mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Tuesday 27 February 2024
Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 6-10 reps plus 5 further sets x 2 reps per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
01:45hrs - Legs & Core
• Pin Selected (Machine 2) Leg Extension (rep range 6-10) - 77.5kgs x 10+2+2+2+2+2 (increase load next workout)
• Pin Selected Seated Leg Curls (rep range 6-10) - 54.3kgs x 10+2+2+2+2+2 (increase load next workout)
• Sissy Squat Machine (rep range 6-10) - BW+5kgs x 10+2+2+2+2+2 (add load next workout)
• Pin Selected Prone Leg Curls (rep range 6-10) - 50kgs x 10+2+2+2+2+2 (increase load next workout)
• Pin Selected Adductor (rep range 6-10) - 77.5kgs x 10+2+2+2+2+2 (increase load next workout)
• Pin Selected Abductor (rep range 6-10 ) - 77.5kgs x 10+2+2+2+2+2 (increase load next workout)
• Pin Selected (Machine 1) Standing Calf Raise (rep range 6-10) - 45kgs x 10+2+2+2+2+2 (increase load next workout)
• Bodyweight Standing Calf Raise (1 x AMRAP) - BW x 13
• Rope Crunches (rep range 6-10) - 20kgs x 10+2+2+2+2+2 (increase rep range next workout)
• Leg Raises (rep range 6-10) - BW x 10+2+2+2+2+2 (increase rep range next workout)
** denotes no allowance for any machine resistance
Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 6-10 reps plus 5 further sets x 2 reps per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
01:45hrs - Legs & Core
• Pin Selected (Machine 2) Leg Extension (rep range 6-10) - 77.5kgs x 10+2+2+2+2+2 (increase load next workout)
• Pin Selected Seated Leg Curls (rep range 6-10) - 54.3kgs x 10+2+2+2+2+2 (increase load next workout)
• Sissy Squat Machine (rep range 6-10) - BW+5kgs x 10+2+2+2+2+2 (add load next workout)
• Pin Selected Prone Leg Curls (rep range 6-10) - 50kgs x 10+2+2+2+2+2 (increase load next workout)
• Pin Selected Adductor (rep range 6-10) - 77.5kgs x 10+2+2+2+2+2 (increase load next workout)
• Pin Selected Abductor (rep range 6-10 ) - 77.5kgs x 10+2+2+2+2+2 (increase load next workout)
• Pin Selected (Machine 1) Standing Calf Raise (rep range 6-10) - 45kgs x 10+2+2+2+2+2 (increase load next workout)
• Bodyweight Standing Calf Raise (1 x AMRAP) - BW x 13
• Rope Crunches (rep range 6-10) - 20kgs x 10+2+2+2+2+2 (increase rep range next workout)
• Leg Raises (rep range 6-10) - BW x 10+2+2+2+2+2 (increase rep range next workout)
** denotes no allowance for any machine resistance
mickc1965
Well-Known Member
Tuesday 27 February 2024
08:40hrs - WHM breathing x 4 rounds
09:10hrs - 10m 0s Cold Water Immersion @ 8.2°C
09:30hrs - Body Weight 178.6lbs (no change - 23 hours fasted)
7 day average 179.26lbs (down 0.11lbs)
7 day average target weight for 29 February is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 183.04 (met on 01 Feb)
1.5% - 180.29 (met on 17 Feb)
2.0% - 177.58
08:40hrs - WHM breathing x 4 rounds
09:10hrs - 10m 0s Cold Water Immersion @ 8.2°C
09:30hrs - Body Weight 178.6lbs (no change - 23 hours fasted)
7 day average 179.26lbs (down 0.11lbs)
7 day average target weight for 29 February is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 183.04 (met on 01 Feb)
1.5% - 180.29 (met on 17 Feb)
2.0% - 177.58
mickc1965
Well-Known Member
Tuesday 27 February 2024
Calories, macros and activity
30 minute feeding window (10:00 - 10:30)
• MyFitnessPal (kcals) • 1,803
• Protein (g) • 164
• Carbs (g) • 10
• Fat (g) • 123
• Steps • 3,363
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,000mg Magnesium Glycinate (200mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin
Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
Calories, macros and activity
30 minute feeding window (10:00 - 10:30)
• MyFitnessPal (kcals) • 1,803
• Protein (g) • 164
• Carbs (g) • 10
• Fat (g) • 123
• Steps • 3,363
