mickc1965 training log

Thursday 29 June 2023

2:30am - Pecs, Delts, Triceps & Upper Abs (worked until 2am)

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

• Pin Selected Cable (Machine 2) Low to High Crossovers (3 x 8-12) - 11.5kgs (per hand) x 12, 8, 7

• Pin Selected Cable (Machine 2) Front Raises (3 x 8-12) - 10.25kgs (per hand) x 12, 10, 8

• Pin Selected Low to High Cable (Machine 2) Flies (2 x 8-12) - 21.6kgs (per hand) x 12, 10

• Barbell Incline Press (1 x 8-12) - 60kgs x 10

• Pin Selected Cable (Machine 2) Flies (2 x 8-12) - 21.85kgs (per hand) x 12, 10

• Barbell Flat Press (1 x 8-12) - 60kgs x 12

• Pin Selected High to Low Cable (Machine 2) Flies (2 x 8-12) - 21.85kgs (per hand) x 12, 10

• Barbell Decline Press (1 x 8-12) - 60kgs x 10

• Pin Selected Cable (Machine 2) Single Arm Crossbody Tricep Extensions (3 x 8-12) - 20.6kgs (per hand) x 12, 10, 8

• Pin Selected Cable (Machine 2) Single Arm Tricep Extensions (3 x 8-12) - 20.6kgs (per hand) x 12, 10, 8

• Pin Selected Cable (Machine 2) OH Tricep Rope Extensions (3 x 8-12) - 31.7kgs x 10, 8, 8

• Crunches (3 x 12) - 12, 12, 12

• Crunches Knees Up (3 x 12) - 12, 12, 12


11am - 199.2lbs
 
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Friday 30 June 2023

1:45am - Back, Biceps & Obliques (currently staying up overnight as keeping in line with night shifts as I have 13 night shifts (done 5) over a 20 day period)

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

• Pin Selected Wide Neutral Grip Seated Row (3 x 8-12) - 95kgs x 12, 7, 5

• Plate Loaded Chest Supported Low Row ** (3 x 8-12) - 85kgs x 12, 8, 6

• Plate Loaded Pullover Machine ** (3 x 8-12) - 90kgs x 12, 9, 8

• DB Shrugs with Versa Grips (3 x 15-20) - 40kgs (per hand) x 19, 15, 12

• Pin Selected Cable High Crossovers (3 x 8-12) - 13.6kgs (per hand) x 12, 10, 8

• Pin Selected Preacher Curls (3 x 8-12) - ??kgs x

• Pin Selected Seated Curl Machine (3 x 8-12) - 54kgs x 12, 10, 8

• Behind the Back Single Arm Cable Curls (3 x 8-12) - 15kgs (per hand) x 10, 7, 6

• Cable Rope Hammer Curls (3 x 8-12) - 25kgs x 10, 8, 7

• Alternating Knee Cruches (3 x 12) - 12, 12, 10

• Alternating Heel Tap (3 x 12) - 12, 12, 12

** denotes no allowance for any machine resistance


04:02 - 10:10, 11:40 - 12:20 - sleep / naps


10:30am - 197.0lbs
 
Last edited:
Saturday 01 July 2023

1:45am - Quads, Hams, Calves & Lower Abs, generally isolation exercises due to lack of a PCL (completely detached in right leg) but will reintroduce leg press

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

• Pin Selected Leg Extension (3 x 8-12) - 91kgs x 12, 10, 8

• Pin Selected Laying Leg Curls (3 x 8-12) - 59kgs x 12, 10, 8

• Pin Selected Adductor (3 x 12-15) - 67.5kgs x 15, 15, 15

• Pin Selected Abductor (3 x 12-15) - 72.5kgs x 15, 15, 12

• Pin Selected Leg Press **(3 x 8-12) - 100kgs x 12, 10, 8

• Pin Selected Seated Toe Press **(5 x 15-25) - 120kgs x 18, 14, 12, 12, 12

• Leg Raises (5 x 15) - 15, 15, 13, 12, 12

** denotes no allowance for any machine resistance

Sleep 04:45 - 10:00 (currently staying up overnight as keeping in line with night shifts as I have 13 night shifts (done 5) over a 20 day period)

