mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Friday 22 March 2024
04:12hrs - Wim Hof Method Basic Breathing
4 rounds of 40 quick breaths (3 seconds per completed breath)
1 - 40, last exhale 90s hold, deep inhale hold 15s
2 - 40, last exhale 105s hold, deep inhale hold 15s
3 - 40, last exhale 120s hold, deep inhale hold 15s
4 - 40, last exhale 135s hold, deep inhale hold 15s
Target for all rounds detailed above, once achieved comfortably then add 15 seconds to each round
O4:45hrs - Cold Water Immersion / Ice Bath
7 minutes @ 6.6°C
Target is 1 minute per °C of water temperature (rounded up)
04:12hrs - Wim Hof Method Basic Breathing
4 rounds of 40 quick breaths (3 seconds per completed breath)
1 - 40, last exhale 90s hold, deep inhale hold 15s
2 - 40, last exhale 105s hold, deep inhale hold 15s
3 - 40, last exhale 120s hold, deep inhale hold 15s
4 - 40, last exhale 135s hold, deep inhale hold 15s
Target for all rounds detailed above, once achieved comfortably then add 15 seconds to each round
O4:45hrs - Cold Water Immersion / Ice Bath
7 minutes @ 6.6°C
Target is 1 minute per °C of water temperature (rounded up)
mickc1965
Well-Known Member
Friday 22 March 2024
05:15hrs - Body Weight @ 173.0lbs down 1.2lbs - 22 hours 30 minutes fasted)
7 day average 174.80lbs (down 0.31lbs)
The final goal weight was 175.0lbs, once this 7 day average is consistently just below for 3 maybe 4 continuous days the reverse diet starts
1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59 (met on 12 Mar)
???% - 175.0 (met on 22 March)
2.0% - 174.03
05:15hrs - Body Weight @ 173.0lbs down 1.2lbs - 22 hours 30 minutes fasted)
7 day average 174.80lbs (down 0.31lbs)
The final goal weight was 175.0lbs, once this 7 day average is consistently just below for 3 maybe 4 continuous days the reverse diet starts
1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59 (met on 12 Mar)
???% - 175.0 (met on 22 March)
2.0% - 174.03
mickc1965
Well-Known Member
Friday 22 March 2024
05:45hrs - Calories, macros and activity
OMAD / Carnivore / 15 minute window
• MyFitnessPal (kcals) - 1,994
• Protein (g) - 151
• Fat (g) - 154
• Carbs (g) - 1
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
05:45hrs - Calories, macros and activity
OMAD / Carnivore / 15 minute window
• MyFitnessPal (kcals) - 1,994
• Protein (g) - 151
• Fat (g) - 154
• Carbs (g) - 1
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
mickc1965
Well-Known Member
Friday 22 March 2024
20:25hrs - Potential quality of sleep influencing factors
• Step Count - 7,077
Negative effects
• None
Positive effects
• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• Planned Rest Day
• 23 hour fast (21/03 @ 06:45 - 22/03 @ 05:45)
• Last meal / food intake 14+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
• No Caffeine
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
• Pukka Night Time Tea
Sleep Enhancing Actions
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
• Grounding Bed Sheet
• Magnesium Chloride Spray on feet
20:25hrs - Potential quality of sleep influencing factors
• Step Count - 7,077
Negative effects
• None
Positive effects
• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• Planned Rest Day
• 23 hour fast (21/03 @ 06:45 - 22/03 @ 05:45)
• Last meal / food intake 14+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
• No Caffeine
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
• Pukka Night Time Tea
Sleep Enhancing Actions
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
• Grounding Bed Sheet
• Magnesium Chloride Spray on feet
mickc1965
Well-Known Member
Saturday 23 March 2024
05:05hrs - Legs & 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
Legs
• Leg Extension (Machine 2 - rep range 6-10) - 92.5kgs x 22 (7+3+3+3+3+3)
• Seated Leg Curls (rep range 6-10) - 63.6kgs x 22 (8+3+3+3+3+2)
