mickc1965 training log

[mickc1965]

Tuesday 16 September 2025 @ 09:50hrs



Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise.



Delts

• Seated Side Lateral Raise Machine (1x 4-8) - 2x warm up sets, 74kgs x 6

• Rear Delt Fly Machine (1x 4-8) - 2x warm up sets, 101kgs x 7



Chest

• Pec Fly Machine (1x 4-8) - 2x warm up sets, 108kgs x 8

• Dips (1x AMRAP) - 104kgs (clothed body weight +10kgs) x 8

• Cable (Spirit) L2H Flies (1x 4-8) - 31.8kgs (per hand) x 8

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (1x 4-8) - 2x warm up sets, 116.2kgs x 5



Triceps (2 minute rounds)

• Cable (Spirit) Single Arm Cross Body Tricep Extensions (1x 4-8) - 40.8kgs x 5

• Cable (Spirit) OH Single Arm Tricep Extensions (1x 4-8) - 40.8kgs x 7

• Cable (Spirit) Single Arm Tricep Pushdowns (1x 4-8) - 49.9kgs x 4



Quads (2 minute rounds)

• Single Leg Extensions \/ (1x 4-8) - 2x warm up sets, 56.5kgs x 8

• Single Leg Extensions /\ (1x 4-8) - 56.5kgs x 8

• Single Leg Extensions || (1x 4-8) - 56.5kgs x 8

• Leg Extensions || (1x 4-8) - 112.5kgs x 8



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