mickc1965 training log

Sunday 18 August 2024 @ 21:00hrs


Training protocol (full body)

1 set per exercise performed to TECHNICAL FAILURE in the rep range stated after each exercise, 3 x warm up sets 1 @ ~50%, 1 @ 65-70% & 1 @ ~80% of work load


• Leg Extensions on Machine 1 (8-15 reps)

90kgs x 14

• Prone Leg Curls (8-15 reps)

59kgs x 14

• Incline Chest Press Machine (8-15 reps)

75kgs x 12

• Chest Supported Rows (8-15 reps)

85kgs* x 12

• Seated Shoulder Press (8-15 reps)

50kgs* x 17

• High Pulley Lat Pulldown (8-15 reps)

80kgs* x 13

• Standing Calf Raise (8-15 reps)

60kgs* x 16

* no allowance for any machine resistance


Progression Protocol

Once the max target reps are achieved the load will be increased by ~10%
 
Tuesday 20 August 2024 @ 12:30hrs


Training protocol (full body)

1 set per exercise performed to TECHNICAL FAILURE in the rep range stated after each exercise, 3 x warm up sets 1 @ ~50%, 1 @ 65-70% & 1 @ ~80% of work load


• Leg Extensions on Machine 1 (8-15 reps)

90kgs x 17

• Seated Leg Curls (8-15 reps)

69kgs x 16

• Standing Calf Raise (8-15 reps)

70kgs* x 16

• Flat Chest Press Machine (8-15 reps)

75kgs x 14

• Seated Cable Rows (8-15 reps)

81.5kgs x 12

• Viking Press (8-15 reps)

40kgs* x 12

• Wide Grip Lat Pulldown (8-15 reps)

58.9kgs x 15

• DB Shrugs (8-15 reps)

80kgs x 15

* no allowance for any machine resistance


Progression Protocol

Once the max target reps are achieved the load will be increased by ~10%
 
Thursday 22 August 2024 @ 22:00hrs


Training protocol (full body)

1 set per exercise performed to TECHNICAL FAILURE in the rep range stated after each exercise, 3 x warm up sets 1 @ ~50%, 1 @ 65-70% & 1 @ ~80% of work load


• Leg Extensions on Machine 2 (8-15)

110kgs x 15

• Standing Leg Curls (8-15)

27.5kgs (L/R) x 15/15

• Standing Calf Raise (8-15)

80kgs* x 15

• Supinated Grip Lat Pulldown (8-15)

68kgs x 15

• Dips (8-15)

90kgs (fully clothed - body weight) x 15

• Lateral Raise Machine (8-15)

50kgs x 13

• Rope Pullovers on Cable Machine 2 (8-15)

81.5kgs x 6

• DB Shrugs (8-15)

80kgs x 15

* no allowance for any machine resistance


Progression Protocol

Once the max target reps are achieved the load will be increased by ~10%
 
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Sunday 25 August 2024 @ 21:10hrs


Training protocol (full body)

3 x warm up sets 1 @ ~50%, 1 @ ~65% & 1 @ ~80% of the load on the 1st working set, all working sets of each exercise will be performed to TECHNICAL FAILURE, 1st set will be in the rep range stated after each exercise followed by 2 drop sets reducing the load by ~10% each set, the rest period is as long as it takes to reduce the load



• Single Leg Extensions on Machine 2 (8-12)

60kgs (L/R) x 12/12
55kgs (L/R) x 8/8
50kgs (L/R) x 8/8


• Prone Leg Curls (8-12)

63kgs x 10
56kgs x 7
50kgs x 6


• Standing Calf Raise (8-12)

100kgs* x 12
90kgs* x 8
80kgs* x 9


• Incline Chest Press Machine (8-12)

80kgs x 9
70kgs* x 6
65kgs* x 5


• Chest Supported Rows (8-12)

90kgs* x 12
80kgs* x 8
72.5kgs* x 8


• Seated Shoulder Press (8-12)

57.5kgs* x 12
52.5kgs* x 10
47.5kgs* x 9


• High Pulley Lat Pulldown (8-12)

90kgs* x 11
80kgs* x 8
72.5kgs* x 7


• DB Shrugs (8-12)

90kgs x 15
80kgs x 10
70kgs x 9


* no allowance for any machine resistance

Progression Protocol

Once the max target reps are achieved on the 1st set the load will be increased by ~10%
 
