mickc1965 training log

Friday 27 February 2025 @ 22:50hrs

Training Protocol - All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise.

Rest periods - 2 minute rounds.


Back

• Hammer Strength Plate Loaded (including starting resistance of 8.2kgs) Pullover Machine (1x 4-8)

3x warm up sets
168.2kgs (80kgs) x 7

• Nautilus Iso-lateral Plate Loaded (including starting resistance of 3.6kgs per arm) Chest Supported Seated Single Arm Neutral Grip Low Row (1x 4-8)

2x warm up sets
76.1kgs (72.5kgs) x 8

• Nautilus Iso-lateral Plate Loaded (including starting resistance of 3.6kgs per arm) Chest Supported Seated Single Arm Neutral Grip Low Row (1x 4-8)

2x warm up sets
76.1kgs (72.5kgs) x 8

• BB Rack Pulls (1x4-8)

125kgs x 6

• BB Kelso Shrugs Chest Supported on Incline Bench (1x4-8)

120kgs x 10


Biceps & Forearms

• Seated DB Alternating Curls (1x 6-12)

22.5kgs x 9

• Seated DB Concentration Curls (1x 6-12)

22.5kgs x 8

• Seated DB Hammer Curls (1x 6-12)

22.5kgs x 10

• DB Single Wrist Curls alternating with Reverse Wrist Curls (1x 6-12)

27.5kgs x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Sunday 01 March 2025 @ 23:20hrs

Training Protocol - All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise.

Rest Periods - 2 minute rounds.


Chest

• DB Incline Flies (1x 6-12)

22.5kgs (per hand) x 12

• DB Flat Flies (1x 6-12)

22.5kgs (per hand) x 12

• DB Decline Flies (1x 6-12)

22.5kgs (per hand) x 12

• Smith Machine Incline Press ^ (1x 4-8) - 60kgs x 12


Triceps

• Cable (Nautilus Inspiration 1 - P17) Single Arm Cross Body Tricep Extensions (1x 6-12)

20kgs x 10

• Cable (Nautilus Inspiration 1 - P16) OH Single Arm Tricep Extensions (1x 6-12)

22.5kgs x 9

• Cable (Nautilus Inspiration 1 - P15) Single Arm Tricep Pushdowns (1x 6-12)

25kgs x 8


Delts

• DB Seated Side Lateral Raises (1x 6-12)

17.5kgs x 11

• DB Chest Supported Rear Flies (1x 6-12)

17.5kgs x 11


Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest.


Adductors

• Hammer Strength Pin Selected (P8) Seated Adductor Machine (1x AMRAP +5)

163kgs (max +20kgs) x 16+5+5+5+5+5


Quads (Isolation)

• Hammer Strength Pin Selected Leg Extensions | | (1x 6-12 +5)

3x warm up sets
110kgs x 8+2+2+2+2+2


Hamstrings (Isolation)

• Hammer Strength Pin Selected Prone Leg Curls (1x 6-12 +5)

3x warm up sets
81kgs x 12+2+2+2+2+2


Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Tuesday 03 March 2025 @ 23:24hrs

Training Protocol - Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest.


Back

• Hammer Strength Plate Loaded (including starting resistance of 8.2kgs) Pullover Machine (1x 8-12 +5)

2x warm up sets
128.2kgs x 12+3+3+2+2+2

• Nautilus Iso-lateral Plate Loaded (including starting resistance of 3.6kgs per arm) Chest Supported Seated Neutral Grip Low Row (1x 8-12 +5)

2x warm up sets
53.6kgs x 10+3+2+2+2+2

• BB Kelso Shrugs Chest Supported on Incline Bench (1x8-12 +5)

120kgs x 10+3+3+3+3+2

No lower back work tonight due to a little discomfort from previous injury


Biceps

• Seated DB Alternating Curls (1x 10-15 +5)

20kgs x 12+3+3+3+2+2


Progression Protocol - Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Thursday 05 March 2025 @ 23.22hrs

Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest.


Delts

• DB Seated Side Lateral Raises (1x12+ rep activation set plus 5 RP sets)

15kgs x 15+7+5+5+5+5

• DB Chest Supported Rear Flies (1x12+ rep activation set plus 5 RP sets)

15kgs x 14+6+5+5+5+5


Chest

• Smith Machine (excluding starting weight) Incline Press (1x12+ rep activation set plus 5 RP sets)

60kgs x 14+3+3+3+3+3


Triceps

• Cable (Nautilus Instinct 1 - P28) Single Arm Cross Body Tricep Extensions (1x12+ rep activation set plus 5 RP sets)

17.5kgs x 14+4+3+3+3+3


Adductors

• Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x12+ rep activation set plus 5 RP sets)

168kgs (max +25kgs) x 15+5+5+4+4+4


Quads (Isolation)

• Hammer Strength Pin Selected Leg Extensions | | (1x12+ rep activation set plus 5 RP sets)

3x warm up sets
96kgs x 14+4+3+3+3+3


Hamstrings (Isolation)

• Hammer Strength Pin Selected Prone Leg Curls (1x12+ rep activation set plus 5 RP sets)

3x warm up sets
74kgs x 13+4+3+3+2+2


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Saturday 07 March 2025 @ 23:35hrs

Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest.


Back

• Hammer Strength Plate Loaded (including starting resistance of 8.2kgs) Pullover Machine (1x12+ rep activation set plus 5 RP sets)

2x warm up sets
128.2kgs x 13+3+3+3+2+2

• Nautilus Iso-lateral Plate Loaded (including starting resistance of 3.6kgs per arm) Chest Supported Seated Neutral Grip Low Row (1x12+ rep activation set plus 5 RP sets)

2x warm up sets
53.6kgs per arm x 11+3+2+2+2+2

• BB Kelso Shrugs Chest Supported on Incline Bench (1x12+ rep activation set plus 5 RP sets)

110kgs x 13+4+4+3+3+3

No lower back work tonight due to a little discomfort from previous injury


Rear Delts

• DB Chest Supported Rear Flies (1x12+ rep activation set plus 5 RP sets)

15kgs x 15+5+5+5+5+5


Biceps

• Seated DB Alternating Curls (1x12+ rep activation set plus 5 RP sets)

20kgs x 12+3+3+3+3+3


Forearms

• DB Single Wrist Curls alternating with Reverse Wrist Curls (1x12+ rep activation set plus 5 RP sets)

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


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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