mickc1965 training log

Thursday 09 January 2025

13:00hrs - Legs & Delts

Myo Reps: Target rep range for the activation set and the number of myo reps sets are stated after each exercise, all sets performed to TECHNICAL FAILURE.

• Leg Extensions 1 | | (1x10 +5)

96kgs x 10+4+4+3+3+2

• Prone Leg Curls (1x10 +5)

69kgs x 8+3+3+2+2+2

• Seated Abductor Machine (1x15 +5)

90kgs x 12+4+4+3+3+3

• Seated Adductor Machine (1x15 +5)

90kgs x 12+3+3+2+2+1

• Cable 1 (1:1) Side Lateral Raises (1x10 +5)

7.5kgs x 10+4+4+4+4+3

• Cable 1 (1:1) Face Pulls (1x10 +5)

25kgs x 10+5+4+4+3+3

Progression Protocol: Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.
 
Friday 10 January 2025

07:30hrs - Waking Body Weight @ 87.5kgs

08:00hrs - Back & Biceps

Myo Reps - Target rep range for the activation set and the number of myo reps sets are stated after each exercise, all sets performed to TECHNICAL FAILURE.

• Medium Mag Grip Cable (1:1) Row (1x10 +5)

99.7kgs x 9+3+2+2+2+2

• Wide Mag Grip Cable (1:1) Row (1x10 +5)

99.7kgs x 7+2+2+2+2+1

• Straight Arm Cable (2:1) Pulldown (1x10 +5)

81.5kgs x 10+3+3+3+2+2

• Shrugs on Viking Press / Calf Raise Machine (1x15 +5)

140kgs x 13+5+4+4+3+3

• Cable 1 (1:1) Hammer Curl (1x10 +5)

37.5kgs x 10+4+3+3+3+2

Progression Protocol: Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.
 
Saturday 11 January 2025

Waking Body Weight (03:15hrs) @ 87.7kgs

Down 3.5kgs overall since 31 December (91.2kgs), slight increase on yesterday (+0.5kgs) but that’s to be expected as normal eating has resumed following bout of diarrhoea
 
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Saturday 11 January 2025

Chest, Delts & Triceps

Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE.

• Smith Machine Flat Press (1x10 +5)

75kgs x 10+3+3+3+2+2

• Cable 1 (1:1) Flies (1x10 +5)

12.5kgs (per hand) x 13+5+4+4+4+3

• Cable 1 (1:1) Tricep Extensions (1x10 +5)

30kgs x 10+4+4+3+3+2

• Cable 1 (1:1) Side Lateral Raises (1x10 +5)

10kgs x 8+3+3+2+2+2

• Cable 1 (1:1) Face Pulls (1x10 +5)

27.5kgs x 10+5+4+4+3+3

Progression Protocol - Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.
 
Sunday 12 January 2025

Waking Body Weight (05:30hrs) @ 87.7kgs

Down 3.5kgs overall since 31 December (91.2kgs), no change from yesterday
 
Sunday 12 January 2025

Legs & Core

Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE.

• Leg Extensions 2 | | (1x15 +5)

95kgs x 15+5+4+4+3+3

• Single Leg Curls (1x15 +5)

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

• Seated Abductor Machine (1x15 +5)

90kgs x 12+5+5+4+4+4

• Seated Adductor Machine (1x15 +5)

90kgs x 12+4+3+3+2+2

• Cable 1 (1:1) Oblique Twists (1x15 +5)

17.5kgs x 12+5+4+3+3+3

Progression Protocol - Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.
 
Monday 13 January 2025

Waking Body Weight (05:30hrs) @ 90.0kgs

Down 1.2kgs overall since 31 December (91.2kgs), increase on yesterday (2.3kgs) big of a binge day yesterday and a s**t loads of carbs
 
Tuesday 14 January 2025

Waking Body Weight (05:30hrs) @ 90.1kgs

Down 1.1kgs overall since 31 December (91.2kgs), slight increase on yesterday (0.1kgs)
 
Wednesday 15 January 2025

Waking Body Weight (08:30hrs) @ 89.7kgs

Down 1.4kgs overall since 31 December (91.2kgs), slight decrease on yesterdays weigh in (0.4kgs)
 
Wednesday 15 January 2025

Back, Biceps, Hams & Adductors

Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE.

