mickc1965 training log

Monday 15 July 2024 @ 23:00hrs

Legs & Core

Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise)


• Single Leg Extensions (Machine 2 - 3 x 6-12 reps)

55kgs (L/R) x 10/10, 8/8, 6/6

• Seated Single Leg Curls (3 x 6-12 reps)
39kgs (L/R) x 10/10, 8/8, 6/6,

• Single Leg Extensions (Machine 1 - 3 x 6-12 reps)

45kgs (L/R) x 8/8, 6/6, 6/6

• Prone Single Leg Curls (3 x 6-12 reps)

27kgs (L/R) x 10/10, 7/7, 6/6


Core

• Ab Crunch Machine (3 x 6-12 reps)

54kgs x 12, 10, 8

• DB Side Bends (3 x 6-12 reps)

4kgs (L/R) x 12/12, 10/10, 8/8


* no allowance for any machine resistance
** supersets


Progression Protocols - once target reps are achieved on the 1st set the weight will be increased by 5-10%
 
Tuesday 16 July 2024 @ 22:40hrs

Chest, Triceps & Delts

Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise)


Chest

• Smith Machine Incline Press (32°) - 3 x 6-12 reps)

70kgs* x 9, 7, 5

• Smith Machine Flat Press - 3 x 6-12 reps)

60kgs* x 12,10, 8

• Dips (3 x AMRAP)

86kgs (Bodyweight gym clothes) x 10, 8, 8


Lateral & Posterior Delts

• Lateral Raise Machine (3 x 6-12 reps)

40kgs x 12, 10, 10

• Rear Delt Fly Machine (3 x 6-12 reps)

52kgs x 12, 10, 8


Triceps

• Cable (Machine 1) OH Rope Tricep Extensions (2 x 6-12 reps)

27.5kgs x 12, 10

• Cable (Machine 1) Rope Tricep Extensions (2 x 6-12 reps)

20kgs x 12, 10

• Cable (Machine 1) Tricep Pushdowns (2 x 6-12 reps)

22.5kgs x 12, 10

* no allowance for any machine resistance
** supersets


Progression Protocols - once target reps are achieved on the 1st set the weight will be increased by 5-10%
 
Last edited:
Wednesday 17 July 2024 @ 22:10hrs

Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise)


Back

• Unilateral Chest Supported Rows (3 x 6-12 reps)

42.5kgs per arm* (L/R) x 10/10, 8/8, 6/6

• Unilateral High Pulley Row (3 x 6-12 reps)

37.5kgs per arm* (L/R) x 10/10, 8/8, 6/6

• Seated Medium Grip Cable Row (3 x 6-12 reps)

72.5 kgs x 8, 7, 6

• DB Shrugs (3 x 6-12 reps)

32.5kgs (per hand) x 12, 10, 8


* no allowance for any machine resistance
** supersets

Progression Protocols - once target reps are achieved on the 1st set the weight will be increased by 5-10%
 
Thursday 18 July 2024 @ 21:10hrs

Legs & Biceps

Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise)


Legs

• Single Alternating Leg Extensions on Machine 2 (5 x 6-12 reps)

55kgs (L/R) x 11/11, 9/9, 8/8, 7/7, 7/7

• Seated Single Alternating Leg Curls (5 x 6-12 reps)

32kgs (L/R) x 12/12, 10/10, 9/9, 8/8, 6/6


Biceps

• Cable (Machine 1) Bayesian Curls (2 x 6-12 reps)

15kgs per hand (L/R) x 12/12, 12/12

• Cable (Machine 1) Curls (2 x 6-12 reps)

27.5kgs x 12, 9

• Cable (Machine 1) Hammer Curls (2 x 6-12 reps)

20kgs x 12, 10


* no allowance for any machine resistance
** supersets

Progression Protocols - once target reps are achieved on the 1st set the weight will be increased by 5-10%
 
Sunday 21 July 2024 @ 03:30hrs

Chest & Delts

Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise)


Chest

• Pin Selected Incline Chest Press Machine (3 x 6-12 reps)

80kgs x 9, 7, 6

• Pin Selected Flat Chest Press Machine (3 x 6-12 reps)

75kgs x 11, 9, 6

• Dips (3 x AMRAP)

85kgs (Bodyweight gym clothes) x 12, 10, 9


Lateral & Posterior Delts

• Lateral Raise Machine (3 x 6-12 reps)