Last edited:
Tuesday 27th August 2024 @ 23:10hrs


Training protocol

3 x warm up sets 1 @ ~50%, 1 @ ~65% & 1 @ ~80% of the load on the 1st working set, all working sets of each exercise will be performed to TECHNICAL FAILURE, 1st set will be in the rep range stated after each exercise followed by 2 drop sets reducing the load by ~10% each set, the rest period is as long as it takes to reduce the load


• Single Leg Extensions on Machine 2 (8-12)

65kgs (L/R) x 8
60kgs (L/R) x 6
50kgs (L/R) x 6

Going to lower load significantly next session to enable full ROM and see how right knee copes while wearing SBD knee sleeves - will also drop single leg training


• Flat Chest Press Machine (8-12)

80kgs x 12
70kgs x 10
65kgs x 7

Plan is to increase load to 85kgs next workout


• Standing Calf Raise (8-12)

80kgs* x 12
70kgs* x 8
65kgs* x 7

Plan is to go AMRAP from now on


• Viking Press (8-12)

45kgs* x 8
40kgs* x 6
35kgs* x 6


• Ab crunch machine (AMRAP)

60kgs x 20
55kgs x 15
50kgs x 12

* no allowance for any machine resistance


Progression Protocol

Once the max target reps are achieved on the 1st set the load will be increased by 5-10%
 
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Wednesday 28 August 2024 @ 12:15hrs


Training protocol

3 x warm up sets 1 @ ~50%, 1 @ ~65% & 1 @ ~80% of the load on the 1st working set, all working sets of each exercise will be performed to TECHNICAL FAILURE, 1st set will be in the rep range stated after each exercise followed by 2 drop sets reducing the load by ~10% each set, the rest period is as long as it takes to reduce the load


• Seated Cable Rows (8-12)

86kgs x 10
77kgs x 6
68kgs x 5


• Seated Leg Curls (8-12)

66kgs x 8
59kgs x 6
52kgs x 6


• Lat Pulldown with Angles 90 (8-12)

58.9kgs x 12
54.4kgs x 9
49.8kgs x 7

Will increase load next workout


• Standing Calf Raise (AMRAP)

80kgs* x 14
70kgs* x 10
65kgs* x 8


• Incline Bench DB Shrugs (8-12)

75kgs x 10
70kgs x 8
65kgs x 7


• Cable (Machine 1) Machine Curls (8-12)

27.5kgs x 11
25kgs x 7
22.5kgs x 6


• Ab crunch machine (AMRAP)

60kgs x 23
55kgs x 16
50kgs x 12

* no allowance for any machine resistance


Progression Protocol

Once the max target reps are achieved on the 1st set the load will be increased by 5-10%
 
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Friday 30 August 2024 @ 13:00hrs


Training protocol

3 x warm up sets 1 @ ~50%, 1 @ ~65% & 1 @ ~80% of the load on the 1st working set, all working sets of each exercise will be performed to TECHNICAL FAILURE, 1st set will be in the rep range stated after each exercise followed by 2 drop sets reducing the load by ~10% each set, the rest period is as long as it takes to reduce the load


• Leg Extensions on Machine 2 (8-12)

90kgs x 12
80kgs x 9
72.5kgs x 8


• Standing Calf Raise (AMRAP)*

80kgs x 14
70kgs x 11
65kgs x 9


• Assisted Dip Machine (AMRAP)

88kgs (BW) x 15
83.5kgs (BW -4.5) x 11
79kgs (BW -9) x 8

Note - BW is fully clothed


• Lateral Raise Machine (8-12)

55kgs x 10
50kgs x 8
45kgs x 6


• Cable (Machine 1) Tricep Pushdowns (8-12)

25kgs x 18
22.5kgs x 11
20kgs x 10


• Ab crunch machine (AMRAP)

60kgs x 24
55kgs x 15
50kgs x 12

* no allowance for any machine resistance


Progression Protocol

Once the max target reps are achieved on the 1st set the load will be increased by 5-10%
 
Saturday 31 August 2024 @ 12:50hrs


Training protocol - Pull Day

3 x warm up sets 1 @ ~50%, 1 @ ~65% & 1 @ ~80% of the load on the 1st working set, all working sets of each exercise will be performed to TECHNICAL FAILURE, 1st set will be in the rep range stated after each exercise followed by 2 drop sets reducing the load by ~10% each set, the rest period is as long as it takes to reduce the load


• Standing Leg Curls (8-12)

30kgs (L/R) x 12/12
27.5kgs (L/R) x 9/9
25kgs (L/R) x 8/8


• Supinated Grip Lat Pulldown with Angles 90 (8-12)

