secs per rep, leave load same next workout)

• Lower Lats - Pin Selected Supinated Grip Lat Pulldown (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 72.5kgs x 6 (5 secs per rep, leave load same next workout)

• Upper / Outer Lats - Pin Selected Wide Grip Seated Row (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 104.2kgs x 5 (4-5 secs per rep, leave load same next workout)

• Lower Lats - Pin Selected Medium Width Straight Arm Lat Pulldown (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 72.5kgs x 8 (4-5 secs per rep, leave load same next workout)

• Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (4-8)- warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 81.5kgs x 8 (5 secs per rep, leave load same next workout)

• Middle Back - Smith Machine Single Arm Rows ** (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 45kgs x 6 (3 secs per rep, leave load same next workout)

• Traps - Smith Machine Shrugs ** (4-8) - 80kgs x 8 (4 secs per rep, leave load same next workout)

• Traps - DB Shrugs (4-8) - 90kgs (45kgs per hand) x 8 (4 secs per rep, leave load same next workout)

• Lower Back - Hyperextensions (4-8) - 20kgs x 8 (4-5 secs per rep, leave load same next workout)


Biceps

• Short Head - Pin Selected Preacher Curls (4-8) - 45kgs x 8 (4-5 secs per rep, leave load same next workout)

• Long Head - Pin Selected Cable (Machine 1) Single Arm Bayesian Curls (4-8) - 12.5kgs (per hand) x 8 (3-4 secs per rep, leave load same next workout)

• Brachialis - Pin Selected Cable (Machine 1) Rope Hammer Curls (4-8) - 25kgs x 8 (5-6 secs per rep, leave load same next workout)


** denotes no allowance for any machine resistance

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


Sleep - 09:00 to 11:00hrs (last night shift I generally aim for 2 hours)

Weight - not taken when on night shifts
 
Thursday 31 August 2023

Sleep - 22:05 to 04:10hrs

Training protocol will be 1 set to FAILURE and slow on the eccentric phase, target for each rep (eccentric & concentric) will be 7 seconds or more giving TUT priority within the rep range stated in brackets after each exercise description

04:40hrs - Legs


• Quadriceps - Pin Selected Leg Extension (Machine 2 - 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 85kgs x 8 (6-7 secs per rep, load remains the same for next workout)

• Hamstrings - Pin Selected Standing Leg Curls (Machine 2 - 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 32.5kgs x 8 (4-5 secs per rep, load remains the same for next workout)

• Quadriceps - Smith Machine Squats ** (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 30kgs x 8 (4-5 secs per rep, load remains the same for next workout)

• Hamstrings - Smith Machine RDLs ** (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 40kgs x 8 (3-4 secs per rep, lower load by 35kgs next workout)

• Quadriceps - Sissy Squat Machine (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 17.5kgs x 8 (6 secs per rep, load remains the same for next workout)

• Hamstrings - Pin Selected Laying Leg Curls (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 41kgs x 8 (4-5 secs per rep, load remains the same for next workout)

• Abductors - Pin Selected Abductor (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 60kgs x 8 (4-5 secs per rep, load remains the same for next workout)

• Adductors - Pin Selected Adductor (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 60kgs x 8 (5 secs per rep, load remains the same for next workout)

• Calves - Pin Selected Seated Toe Press **(10-15) - 80kgs x 15 (5 secs per rep, load remains the same for next workout)

• Calves - Pin Selected Standing Calf Raise **(10-15) - 25kgs x 13 (4-5 secs per rep, reduce load to 20kgs for the next workout)

Straight into

• Calves - Bodyweight Calf Raise (AMRAP) x 15 (5 secs per rep, need to slow this down next workout)

** denotes no allowance for any machine resistance

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


Sleep - 07:00 to 09:30hrs


Weight @ 09:30hrs - 191.6lbs


Nap - 17.11 to 19:47hrs
 
Last edited:
Friday 01 September 2023

Sleep - 22:00 to 03:00hrs

Training protocol will be 1 set to FAILURE and controlled on the eccentric phase, target time for each rep (eccentric & concentric) will be 7 seconds or more (giving TUT priority) and within the rep range stated in brackets after each exercise description

04:00hrs - Push Day & Core (Chest, Shoulders, Triceps & Core)

Pecs

• Upper - DB L2H Flies (4-8) - 5kgs (per hand) x 8 (7+ secs per rep, increase load to 6kgs next workout)

• Upper - Incline Press Machine (4-8) - 50kgs x 8 (~6 secs per rep , leave load the same to concentrate on TUT next workout)

• Middle - Pin Selected Seated Cable (Machine 1) Flies (4-8) - 15kgs (per hand) x 8 (~6 secs per rep, leave load the same to concentrate on TUT next workout)

• Middle - Chest Press Machine (4-8) - 63kgs x 8 (~6 secs per rep, leave load the same to concentrate on TUT next workout)

• Lower - Pin Selected Seated Cable (Machine 1) High to Low Flies (4-8) - 15kgs (per hand) x 8 (~5 secs per rep, leave load the same to concentrate on TUT next workout)

• Lower - Dips (4-8) - 87kgs (Bodyweight) x 8 (~4 secs per rep, concentrate on TUT next workout)

Shoulders

• Lateral Head - DB Side Lateral Raises (4-8) - 7.5kgs (per hand) x 8 (7+ secs per rep, increase load to 8kgs next workout)