40kgs x 12, 11, 10


• Rear Delt Fly Machine (3 x 6-12 reps)

52kgs x 12, 11, 10


* no allowance for any machine resistance
** supersets

Progression Protocols - once target reps are achieved on the 1st set the weight will be increased by 5-10%
 
Monday 22 July 2024 @ 02:00hrs

Legs & Triceps

Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise)


Legs

• Single Alternating Leg Extensions on Machine 2 (5 x 6-12 reps)

55kgs (L/R) x 11/11, 10/10, 9/9, 8/8, 7/7

• Prone Single Leg Alternating Curls (5 x 6-12 reps)

23kgs (L/R) x 12/12, 11/11, 10/10, 9/9, 8/8


Triceps

• Cable (Machine 1) OH Rope Tricep Extensions (2 x 6-12 reps)

30kgs x 12, 10

• Cable (Machine 1) Rope Tricep Extensions (2 x 6-12 reps)

22.5kgs x 12, 10

• Cable (Machine 1) Tricep Pushdowns (2 x 6-12 reps)

25kgs x 12, 10


* no allowance for any machine resistance
** supersets

Progression Protocols - once target reps are achieved on the 1st set the weight will be increased by 5-10%
 
Tuesday 23 July 2024 @ 22:00hrs

Back

Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise)


• Unilateral Chest Supported Rows (3 x 6-12 reps)

42.5kgs per arm* (L/R) x 10/10, 8/8, 6/6

• Unilateral High Pulley Row (3 x 6-12 reps)

37.5kgs per arm* (L/R) x 10/10, 8/8, 6/6

• Seated Medium Grip Cable Row (3 x 6-12 reps)

63.4 kgs x 12, 9, 7

• Chest Supported T Bar Rows (3 x 6-12 reps)

20kgs per arm x 12, 8, 7

• DB Shrugs (3 x 6-12 reps)

35kgs (per hand) x 12, 10, 8


* no allowance for any machine resistance
** supersets

Progression Protocols - once target reps are achieved on the 1st set the weight will be increased by 5-10%
 
Last edited:
Thursday 25 July 2024 @ 22:40hrs


Legs & Biceps

Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise)


Legs

• Leg Extensions on Machine 2 (5 x 6-12 reps)

105kgs x 11, 10, 9, 8, 7

• Prone Leg Curls (5 x 6-12 reps)

45kgs x 12, 10, 9, 7, 6


Biceps

• Cable (Machine 1) Curls (2 x 6-12 reps)

27.5kgs x 12, 10

• Cable (Machine 1) Hammer Curls (2 x 6-12 reps)

22.5kgs x 12, 11

• Cable (Machine 1) Bayesian Curls (2 x 6-12 reps)

15kgs per hand (L/R) x 12/12, 10/10


* no allowance for any machine resistance
** supersets

Progression Protocols - once target reps are achieved on the 1st set the weight will be increased by 5-10%
 
Last edited:
Friday 26 July 2024 @ 22:30hrs


Chest, Triceps, Delts & Abs

Training protocol - 2 minute rounds with each set performed close to TECHNICAL FAILURE (sets x rep range stated after each exercise)


Chest

• Smith Machine 32° Incline Press (2 x 6-12 reps)

60kgs* x 11, 8

• Smith Machine Flat Press (2 x 6-12 reps)

50kgs* x 12,10

• Dips (2 x AMRAP)

85kgs (Bodyweight gym clothes) x 15, 12


Lateral & Posterior Delts

• Lateral Raise Machine (2 x 6-12 reps)

45kgs x 12, 11

• Rear Delt Fly Machine (2 x 6-12 reps)

59kgs x 12, 10


Triceps

• Cable (Machine 1) OH Rope Tricep Extensions (2 x 6-12 reps)

32.5kgs x 10, 8

• Cable (Machine 1) Rope Tricep Extensions (2 x 6-12 reps)

25kgs x 10, 9

• Cable (Machine 1) Tricep Pushdowns (2 x 6-12 reps)

27.5kgs x 12, 10


Abs

• Ab Crunch Machine 2 (2 x AMRAP)

50kgs x 20, 15


* no allowance for any machine resistance
** supersets

Progression Protocols - once target reps are achieved on the 1st set the weight will be increased by 5-10%
 