Weight @ 11:00am - 197.0lbs
 
Sunday 02 July 2023


7:30am Pecs, Delts, Triceps & Upper Abs (Cable Machine 2) following 12 hour night shift


Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

• Pin Selected Cable (Machine 2) Low to High Crossovers (3 x 8-12) - 12.75kgs (per hand) x 10, 7, 6

• Pin Selected Cable (Machine 2) High Crossovers (3 x 8-12) - 14.85kgs (per hand) x 12, 10, 8

• Pin Selected Cable (Machine 2) Front Raises (3 x 8-12) - 10.875kgs (per hand) x 12, 10, 8

• Pin Selected Low to High Cable (Machine 2) Flies (2 x 8-12) - 21.85kgs (per hand) x 12, 8

• Barbell Incline Press (1 x 8-12) - 60kgs x 10

• Pin Selected Cable (Machine 2) Flies (2 x 8-12) - 21.85kgs (per hand) x 12, 10

• Barbell Flat Press (1 x 8-12) - 60kgs x 12

• Pin Selected High to Low Cable (Machine 2) Flies (2 x 8-12) - 21.85kgs (per hand) x 12, 10

• Barbell Decline Press (1 x 8-12) - 60kgs x 12

• Pin Selected Cable (Machine 2) Single Arm Crossbody Tricep Extensions (3 x 8-12) - 21.85kgs x 12, 10, 8

• Pin Selected Cable (Machine 2) Single Arm Tricep Extensions (3 x 8-12) - 21.85kgs x 12, 10, 8

• Pin Selected Cable (Machine 2) OH Tricep Rope Extensions (3 x 8-12) - 31.7kgs x 12, 10, 8

• Crunches (3 x 12) - 12, 12, 12

• Crunches Knees Up (3 x 15) - 15, 15, 15, 12, 12


** denotes no allowance for any machine resistance

Weight - not taken when on night shifts

Sleep 08:30 - 16:38hrs
 
Seems I am destined to not be able to barbell press any more, shoulder issue has returned so back to fly movements only again
 
Tuesday 04 July 2023

7:25am - Quads, Hams, Calves & Lower Abs (majority isolation exercises due to lack of a PCL (completely detached) in right leg) following a 12 hour night shift

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Leg Extension (3 x 8-12) - 91kgs x 12, 10, 8

• Pin Selected Laying Leg Curls (3 x 8-12) - 63kgs x 12, 10, 8

• Pin Selected Adductor (3 x 15) - 70kgs x 15, 15, 12

• Pin Selected Abductor (3 x 15) - 72.5kgs x 15, 15, 15

• Pin Selected Leg Press **(3 x 8-12) - 110kgs x 12, 10, 8

• Pin Selected Seated Toe Press **(5 x 15-25) - 110kgs x 20, 14, 13, 12, 12

• Leg Raises (5 x 15) - 15, 15, 15, 14, 13

** denotes no allowance for any machine resistance

Weight - not taken when on night shifts
 
Wednesday 05 July 2023

7:30am - Back, Biceps & Obliques after a 12 hour night shift

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

• Pin Selected Wide Neutral Grip Seated Row (3 x 8-12) - 100kgs x 12, 8, 6

• Plate Loaded Chest Supported Low Row ** (3 x 8-12) - 90kgs x 12, 8, 6

• Plate Loaded Pullover Machine ** (3 x 8-12) - 95kgs x 12, 10, 8

• DB Shrugs with Versa Grips (3 x 15-20) - 40kgs (per hand) x 20, 16, 14

• Pin Selected Seated Curl Machine (3 x 8-12) - 59kgs x 12, 9, 8

• Behind the Back Single Arm Cable Curls (3 x 8-12) - 15kgs (per hand) x 11, 8, 7

