mickc1965 training log

[mickc1965]

Friday 24 October 2025 @ 09:20hrs

Training Protocol - 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise.

Delts / Traps

• Cable (Inspiration) Single Arm Side Lateral Raises (1x 6-12 plus 3 drop sets)

1x warm up set
12.5kgs x 9
10kgs x 8
7.5kgs x 6
5kgs x 5

• Cable (Inspiration) Single Arm High Crossover Rear Delt Flies (1x 6-12 plus 3 drop sets)

12.5kgs x 10
10kgs x 8
7.5kgs x 7
5kgs x 6

• Dual Stack Cable (Inspiration) Machine Shrugs (1x AMRAP plus 3 drop sets)

100kgs (max) x 22
90kgs x 15
80kgs x 10
70kgs x 11

Chest

• Standing Cable (Inspiration) Flies (1x 6-12 plus 2 drop sets)

12.5kgs (per hand) x 12
10kgs (per hand) x 12
7.5kgs (per hand) x 10

• Standing Cable (Inspiration) L2H Flies (1x 6-12 plus 2 drop sets)

12.5kgs (per hand) x 12
10kgs (per hand) x 10
7.5kgs (per hand) x 9

• Standing Cable (Inspiration) H2L Flies (1x 6-12 plus 2 drop sets)

12.5kgs (per hand) x 12
10kgs (per hand) x 10
7.5kgs (per hand) x 11

Triceps

• Cable (Inspiration) Single Arm Cross Body Tricep Extensions (1x 6-12 plus 2 drop sets)

12.5kgs x 12
10kgs x 10
7.5kgs x 9

• Cable (Inspiration) OH Single Arm Tricep Extensions (1x 6-12 plus 2 drop sets)

12.5kgs x 12
10kgs x 11
7.5kgs x 11

• Cable (Inspiration) Single Arm Tricep Pushdowns (1x 6-12 plus 2 drop sets)

12.5kgs x 12
10kgs x 9
7.5kgs x 9

Quads / Abductors

• Leg Extensions || (1x 6-12 plus 5 drop sets)

3x warm up sets
96kgs x 10
89kgs x 9
82kgs x 7
75kgs x 8
68kgs x 8
61kgs x 7

• Seated Abductor Machine (1x 6-12 plus 5 drop sets)

82kgs x 12
75kgs x 12
68kgs x 12
61kgs x 12
54kgs x 12
47kgs x 12

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