Wednesday 31 July 2024 @ 22:30hrs

Training protocol

Myo Reps performed close to TECHNICAL FAILURE (1 x Activation set in rep range stated after each exercise plus 5 x Myo Rep sets)


Back

• Unilateral Chest Supported Rows (10-15 reps)

37.5kgs per hand* x 12+3+3+3+3+3

• Unilateral High Pulley Row (10-15 reps)

35kgs per hand* x 12+3+3+3+3+3

• Unilateral Chest Supported T Bar Rows (10-15 reps)

10kgs per hand* x 12+3+3+3+3+3

• DB Shrugs (10-15 reps)

35kgs per hand x 12+3+3+3+3+3


Biceps

• Cable (Machine 1) Hammer Curls (10-15 reps)

22.5kgs x 12+3+3+3+3+3

• Cable (Machine 1) Curls (10-15 reps)

27.5kgs x 10+2+2+2+2+2

• Cable (Machine 1) Bayesian Curls (10-15 reps)

15kgs per hand x 12+3+3+3+3+3


Core

• Ab Crunch Machine 2 (15-20 reps)

50kgs x 20+5+5+5+5+5


* no allowance for any machine resistance
** supersets

Progression Protocol

Once the max target reps are achieved on the activation set the weight will be increased by 5-10%
 
Last edited:
Thursday 01 August 2024 @ 22:15hrs


Training protocol

Myo Reps performed close to TECHNICAL FAILURE (1 x Activation set in rep range stated after each exercise plus 5 x Myo Rep sets)


Legs

• Leg Extensions on Machine 2 (10-15 reps)

105kgs x 12+3+3+3+3+3

• Prone Leg Curls (10-15 reps)

45kgs x 15+3+3+3+3+3

• Abductors (10-15 reps)

60kgs x 10+2+2+2+2+2

• Adductors (10-15 reps)

60kgs x 10+2+2+2+2+2

• Standing Calf Raise (10-15 reps)

50kgs* x 10+2+2+2+2+2


Core (obliques)

• DB Side Bends (10-15 reps)

10kgs x 10+2+2+2+2+2


* no allowance for any machine resistance
** supersets

Progression Protocol

Once the max target reps are achieved on the activation set the weight will be increased by 5-10%
 
Last edited:
Friday 02 August 2024 @ 22:30hrs

Training protocol

Myo Reps performed close to TECHNICAL FAILURE (1 x Activation set in rep range stated after each exercise plus 5 x Myo Rep sets)


Chest

• Pin Selected Incline Chest Press Machine (10-15 reps)

70kgs x 12+3+3+3+2+2

• Pin Selected Flat Chest Press Machine (10-15 reps)

60kgs x 12+3+3+3+2+2

• Dips (10-15 reps)

87kgs (Bodyweight in gym clothes) x 11+3+3+3+3+2


Lateral & Posterior Delts

• Lateral Raise Machine (10-15 reps)

40kgs x 15+3+3+3+3+3

• Rear Delt Fly Machine (10-15 reps)

52kgs x 15+3+3+3+3+3


Triceps

• Cable (Machine 1) OH Rope Tricep Extensions (10-15 reps)

25kgs x 15+3+3+3+3+2

• Cable (Machine 1) Rope Tricep Extensions (10-15 reps)

20kgs x 10+3+3+2+2+2

• Cable (Machine 1) Tricep Pushdowns (10-15 reps)

20kgs x 10+3+3+2+2+2


Abs

• Ab Crunch Machine 2 (15-20 reps)

50kgs x 20+5+5+5+5+5


* no allowance for any machine resistance
** supersets

Progression Protocol

Once the max target reps are achieved on the activation set the weight will be increased by 5-10%
 
Last edited:
Sunday 04 August 2024 @ 21:30hrs

Training protocol

Myo Reps performed close to TECHNICAL FAILURE (1 x Activation set in rep range stated after each exercise plus 5 x Myo Rep sets)


Legs

• Leg Extensions on Machine 2 (10-15 reps)

105kgs x 12+3+3+3+3+3

• Prone Leg Curls (10-15 reps)

46.1kgs x 15+3+3+3+3+3

• Abductors (10-15 reps)

50kgs x 15+3+3+3+3+3

• Adductors (10-15 reps)

50kgs x 15+3+3+3+3+3

• Standing Calf Raise (10-15 reps)

50kgs* x 12+3+3+3+3+3


Obliques

• DB Side Bends (15-20 reps)

