mickc1965 training log

Monday 11 November 2024 @ 22:10hrs

Pull Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE

• V Bar Cable Rows - 81.5kgs x 8

• Medium Width Cable Rows - 81.5kgs x 8

• Supinated Grip Cable Row - 58.9gs x 8

• Straight Arm Lat Pulldown 2 - 63.4kgs x 8

• Cable Bayesian Curls 2 - 27.2kgs x 7

• Cable Straight Bar Curls 2 - 36.2kgs x 8

• Cable Hammer Curls 2 - 54.4kgs x 6

• Smith Machine Kelso Shrugs^ - 65kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased (micro loads once true 8rm is found) on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Last edited:
Tuesday 12 November 2024 @ 22:30hrs

Leg Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE

• Leg Extensions / \ 1 - 81kgs x 8

• Leg Extensions \ / 1 - 81kgs x 8

• Leg Extensions | | 1 - 81kgs x 7

• Standing Leg Curls 1 - 27kgs x 8

• Seated Leg Curls - 61.3kgs x 8

• Prone Leg Curls - 50kgs x 8

• Seated Abductor Machine - 67.5kgs x 8

• Seated Adductor Machine - 67.5kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased (micro loads once true 8rm is found) on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Wednesday 13 November 2024 @ 14:00hrs

Push Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE

• Smith Machine Incline Press^ - 65kgs x 7

• Smith Machine Flat Press^ - 57.5kgs x 8

• Dips - 89.6kgs (BW) x 6

Note - BW is fully clothed, warm up sets performed on assisted dip machine

• Lateral Raise Machine - 55kgs x 6

• Rear Delt Machine - 73kgs x 8

• OH Tricep Extensions 2 - 45.3kgs x 8

• Cable Tricep Extensions 2 - 45.3kgs x 7

• Cable Tricep Pushdowns 2 - 45.3kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased (micro loads once true 8rm is found) on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Thursday 14 November 2024

Rest Day - felt very lethargic so decided to give the gym a miss after all I have done 9 days in a row so was overdue a rest day
 
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Friday 15 November 2024 @ 14:00hrs

Pull Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE

• V Bar Cable Rows - 86kgs x 8

• Medium Width Cable Rows - 86kgs x 6*

• Supinated Grip Cable Rows - 63.4gs x 7

• Straight Arm Lat Pulldown 2 - 68kgs x 7

• Cable Bayesian Curls 2 - 27.2kgs x 8

• Cable Straight Bar Curls 2 - 36.7kgs x 8

• Cable Hammer Curls 2 - 54.4kgs x 6

• Smith Machine Kelso Shrugs^ - 80kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased (micro loads once true 8rm is found) on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Saturday 16 November 2024 @ 16:00hrs

Leg Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE

• Leg Extensions | | 1 - 81kgs x 8

• Leg Extensions / \ 1 - 81kgs x 6

• Leg Extensions \ / 1 - 81kgs x 8

• Standing Leg Curls 1 - 28kgs x 8

• Seated Leg Curls - 63.6kgs x 8

• Prone Leg Curls - 54kgs x 8

• Seated Abductor Machine - 70kgs x 8

• Seated Adductor Machine - 70kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased (micro loads once true 8rm is found) on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Sunday 17 November 2024 @ 07:30hrs following a 12hr night shift

Push Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE

• Smith Machine Incline Press^ - 65kgs x 4

• Smith Machine Flat Press^ - 60kgs x 4

Something has changed with the loading on the Smith Machine as even the unloaded bar felt significantly heavier today - EDIT realised this morning (22 November) that there are hooks at the top of the runners that are basically a counterbalance.

• Dips - 89.6kgs (BW) x 6

Note - BW is fully clothed

• Lateral Raise Machine - 55kgs x 7

• Rear Delt Machine - 79kgs x 6

• OH Tricep Extensions 2 - 49.8kgs x 8

• Cable Tricep Extensions 2 - 45.3kgs x 8

• Cable Tricep Pushdowns 2 - 49.8kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased (micro loads once true 8rm is found) on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Last edited:
Tuesday 19 November 2024 @ 23:10hrs

Pull Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE

• Narrow Mag Grip Cable Row - 90.5kgs x 6

• Medium Mag Grip Cable Row - 86kgs x 7

• Supinated Grip Cable Row - 63.4kgs x 7

• Straight Arm Lat Pulldown 2 - 68kgs x 8

• Cable Bayesian Curl 2 - 31.7kgs x 6

• Cable Straight Bar Curl 2 - 40.8kgs x 7

• Cable Hammer Curl 2 - 54.4kgs x 8

• Smith Machine Kelso Shrug^ - 85kgs x 6

Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Last edited:
Wednesday 20 November 2024 @ 13:10hrs

