mickc1965 training log

Wednesday 04 December 2024 @ 04:15hrs

Leg Day - Training Protocol (1 x AMRAP): The single working set rep target is 6 reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE


• Single Leg Extensions (2) | | - 50kgs x 10

• Single Leg Extensions (2) / \ - 50kgs x 10

• Single Leg Extensions (2) \ / - 50kgs x 10


• Standing Leg Curls (2) - 40kgs x 5

• Seated Single Leg Curls - 39kgs x 6

• Prone Single Leg Curls - 36kgs x 5


• Seated Abductor Machine - 82.5kgs x 6

• Seated Adductor Machine - 82.5kgs x 6


• 45° Leg Press^ - 120kgs x 6


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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Thursday 05 December 2024 @ 12:50hrs

Push Day - Training Protocol (1 x AMRAP): The single working set rep target is 6 reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE


• Smith Machine Incline Press - 80kgs x 5

• Smith Machine Flat Press - 75kgs x 6

• Smith Machine Decline Press - 70kgs x 6


• Cable (2) L2H Flies - 22.7kgs (per hand) x 9

• Cable (2) Flies - 22.7kgs (per hand) x 10

• Cable (2) H2L Flies - 22.7kgs (per hand) x 10


• OH Cable (2) Tricep Extensions - 68kgs x 6

• Cable (2) Tricep Extensions - 68kgs x 6

• Cable (2) Tricep Pushdowns - 68kgs x 6


• Lateral Raise Machine - 61kgs x 6

• Rear Delt Machine - 87kgs x 6


• Hanging Knee Raises (AMRAP) - BW x 12


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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Saturday 07 December 2024 @ 03:45hrs

Pull Day - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE


• Narrow Mag Grip Cable Row - 104.2kgs x 6

• Medium Mag Grip Cable Row - 99.7kgs x 8

• Wide Mag Grip Cable Row - 99.7kgs x 6

• Supinated Grip Cable Row - 86kgs x 6


• Medium Mag Grip Pulldown - 86kgs x 6

• Straight Arm Pulldown (2) - 86kgs x 4*


• Cable (2) Bayesian Curl - 33.7kgs x 6

• Cable (2) Straight Bar Curl - 58.9kgs x 6

• Cable (2) Hammer Curl - 72.5kgs x 6


• Smith Machine Shrug - 140kgs x 6


• Russian Twists (AMRAP) - 17.5kgs x 10


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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Sunday 08 December 2024 @ 02:55hrs

Leg Day - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE


• Single Leg Extensions (1) | | - 45kgs x 6

• Single Leg Extensions (1) / \ - 45kgs x 6

• Single Leg Extensions (1) \ / - 45kgs x 6


• Standing Leg Curls (1) - 32kgs x 6

• Seated Single Leg Curls - 41.3kgs x 5

• Prone Single Leg Curls - 36kgs x 6


• Seated Abductor Machine (AMRAP) - 82.5kgs x 12

• Seated Adductor Machine (AMRAP) - 82.5kgs x 11


• 45° Leg Press^ - 120kgs x 6


• Ab Crunch 2 (AMRAP) - 70kgs x 15


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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Monday 09 December 2024 @ 09:20hrs

Push Day - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE


• Smith Machine Incline Press - 80kgs x 5

• Smith Machine Flat Press - 80kgs x 5

• Smith Machine Decline Press - 75kgs x 5

• Cable (2) L2H Flies - 27.2kgs (per hand) x 6

• Cable (2) Flies - 27.2kgs (per hand) x 6

• Cable (2) H2L Flies - 27.2kgs (per hand) x 6


• OH Cable (2) Tricep Extensions - 69kgs x 5*

• Cable (2) Tricep Extensions - 69kgs x 6

• Cable (2) Tricep Pushdowns - 72.5kgs x 6


• Lateral Raise Machine - 62kgs x 6

• Rear Delt Machine - 88kgs x 6


• Hanging Knee Raises (AMRAP) - BW x 12


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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Last edited:
Thinking of changing things around a bit from my current PPL twice per week, considering upping leg training frequency so proposing

Day 1 - Chest, Triceps & Core
Day 2 - Legs & Delts
Day 3 - Back & Biceps
Day 4 - Legs & Delts

