mickc1965 training log

Thursday 12 September 2024 @ 06:45hrs

Training Protocol - Rest Pause: 4-8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps @ ~80% of the load on the working sets) 9+ rep & AMRAP sets will have 3x warm up sets (8 reps @ ~50%, 5 reps @ ~65%, 2 reps @ ~80% of the load on the working sets), all working sets of each exercise will be performed to TECHNICAL FAILURE, 1st working set will be in the rep range stated after each exercise followed by 2 or 3 mini sets with ~30 seconds rest between each set

Pull Day

• Chest Supported Rows* (6-8)

110kgs x 6+5+4+2

• BW Standing Calf Raise (AMRAP)

BW x 25+20+17+15

• High Pulley Lat Pulldown with Angles 90* (6-8)

100kgs x 6+4+3+2

• BB Rear Shrugs (AMRAP)

100kgs x 20+15+13+11

• Prone Leg Curls (6-8)

68kgs x 6+5+4+3

• Cable (Machine 1) Rope Hammer Curls (6-8)

32.5kgs x 8+7+6+5

* no allowance for any machine resistance

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased by 5-10%
 
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Friday 13 September 2024 @ 02:45hrs

Training Protocol - Rest Pause: 3x warm up sets (8 reps @ ~50%, 5 reps @ ~65%, 2 reps @ ~80% of the load on the working sets), all working sets will be performed to TECHNICAL FAILURE, 1st working set will be in the rep range stated after each exercise followed by 2 or 3 mini sets with ~30 seconds rest between each set

• Ab Crunch Machine 2 (AMRAP)

80kgs x 13+11+9+7

• Rope Side Bends (AMRAP)

17.5kgs x 10+9+8+7 (per side)

• Reverse Crunches (AMRAP)

BW x 16+14+12+10

• Standing Calf Raise 2* (AMRAP)

100kgs x 12+10+8+7

• Cardio (heart health)

1 mile (19:09 minutes at 2.0 incline)
 
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Saturday 14 September 2024 @ 07:30hrs (following a night shift)

Training Protocol - Rest Pause: 4-8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps @ ~80% of the load on the working sets), 9+ rep & AMRAP sets will have 3x warm up sets (8 reps @ ~50%, 5 reps @ ~65%, 2 reps @ ~80% of the load on the working sets), all working sets will be performed to TECHNICAL FAILURE, 1st working set will be in the rep range stated after each exercise followed by 2 or 3 mini sets with ~30 seconds rest between each set

Push Day

• Flat Bench Press on Smith Machine** (6-8)

60kgs x 8+7+6+4

• Leg Extensions on Machine 2 (6-8)

120kgs x 6+4+4+3

Going to lower the load and increase the TUT on this exercise next time

• Standing OH Press on Smith Machine** (6-8)

40kgs x 7+5+4+3

• Rear Delt Machine (6-8)

79kgs x 7+6+6+5

• Cable (Machine 1) Rope Tricep Extensions (6-8)

32.5kgs x 7+5+5+4

* failed on the next rep attempt
** no allowance for any machine resistance

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased by ~5% next workout
 
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Sunday 15 September 2024 @ 07:30hrs (following a night shift)

Training Protocol - Rest Pause: 4-8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps @ ~80% of the load on the working sets), 9+ rep & AMRAP sets will have 3x warm up sets (8 reps @ ~50%, 5 reps @ ~65%, 2 reps @ ~80% of the load on the working sets), all working sets will be performed to TECHNICAL FAILURE, 1st working set will be in the rep range stated after each exercise followed by 2 or 3 mini sets with ~30 seconds rest between each set

Pull Day

• Seated Cable Rows with Angles 90 (4-8)

90.5kgs x 6+4+3+3

• Seated Leg Curls (4-8)

70.6kgs x 7+6+5+4

• Lat Pulldown with Angles 90 (4-8)

72.5kgs x 8+6+5+4

• BB Front Shrugs (AMRAP)

100kgs x 18+13+11+9

• Cable (Machine 1) Machine Curls (4-8)