• Cable Rope Hammer Curls (3 x 8-12) - 25kgs x 10, 9, 8

• Alternating Heel Tap (5 x 12) - 12, 12, 12, 12, 12

** denotes no allowance for any machine resistance

08:50 - 15:51 sleep

4pm - 197.2lbs
 
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Thursday 06 July 2023

1:30am - Pecs, Delts, Triceps & Upper Abs (Cable Machine 2)

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

• Pin Selected Cable (Machine 2) Low to High Crossovers (3 x 10-15) - 9kgs (per hand) x 15, 11, 9

• Pin Selected Cable (Machine 2) High Crossovers (3 x 10-15) - 9kgs (per hand) x 15, 12, 10

• Pin Selected Cable (Machine 2) Front Raises (3 x 8-12) - 9kgs (per hand) x 15, 12, 10

• Pin Selected Low to High Cable (Machine 2) Flies (2 x 10-15) - 18.1kgs (per hand) x 15, 12, 10

• Pin Selected High to Low Cable (Machine 2) Flies (2 x 8-12) - 18.1kgs (per hand) x 15, 12, 10

• Pin Selected Cable (Machine 2) Flies (2 x 8-12) - 18.1kgs (per hand) x 15, 12, 10

• Pin Selected Cable (Machine 2) Single Arm Crossbody Tricep Extensions (3 x 10-15) - 18kgs x 15, 12, 10

• Pin Selected Cable (Machine 2) Single Arm Tricep Extensions (3 x 10-15) - 18kgs x 15, 12, 10

• Pin Selected Cable (Machine 2) OH Tricep Rope Extensions (3 x 10-15) - 22.7kgs x 13, 11, 10

• Ab Crunch Machine (3 x 15) - 27kgs x 15, 15, 15

** denotes no allowance for any machine resistance

Sleep - 8:20am - 2:56pm (currently staying up overnight as keeping in line with night shifts as I have 13 night shifts (done 9) over a 20 day period) - edit back on days next set so need to readjust to normal sleep patterns

Weight - did not weigh myself
 
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Friday 07 July 2023

Sleep 22:10 - 00:30

2:00am - Quads, Hams, Calves & Lower Abs (majority isolation exercises due to lack of a PCL (completely detached) in right leg)

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

• Pin Selected Leg Extension (3 x 10-15) - 72kgs x 15, 12, 10

• Pin Selected Laying Leg Curls (3 x 10-15) - 59kgs x 15, 12, 10

• Pin Selected Adductor (3 x 15) - 70kgs x 15, 15, 15

• Pin Selected Abductor (3 x 15) - 72.5kgs x 15, 15, 15

• Pin Selected Leg Press **(3 x 8-12) - 110kgs x 12, 10, 8

• Pin Selected Seated Toe Press **(5 x 15-20) - 110kgs x 20, 18, 16, 15, 14

• Leg Raises (3 x 15) - 2kgs x 15, 15, 15

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set the load will be increased with minimum weight available (micro weights if necessary)

Sleep 05:49 - 08:00

Weight 9am - 195.4lbs
 
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Saturday 08 July 2023

Sleep 1:30pm - 4:00pm / 7:30pm - 11:00pm

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

1:30am - Back, Biceps & Obliques

• Pin Selected Wide Grip Lat Pulldown with Angles 90 (2 x 8-12) - 68kgs x 12, 10

• Pin Selected Wide Neutral Grip Seated Row (2 x 8-12) - 100kgs x 10, 7

• Pin Selected V Bar Seated Row (2 x 8-12) - 72.5kgs x 10, 8

• Pin Selected Medium Width Straight Arm Lat Pulldown (2 x 8-12) - 68kgs x 10, 8

• DB Shrugs with Versa Grips (2 x 13-20) - 42.5kgs (per hand) x 17, 14

• Hyperextensions (2 x 8-12) - 0kgs x 12, 12

• Pin Selected Seated Curl Machine (3 x 8-12) - 63kgs x 12, 8, 6

• Cable Curls 2 (3 x 8-12) - 18.1kgs (per hand) x 12, 12, 11

• Cable Rope Hammer Curls 2 (3 x 8-12) - 31.7kgs x 12, 12, 12

• Cable Side Bends 2 (3 x 10-15) - 9kgs x 15, 15, 15

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

Sleep 4:17am - 8:31am

Weight @ 9am - 196.0lbs
 
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Sunday 09 July 2023

Sleep 9:40pm - 1:00am

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

1:30am - Quads, Hams, Calves & Lower Abs (majority isolation exercises due to lack of a PCL (completely detached) in right leg)