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,000mg Magnesium Glycinate (200mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin
Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
Last edited:
mickc1965
Well-Known Member
Tuesday 27 February 2024
Potential quality of sleep influencing factors
Negative effects
• Caffeine - 200-250mg
Positive effects
• Wake Up WHM breathing x 4 rounds
• Wake Up Cold Water Immersion
• Early AM Workout
• 23.5 hour fast (26/02 @ 10:30 - 27/02 @ 10:00)
• 30 minute eating window
• Last meal / food intake 11+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit, Pukka Night Time Tea
WHM breathing x 4 rounds
Potential quality of sleep influencing factors
Negative effects
• Caffeine - 200-250mg
Positive effects
• Wake Up WHM breathing x 4 rounds
• Wake Up Cold Water Immersion
• Early AM Workout
• 23.5 hour fast (26/02 @ 10:30 - 27/02 @ 10:00)
• 30 minute eating window
• Last meal / food intake 11+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit, Pukka Night Time Tea
WHM breathing x 4 rounds
mickc1965
Well-Known Member
Wednesday 28 February 2024
01:55hrs - WHM breathing x 4 rounds
02:20hrs - 10m 0s Cold Water Immersion @ 7.5°C
03:25hrs - Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 6-10 reps plus 5 further sets x 2 reps per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Chest
• Plate Loaded Incline Press Machine (rep range 6-10) - 76.2kgs x 8+2+2+2+2+2 (same load next workout)
• Pin Selected Seated Chest Press (rep range 6-10) - 50kgs x 10+2+2+2+2+2 (increase load next workout)
• Assisted Dip Machine (rep range 6-10) - 68.5kgs (Bodyweight in gym clothes 82.5kgs less 14kgs) x 8+2+2+2+2+2 (adjust assistance to maintain ~68.5kgs next workout)
• Cable (Machine 1) Low to High Flies (rep range 6-10) - 12.5kgs (per hand) x 8+2+2+2+2+2 (same load next workout)
• Cable (Machine 1) Flies (rep range 6-10) - 12.5kgs (per hand) x 10+2+2+2+2+2 (increase load next workout)
• Cable (Machine 1) High to Low Flies (rep range 6-10) - 17.5kgs (per hand) x 8+2+2+2+2+2 (same load next workout)
Core
• Reverse Crunches (rep range 6-10) - 5kgs x 6+2+2+2+2+2 (same load next workout)
• Russian Twist (rep range 6-10) - 0kgs x 10+2+2+2+2+2 (add load next workout)
• Ab Crunch Machine (rep range 6-10) - 54kgs x 10+2+2+2+2+2 (same load next workout)
** denotes no allowance for any machine resistance
01:55hrs - WHM breathing x 4 rounds
02:20hrs - 10m 0s Cold Water Immersion @ 7.5°C
03:25hrs - Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE at 6-10 reps plus 5 further sets x 2 reps per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric) therefore giving TUT priority within the rep range stated in brackets after each exercise description
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Chest
• Plate Loaded Incline Press Machine (rep range 6-10) - 76.2kgs x 8+2+2+2+2+2 (same load next workout)
• Pin Selected Seated Chest Press (rep range 6-10) - 50kgs x 10+2+2+2+2+2 (increase load next workout)
• Assisted Dip Machine (rep range 6-10) - 68.5kgs (Bodyweight in gym clothes 82.5kgs less 14kgs) x 8+2+2+2+2+2 (adjust assistance to maintain ~68.5kgs next workout)
• Cable (Machine 1) Low to High Flies (rep range 6-10) - 12.5kgs (per hand) x 8+2+2+2+2+2 (same load next workout)
• Cable (Machine 1) Flies (rep range 6-10) - 12.5kgs (per hand) x 10+2+2+2+2+2 (increase load next workout)
• Cable (Machine 1) High to Low Flies (rep range 6-10) - 17.5kgs (per hand) x 8+2+2+2+2+2 (same load next workout)
Core
• Reverse Crunches (rep range 6-10) - 5kgs x 6+2+2+2+2+2 (same load next workout)
• Russian Twist (rep range 6-10) - 0kgs x 10+2+2+2+2+2 (add load next workout)
• Ab Crunch Machine (rep range 6-10) - 54kgs x 10+2+2+2+2+2 (same load next workout)
** denotes no allowance for any machine resistance
mickc1965
Well-Known Member
Wednesday 28 February 2024