• Lateral Head - Shoulder Press Machine (4-8) - 40kgs x 8 (~5 secs per rep, leave load the same to concentrate on TUT next workout)

Triceps

• Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (4-8) - 12.5kgs x 8 (5-6 secs per rep, reduce load to 10kgs to concentrate on TUT next workout)

• Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (4-8) - 10kgs x 8 (5-6 secs per rep, leave load the same to concentrate on TUT next workout)

• Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (4-8) - 20kgs x 8 (5-6 secs per rep, leave load the same to concentrate on TUT next workout)

Abs / Obliques

• Hanging Knee Raises (15-25) - Bodyweight x 15 (4-5 secs per rep, concentrate on TUT next workout)

• Pin Selected Cable (Machine 1) Side Bends (15-25) - 20kgs x 15 (~5 secs per rep, leave load the same to concentrate on TUT next workout)

• Ab Crunch Machine (15-25) - 59kgs x 15 (5-6 secs per rep, leave load the same to concentrate on TUT next workout)

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps & TUT is achieved the load will be increased

Sleep - 06:30 to 09:00 hrs

Weight @ 09:00hrs - 190.6lbs
 
Wednesday 06 September 2023

No training recently due to in part re aggravation to left ankle (35 year old reoccurring injury) and feeling rough as f***, hate summer colds. Hoping to get back into training in the next few days as cold subsides
 
Friday 08 September 2023

Sleep - 22:31 to 07:41

Weight - dare not take as I have been feeding my recent cold [emoji23][emoji23]

21:00hrs - Back & Biceps

Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1.5 : 5.5 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description


Back

• Upper / Outer Lats - Pin Selected Wide Grip Lat Pulldown (4-8) - warm up sets 1 x 5 @ ~50%, 1 x 5 @ ~65-75%, 95.1kgs x 5 (7 secs per rep, leave load same next workout)

• Lower Lats - Pin Selected Supinated Grip Lat Pulldown (4-8) - 68kgs x 6 (7 secs per rep, leave load same next workout)

• Middle Back - Pin Selected ‘V’ Bar Grip Seated Row (4-8)- 81.5kgs x 6 (7 secs per rep, leave load same next workout)

• Traps - DB Shrugs (4-8) - 70kgs (35kgs per hand) x 8 (7 secs per rep, increase load next workout)

• Lower Back - Hyperextensions (4-8) - 20kgs x 8 (7 secs per rep, leave load same next workout)


Biceps

• Short Head - Pin Selected Preacher Curls (4-8) - 39kgs x 8 (7 secs per rep, increase load next workout)

• Long Head - Pin Selected Cable (Machine 1) Single Arm Bayesian Curls (4-8) - 10kgs (per hand) x 8 (7 secs per rep, increase load next workout)

• Brachialis - Pin Selected Cable (Machine 1) Rope Hammer Curls (4-8) - 20kgs x 8 (7 secs per rep, increase load next workout)


** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved the load will be increased
 
Saturday 09 September 2023

Sleep - 23:00 to 06:00

07:00 hrs - Legs

Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1.5 : 5.5 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description

• Quadriceps - Pin Selected Leg Extension (Machine 2 - 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 85kgs x 8 (7 secs per rep, increase load for next workout)

• Hamstrings - Pin Selected Standing Leg Curls (Machine 2 - 4-8) - warm up sets 1 x 5 @ ~50%, 1 x 3 @ ~65-75%, 32.5kgs x 8 (7 secs per rep, increase load for next workout)

• Quadriceps - Sissy Squat Machine (4-8) - 17.5kgs x 8 (7 secs per rep, increase load for next workout)

• Hamstrings - Pin Selected Laying Leg Curls (4-8) - 32kgs x 8 (7 secs per rep, increase load for next workout)

• Abductors - Pin Selected Abductor (4-8) - 50kgs x 8 (7 secs per rep, increase load for next workout)

• Adductors - Pin Selected Adductor (4-8) - 50kgs x 8 (5 secs per rep, increase load remains for next workout)

No weighted or bodyweight calf raises today due to ankle issues, will remain out of bounds until happy with ankle then only bodyweight for a while
 
Sunday 10 September 2023

Training protocol will be 1 set to FAILURE per exercise and target for each rep will be 7 seconds (approx cadence of 1.5 : 5.5 / concentric : eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description

20:00hrs - Push Day (Chest, Shoulders, Triceps)


Pecs

• Upper - Incline Press Machine (4-8) - 50kgs x 8 (7 secs per rep, increase load on next workout)

• Mid - Chest Press Machine (4-8) - 63kgs x 8 (7 secs per rep, increase load on next workout)

• Lower - Dips (4-8) - 88kgs (Gym Clothed Bodyweight) x 5 (7 secs per rep, same next workout)


Shoulders

• Lateral Head - DB Side Lateral Raises (4-8) - 8kgs (per hand) x 8 (7 secs per rep, increase load next workout)

• Posterior Head - DB Rear Delt Raises (4-8) - 8kgs x 8 (7 secs per rep, increase load next workout)


Triceps

• Long Head - Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (4-8) - 12.5kgs x 8 (7 secs per rep, keep load the same for next workout)

• Medial Head - Pin Selected Cable (Machine 1) Single Arm Tricep Extension (4-8) - 10kgs x 8 (7 secs per rep, keep load the same for next workout)

• Lateral Head - Pin Selected Cable (Machine 1) Tricep Pushdowns (4-8) - 20kgs x 8 (7 secs per rep, keep load the same for next workout)
 
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