• Pin Selected Leg Extension (3 x 10-15) - 72kgs x 15, 12, 10

• Pin Selected Laying Leg Curls (3 x 10-15) - 59kgs x 15, 12, 10

• Pin Selected Adductor (3 x 15) - 72.5kgs x 15, 15, 15

• Pin Selected Abductor (3 x 15) - 72.5kgs x 15, 15, 15

• Pin Selected Leg Press **(3 x 10-15) - 110kgs x 15, 12, 10

• Pin Selected Seated Toe Press **(5 x 15-20) - 110kgs x 17, 15, 14, 14, 14

• Leg Raises (3 x 15) - 3kgs x 15, 15, 15

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set the load will be increased with minimum weight available (micro weights if necessary)

Sleep - 4:00am - 5:40am

Weight @ 5:45am - 195.6lbs
 
Monday 10 July 2023

Sleep 21:08 - 01:47

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure)

2:50am - Pecs, Delts, Triceps & Upper Abs (Cable Machine 1)

• Pin Selected Cable (Machine 1) Low to High Crossovers (3 x 10-15) - 7.5kgs (per hand) x 15, 10, 8

• Pin Selected Cable (Machine 1) High Crossovers (3 x 10-15) - 7.5kgs (per hand) x 15, 11, 10

• Pin Selected Cable (Machine 1) Front Raises (3 x 10-15) - 7.5kgs (per hand) x 15, 12, 10

• Pin Selected Low to High Cable (Machine 1) Flies (2 x 10-15) - 12.5kgs (per hand) x 15, 12,

• Pin Selected Cable (Machine 1) Flies (2 x 10-15) - 12.5kgs (per hand) x 15, 12, 10

• Pin Selected High to Low Cable (Machine 1) Flies (2 x 20-15) - 12.5kgs (per hand) x 15, 12, 11

• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (3 x 10-15) - 10kgs (per hand) x 15, 12, 11

• Pin Selected Cable (Machine 1) Single Arm Tricep Extensions (3 x 10-15) - 10kgs (per hand) x 15, 12, 10

• Pin Selected Cable (Machine 1) OH Tricep Rope Extensions (3 x 10-15) - 20kgs x 15, 11, 9

• Ab Crunch Machine (3 x 10-15) - 32kgs x 15, 15, 15

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

5:30am Weight 198.2lbs - consumed bread yesterday for the first time in a couple of months so probably a bit of water retention plus consuming carbs like breads, pastas etc tend to not satiate me and therefore makes me eat more than usual, ended up eating an additional 1500 or so calories more than normal yesterday
 
Tuesday 11 July 2023

Sleep 21:35 - 04:14

Training protocol will be AMRAP / every 90 seconds giving approx 60 seconds rest between sets, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

5:00 am - Quads, Hams, Calves & Lower Abs (majority isolation exercises due to lack of a PCL (completely detached) in right leg)

• Pin Selected Leg Extension (3 x 10-15) - 72kgs x 15, 12, 10

• Pin Selected Laying Leg Curls (3 x 10-15) - 60kgs x 15, 12, 10

• Pin Selected Adductor (3 x 15) - 72.5kgs x 15, 15, 15

• Pin Selected Abductor (3 x 15) - 72.5kgs x 15, 15, 15

• Pin Selected Leg Press **(3 x 10-15) - 110kgs x 15, 12, 10

• Pin Selected Seated Toe Press **(5 x 15-20) - 110kgs x 20, 15, 15, 15, 15

• Leg Raises (3 x 15) - 4kgs x 15, 15, 15

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set the load will be increased with minimum weight available (micro weights if necessary)