10kgs x 15+3+3+3+3+3


* no allowance for any machine resistance
** supersets

Progression Protocols

Once the max target reps are achieved on the activation set the weight will be increased by 5-10%
 
Last edited:
Monday 05 August 2024 @ 21:50hrs

Training protocol

Myo Reps performed close to TECHNICAL FAILURE (1 x Activation set in rep range stated after each exercise plus 5 x Myo Rep sets)


Back

• Unilateral Chest Supported Rows (10-15 reps)

37.5kgs per arm* x 13+3+3+3+3+3

• Unilateral High Pulley Row (10-15 reps)

35kgs per arm* x 13+3+3+3+3+3

• Unilateral Chest Supported T Bar Rows (10-15 reps)

10kgs (per hand)* x 15+3+3+3+3+3

• DB Shrugs (10-15 reps)

35kgs (per hand) x 15+3+3+3+3+3


Biceps

• Cable (Machine 1) Hammer Curls (10-15 reps)

22.5kgs x 15+3+3+3+3+3

• Cable (Machine 1) Curls (10-15 reps)

22.5kgs x 15+3+3+3+3+3

• Cable (Machine 1) Bayesian Curls (10-15 reps)

12.5kgs per hand x 15+3+3+3+3+3


Abs

• Ab Crunch Machine 2 (20-25 reps)

50kgs x 20+5+5+5+5+5


* no allowance for any machine resistance
** supersets

Progression Protocol

Once the max target reps are achieved on the activation set the weight will be increased by 5-10%
 
Last edited:
Wednesday 07 August 2024 @ 21:35hrs


Training protocol

Myo Reps performed close to TECHNICAL FAILURE (1 x Activation set in rep range stated after each exercise plus 5 x Myo Rep sets)


Chest

• Pin Selected Incline Chest Press Machine (10-15 reps)

65kgs x 15+3+3+3+3+3

• Pin Selected Flat Chest Press Machine (10-15 reps)

50kgs x 15+3+3+3+3+3

• Dips (10-15 reps) Bodyweight in gym clothes

87kgs x 12+3+3+3+3+3


Delts - Lateral & Posterior heads

• Lateral Raise Machine (10-15 reps)

45kgs x 15+3+3+3+3+3

• Rear Delt Fly Machine (10-15 reps)

59kgs x 15+3+3+3+3+3


Triceps

• Cable (Machine 1) OH Rope Tricep Extensions (10-15 reps)

25kgs x 15+3+3+3+3+3

• Cable (Machine 1) Rope Tricep Extensions (10-15 reps)

17.5kgs x 15+3+3+3+3+3

• Cable (Machine 1) Tricep Pushdowns (10-15 reps)

17.5kgs x 15+3+3+3+3+3


Abs

• Ab Crunch Machine 2 (20-25 reps)

55kgs x 25+5+5+5+5+5


* no allowance for any machine resistance
** supersets

Progression Protocol

Once the max target reps are achieved on the activation set the weight will be increased by 5-10%
 
Thursday 08 August 2024 @ 12:20hrs


Training protocol

Myo Reps performed close to TECHNICAL FAILURE (1 x Activation set in rep range stated after each exercise plus 5 x Myo Rep sets)


Legs

• Leg Extensions on Machine 1 (10-15 reps)

81kgs x 15+3+3+3+3+3

• Prone Leg Curls (10-15 reps)

50kgs x 12+3+3+3+3+3

• Abductors (10-15 reps)

55kgs x 15+3+3+3+3+3

• Adductors (10-15 reps)

55kgs x 15+3+3+3+3+3

• Standing Calf Raise (10-15 reps)

50kgs* x 15+3+3+3+3+3


Obliques

• DB Side Bends (15-20 reps)

12.5kgs x 15+3+3+3+3+3

* no allowance for any machine resistanc
** supersets


Progression Protocol

Once the max target reps are achieved on the activation set the weight will be increased by 5-10%
 
Friday 09 August 2024 @ 22:15hrs


Training protocol

Myo Reps performed close to TECHNICAL FAILURE (1 x Activation set in rep range stated after each exercise plus 5 x Myo Rep sets)


Back

• Unilateral Chest Supported Rows (10-15 reps)

37.5kgs* x 15+3+3+3+3+3

• Unilateral High Pulley Row (10-15 reps)