Then rinse and repeat taking rest days as and when body requires a break or skipping the odd leg day
 
Tuesday 10 December 2024 @ 08:30hrs

Leg & Delts Day - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE


• Single Leg Extensions (2) | | - 57.5kgs x 6

• Single Leg Extensions (2) / \ - 57.5kgs x 6

• Single Leg Extensions (2) \ / - 57.5kgs x 6


• Standing Leg Curls (2) - 40kgs x 5

• Seated Single Leg Curls - 41.3kgs x 6

• Prone Single Leg Curls - 37kgs x 6


• Seated Abductor Machine (AMRAP) - 82.5kgs x 13

• Seated Adductor Machine (AMRAP) - 82.5kgs x 12


• Lateral Raise Machine - 63kgs x 5

• Rear Delt Machine - 89kgs x 5


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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Wednesday 11 December 2024 @ 04:05hrs

Pull Day - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE


• Narrow Mag Grip Cable Row - 108.7kgs x 5

• Medium Mag Grip Cable Row - 104.2kgs x 6

• Wide Mag Grip Cable Row - 104.2kgs x 6

• Supinated Grip Cable Row - 90.5kgs x 6


• Medium Mag Grip Pulldown - 90.5kgs x 6

• Straight Arm Pulldown (#2) - 86kgs x 4*


• Cable (#2) Bayesian Curl - 34.2kgs x 6

• Cable (#2) Straight Bar Curl - 59.9kgs x 6

• Cable (#2) Hammer Curl - 73.5kgs x 6


• Smith Machine Shrugs (AMRAP) - 150kgs x 6

• Calf Raise / Viking Press Machine Shrugs (AMRAP) - 80kgs x 12


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

# Cable Machine 2:1 ratio
* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Thursday 12 December 2024 @ 04:10hrs

Legs & Delts - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE


• Single Leg Extensions (1) | | - 46kgs x 6

• Single Leg Extensions (1) / \ - 46kgs x 6

• Single Leg Extensions (1) \ / - 46kgs x 6


• Standing Leg Curls (1) - 33kgs x 6

• Seated Single Leg Curls - 43.6kgs x 4

• Prone Single Leg Curls - 38kgs x 5


• Seated Abductor Machine (AMRAP) - 82.5kgs x 14

• Seated Adductor Machine (AMRAP) - 82.5kgs x 14


• DB Side Lateral Raises - 6kgs x 10

• Cable 2 (2:1) Side Lateral Raises - 13.6kgs x 6


• DB Rear Delt Raises - 6kgs x 10

• Cable 2 (2:1) Face Pulls - 27.2kgs x 6


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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Friday 13 December 2024

Woke to the alarm at 3:30am and felt rough as f**k so decision was made to go back to sleep and assess how I felt after my 12 hour shift at 7pm.

Still felt under the weather so opted to an early to bed night (9pm) and take today as a rest day
 
Saturday 14 December 2024 @ 11:45hrs

Still not feeling great but better than I did at 4am when I initially woke up

Chest, Triceps & Core - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE


• Smith Machine Incline Press - 80kgs x 5

• Smith Machine Flat Press - 80kgs x 5

• Smith Machine Decline Press - 75kgs x 6

• Cable 2 (2:1) L2H Flies - 28.2kgs (per hand) x 6

• Cable 2 (2:1) Flies - 28.2kgs (per hand) x 6

• Cable 2 (2:1) H2L Flies - 28.2kgs (per hand) x 6


• Cable 2 (2:1) OH Tricep Extensions - 69kgs x 6

• Cable 2 (2:1) Tricep Extensions - 70kgs x 6

• Cable 2 (2:1) Tricep Pushdowns - 77kgs x 6


• Hanging Knee Raises (AMRAP) - BW x 15

• Cable 1 Oblique Twists (AMRAP) - 15kgs x 10

• Cable 1 Crunch (AMRAP) - 30kgs x 15


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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Sunday 15 December 2024 @ 01.35hrs

Legs & Delts - Training Protocol (1 x AMRAP): The single working set rep target is 4-6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE


• Single Leg Extensions (2) / \ - 60kgs x 6

• Single Leg Extensions (2) \ / - 60kgs x 6

• Single Leg Extensions (2) | | - 60kgs x 6


• Standing Leg Curls (2) - 40kgs x 6

• Seated Single Leg Curls - 43.6kgs x 5

• Prone Single Leg Curls - 38kgs x 6


• Seated Abductor Machine (10-15) - 85kgs x 10

• Seated Adductor Machine (10-15) - 85kgs x 10


• DB Side Lateral Raises (6-10) - 7.5kgs x 10

• Cable 2 (2:1) Side Lateral Raises (6-10) - 14.6kgs x 8


• DB Rear Delt Raises (6-10) - 7.5kgs x 10

• Cable 2 (2:1) Face Pulls (6-10) - 27.2kgs x 10


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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Monday 16 December 2024 @ 02:50hrs

Back & Biceps - Training Protocol (1 x AMRAP): The single working set rep target is 4-6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE


• Narrow Mag Grip Cable (1:1) Row - 108.7kgs x 5*

• Medium Mag Grip Cable (1:1) Row - 108.7kgs x 5

• Wide Mag Grip Cable (1:1) Row - 108.7kgs x 6

• Supinated Grip Cable (1:1) Row - 95.1kgs x 6


• Medium Mag Grip Pulldown (1:1) - 95.1kgs x 5

• Straight Arm Pulldown (2:1) - 86kgs x 5


• Cable 2 (2:1) Bayesian Curl - 35kgs x 6

• Cable 2 (2:1) Straight Bar Curl - 60.9kgs x 6

• Cable 2 (2:1) Hammer Curl - 74.5kgs x


• Smith Machine Shrugs (6-10) - 150kgs x 8

• Viking Press / Calf Raise Machine Shrugs (6-10) - 100kgs x 10


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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Tuesday 17 December 2024 @ 04:10hrs

Legs & Delts - Training Protocol (1 x AMRAP): The single working set rep target is 4-6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE


• Single Leg Extensions 2 / \ - 62.5kgs x 5

• Single Leg Extensions 2 \ / - 62.5kgs x 5

• Single Leg Extensions 2 | | - 62.5kgs x 5



• Standing Leg Curls 2 - 42.5kgs x 5

• Seated Single Leg Curls - 43.6kgs x 6

• Prone Single Leg Curls - 39kgs x 4



• Seated Abductor Machine (10-15) - 85kgs x 11

• Seated Adductor Machine (10-15) - 85kgs x 11



• DB Side Lateral Raises (6-10) - 10kgs x 8

• Cable 2 (2:1) Side Lateral Raises (6-10) - 14.6kgs x 8

• DB Rear Delt Raises (6-10) - 10kgs x 8

• Cable 2 (2:1) Face Pulls (6-10) - 31.7kgs x 10


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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Wednesday 18 December 2024 @ 04:35hrs

Chest, Triceps & Core - Training Protocol (1 x AMRAP): The single working set rep target is 4-6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE



• Smith Machine Incline Press - 80kgs x 6

• Smith Machine Flat Press - 80kgs x 5

• Smith Machine Decline Press - 80kgs x 5



• Cable 2 (2:1) L2H Flies (6-10) - 29.2kgs (per hand) x 10

• Cable 2 (2:1) Flies (6-10) - 29.2kgs (per hand) x 10

• Cable 2 (2:1) H2L Flies (6-10) - 29.2kgs (per hand) x 10



• Cable 2 (2:1) OH Tricep Extensions (6-10) - 69kgs x 8

• Cable 2 (2:1) Tricep Extensions (6-10) - 69kgs x 9

• Cable 2 (2:1) Tricep Pushdowns (6-10) - 77kgs x 10



• Hanging Knee Raises (AMRAP) - BW x 15

• Cable 1 Oblique Twists (AMRAP) - 15kgs x 11

• Cable 1 Crunch (AMRAP) - 32.5kgs x 15


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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Last edited:
Friday 20 December 2024 @ 22:30hrs

Back & Biceps - Training Protocol (1 x AMRAP): The single working set rep target is stated after each exercise with all sets performed to TECHNICAL FAILURE