Weight - not taken
 
Wednesday 12 July 2023

Sleep 20:22 - 03:22, did nod back off until 5ish but not registered on Oura Ring app

Weight @ 5:45am was 197.8lbs, high carb / crap food yesterday due to an all day tattoo session starting on a full back piece, ouch

Rest Day planned due to the above
 
Thursday 13 July 2023

Sleep 19:18 - 05:51

Weight @ 7:00am - 198.8lbs

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

7:45am - Back, Biceps & Obliques

• Pin Selected Wide Grip Lat Pulldown (2 x 8-12) - 72kgs x 12, 10

• Pin Selected Wide Neutral Grip Seated Row (2 x 8-12) - 99.7kgs x 10, 7

• Pin Selected V Bar Seated Row (2 x 8-12) - 72.5kgs x 12, 9

• Pin Selected Medium Width Straight Arm Lat Pulldown (2 x 8-12) - 68kgs x 10, 8

• DB Shrugs with Versa Grips (2 x 13-20) - 42.5kgs (per hand) x 17, 15

• Hyperextensions (2 x 8-12) - 5kgs x 12, 9

• Pin Selected Seated Curl Machine (3 x 8-12) - 68kgs x 10, 7, 6

• Cable Curls 2 (3 x 8-12) - 22.7kgs (per hand) x 12, 11, 10

• Cable Rope Hammer Curls 2 (3 x 8-12) - 38.2kgs x 12, 12, 12

• Cable Side Bends 2 (3 x 10-15) - 13.6kgs x 15, 15, 15

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)
 
Friday 14 July 2023

Sleep 20:24 - 03:31

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

4:15am - Pecs, Delts, Triceps & Upper Abs (Cable Machine 2)

• Pin Selected Cable (Machine 2) Low to High Crossovers (3 x 10-15) - 9.5kgs (per hand) x 15, 10, 9

• Pin Selected Cable (Machine 2) High Crossovers (3 x 10-15) - 9.5kgs (per hand) x 15, 11, 10

• Pin Selected Cable (Machine 2) Front Raises (3 x 8-12) - 9.5kgs (per hand) x 15, 12, 10

• Pin Selected Low to High Cable (Machine 2) Flies (3 x 10-15) - 18.225kgs (per hand) x 15, 12, 10

• Pin Selected High to Low Cable (Machine 2) Flies (3 x 8-12) - 18.225kgs (per hand) x 15, 12, 10

• Pin Selected Cable (Machine 2) Flies (3 x 8-12) - 18.225kgs (per hand) x 15, 12, 10

• Pin Selected Cable (Machine 2) Single Arm Crossbody Tricep Extensions (3 x 10-15) - 18.225kgs x 15, 12, 10

• Pin Selected Cable (Machine 2) Single Arm Tricep Extensions (3 x 10-15) - 18.225kgs x 15, 12, 10

• Pin Selected Cable (Machine 2) OH Tricep Rope Extensions (3 x 10-15) - 22.7kgs x 13, 11, 10

• Ab Crunch Machine (3 x 15) - 41kgs x 15, 12, 10


** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

Weight @ 8:00am - 198.4lbs
 
Sunday 16 July 2023

Sleep 19:35 - 08:06

Training protocol will be AMRAP / every 90 seconds giving approx 60 seconds rest between sets, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

9am - Quads, Hams, Calves & Lower Abs (majority isolation exercises due to lack of a PCL (completely detached) in right leg)

• Pin Selected Leg Extension (3 x 10-15) - 72kgs x 15, 12, 10

• Pin Selected Laying Leg Curls (3 x 10-15) - 60kgs x 15, 12, 10

• Pin Selected Adductor (3 x 15) - 72.5kgs x 15, 15, 15

• Pin Selected Abductor (3 x 15) - 72.5kgs x 15, 15, 15

• Pin Selected Leg Press **(3 x 10-15) - 120kgs x 11, 10, 9

• Pin Selected Seated Toe Press **(5 x 15-20) - 110kgs x 20, 18, 16, 15, 15

• Leg Raises (3 x 10-15) - 5kgs x 15, 12, 10

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set the load will be increased with minimum weight available (micro weights if necessary)
 
