mickc1965 training log

[mickc1965]

Sunday 20 October 2024 @ 16:00hrs

Training Protocol - Rest Pause: 2x warm up sets (~50% & ~75%) per exercise, 1st working set will be in the 4-8 rep range (unless stated after the exercise) followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5 seconds (focusing on TUT on the eccentric phase) and all sets will be performed to TECHNICAL FAILURE

Push Day

• Dips

88.8kgs (BW) x 8+2+2+2+2+2

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

• H2L Cable Flies on Machine 1

25kgs (12.5kgs per hand) x 8+4+3+3+3+3

• Lateral Raise Machine

50kgs x 8+3+3+2+2+2

• Rear Delt Machine

66kgs x 8+4+3+3+2+2

• Cable Tricep Pushdowns on Machine 1

32.5kgs x 8+4+2+2+2+2

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased next workout

 

[mickc1965]

Monday 21 October 2024 @ 03:25hrs

Training Protocol - Rest Pause: 2x warm up sets (~50% & ~75%) per exercise, 1st working set will be in the 4-8 rep range (unless stated after the exercise) followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5 seconds (focusing on TUT on the eccentric phase) and all sets will be performed to TECHNICAL FAILURE

Pull Day

• Seated Narrow Grip (V Bar) Cable Rows

72.5kgs x 8+3+2+2+2+2

• Supinated Grip Lat Pulldown with Angles 90

72.5kgs x 8+3+2+2+2+2

• Straight Arm Pulldown on Cable Machine 2 with bear grip attachment

55.3kgs x 8+3+3+2+2+2

• Smith Machine Kelso Shrugs with Versa Gripps**

40kgs x 8+3+3+3+2+2

• Cable (Machine 1) Bayesian Curls

15kgs (per hand) x 6+3+2+2+2+2

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased next workout

** no allowance for any machine resistance

 

[mickc1965]

Tuesday 22 October 2024 @ 11:00hrs

Training Protocol - Rest Pause: 2x warm up sets (~50% & ~75%) per exercise, 1st working set will be in the 4-8 rep range (unless stated after the exercise) followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5 seconds (focusing on TUT on the eccentric phase) and all sets will be performed to TECHNICAL FAILURE

Legs & Core Day

• Leg Extensions on Machine 2

91kgs x 8+4+3+2+2+2

• Standing Leg Curls on Machine 2

26kgs (per leg) x 8+4+3+3+3+3

• Seated Abductor Machine

61kgs x 8+3+3+2+2+2

• Seated Adductor Machine

61kgs x 8+3+3+3+2+2

• Hanging Knee Raises

BW x 6+3+3+2+2+2

• Rope Oblique Crunch on Machine 2

25kgs (per side) x 8+3+3+3+3+2

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased next workout

 

[mickc1965]

Wednesday 23 October 2024 @ 04:00hrs

Training Protocol - Rest Pause: 2x warm up sets (~50% & ~75%) per exercise, 1st working set will be in the 4-8 rep range (unless stated after the exercise) followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5 seconds (focusing on TUT on the eccentric phase) and all sets will be performed to TECHNICAL FAILURE

Push Day

• Smith Machine Incline Press**

55kgs x 8+3+3+2+2+2

• L2H Cable Flies on Machine 2

18.1kgs per hand x 8+3+2+2+2+2

• Cable OH Rope Tricep Extensions on Machine 2

36.2kgs x 8+4+3+3+3+2

• Lateral Raise Machine

50.125kgs x 8+3+3+3+3+2

• Rear Delt Machine

66.125kgs x 8+3+3+2+2+2

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased next workout

** no allowance for any machine resistance

 

[mickc1965]

Thursday 24 October 2024 @ 04:00hrs

Training Protocol - Rest Pause: 2x warm up sets (~50% & ~75%) per exercise, 1st working set will be in the 4-8 rep range (unless stated after the exercise) followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5 seconds (focusing on TUT on the eccentric phase) and all sets will be performed to TECHNICAL FAILURE

Pull Day

• Chest Supported Unilateral Rows with Versa Gripps**

86kgs x 8+2+2+2+2+2

• High Pulley Unilateral Lat Pulldown with Angles 90**

76kgs x 8+3+2+2+2+1

• Straight Arm Pulldown on Cable Machine 2 with bear grip attachment

55.8kgs x 8+3+2+2+2+2

• Smith Machine Kelso Shrugs**

45kgs x 8+2+2+2+2+2

• Hammer Curls on Cable Machine 2 with bear grip attachment

45.3kgs x 8+3+3+2+2+2

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased next workout

** no allowance for any machine resistance

 

[mickc1965]

Friday 25 October 2024 @ 04:00hrs

Training Protocol - Rest Pause: 2x warm up sets (~50% & ~75%) per exercise, 1st working set will be in the 4-8 rep range (unless stated after the exercise) followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5 seconds (focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise) and all sets will be performed to TECHNICAL FAILURE

Leg Day

• Leg Extensions on Machine 2

91.5kgs x 8+3+2+2+2+2

• Prone Leg Curls

46.5kgs x 8+3+3+2+2+2

• Seated Abductor Machine

61.5kgs x 8+3+3+2+2+2

• Seated Adductor Machine

61.5kgs x 8+3+2+3+2+2

• Sissy Squat Bench Machine (2.5:0:2.5:0)

BW x 8+2+2+2+2+2

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased next workout