Body Weight - 179.4lbs (up 0.8lbs - 23.5 hours fasted)
7 day average 179.20lbs (down 0.06lbs)
7 day average target weight for 29 February is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 183.04 (met on 01 Feb)
1.5% - 180.29 (met on 17 Feb)
2.0% - 177.58
Body Weight - 179.4lbs (up 0.8lbs - 23.5 hours fasted)
7 day average 179.20lbs (down 0.06lbs)
7 day average target weight for 29 February is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 183.04 (met on 01 Feb)
1.5% - 180.29 (met on 17 Feb)
2.0% - 177.58
mickc1965
Well-Known Member
Wednesday 28 February 2024
Calories, macros and activity
30 minute feeding window (10:30 - 11:00)
• MyFitnessPal (kcals) • 1,659
• Protein (g) • 155
• Carbs (g) • 10
• Fat (g) • 111
• Steps • 3,337
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,000mg Magnesium Glycinate (200mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin
Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Calories, macros and activity
30 minute feeding window (10:30 - 11:00)
• MyFitnessPal (kcals) • 1,659
• Protein (g) • 155
• Carbs (g) • 10
• Fat (g) • 111
• Steps • 3,337
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,000mg Magnesium Glycinate (200mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin
Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Last edited:
mickc1965
Well-Known Member
Thursday 29 February 2024
00:30 hrs (unable to stay asleep, sleep pattern is getting a little concerning)
Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) plus 5 further sets x ? reps (number of reps per set will depend on feel) per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric)
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Back
• Unilateral Chest Supported Rows * (rep range 6-10) - 60kgs x 10+2+2+2+2+2
• Unilateral High Pulley Row * (rep range 6-10) - 80kgs x 8+2+2+2+2+2
• Seated Wide Grip Cable Row (rep range 6-10) - 49.8kgs x 10+2+2+2+2+2
• Straight Arm Lat Pulldown (Machine 2 - rep range 6-10) - 63.4kgs x 8+2+2+2+2+2
• Seated Narrow Grip Cable Row (rep range 6-10) - 58.9kgs x 10+2+2+2+2+2
• Chest Supported DB Row (rep range 6-10) - 17.5kgs (per hand) x 10+2+2+2+2+2
• Cable (Machine 2) Machine Shrugs (rep range 6-10) - 102.5kgs x 10+2+2+2+2+2
• Hyperextensions (rep range 6-10) - 10kgs x 8+2+2+2+2+2
* denotes no allowance for any machine resistance
Core
• Reverse Crunches (rep range 12-15) - 5kgs x 15
• Russian Twist (rep range 12-15) - 0kgs x 10
• Ab Crunch Machine (rep range 12-15) - 45kgs x 15
00:30 hrs (unable to stay asleep, sleep pattern is getting a little concerning)
Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) plus 5 further sets x ? reps (number of reps per set will depend on feel) per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric)
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Back
• Unilateral Chest Supported Rows * (rep range 6-10) - 60kgs x 10+2+2+2+2+2
• Unilateral High Pulley Row * (rep range 6-10) - 80kgs x 8+2+2+2+2+2
• Seated Wide Grip Cable Row (rep range 6-10) - 49.8kgs x 10+2+2+2+2+2
• Straight Arm Lat Pulldown (Machine 2 - rep range 6-10) - 63.4kgs x 8+2+2+2+2+2
• Seated Narrow Grip Cable Row (rep range 6-10) - 58.9kgs x 10+2+2+2+2+2
• Chest Supported DB Row (rep range 6-10) - 17.5kgs (per hand) x 10+2+2+2+2+2
• Cable (Machine 2) Machine Shrugs (rep range 6-10) - 102.5kgs x 10+2+2+2+2+2
• Hyperextensions (rep range 6-10) - 10kgs x 8+2+2+2+2+2
* denotes no allowance for any machine resistance
Core
• Reverse Crunches (rep range 12-15) - 5kgs x 15
• Russian Twist (rep range 12-15) - 0kgs x 10
• Ab Crunch Machine (rep range 12-15) - 45kgs x 15
mickc1965
Well-Known Member
Thursday 29 February 2024
Potential quality of sleep influencing factors
Negative effects
• Inconsistent sleep pattern
• Workout near bedtime (increases sleeping RHR)
Positive effects
• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• Early AM Workout
• Late Workout (see negative effects comment)
• 24 hour fast (27/02 @ 10:30 - 28/02 @ 10:30)
• 30 minute eating window
• Last meal / food intake 14+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
• 200-250mg Caffeine
Sleep Aid Supplements / Actions
Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit
Wim Hof Method Breathing x 4 rounds
Potential quality of sleep influencing factors
Negative effects
• Inconsistent sleep pattern
• Workout near bedtime (increases sleeping RHR)
Positive effects
• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• Early AM Workout
• Late Workout (see negative effects comment)
• 24 hour fast (27/02 @ 10:30 - 28/02 @ 10:30)
• 30 minute eating window
• Last meal / food intake 14+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
• 200-250mg Caffeine
Sleep Aid Supplements / Actions
Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit
Wim Hof Method Breathing x 4 rounds
Last edited:
mickc1965
Well-Known Member
Thursday 29 February 2024
07:25hrs - Wim Hof Method Basic Breathing 30 x 4
07:50hrs - 10m 0s Cold Water Immersion @ 7.8°C
08:15hrs - Body Weight 178.6lbs (down 0.8lbs - 22 hours fasted)
7 day average 179.09lbs (down 0.11lbs)
7 day average target weight for 29 February is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 183.04 (met on 01 Feb)
1.5% - 180.29 (met on 17 Feb)
2.0% - 177.58
07:25hrs - Wim Hof Method Basic Breathing 30 x 4
07:50hrs - 10m 0s Cold Water Immersion @ 7.8°C
08:15hrs - Body Weight 178.6lbs (down 0.8lbs - 22 hours fasted)
7 day average 179.09lbs (down 0.11lbs)
7 day average target weight for 29 February is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 183.04 (met on 01 Feb)
1.5% - 180.29 (met on 17 Feb)
2.0% - 177.58
mickc1965
Well-Known Member
Thursday 29 February 2024
Calories, macros and activity
30 minute feeding window (08:30 - 09:00)
• MyFitnessPal (kcals) • 1,673
• Protein (g) • 154
• Carbs (g) • 10
• Fat (g) • 113
• Steps • 3,274
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,000mg Magnesium Glycinate (200mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin
Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Calories, macros and activity
30 minute feeding window (08:30 - 09:00)
• MyFitnessPal (kcals) • 1,673
• Protein (g) • 154
• Carbs (g) • 10
• Fat (g) • 113
• Steps • 3,274
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,000mg Magnesium Glycinate (200mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin
Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
mickc1965
Well-Known Member
Thursday 29 February 2024
Potential quality of sleep influencing factors
Negative effects
• Afternoon Nap
Positive effects
• Early AM Workout
• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• 21.5 hour fast (28/02 @ 11:00 - 29/02 @ 08:30)
• 30 minute eating window
• Last meal / food intake 9+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
• 0-50mg Caffeine
Sleep Aid Supplements / Actions
Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit
White Noise, Wim Hof Method Basic Breathing
Potential quality of sleep influencing factors
Negative effects
• Afternoon Nap
Positive effects
• Early AM Workout
• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• 21.5 hour fast (28/02 @ 11:00 - 29/02 @ 08:30)
• 30 minute eating window
• Last meal / food intake 9+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
• 0-50mg Caffeine
Sleep Aid Supplements / Actions
Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit
White Noise, Wim Hof Method Basic Breathing
mickc1965
Well-Known Member
Friday 01 March 2024
Sleep info based on Oura Ring / Whoop
Time in bed - 6:41 (17:48 to 00:29)
Total Sleep - 5:03 / 5:40
Awake - 1:38 / 1:01
Deep Sleep - 0:26 / 1:01
Light Sleep - 3:34 / 3:09