• Leg Extension (Machine 1 - rep range 6-10) - 74.3kgs x 24 (9+3+3+3+3+3)
• Prone Leg Curls (rep range 6-10) - 54kgs x 21 (9+3+3+2+2+2)
• Sissy Squat Machine (rep range 6-10) - BW x 25 (10+3+3+3+3+3)
• Smith Machine RDL (rep range 6-10) - 25kgs* x 23 (8+3+3+3+3+3)
• Standing Calf Raise (Machine 1 - rep range 10-15) - 55kgs* x 33 (13+5+5+4+3+3)
•Standing Calf Raise (1 x AMRAP) - BW x 20
• Adductors (rep range 10-15) - 60kgs x 29 (12+4+4+3+3+3)
• Abductors (rep range 10-15) - 60kgs x 30 (12+5+4+3+3+3)
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
* denotes no allowance for any machine resistance
Core
Focus is on lower abs and obliques, target is 20 reps with minimal rest (transition time only) between exercises
• Hanging Oblique Knee Raise - 6kgs x 16
• Reverse Oblique Crunches - 10kgs x 16
• Russian Twist - 6kgs x 16
• Rope Oblique Crunch - 25kgs x 16
• Ab Crunch Machine - 59kgs x 16
Once target reps are achieved on every exercise weight will be increased
05:05hrs - Legs & 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
Legs
• Leg Extension (Machine 2 - rep range 6-10) - 92.5kgs x 22 (7+3+3+3+3+3)
• Seated Leg Curls (rep range 6-10) - 63.6kgs x 22 (8+3+3+3+3+2)
• Leg Extension (Machine 1 - rep range 6-10) - 74.3kgs x 24 (9+3+3+3+3+3)
• Prone Leg Curls (rep range 6-10) - 54kgs x 21 (9+3+3+2+2+2)
• Sissy Squat Machine (rep range 6-10) - BW x 25 (10+3+3+3+3+3)
• Smith Machine RDL (rep range 6-10) - 25kgs* x 23 (8+3+3+3+3+3)
• Standing Calf Raise (Machine 1 - rep range 10-15) - 55kgs* x 33 (13+5+5+4+3+3)
•Standing Calf Raise (1 x AMRAP) - BW x 20
• Adductors (rep range 10-15) - 60kgs x 29 (12+4+4+3+3+3)
• Abductors (rep range 10-15) - 60kgs x 30 (12+5+4+3+3+3)
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
* denotes no allowance for any machine resistance
Core
Focus is on lower abs and obliques, target is 20 reps with minimal rest (transition time only) between exercises
• Hanging Oblique Knee Raise - 6kgs x 16
• Reverse Oblique Crunches - 10kgs x 16
• Russian Twist - 6kgs x 16
• Rope Oblique Crunch - 25kgs x 16
• Ab Crunch Machine - 59kgs x 16
Once target reps are achieved on every exercise weight will be increased
mickc1965
Well-Known Member
Saturday 23 March 2024
06:45hrs - Body Weight @ 173.2lbs (up 0.2lbs - 24 hours & 45 minutes fasted)
7 day average 174.37lbs (down 0.43lbs)
The 7 day average goal weight was 175.0lbs which was met on the 22nd March, once the 7 day average is consistently below 175lbs (3 maybe 4 consecutive days) the reverse diet starts
Previous weight loss guidelines were
1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59 (met on 12 Mar)
???% - 175.0 (met on 22 Mar)
2.0% - 174.03
06:45hrs - Body Weight @ 173.2lbs (up 0.2lbs - 24 hours & 45 minutes fasted)
7 day average 174.37lbs (down 0.43lbs)
The 7 day average goal weight was 175.0lbs which was met on the 22nd March, once the 7 day average is consistently below 175lbs (3 maybe 4 consecutive days) the reverse diet starts
Previous weight loss guidelines were
1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59 (met on 12 Mar)
???% - 175.0 (met on 22 Mar)
2.0% - 174.03
mickc1965
Well-Known Member
Saturday 23 March 2024
Calories, macros and activity
07:15hrs - OMAD / Carnivore / 15 minute window
• MyFitnessPal (kcals) - 1,997
• Protein (g) - 163
• Fat (g) - 149
• Carbs (g) - 1
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Calories, macros and activity
07:15hrs - OMAD / Carnivore / 15 minute window
• MyFitnessPal (kcals) - 1,997
• Protein (g) - 163
• Fat (g) - 149
• Carbs (g) - 1
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
mickc1965
Well-Known Member
Saturday 23 March 2024
17:15hrs - Wim Hof Method Basic Breathing
4 rounds of 40 quick breaths (3 seconds per completed breath)