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Monday 17 July 2023

Sleep 1 - 20:08 - 01:00

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

2:30am - Back, Biceps & Obliques

• Pin Selected Wide Grip Lat Pulldown (2 x 8-12) - 77kgs x 12, 9

• Pin Selected Wide Neutral Grip Seated Row (2 x 8-12) - 99.7kgs x 10, 5

• Pin Selected V Bar Seated Row (2 x 8-12) - 77kgs x 11, 8

• Pin Selected Medium Width Straight Arm Lat Pulldown (2 x 8-12) - 68kgs x 12, 9

• DB Shrugs with Versa Grips (2 x 13-20) - 42.5kgs (per hand) x 18, 16

• Hyperextensions (2 x 8-12) - 5kgs x 12, 10

• Pin Selected Seated Curl Machine (3 x 8-12) - 68kgs x 10, 7, 6

• Cable Curls 2 (3 x 8-12) - 22.95kgs (per hand) x 12, 11, 10

• Cable Rope Hammer Curls 2 (3 x 8-12) - 39.45kgs x 12, 10, 8

• Cable Side Bends 2 (3 x 10-15) - 14.85kgs x 15, 12, 10

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

Sleep 2 - 04:18 - 05:43

Weight @ 5:45am - 197.4lbs
 
Last edited:
Tuesday 18 July 2023

Sleep 22:14 - 03:02

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure)

4:00am - Pecs, Delts, Triceps & Upper Abs (Cable Machine 1)

• Pin Selected Cable (Machine 1) Low to High Crossovers (3 x 10-15) - 7.5kgs (per hand) x 15, 12, 8

• Pin Selected Cable (Machine 1) High Crossovers (3 x 10-15) - 7.5kgs (per hand) x 13, 10, 8

• Pin Selected Cable (Machine 1) Front Raises (3 x 10-15) - 7.5kgs (per hand) x 15, 12, 10

• Pin Selected Ladder Cable (Machine 1) Flies (10 x 10-15) - 12.5kgs (per hand) x 15, 15, 12, 10, 10, 10, 10, 10, 10, 10

• Pin Selected Cable (Machine 1) Single Arm Crossbody Tricep Extensions (3 x 10-15) - 12.5kgs (per hand) x 15, 10, 8

• Pin Selected Cable (Machine 1) Single Arm Tricep Extensions (3 x 10-15) - 12.5kgs (per hand) x 12, 10, 8

• Pin Selected Cable (Machine 1) OH Tricep Rope Extensions (3 x 10-15) - 20kgs x 13, 10, 9

• Ab Crunch Machine (3 x 10-15) - 45kgs x 15, 12, 10

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

Weight @ 6am - 199lbs
 
Wednesday 19 July 2023

Sleep 21:20 - 04:10

Training protocol will be AMRAP / every 90 seconds giving approx 60 seconds rest between sets, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

4:45am - Quads, Hams, Calves & Lower Abs (majority isolation exercises due to lack of a PCL (completely detached) in right leg)

• Pin Selected Leg Extension (4 x 10-15) - 72kgs x 15, 12, 10, 10

• Pin Selected Laying Leg Curls (4 x 10-15) - 60kgs x 15, 12, 10, 10

• Pin Selected Adductor (4 x 15) - 72.5kgs x 15, 15, 15, 10
supersettled with
• Pin Selected Abductor (4 x 15) - 72.5kgs x 15, 15, 15, 10

• Pin Selected Leg Press **(3 x 10-15) - 120kgs x not done as pain in knees atm

• Pin Selected Seated Toe Press **(5 x 15-20) - 110kgs x 20, 18, 18, 17, 16

• Leg Raises (3 x 10-15) - 5kgs x 15, 12, 10

** denotes no allowance for any machine resistance

Progression protocol will be once the maximum target reps are achieved on the 1st set the load will be increased with minimum weight available (micro weights if necessary)

Weight @ 6:00am - 200.0lbs
 
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