32.5kgs x 6+5+4+3

* failed on the next rep attempt
** no allowance for any machine resistance

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased by ~5% next workout
 
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Monday 16 September 2024 @ 17:30hrs

Training Protocol - Rest Pause: All working sets will be performed to TECHNICAL FAILURE with ~30 seconds rest between each set


• Bicycle Crunches (AMRAP)

BW x 25+18+15+14

• Leg Raises (AMRAP)

BW x 20+15+13+9

• Crunches (AMRAP)

BW x 20+17+15+15


• Standing Calf Raise (AMRAP)

BW x 27+15+12+10
 
Tuesday 17 September 2024 @ 07:30hrs

Training Protocol - Rest Pause: 4-8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps @ ~80% of the load on the working sets), 9+ rep & AMRAP sets will have 3x warm up sets (8 reps @ ~50%, 5 reps @ ~65%, 2 reps @ ~80% of the load on the working sets), all working sets will be performed to TECHNICAL FAILURE, 1st working set will be in the rep range stated after each exercise followed by 2 or 3 mini sets with ~30 seconds rest between each set

Push Day

• Leg Extensions on Machine 2 (6-8)

80kgs x 8+7+6+5

• Assisted Dip Machine (6-8)

111.1kgs (BW +25) x 7+5+4+3

Note - BW (86.1kgs) is fully clothed

• Lateral Raise Machine (6-8)

60kgs x 6+5+5+4

• Rear Delt Machine (6-8)

79kgs x 7+6+6+5

• Cable (Machine 1) Tricep Pushdowns (6-8)

35kgs x 8+7+6+6


* failed on the next rep attempt
** no allowance for any machine resistance

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased by ~5% next workout
 
Wednesday 18 September 2024 @ 02:00hrs

Training Protocol - Rest Pause: 4-8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps @ ~80% of the load on the working sets), 9+ rep & AMRAP sets will have 3x warm up sets (8 reps @ ~50%, 5 reps @ ~65%, 2 reps @ ~80% of the load on the working sets), all working sets will be performed to TECHNICAL FAILURE, 1st working set will be in the rep range stated after each exercise followed by 2 or 3 mini sets with ~30 seconds rest between each set

Pull Day

• Supinated Grip Lat Pulldown with Angles 90 (6-8)

86kgs x 6+5+4+3

• Standing Leg Curls (6-8)

35kgs (L/R) x 6/6+5/5+4/4+4/4

• Rope Pullovers on Cable Machine 2 (6-8)

72.5kgs x 8+7+5+4

• DB Shrugs (AMRAP)

45kgs x 19+13+10+9

• Cable (Machine 1) Bayesian Curls (6-8)

15kgs (L/R) x 8/8+7/7+6/6+6/6


* failed on the next rep attempt
** no allowance for any machine resistance

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased by ~5% next workout
 
Thursday 19 September 2024 @ 13:00hrs

Training Protocol - Rest Pause: 3x warm up sets (8 reps @ ~50%, 5 reps @ ~65%, 2 reps @ ~80% of the load on the working sets), all working sets will be performed to TECHNICAL FAILURE, 1st working set will be in the rep range stated after each exercise followed by 2 or 3 mini sets with ~30 seconds rest between each set

• Ab Crunch (Machine 2 - AMRAP)

80kgs x 15+13+10+8

• Rope Side Bends (AMRAP)

15kgs x 15+12+10+9 (per side)

• Hanging Knee Raises (AMRAP)

BW x 15+13+10+8


• Standing Calf Raise (AMRAP)

BW x 27+19+15+15


* failed on the next rep attempt
** no allowance for any machine resistance

• Cardio (heart health)

1.15 miles (20:00 minutes at 3.0 incline)
 
Friday 20 September 2024 @ 02:25hrs

Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 2 or 3 mini sets with ~30 seconds rest between each set - 6-8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps @ ~80% of the load on the working sets), all working sets will be performed to TECHNICAL FAILURE

Push Day

• Incline Press on Smith Machine** (6-8)

60kgs x 8+6+5+4

• Leg Extensions on Machine 2 (6-8)

85kgs x 8+7+6+5

• Seated Shoulder Press** (6-8)