35kgs* x 15+3+3+3+3+3

• Unilateral Chest Supported T Bar Rows (10-15 reps)

12.5kgs* x 12+3+3+3+3+3

• DB Shrugs (10-15 reps)

37.5kgs x 15+3+3+3+3+3

* no allowance for any machine resistance


Biceps

• Cable (Machine 1) Rope Hammer Curls (10-15 reps)

25kgs x 15+3+3+3+3+3

• Cable (Machine 1) EZ Bar Curls (10-15 reps)

25kgs x 13+3+3+3+3+3

• Cable (Machine 1) Bayesian Curls (10-15 reps)

12.5kgs x 15+3+3+3+3+3


Progression Protocol

Once the max target reps are achieved on the activation set the weight will be increased by 5-10%
 
Last edited:
Saturday 10 August 2024 @ 20:40hrs


Training protocol

Myo Reps performed close to TECHNICAL FAILURE (1 x Activation set in rep range stated after each exercise plus 5 x Myo Rep sets)


Chest

• Pin Selected Incline Chest Press Machine (10-15 reps)

70kgs x 13+3+3+3+2+2

• Pin Selected Flat Chest Press Machine (10-15 reps)

55kgs x 15+3+3+3+3+3

• Dips (10-15 reps) Bodyweight in gym clothes

87kgs x 13+3+3+3+3+3


Delts - Lateral & Posterior heads

• Lateral Raise Machine (10-15 reps)

50kgs x 13+3+3+3+3+3

• Rear Delt Fly Machine (10-15 reps)

59kgs x 15+3+3+3+3+3


Triceps

• Cable (Machine 1) Rope Tricep Extensions (10-15 reps)

20kgs x 15+3+3+3+3+3

• Cable (Machine 1) OH Rope Tricep Extensions (10-15 reps)

20kgs x 15+3+3+3+3+3

• Cable (Machine 1) Tricep Pushdowns (10-15 reps)

20kgs x 15+3+3+3+3+3


Abs

• Ab Crunch Machine 2 (20-25 reps)

55kgs x 25+5+5+5+5+5


Progression Protocol

Once the max target reps are achieved on the activation set the weight will be increased by 5-10%
 
Monday 12 August 2024 @ 10:45hrs


Training protocol

Myo Reps performed close to TECHNICAL FAILURE (1 x Activation set in rep range stated after each exercise plus 5 x Myo Rep sets)


Legs

• Leg Extensions on Machine 2 (10-15 reps)

105kgs x 15+3+3+3+3+3

• Prone Leg Curls (10-15 reps)

50kgs x 15+3+3+3+3+3

• Abductors (10-15 reps)

60kgs x 12+3+3+3+3+3

• Adductors (10-15 reps)

60kgs x 12+3+3+3+3+3

• Standing Calf Raise (15-20 reps)

50kgs* x 17+4+4+4+4+4

* no allowance for any machine resistance

Obliques

• DB Side Bends (20-25 reps)

15kgs x 20+4+4+4+4+4


Progression Protocol

Once the max target reps are achieved on the activation set the weight will be increased by 5-10%
 
Thursday 15 August 2024 @ 13:30hrs


Training protocol

Myo Reps performed close to TECHNICAL FAILURE (1 x Activation set in rep range stated after each exercise plus 5 x Myo Rep sets)


Back

• Unilateral Chest Supported Rows (10-15 reps)

40kgs* x 15+5+4+3+3+3

• Unilateral High Pulley Row (10-15 reps)

37.5kgs* x 15+4+4+3+3+2

• Unilateral Chest Supported T Bar Rows (10-15 reps)

12.5kgs* x 12+4+4+3+3+3

• DB Shrugs (10-15 reps)

37.5kgs x 15+7+6+5+4+4

* no allowance for any machine resistance


Biceps

• Cable (Machine 1) Rope Hammer Curls (10-15 reps)

25kgs x 15+6+5+5+5+4

• Cable (Machine 1) EZ Bar Curls (10-15 reps)

25kgs x 15+5+4+4+3+3

• Cable (Machine 1) Bayesian Curls (10-15 reps)

12.5kgs x 15+6+5+5+5+5


Abs

• Ab Crunch Machine 2 (20-25 reps)

60kgs x 25+10+9+7+6+5


Progression Protocol

Once the max target reps are achieved on the activation set the weight will be increased by 5-10%
 
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