• Narrow Mag Grip Cable (1:1) Row - 108.7kgs x 5

• Medium Mag Grip Cable (1:1) Row - 108.7kgs x 6

• Wide Mag Grip Cable (1:1) Row - 113.3kgs x 5

• Supinated Grip Cable (1:1) Row - 99.7kgs x 4



• Medium Mag Grip Pulldown (1:1) - 95.1kgs x 6

• Straight Arm Pulldown (2:1) - 86kgs x 6



• Cable 2 (2:1) Bayesian Curl (6-10) - 36.2kgs x 6

• Cable 2 (2:1) Straight Bar Curl (6-10) - 61.9kgs x 7

• Cable 2 (2:1) Hammer Curl (6-10) - 73.5kgs x 8



• Smith Machine Shrugs (6-10) - 150kgs x 8

• Viking Press / Calf Raise Machine Shrugs (6-10) - 120kgs x 10


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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Saturday 21 December 2024 @ 19:30hrs

Legs & Delts - Training Protocol (1 x AMRAP): The single working set rep target is stated after each exercise with all sets performed to TECHNICAL FAILURE


• Leg Extensions 2 / \ (6-10) - 100kgs x 10

• Leg Extensions 2 \ / (6-10) - 100kgs x 10

• Leg Extensions 2 | | (6-10) - 100kgs x 10



• Standing Leg Curls 2 (6-10) - 35kgs x 10

• Seated Leg Curls (6-10) - 73kgs x 10

• Prone Leg Curls (6-10) - 68kgs x 8



• Seated Abductor Machine (10-15) - 85kgs x 12

• Seated Adductor Machine (10-15) - 85kgs x 12



• DB Side Lateral Raises (6-10) - 10kgs per hand x 10

• Cable 2 (2:1) Side Lateral Raises (6-10) - 14.6kgs per hand x 10



• DB Rear Delt Raises (6-10) - 10kgs per hand x 10

• Cable 2 (2:1) Face Pulls (6-10) - 36.2kgs x 10



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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Sunday 22 December 2024 @ 06:35hrs

Chest, Triceps & Core - Training Protocol (1 x AMRAP): The single working set rep target is stated after each exercise with all sets performed to TECHNICAL FAILURE


• Smith Machine Incline Press (4-6) - 82.5kgs x 5

• Smith Machine Flat Press (4-6) - 80kgs x 6

• Smith Machine Decline Press (4-6) - 80kgs x 6



• Cable 2 (2:1) L2H Flies (6-10) - 30.2kgs (per hand) x 10

• Cable 2 (2:1) Flies (6-10) - 30.2kgs (per hand) x 10

• Cable 2 (2:1) H2L Flies (6-10) - 30.2kgs (per hand) x 10



• Cable 2 (2:1) OH Tricep Extensions (6-10) - 69kgs x 10

• Cable 2 (2:1) Tricep Extensions (6-10) - 69kgs x 10

• Cable 2 (2:1) Tricep Pushdowns (6-10) - 81.5kgs x 10



• Hanging Knee Raises (AMRAP) - BW x 17

• Cable 1 (1:1) Oblique Twists (6-10) - 17.5kgs x 10

• Cable 1 (1:1) Crunch (6-10) - 37.5kgs x 10



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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Monday 23 December 2024 @ 11:45hrs

Legs & Delts - Training Protocol (1 x AMRAP): The single working set rep target is stated after each exercise with all sets performed to TECHNICAL FAILURE



• Leg Extensions 1 / \ (6-10) - 90kgs x 8

• Leg Extensions 1 \ / (6-10) - 90kgs x 8

• Leg Extensions 1 | | (6-10) - 90kgs x 8



• Standing Leg Curls 1 (6-10) - 32kgs x 10

• Seated Leg Curls (6-10) - 75.3kgs x 10

• Prone Leg Curls (6-10) - 68kgs x 9



• Seated Abductor Machine (10-15) - 85kgs x 13

• Seated Adductor Machine (10-15) - 85kgs x 13



• DB Side Lateral Raises (10-15) - 10kgs x 12

• Cable 2 (2:1) Side Lateral Raises (10-15) - 14.6kgs x 10

• DB Rear Delt Raises (10-15) - 10kgs x 12

• Cable 2 (2:1) Face Pulls (10-15) - 36.2kgs x 15



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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
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