Leg Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE

• Leg Extensions | | 2 - 90kgs x 8

• Leg Extensions / \ 2 - 87.5kgs x 8

• Leg Extensions \ / 2 - 90kgs x 8

• Standing Leg Curls 2 - 32.5kgs x 6

• Seated Leg Curls - 66kgs x 8

• Prone Leg Curls - 59kgs x 8

• Seated Abductor Machine - 72.5kgs x 8

• Seated Adductor Machine - 72.5kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Thursday 21 November 2024 @ 03:30hrs

Push Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE

• Smith Machine Incline Press^ - 65kgs x 8

• Smith Machine Flat Press^ - 60kgs x 8

• Smith Machine Decline Press^ - 60kgs x 5

• OH Tricep Extensions 2 - 54.4kgs x 8

• Cable Tricep Extensions 2 - 49.8kgs x 8

• Cable Tricep Pushdowns 2 - 54.4kgs x 8

• Lateral Raise Machine - 55kgs x 8

• Rear Delt Machine - 79kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Friday 22 November 2024 @ 03:45hrs

Pull Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE with 2 minutes between exercises

• Narrow Mag Grip Cable Row - 90.5kgs x 7

• Medium Mag Grip Cable Row - 86kgs x 7

• Wide Mag Grip Cable Row - 86kgs x 5*

• Supinated Grip Cable Row - 63.4gs x 6

• Medium Mag Grip Lat Pulldown - 63.4kgs x 6

• Straight Arm Lat Pulldown 2 - 72.5kgs x 6

• Cable Bayesian Curl 2 - 31.7kgs x 6

• Cable Straight Bar Curl 2 - 40.8kgs x 7

• Cable Hammer Curl 2 - 58.9kgs x 7

• Smith Machine Shrug - 103kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
 
Saturday 23 November 2024 @ 22:30hrs

Leg & Core Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE with 2 minutes between exercises

• Leg Extensions | | (2) - 92.5kgs x 8

• Leg Extensions / \ (2) - 90kgs x 8

• Leg Extensions \ / (2) - 92.5kgs x 8


• Standing Leg Curls (2) - 32.5kgs x 7

• Seated Leg Curls - 68.3kgs x 8

• Prone Leg Curls - 63kgs x 5*


• Seated Abductor Machine - 75kgs x 8

• Seated Adductor Machine - 75kgs x 8


• Horizontal Leg Press - 70kgs x 12


• Hanging Knee Raises - BW x 7

• Ab Crunch (2) - 60kgs x 8

• Russian Twists - 10kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Last edited:
Sunday 24 November 2024 @ 23:10hrs

Push Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE with 2 minutes between exercises

• Smith Machine Incline Press - 70kgs x 6

• Smith Machine Flat Press - 65kgs x 6

• Smith Machine Decline Press - 60kgs x 6

• Cable (2) L2H Flies - 18.1kgs (per hand) x 8

• Cable (2) Flies - 18.1kgs (per hand) x 8

• Cable (2) H2L Flies - 18.1kgs (per hand) x 8


• OH Cable (2) Tricep Extensions - 58.9kgs x 7

• Cable (2)Tricep Extensions - 54.4 kgs x 8

• Cable (2) Tricep Pushdowns - 58.9kgs x 8


• Lateral Raise Machine - 60kgs x 5

• Rear Delt Machine - 86kgs x 4

Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Tuesday 26 November 2024 @ 02:30hrs

Pull Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all sets are to be performed to TECHNICAL FAILURE with 2 minutes between exercises


• Narrow Mag Grip Cable Row - 90.5kgs x 8

• Medium Mag Grip Cable Row - 86kgs x 8

• Wide Mag Grip Cable Row - 86kgs x 8

• Supinated Grip Cable Row - 63.4kgs x 8


• Medium Mag Grip Lat Pulldown - 63.4kgs x 8

• Straight Arm Lat Pulldown (2) - 72.5kgs x 8


• Cable (2) Bayesian Curl - 31.7kgs x 8

• Cable (2) Straight Bar Curl - 40.8kgs x 8

• Cable (2) Hammer Curl - 58.9kgs x 8


• Smith Machine Shrug - 110kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout
 
Last edited:
Thursday 28 November 2024 @ 04:30hrs

Leg & Core Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE with 2 minutes between exercises