77kgs x 8
72.5kgs x 7
63.4kgs x 7


• Standing Calf Raise (AMRAP)*

70kgs x 18
60kgs x 10
55kgs x 10


• Rope Pullovers on Cable Machine 2 (8-12)

68kgs x 10
58.9kgs x 8
53.4kgs x 6


• DB Shrugs (AMRAP)

80kgs x 17
70kgs x 13
60kgs x 10


• Cable (Machine 1) Bayesian Curls (8-12 reps)

15kgs (L/R) x 12/12
12.5kgs (L/R) x 10/10
10kgs (L/R) x 10/10

* no allowance for any machine resistance


Progression Protocol

Once the max target reps are achieved on the 1st set the load will be increased by 5-10%
 
Sunday 01 September 2024


Core (no rest between exercises)


• Bicycle Crunches - 10 reps (per side)

• Leg Raises - 10 reps

• Crunches - 10 reps

• Alternating Heel Tap - 10 reps (per side)

• Reverse Crunches - 10 reps

• Crunches (Knees Up) - 10 reps


2 minutes rest and repeat x 2 followed by


Plank - 1 x 30 seconds
 
Monday 02 September 2024 @ 12:50hrs


Training protocol - Push Day

3 x warm up sets 1 @ ~50%, 1 @ ~65% & 1 @ ~80% of the load on the 1st working set, all working sets of each exercise will be performed to TECHNICAL FAILURE, 1st set will be in the rep range stated after each exercise followed by drop sets (number dependant on feel) reducing the load by ~10% each set, the rest period is as long as it takes to reduce the load


• Leg Extensions on Machine 2 (8-12)

100kgs x 10
90kgs x 7
80kgs x 6
70kgs x 5


• Incline Chest Press Machine (8-12)

80kgs x 10
70kgs x 7
65kgs x 5
55kgs x 4


• Standing Calf Raise* (AMRAP)

70kgs x 18
60kgs x 12
55kgs x 11
50kgs x 10


• Seated Shoulder Press* (8-12)

60kgs x 12
55kgs x 10
47.5kgs x 8
42.5kgs x 8


• Cable (Machine 1) OH Rope Tricep Extensions (8-12)

25kgs x 12
22.5kgs x 7
20kgs x 5
17.5kgs x 4

* no allowance for any machine resistance


Progression Protocol

Once the max target reps are achieved on the 1st set the load will be increased by 5-10%
 
Tuesday 03 September 2024 @ 03:55hrs


Training protocol - Pull Day

3 x warm up sets 1 @ ~50%, 1 @ ~65% & 1 @ ~80% of the load on the 1st working set, all working sets of each exercise will be performed to TECHNICAL FAILURE, 1st set will be in the rep range stated after each exercise followed by drop sets (number dependant on feel) reducing the load by ~10% each set, the rest period is as long as it takes to reduce the load


• Chest Supported Rows (8-12)*

100kgs x 10
90kgs x 6
80kgs x 6
72.5kgs x 6


• BW Standing Calf Raise (AMRAP)

BW x 22
BW x 13
BW x 12
BW x 12


• High Pulley Lat Pulldown with Angles 90 (8-12)*

90kgs x 11
80kgs x 8
72.5kgs x 7
65kgs x 7


• BB Rear Shrugs (AMRAP)

100kgs x 19
90kgs x 14
80kgs x 11
70kgs x 12


• Prone Leg Curls (8-12)

63kgs x 11
56kgs x 7
50kgs x 7
45kgs x 6


• Cable (Machine 1) Rope Hammer Curls (8-12)

30kgs x 11
27.5kgs x 9
25kgs x 8
22.5kgs x 7

* no allowance for any machine resistance


Progression Protocol

Once the max target reps are achieved on the 1st set the load will be increased by 5-10%
 
Wednesday 04 September 2024 @ 19:00hrs


Core (no rest between exercises)

• Bicycle Crunches - 10 reps (per side)

• Leg Raises - 10 reps

• Crunches - 10 reps

• Alternating Heel Tap - 10 reps (per side)

• Reverse Crunches - 10 reps

• Crunches (Knees Up) - 10 reps


2 minutes rest and repeat x 2
 
Thursday 05 September 2024 @ 01:30hrs

Training protocol - 3 x warm up sets 1 @ ~50%, 1 @ ~65% & 1 @ ~80% of the load on the 1st working set, all working sets of each exercise will be performed to TECHNICAL FAILURE, 1st set will be in the rep range stated after each exercise followed by drop sets (number dependant on feel) reducing the load by ~10% each set, the rest period is as long as it takes to reduce the load

