mickc1965 training log

[mickc1965]

Tuesday 24 December 2024 @ 00:20hrs

Back & Biceps - Training Protocol: Number of working sets & target rep ranges are stated after each exercise, all sets performed to TECHNICAL FAILURE



• Narrow Mag Grip Cable (1:1) Row (1 x 4-6) - 108.7kgs x 6

• Medium Mag Grip Cable (1:1) Row (1 x 4-6) - 113.3kgs x 4*

• Wide Mag Grip Cable (1:1) Row (1 x 4-6) - 113.3kgs x 5*

• Supinated Grip Cable (1:1) Row (1 x 4-6) - 99.7kgs x 5



• Medium Mag Grip Cable (1:1) Pulldown (1 x 4-6) - 99.7kgs x 5

• Straight Arm Cable (2:1) Pulldown (1 x 4-6) - 90.5kgs x 5



• Cable 2 (2:1) Bayesian Curl (1x 6-10) - 36.2kgs x 7

• Cable 2 (2:1) Straight Bar Curl (1 x 6-10) - 61.9kgs x 7

• Cable 2 (2:1) Hammer Curl (1 x 6-10) - 73.5kgs x 9



• Viking Press / Calf Raise Machine Shrugs (3 x AMRAP) - 130kgs x 12, 10, 9



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