REM - 1:03 / 1:30
Average HRV - 18ms / 40ms
01:30hrs - Wim Hof Method Basic Breathing 4 x 30
01:45hrs - 10m 0s Cold Water Immersion @ 8.6°C
Sleep info based on Oura Ring / Whoop
Time in bed - 6:41 (17:48 to 00:29)
Total Sleep - 5:03 / 5:40
Awake - 1:38 / 1:01
Deep Sleep - 0:26 / 1:01
Light Sleep - 3:34 / 3:09
REM - 1:03 / 1:30
Average HRV - 18ms / 40ms
01:30hrs - Wim Hof Method Basic Breathing 4 x 30
01:45hrs - 10m 0s Cold Water Immersion @ 8.6°C
Last edited:
mickc1965
Well-Known Member
Friday 01 March 2024
03:00hrs - Biceps, Triceps, Delts & Core
Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) plus 5 further sets x ? reps (number of reps per set will depend on feel) per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric)
There will be minimal rest between exercises (set up time)
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Biceps & Triceps
• Cable (Machine 1) Bayesian Curls (rep range 6-10) - 30kgs (15kgs per hand) x 8+4+4+3+3+3
• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-10) - 25kgs x 10+5+4+3+3+3
• Cable (Machine 1) Hammer Rope Curls (rep range 6-10) - 30kgs x 8+4+3+3+3+2
• Cable (Machine 1) Rope Tricep Extensions (rep range 6-10) - 22.5kgs x 9+4+3+3+2+2
• Cable (Machine 1) Curls (rep range 10-15) - 20kgs x 9+4+3+3+3+2
• Cable (Machine 1) Tricep Pushdowns (rep range 6-10) - 32.5kgs x 8+4+3+3+2+2
Lateral & Posterior Delts
• Cable (Machine 1) Low to High Crossovers (rep range 6-10) - 7.5kgs (per hand) x 8+3+3+2+2+2
• Cable (Machine 1) High Crossovers (rep range 6-10) - 5kgs (per hand) x 8+4+4+3+3+3
• Lateral Raise Machine (rep range 6-10) - 40kgs x 8+4+3+3+3+3
• Cable (Machine 1) Face Pulls (rep range 6-10) - 25kgs x 10+4+4+3+3+3
* denotes no allowance for any machine resistance
Core
• Reverse Crunches (rep range 12-15) - 7.5kgs x 10
• Russian Twist (rep range 12-15) - 0kgs x 8
• Ab Crunch Machine (rep range 12-15) - 50kgs x 12
03:00hrs - Biceps, Triceps, Delts & Core
Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) plus 5 further sets x ? reps (number of reps per set will depend on feel) per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric)
There will be minimal rest between exercises (set up time)
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Biceps & Triceps
• Cable (Machine 1) Bayesian Curls (rep range 6-10) - 30kgs (15kgs per hand) x 8+4+4+3+3+3
• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-10) - 25kgs x 10+5+4+3+3+3
• Cable (Machine 1) Hammer Rope Curls (rep range 6-10) - 30kgs x 8+4+3+3+3+2
• Cable (Machine 1) Rope Tricep Extensions (rep range 6-10) - 22.5kgs x 9+4+3+3+2+2
• Cable (Machine 1) Curls (rep range 10-15) - 20kgs x 9+4+3+3+3+2
• Cable (Machine 1) Tricep Pushdowns (rep range 6-10) - 32.5kgs x 8+4+3+3+2+2
Lateral & Posterior Delts
• Cable (Machine 1) Low to High Crossovers (rep range 6-10) - 7.5kgs (per hand) x 8+3+3+2+2+2
• Cable (Machine 1) High Crossovers (rep range 6-10) - 5kgs (per hand) x 8+4+4+3+3+3
• Lateral Raise Machine (rep range 6-10) - 40kgs x 8+4+3+3+3+3
• Cable (Machine 1) Face Pulls (rep range 6-10) - 25kgs x 10+4+4+3+3+3
* denotes no allowance for any machine resistance
Core
• Reverse Crunches (rep range 12-15) - 7.5kgs x 10
• Russian Twist (rep range 12-15) - 0kgs x 8
• Ab Crunch Machine (rep range 12-15) - 50kgs x 12
mickc1965
Well-Known Member
Friday 01 March 2024
Body Weight - 178.4lbs (down 0.2lbs - 22 hours fasted)
7 day average 178.83lbs (down 0.26lbs)
7 day average target weight for 31 March is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 181.21 v (met on 09 Feb)
1.5% - 177.59
2.0% - 174.03
Body Weight - 178.4lbs (down 0.2lbs - 22 hours fasted)
7 day average 178.83lbs (down 0.26lbs)
7 day average target weight for 31 March is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 181.21 v (met on 09 Feb)
1.5% - 177.59
2.0% - 174.03