70kgs x 8+6+5+4

• Rear Delt Machine (6-8)

79kgs x 8+7+6+6

• Cable (Machine 1) OH Rope Tricep Extensions (6-8)

32.5kgs x 7+6+4+4


* failed on the next rep attempt
** no allowance for any machine resistance

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased by ~5% next workout
 
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Saturday 21 September 2024 @ 04:00hrs

Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps @ ~80% of the load on the working sets), 9+ rep & AMRAP sets will have 3x warm up sets (8 reps @ ~50%, 5 reps @ ~65%, 2 reps @ ~80% of the load on the working sets), all working sets will be performed to TECHNICAL FAILURE

Pull Day

• Chest Supported Rows** (6-8)

110kgs x 7+5+4+3

• High Pulley Lat Pulldown with Angles 90** (6-8)

100kgs x 6+5+4+3

• BB Rear Shrugs (AMRAP)

120kgs x 13+10+9+8

• Prone Leg Curls (6-8)

68kgs x 7+5+5+3

• Cable (Machine 1) Rope Hammer Curls (6-8)

35kgs x 8+6+5+4


* failed on the next rep attempt
** no allowance for any machine resistance

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased by ~5% next workout
 
Sunday 22 September 2024 @ 22:15hrs

Training Protocol - Rest Pause: All sets will be performed to TECHNICAL FAILURE with ~30 seconds rest between each set


• Bicycle Crunches (AMRAP)

BW x 25+20+18+16

• Leg Raises (AMRAP)

BW x 25+18+17+15

• Crunches (AMRAP)

BW x 25+22+20+18

• Standing Calf Raise (AMRAP)

BW x 30+19+17+16
 
Monday 23 September 2024 @ 04:00hrs

Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps @ ~80% of the load on the working sets), 9+ rep & AMRAP sets will have 3x warm up sets (8 reps @ ~50%, 5 reps @ ~65%, 2 reps @ ~80% of the load on the working sets), all working sets will be performed to TECHNICAL FAILURE

Push Day

• Flat Bench Press on Smith Machine** (6-8)

62.5kgs x 7+5+3+2

• Leg Extensions on Machine 2 (6-8)

87.5kgs x 8+7+6+6

• Viking Press** (6-8)

50kgs x 7+5+4+3

• Rear Delt Machine (6-8)

79kgs x 8+7+6+5

• Cable (Machine 1) Rope Tricep Extensions (6-8)

32.5kgs x 7+6+5+4

* failed on the next rep attempt
** no allowance for any machine resistance

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased by ~5% next workout
 
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Tuesday 24 September 2024 @ 04:10hrs

Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps @ ~80% of the load on the working sets), 9+ rep & AMRAP sets will have 3x warm up sets (8 reps @ ~50%, 5 reps @ ~65%, 2 reps @ ~80% of the load on the working sets), all working sets will be performed to TECHNICAL FAILURE

Pull Day

• Seated Cable Rows with Angles 90 (6-8)

90.5kgs x 6+5+4+3

• Seated Leg Curls (6-8)

70.6kgs x 8+7+6+5

• Lat Pulldown with Angles 90 (6-8)

73.75kgs x 8+6+5+4

• BB Front Shrugs (AMRAP)

120kgs x 11+9+7+6

• Cable (Machine 1) Machine Curls with Angles 90 (6-8)

32.5kgs x 6+5+4+3

* failed on the next rep attempt
** no allowance for any machine resistance

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased by ~5% next workout
 
Wednesday 25 September 2024 @ 14:30hrs

Training Protocol - Rest Pause: All sets will be AMRAP with ~30 seconds rest between each set

Core

• Rope Crunch (Machine 2 - AMRAP)

30kgs x 30+25+23+20

• Rope Side Bends (Machine 2 - AMRAP)

17.5kgs x 15+12+10+8 (per side)

• Hanging Knee Raises (AMRAP)

BW x 15+12+10+8

• BW Calf Raise (AMRAP)

BW x 30+20+17+16

Cardio (heart health)

• Treadmill @ 3.68mph / 3.0 incline

1.29 miles (21:00 minutes)
 
