mickc1965 training log

Friday 08 August 2025

Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds.


Delts

• Seated Side Lateral Raise Machine (2x 4-8) - 53kgs x 8, 6

• Rear Delt Flies Machine (2x 4-8) - 61kgs x 8, 8


Chest

• Cable (Spirit) Ladder Flies (6x 4-8) - 22.7kgs (per hand) x 8, 8, 8, 8, 8, 8

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (2x 4-8) - 108.7kgs x

7, 5


Triceps

• Cable (Spirit) OH Single Arm Tricep Extensions (2x 4-8) - 40.8kgs x 6, 5


Quads

• Leg Extensions || (4x 4-8) - 75kgs x 8, 8, 7, 7


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Monday 11 August 2025

Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds.


Back

• Iso-lateral Plate Loaded Chest Supported Seated Low Row (2x 4-8) - 60kgs per arm x 8, 5

• Iso-lateral Plate Loaded Lat Pulldown (2x 4-8) - 55kgs per arm x 6, 4

• Hammer Strength Back Extension (2x AMRAP) - 143kgs x 10, 7

• Cable (Instinct) Machine Shrugs (2x AMRAP) - 100kgs (max) x 13, 10


Biceps

• Cable (Instinct) Single Arm Rope Hammer Curls (2x 4-8) - 17.5kgs x 8, 6


Hamstrings

• Seated Leg Curls (3x 4-8) 89kgs x 8, 8, 8


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Tuesday 12 August 2025

Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds.


Delts

• Seated Side Lateral Raise Machine (2x 4-8) - 60kgs x 6, 6

• Rear Delt Flies Machine (2x 4-8) - 68kgs x 8, 8


Chest

• Cable (Instinct) L2H Flies (2x 4-8) - 15kgs (per hand) x 8, 8

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (2x 4-8) - 108.7kgs x

8, 6


Triceps

• Cable (Spirit) Single Arm Cross Body Tricep Extensions (2x 4-8) - 36.3kgs x 8, 6


Quads

• Leg Extensions || (4x 4-8) - 80kgs x 8, 8, 7, 7


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Thursday 14 August 2025

Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds.


Back

• Iso-lateral Plate Loaded Chest Supported Seated Low Row (2x 4-8) - 62.5kgs per arm x 7, 5

• Hammer Strength Back Extension (2x AMRAP) - 143kgs (max) x 10, 7

• Iso-lateral Plate Loaded Lat Pulldown (2x 4-8) - 55kgs per arm x 7, 5

• Dual Stack Cable (Inspiration) Machine Shrugs (2 x AMRAP) - 100kgs (max) x 15, 11


Biceps

• Cable (Inspiration) Single Arm Bayesian Curl (1x 4-8) - 17.5kgs x 8

• Cable (Inspiration) EZ Bar Curl (1x 4-8) - 35kgs x 8

• Cable (Inspiration) Single Arm Rope Hammer Curls (1x 4-8) - 15kgs x 8


Hamstrings

• Prone Leg Curls (3x 4-8) - 83.5kgs x 8, 5, 4*


* failed on the concentric portion on the next rep.

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