Push Day

• Flat Chest Press Machine (8-12)

85kgs x 10
75kgs x 8
65kgs x 7
60kgs x 6

• Leg Extensions on Machine 2 (8-12)

100kgs x 12
90kgs x 8
80kgs x 6
70kgs x 6

• Standing Calf Raise* (AMRAP)

60kgs x 20
55kgs x 10
50kgs x 8
45kgs x 7

• Viking Press* (8-12)

45kgs x 9
40kgs x 7
35kgs x 6
30kgs x 6

• Cable (Machine 1) Rope Tricep Extensions (8-12)

27.5kgs x 12
25kgs x 9
22.5kgs x 7
20kgs x 6

*no allowance for any machine resistance

Progression Protocol - Once the max target reps are achieved on the 1st set the load will be increased by 5-10%
 
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Friday 06 September 2024 @ 03:40hrs

Training protocol - 3 x warm up sets 1 @ ~50%, 1 @ ~65% & 1 @ ~80% of the load on the 1st working set, all working sets of each exercise will be performed to TECHNICAL FAILURE, 1st set will be in the rep range stated after each exercise followed by drop sets (target is 3 drop sets but the number will be dependant on feel on the day) reducing the load by ~10% each set, the rest period is as long as it takes to reduce the load

Pull Day

• Seated Leg Curls (4-8)

68.3kgs x 8
61.3kgs x 7
54.3kgs x 6
47.3kgs x 6

• Seated Cable Rows with Angles 90 (4-8)

90.5kgs x 6
81.5kgs x 5
72.5kgs x 5
63.4kgs x 5

• BW Standing Calf Raise (AMRAP)

BW x 22
BW x 15
BW x 13
BW x 12

• Lat Pulldown with Angles 90 (4-8)

68kgs x 8
63.4kgs x 7
54.4kgs x 7
49.8kgs x 7

• BB Front Shrugs (AMRAP)

100kgs x 17
90kgs x 14
80kgs x 12
70kgs x 11

• Cable (Machine 1) Machine Curls (4-8)

30kgs x 8
27.5kgs x 5
25kgs x 5
22.5kgs x 5

* no allowance for any machine resistance

Progression Protocol - Once the max target reps are achieved on the 1st set the load will be increased by 5-10%
 
Saturday 07 September 2024 @ 21:00

Core (no rest between exercises)

• Bicycle Crunches - 12 reps (per side)

• Leg Raises - 12 reps

• Crunches - 12 reps

• Alternating Heel Tap - 12 reps (per side)

• Reverse Crunches - 12 reps

• Crunches (Knees Up) - 12 reps

2 minutes rest and repeat x 2
 
Sunday 08 September 2024 @ 03:50hrs

Training protocol - 4-8 rep sets will have 4x warm up sets (1@ ~50%, 1@ ~60%, 1@ ~70% & 1@ ~80% of the load on the 1st working set), 8-12 & AMRAP rep sets will have 3x warm up sets for (1@ ~50%, 1@ ~65%, 1@ ~80% of the load on the 1st working set), all working sets of each exercise will be performed to TECHNICAL FAILURE, 1st working set will be in the rep range stated after each exercise followed by drop sets (target is 3 drop sets but the number will be dependant on feel on the day) reducing the load by ~10% each set, the rest period is as long as it takes to reduce the load

Push Day

• Leg Extensions on Machine 2 (4-8)

115kgs x 8
105kgs x 6
92.5kgs x 5
80kgs x 5

• Standing Calf Raise* (AMRAP)

60kgs x 21
55kgs x 13
47.5kgs x 12
42.5kgs x 10

• Dips / Assisted Dip Machine (4-8)

106.4kgs (BW +20) x 8
96.4kgs (BW +10) x 7
86.4kgs (BW +0) x 6
77.4kgs (BW -9) x 6

Note - BW (86.4kgs) is fully clothed

• Lateral Raise Machine (4-8)

60kgs x 6
55kgs x 5
50kgs x 5
45kgs x 5

• Rear Delt Machine (4-8)

73kgs x 8
66kgs x 8
59kgs x 7
52kgs x 7

• Cable (Machine 1) Tricep Pushdowns (4-8)

32.5kgs x 8
30kgs x 8
25kgs x 6
22.5kgs x 6

* no allowance for any machine resistance

Progression Protocol Once the max target reps are achieved on the 1st set the load will be increased by 5-10%
 