• Seated Leg Curls (1x10 +5)

79kgs x 9+3+3+1+1+1

• Seated Adductor Machine (1xAMRAP +5)

90kgs x 12+4+3+3+2+1

• Narrow Mag Grip Cable (1:1) Row (1x10 +5)

99.7kgs x 8+2+2+2+2+2

• Straight Arm Cable (2:1) Pulldown (1x10 +5)

78kgs x 10+4+3+3+3+3

• Shrugs on Viking Press / Calf Raise Machine (1xAMRAP +5)

140kgs x 15+6+5+5+4+4

• Cable 1 (1:1) Bayesian Curl (1x10 +5)

15kgs per hand x 10+4+4+3+3+3

• Cable 1 (1:1) Crunch (1xAMRAP +5)

40kgs x 12+4+4+3+3+3

Progression Protocol - Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.
 
Thursday 16 January 2025

Waking Body Weight (08:30hrs) @ 88.4kgs

Down 2.8kgs overall since 31 December (91.2kgs), 1.3kg decrease on yesterdays weigh in.
 
Thursday 16 January 2025

Chest, Delts, Triceps, Quads & Abductors

Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE.

• Leg Extensions 1 | | (1x15 +5)

97kgs x 10+4+4+3+3+2

• Seated Adductor Machine (1xAMRAP +5)

60kgs x 20+10+8+7+6+6

• Smith Machine Decline Press (1x10 +5)

75kgs x 9+2+2

Pain in right shoulder so stopped immediately

• Cable 1 (1:1) Tricep Pushdowns (1x10 +5)

40kgs x 10+4+4+3+3+3

• Cable 1 (1:1) Side Lateral Raises (1x10 +5)

7.5kgs x 9+3+3+3+3+3

• Cable 1 (1:1) Face Pulls (1x10 +5)

30kgs x 8+4+4+4+3+3

Progression Protocol - Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.
 
Friday 17 January 2025

Waking Body Weight (08:00hrs) @ 87.9kgs

Down 3.3kgs overall since 31 December (91.2kgs), 0.5kg decrease on yesterdays weigh in.

Planned rest day.
 
Saturday 18 January 2025

Waking Body Weight (09:00hrs) @ 87.9kgs

Down 3.3kgs overall since 31 December (91.2kgs), no change on yesterdays weigh in
 
Saturday 18 January 2025

Back, Biceps, Hams & Adductors

Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE.

• Prone Leg Curls (1x15 +5) - 59kgs

12+3+3+3+2+2

• Seated Adductor Machine (1xAMRAP +5) - 60kgs

22+9+7+6+5+4

• Medium Mag Grip Cable (1:1) Row (1x10 +5)

99.7kgs x 9+3+2+3+2+2

• Medium Mag Grip Cable (1:1) Pulldown (1x10 +5)

86kgs x 8+3+3+2+2+2

• Shrugs on Viking Press / Calf Raise Machine (1xAMRAP +5)

140kgs x 15+6+6+5+5+4

• Cable 1 (1:1) Straight Bar Curl (1x10 +5)

27kgs x 12+3+3+3+2+2

Progression Protocol - Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.
 
Sunday 19 January 2025

Waking Body Weight (11:00hrs) @ 87.8kgs

Late weigh in as was out until 3am, down 3.4kgs overall since 31 December (91.2kgs), 0.1kg decrease on yesterdays weigh in
 
Sunday 19 January 2025

Chest, Delts, Triceps, Quads & Abductors

Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE.

• Leg Extensions 1 | | (1x15 +5)

86kgs x 15+4+4+4+3+3

• Seated Abductor Machine (1xAMRAP +5)

60kgs x 22+11+10+8+7+6

• Smith Machine Incline Press (1x10 +5)

75kgs x 8+3+3+2+2+2

• Cable 2 (2:1) Side Lateral Raises (1x10 +5)

18.1kgs x 10+2+2+2+2+2

• Cable 2 (2:1) Face Pulls (1x10 +5)

49.8kgs x 10+4+4+4+4+4

• Cable 1 (1:1) OH Tricep Extensions (1x10 +5)

27.5kgs x 15+5+4+3+3+2

Wrong weight selected so had to up the reps on the activation set

Progression Protocol - Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.
 
Monday 20 January 2025

Waking Body Weight (08:00hrs) @ 87.8kgs

Down 3.4kgs overall since 31 December (91.2kgs), no change on yesterdays weigh in



Planned rest day.
 
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