1 - 40, last exhale 90s hold, deep inhale hold 15s
2 - 40, last exhale 105s hold, deep inhale hold 15s
3 - 40, last exhale 120s hold, deep inhale hold 15s
4 - 40, last exhale 125s hold, deep inhale hold 15s
Once target (90, 105, 120 & 135) of all rounds is met comfortably then add 15 seconds to each round
17.57hrs - Cold Water Immersion / Ice Bath
7 minutes @ 6.8°C
Target is 1 minute per °C of water temperature (rounded up)
17:15hrs - Wim Hof Method Basic Breathing
4 rounds of 40 quick breaths (3 seconds per completed breath)
1 - 40, last exhale 90s hold, deep inhale hold 15s
2 - 40, last exhale 105s hold, deep inhale hold 15s
3 - 40, last exhale 120s hold, deep inhale hold 15s
4 - 40, last exhale 125s hold, deep inhale hold 15s
Once target (90, 105, 120 & 135) of all rounds is met comfortably then add 15 seconds to each round
17.57hrs - Cold Water Immersion / Ice Bath
7 minutes @ 6.8°C
Target is 1 minute per °C of water temperature (rounded up)
mickc1965
Well-Known Member
Saturday 23 March 2024
22:45hrs - Potential quality of sleep influencing factors
• Step Count - 5,070
Negative
• None
Positive effects
• Early AM Workout
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• 25.25 hour fast (22/03 @ 06:00 - 23/03 @ 07:15)
• 15 minute eating window
• Last meal / food intake 15+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
• No Caffeine
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• Grounding Bed Sheet
• Magnesium Chloride Spray on feet
22:45hrs - Potential quality of sleep influencing factors
• Step Count - 5,070
Negative
• None
Positive effects
• Early AM Workout
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• 25.25 hour fast (22/03 @ 06:00 - 23/03 @ 07:15)
• 15 minute eating window
• Last meal / food intake 15+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
• No Caffeine
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• Grounding Bed Sheet
• Magnesium Chloride Spray on feet
mickc1965
Well-Known Member
Sunday 24 March 2024
05:05hrs - Chest & 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)
Chest
~3 minutes rest between exercises
• Incline Press (32°) on Smith Machine (rep range 6-10) - 50kgs* x 23 (10+3+3+3+2+2)
• Smith Machine Flat Press (rep range 6-10) - 50kgs* x 22 (10+3+3+2+2+2)
• Assisted Dip Machine (rep range 6-10) - 72.2kgs (Bodyweight in gym clothes 79kgs less 6.8kgs) x 25 (10+3+3+3+3+3)
• Cable (Machine 1) L2H Flies with cuffs (rep range 6-10) - 12.5kgs (per arm) x 20 (8+3+3+2+2+2)
• Cable (Machine 1) Flies with cuffs (rep range 6-10) - 15kgs (per arm) x 30 (8+3+3+3+2+2)
• Cable (Machine 1) H2L Flies with cuffs (rep range 6-10) - 12.5kgs (per arm) x 27 (10+4+4+3+3+3)
* denotes no allowance for any machine resistance
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Core
Focus is on lower abs and obliques, target is 20 reps with minimal rest (transition time only) between exercises
• Hanging Oblique Knee Raise - 6kgs x 18
• Reverse Oblique Crunches - 10kgs x 18
• Russian Twist - 6kgs x 18
• Rope Oblique Crunch - 25kgs x 18
• Ab Crunch Machine - 59kgs x 18
• Oblique Leg Raises - 0kgs x 18
Once target reps are achieved on every exercise reps will be increased
05:05hrs - Chest & 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)
Chest
~3 minutes rest between exercises
• Incline Press (32°) on Smith Machine (rep range 6-10) - 50kgs* x 23 (10+3+3+3+2+2)
• Smith Machine Flat Press (rep range 6-10) - 50kgs* x 22 (10+3+3+2+2+2)
• Assisted Dip Machine (rep range 6-10) - 72.2kgs (Bodyweight in gym clothes 79kgs less 6.8kgs) x 25 (10+3+3+3+3+3)
• Cable (Machine 1) L2H Flies with cuffs (rep range 6-10) - 12.5kgs (per arm) x 20 (8+3+3+2+2+2)
• Cable (Machine 1) Flies with cuffs (rep range 6-10) - 15kgs (per arm) x 30 (8+3+3+3+2+2)
• Cable (Machine 1) H2L Flies with cuffs (rep range 6-10) - 12.5kgs (per arm) x 27 (10+4+4+3+3+3)