Monday 09 September 2024 @ 03:30hrs

Training protocol 4-8 rep sets will have 4x warm up sets (1@ ~50%, 1@ ~60%, 1@ ~70% & 1@ ~80% of the load on the 1st working set), 8-12 & AMRAP rep sets will have 3x warm up sets for (1@ ~50%, 1@ ~65%, 1@ ~80% of the load on the 1st working set), all working sets of each exercise will be performed to TECHNICAL FAILURE, 1st working set will be in the rep range stated after each exercise followed by drop sets (target is 3 drop sets but the number will be dependant on feel on the day) reducing the load by ~10% each set, the rest period is as long as it takes to reduce the load

Pull Day

• Supinated Grip Lat Pulldown with Angles 90 (4-8)

81.5kgs x 8
73.75kgs x 6
64.65kgs x 6
56.9kgs x 5

• Standing Leg Curls (4-8)

35kgs (L/R) x 6/6
32.5kgs (L/R) x 5/5
27.5kgs (L/R) x 5/5
25kgs (L/R) x 5/5

• Rope Pullovers on Cable Machine 2 (4-8)

72.5kgs x 7
62.65kgs x 7
56.9kgs x 6
51.3kgs x 5

• BW Standing Calf Raise (AMRAP)

BW x 24
BW x 13
BW x 12
BW x 11

• DB Shrugs (AMRAP)

45kgs x 18
40kgs x 14
37.5kgs x 12
32.5kgs x 11

• Cable (Machine 2) Bayesian Curls (4-8)

27.2kgs (L/R) x 6/6
25.2kgs (L/R) x 5/5
22.7kgs (L/R) x 5/5
20.6kgs (L/R) x 5/5

* no allowance for any machine resistance

Progression Protocol Once the max target reps are achieved on the 1st set the load will be increased by 5-10%
 
Tuesday 10 September 2024 @ 09:45hrs

Training protocol 3x warm up sets (1 @ ~50%, 1 @ ~65% & 1 @ ~80% of the load on the 1st working set), all working sets of each exercise will be performed to TECHNICAL FAILURE, 1st set will be in the rep range stated after each exercise followed by drop sets (target is 3 drop sets but the number will be dependant on feel on the day) reducing the load by ~10% each set, the rest period is as long as it takes to reduce the load

• Ab Crunch Machine 2 (AMRAP)

80kgs x 12
70kgs x 10
65kgs x 9
55kgs x 8

• Rope Side Bends (AMRAP)

15kgs x 10 (per side)
12.5kgs x 9 (per side)
10kgs x 9 (per side)
7.5kgs 9 (per side)

• Reverse Crunches (AMRAP)

BW x 15
BW x 12
BW x 10
BW x 8

• Cardio (heart health)

Treadmill 1 mile (18 minutes at 2.0 incline)
 
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Wednesday 11 September 2024 @ 02:40hrs

Training protocol 4-8 rep sets will have 4x warm up sets (1@ ~50%, 1@ ~60%, 1@ ~70% & 1@ ~80% of the load on the 1st working set), 8-12 & AMRAP rep sets will have 3x warm up sets for (1@ ~50%, 1@ ~65%, 1@ ~80% of the load on the 1st working set), all working sets of each exercise will be performed to TECHNICAL FAILURE, 1st working set will be in the rep range stated after each exercise followed by drop sets (target is 3 drop sets but the number will be dependant on feel on the day) reducing the load by ~10% each set, the rest period is as long as it takes to reduce the load

Push Day

• Incline Chest Press Machine (4-8)

85kgs x 6
76.25kgs x 5
67.5kgs x 5
60kgs x 5

• Leg Extensions on Machine 2 (4-8)

120kgs x 6
107.5kgs x 6
95kgs x 5
85kgs x 5

• Seated Shoulder Press* (4-8)

67.5kgs x 8
60kgs x 7
55kgs x 6
47.5kgs x 6

• Standing Calf Raise* (AMRAP)

60kgs x 21
55kgs x 12
47.5kgs x 12
42.5kgs x 11

• Rear Delt Machine (4-8)

79kgs x 6
73kgs x 6
66kgs x 6
59kgs x 6

• Cable (Machine 1) OH Rope Tricep Extensions (4-8)

30kgs x 8
27.5kgs x 7
25kgs x 5
20kgs x 5

* no allowance for any machine resistance

Progression Protocol Once the max target reps are achieved on the 1st set the load will be increased by 5-10%
 
Decided that drop sets are too much messing around unless I am working out on a machine and even then trying to drop set close to 10% per drop requires a Gym pin etc so from here on out I will try DC ‘like’ training, 1st in the 6-8 rep range followed by 2 or 3 mini sets with ~30 seconds rest
 
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