• Leg Extensions (2) | | - 95kgs x 8

• Leg Extensions (2) / \ - 92.5kgs x 8

• Leg Extensions (2) \ / - 95kgs x 8


• Standing Leg Curls (2) - 32.5kgs x 8

• Seated Leg Curls - 70.6kgs x 8

• Prone Leg Curls - 63kgs x 8


• Seated Abductor Machine - 77.5kgs x 8

• Seated Adductor Machine - 77.5kgs x 8


• 45° Leg Press^ - 100kgs x 8


• Russian Twists - 15kgs x 8

• Hanging Knee Raises - 5kgs x 8

• Ab Crunch (2) - 65kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout

^ no allowance for any machine resistance
 
Last edited:
Friday 29 November 2024 @ 04:15hrs

Push Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE with 2 minutes between exercises


• Smith Machine Incline Press - 70kgs x 8

• Smith Machine Flat Press - 65kgs x 8

• Smith Machine Decline Press - 60kgs x 8

• Cable (2) L2H Flies - 19kgs (per hand) x 8

• Cable (2) Flies - 19kgs (per hand) x 8

• Cable (2) H2L Flies - 19kgs (per hand) x 8


• OH Cable (2) Tricep Extensions - 58.9kgs x 8

• Cable (2) Tricep Extensions - 58.9kgs x 8

• Cable (2) Tricep Pushdowns - 63.4kgs x 8


• Lateral Raise Machine - 60kgs x 6

• Rear Delt Machine - 86kgs x 6


Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout
 
Saturday 30 November 2024 @ 04:15hrs

Pull Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE with 2 minutes between exercises


• Narrow Mag Grip Cable Row - 95.1kgs x 8

• Medium Mag Grip Cable Row - 90.5kgs x 8

• Wide Mag Grip Cable Row - 90.5kgs x 8

• Supinated Grip Cable Row - 68kgs x 8


• Medium Mag Grip Lat Pulldown - 77kgs x 8

• Straight Arm Lat Pulldown (2) - 77kgs x 8


• Cable (2) Bayesian Curl - 32.7kgs x 7

• Cable (2) Straight Bar Curl - 45.3kgs x 8

• Cable (2) Hammer Curl - 63.4kgs x 8


• Smith Machine Shrug - 120kgs x 8


Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the next rep
^ no allowance for any machine resistance
 
Sunday 01 December 2024 @ 08:20hrs

Leg Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE with 2 minutes between exercises


• Leg Extensions (2) | | - 97.5kgs x 8

• Leg Extensions (2) / \ - 97.5kgs x 8

• Leg Extensions (2) \ / - 97.5kgs x 8


• Standing Leg Curls (2) - 35kgs x 8

• Seated Leg Curls - 73kgs x 8

• Prone Leg Curls - 68kgs x 6


• Seated Abductor Machine - 80kgs x 8

• Seated Adductor Machine - 80kgs x 8


• 45° Leg Press^ - 110kgs x 8


• Russian Twists (8-12) - 15kgs x 12

• Hanging Knee Raises (8-12) - 5kgs x 10

• Ab Crunch 2 (8-12) - 65kgs x 12


Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the next rep
^ no allowance for any machine resistance
 
Monday 02 December 2024 @ 03:30hrs

Push Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE


• Smith Machine Incline Press - 75kgs x 7

• Smith Machine Flat Press - 70kgs x 8

• Smith Machine Decline Press - 65kgs x 8

• Cable (2) L2H Flies - 20kgs (per hand) x 8

• Cable (2) Flies - 20kgs (per hand) x 8

• Cable (2) H2L Flies - 20kgs (per hand) x 8


• OH Cable (2) Tricep Extensions - 63.4kgs x 8

• Cable (2) Tricep Extensions - 63.4kgs x 8

• Cable (2) Tricep Pushdowns - 68kgs x 8


• Lateral Raise Machine - 60kgs x 7

• Rear Delt Machine - 86kgs x 8


Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the next rep
^ no allowance for any machine resistance
 
Tuesday 03 December 2024 @ 04:30hrs

Pull Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE


• Narrow Mag Grip Cable Row - 99.7kgs x 8

• Medium Mag Grip Cable Row - 95.1kgs x 8

• Wide Mag Grip Cable Row - 95.1kgs x 8

• Supinated Grip Cable Row - 77kgs x 8


• Medium Mag Grip Pulldown - 81.5kgs x 8

• Straight Arm Pulldown (2) - 81.5kgs x 7


• Cable (2) Bayesian Curl - 32.7kgs x 8

• Cable (2) Straight Bar Curl - 49.8kgs x 8

• Cable (2) Hammer Curl - 68kgs x 8


• Smith Machine Shrug - 130kgs x 8


Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
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