* denotes no allowance for any machine resistance
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Core
Focus is on lower abs and obliques, target is 20 reps with minimal rest (transition time only) between exercises
• Hanging Oblique Knee Raise - 6kgs x 18
• Reverse Oblique Crunches - 10kgs x 18
• Russian Twist - 6kgs x 18
• Rope Oblique Crunch - 25kgs x 18
• Ab Crunch Machine - 59kgs x 18
• Oblique Leg Raises - 0kgs x 18
Once target reps are achieved on every exercise reps will be increased
mickc1965
Well-Known Member
Sunday 24 March 2024
06:15hrs - Body Weight @ 172.4lbs (down 0.8lbs - 22 hours & 45 minutes fasted)
7 day average 173.86lbs (down 0.51lbs) The 7 day average goal weight was 175.0lbs which was met on the 22nd March, the reverse diet is now in full swing
1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59 (met on 12 Mar)
???% - 175.0 (met on 22 Mar)
2.0% - 174.03 (met on 24 Mar)
06:15hrs - Body Weight @ 172.4lbs (down 0.8lbs - 22 hours & 45 minutes fasted)
7 day average 173.86lbs (down 0.51lbs) The 7 day average goal weight was 175.0lbs which was met on the 22nd March, the reverse diet is now in full swing
1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59 (met on 12 Mar)
???% - 175.0 (met on 22 Mar)
2.0% - 174.03 (met on 24 Mar)
mickc1965
Well-Known Member
Sunday 24 March 2024
Calories, macros and activity
07:30hrs - OMAD / Carnivore / 15 minute window
• MyFitnessPal (kcals) - 2,237
• Protein (g) - 186
• Fat (g) - 165
• Carbs (g) - 2
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Calories, macros and activity
07:30hrs - OMAD / Carnivore / 15 minute window
• MyFitnessPal (kcals) - 2,237
• Protein (g) - 186
• Fat (g) - 165
• Carbs (g) - 2
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg Krill Oil, 500mg Shilajit Resin
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
mickc1965
Well-Known Member
Sunday 24 March 2024
15:43hrs - Wim Hof Method Basic Breathing
4 rounds of 40 quick breaths (3 seconds per completed breath)
1 - 40, last exhale 90s hold, deep inhale hold 15s
2 - 40, last exhale 105s hold, deep inhale hold 15s
3 - 40, last exhale 120s hold, deep inhale hold 15s
4 - 40, last exhale 125s hold, deep inhale hold 15s
Once target (90, 105, 120 & 135) of all rounds is met comfortably then add 15 seconds to each round
16:02hrs - Cold Water Immersion / Ice Bath
6 minutes @ 5.6°C
Target is 1 minute per °C of water temperature (rounded up)
15:43hrs - Wim Hof Method Basic Breathing
4 rounds of 40 quick breaths (3 seconds per completed breath)
1 - 40, last exhale 90s hold, deep inhale hold 15s
2 - 40, last exhale 105s hold, deep inhale hold 15s
3 - 40, last exhale 120s hold, deep inhale hold 15s
4 - 40, last exhale 125s hold, deep inhale hold 15s
Once target (90, 105, 120 & 135) of all rounds is met comfortably then add 15 seconds to each round
16:02hrs - Cold Water Immersion / Ice Bath
6 minutes @ 5.6°C
Target is 1 minute per °C of water temperature (rounded up)
Last edited:
mickc1965
Well-Known Member
Sunday 24 March 2024
22:35hrs - Potential quality of sleep influencing factors
• Step Count - 1,390
Negative effects
• Low activity / step count
Positive effects
• Early AM Workout
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• 24 hour fast (23/03 @ 07:30 - 24/03 @ 07:30)
• 15 minute eating window
• Last meal / food intake 15+ hours before bedtime
• Very High protein (1g+ per lb)
• Ultra low carb (under 50g)
• No Alcohol
• No Caffeine
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
• Grounding Bed Sheet
• Magnesium Chloride Spray on feet
22:35hrs - Potential quality of sleep influencing factors
• Step Count - 1,390
Negative effects
• Low activity / step count
Positive effects
• Early AM Workout
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• 24 hour fast (23/03 @ 07:30 - 24/03 @ 07:30)
• 15 minute eating window
• Last meal / food intake 15+ hours before bedtime
• Very High protein (1g+ per lb)
• Ultra low carb (under 50g)
• No Alcohol
• No Caffeine
Sleep Aid Supplements
• Ashwagandha
• Magnesium / Magnesium Glycinate
• Shilajit
Sleep Enhancing Actions
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• White Noise
• Grounding Bed Sheet
• Magnesium Chloride Spray on feet
Last edited:
mickc1965
Well-Known Member
Monday 25 March 2024
Sleep info based on Oura Ring / Whoop
Sleep - Time in bed 4:24 (22:40-03:04)
Nap 1 - Time in bed - 1:48 (06:07-07:55)
Nap 2 - Time in bed - 2:16 (13:20-15:36)
Total time in bed - 8:28
Total Sleep - 7:21 / 7:37
Awake - 1:07 / 0:41
Deep Sleep - 0:41 / 1:08
Light Sleep - 5:16 / 5:31
REM - 1:24 / 0:58
Average HRV - 21ms / 26ms
Sleep info based on Oura Ring / Whoop
Sleep - Time in bed 4:24 (22:40-03:04)
Nap 1 - Time in bed - 1:48 (06:07-07:55)
Nap 2 - Time in bed - 2:16 (13:20-15:36)
Total time in bed - 8:28
Total Sleep - 7:21 / 7:37
Awake - 1:07 / 0:41
Deep Sleep - 0:41 / 1:08
Light Sleep - 5:16 / 5:31
REM - 1:24 / 0:58
Average HRV - 21ms / 26ms
Last edited:
mickc1965
Well-Known Member
Monday 25 March 2024
04:00hrs - Back & 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 2 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)
Back
~3 minutes rest between exercises
• Unilateral Chest Supported Rows (rep range 6-10) - 90kgs* x 17 (7+2+2+2+2+2)
• Seated Wide Grip Cable Row (rep range 6-10) - 81.5kgs x 17 (7+2+2+2+2+2)
• Unilateral High Pulley Row (rep range 6-10) - 80kgs* x 17 (7+2+2+2+2+2)
• Seated Narrow Grip Cable Row (rep range 6-10) - 72.5 kgs x 18 (8+2+2+2+2+2)
• Chest Supported DB Row (rep range 6-10) - 25kgs (per hand) x 20 (10+2+2+2+2+2)
• Straight Arm Lat Pulldown (Machine 2 - rep range 6-10) - 71.5kgs x 16 (6+2+2+2+2+2)
• Rack Pulls (rep range 6-10) - 110kgs x 16 (6+2+2+2+2+2)
• BB Shrugs (rep range 6-10) - 110kgs x 20 (10+2+2+2+2+2)
• Hyperextensions (rep range 6-10) - 10kgs x 20 (10+2+2+2+2+2)
* denotes no allowance for any machine resistance
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Core
Focus is on lower abs, target is 20 reps with minimal rest (transition time only) between exercises
• Hanging Knee Raise - 6kgs x 18
• Reverse Crunches - 10kgs x 18
• Russian Twist - 6kgs x 18
• Rope Crunch - 25kgs x 18
• Ab Crunch Machine (knees raised) - 59kgs x 18
• Leg Raises - 0kgs x 18
Once target reps are achieved on every exercise reps will be increased
04:00hrs - Back & 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 2 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)
Back
~3 minutes rest between exercises
• Unilateral Chest Supported Rows (rep range 6-10) - 90kgs* x 17 (7+2+2+2+2+2)
• Seated Wide Grip Cable Row (rep range 6-10) - 81.5kgs x 17 (7+2+2+2+2+2)
• Unilateral High Pulley Row (rep range 6-10) - 80kgs* x 17 (7+2+2+2+2+2)
• Seated Narrow Grip Cable Row (rep range 6-10) - 72.5 kgs x 18 (8+2+2+2+2+2)
• Chest Supported DB Row (rep range 6-10) - 25kgs (per hand) x 20 (10+2+2+2+2+2)
• Straight Arm Lat Pulldown (Machine 2 - rep range 6-10) - 71.5kgs x 16 (6+2+2+2+2+2)
• Rack Pulls (rep range 6-10) - 110kgs x 16 (6+2+2+2+2+2)
• BB Shrugs (rep range 6-10) - 110kgs x 20 (10+2+2+2+2+2)
• Hyperextensions (rep range 6-10) - 10kgs x 20 (10+2+2+2+2+2)
* denotes no allowance for any machine resistance
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Core
Focus is on lower abs, target is 20 reps with minimal rest (transition time only) between exercises
• Hanging Knee Raise - 6kgs x 18
• Reverse Crunches - 10kgs x 18
• Russian Twist - 6kgs x 18
• Rope Crunch - 25kgs x 18
• Ab Crunch Machine (knees raised) - 59kgs x 18
• Leg Raises - 0kgs x 18
Once target reps are achieved on every exercise reps will be increased