Thursday 26 September 2024 @ 10:30hrs

Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps @ ~80% of the load on the working sets), 9+ rep & AMRAP sets will have 3x warm up sets (8 reps @ ~50%, 5 reps @ ~65%, 2 reps @ ~80% of the load on the working sets), all working reps will be 4-5 seconds on the eccentric and all sets will be performed to TECHNICAL FAILURE

Noted in recent workouts that the eccentric section of the rep has been moving too quickly so have reverted back to using a timer to ensure this section of the rep is 4-5 seconds

Push Day

• Leg Extensions on Machine 2 (6-8)

90kgs x 8+6+5+5

• Assisted Dip Machine (6-8)

111.5kgs (BW +25) x 6+4+3+3

Note - BW (86.5kgs) is fully clothed

• Lateral Raise Machine (6-8)

60kgs x 5+4+3+3

• Rear Delt Machine (6-8)

79kgs x 7+5+4+4

• Cable (Machine 1) Tricep Pushdowns (6-8)

35kgs x 5+4+3+3

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased by ~5% next workout
 
Friday 27 September 2024 @ 03:00hrs

Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps @ ~80% of the load on the working sets), 9+ rep & AMRAP sets will have 3x warm up sets (8 reps @ ~50%, 5 reps @ ~65%, 2 reps @ ~80% of the load on the working sets), all working reps will be 4-5 seconds on the eccentric and all sets will be performed to TECHNICAL FAILURE

Pull Day

• Supinated Grip Lat Pulldown with Angles 90 (6-8)

86kgs x 4+3+3+3

• Standing Leg Curls (6-8)

25kgs (L/R) x 8/8+7/7+6/6+4/4

• Rope Pullovers on Cable Machine 2 (6-8)

63.4kgs x 6+4+3+3

• DB Shrugs (AMRAP)

45kgs (L/R) x 8/8+5/5+4/4+3/3

• Cable (Machine 1) Bayesian Curls (6-8)

12.5kgs (L/R) x 6/6+5/5+4/4+4/4

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased by ~5% next workout
 
Saturday 28 September 2024 @ 03:35hrs

Training Protocol - Rest Pause: All sets will be AMRAP to TECHNICAL FAILURE with ~30 seconds rest between each set, all reps will be 4-5 seconds on the eccentric

Core

• Rope Crunch (Machine 2 - AMRAP)

30kgs x 20+15+12+10

• Cable Side Bends (Machine 2 - AMRAP)

20kgs x 15+12+10+8 (per side)

• Leg Pull Ins (AMRAP)

BW x 10+6+5+4

• BW Calf Raise (AMRAP)

BW x 20+14+10+8

Cardio (heart health)

Did not do as feeling rough as f**k
 
Sunday 29 September 2024 @ 13:15hrs

Training Protocol - Rest Pause: Working sets will be in the rep range stated after each exercise followed by 2 or 3 rest pause sets (~30 seconds rest between each set) <8 rep sets will have 4x warm up sets (8 reps @ ~50%, 5 reps @ ~60%, 3 reps @ ~70% & 2 reps @ ~80% of the load on the working sets), 9+ rep & AMRAP sets will have 3x warm up sets (8 reps @ ~50%, 5 reps @ ~65%, 2 reps @ ~80% of the load on the working sets), all working reps will be 4-5 seconds on the eccentric and all sets will be performed to TECHNICAL FAILURE

Push Day

• Incline Press on Smith Machine** (6-8)

60kgs x 5+3+3+2

Not sure if the large drop off is due to ensuring the eccentric portion of the rep is 4-5 seconds or the fact that I am ill atm, we shall see the next time round

• Leg Extensions on Machine 2 (6-8)

92.5kgs x 6+5+4+3

• Seated Shoulder Press** (6-8)

60kgs x 8+5+4+3

• Rear Delt Machine (6-8)

79kgs x 7+5+4+3

• Cable (Machine 1) OH Rope Tricep Extensions (6-8)

25kgs x 5+3+3+2*

* failed on the next rep attempt
** no allowance for any machine resistance

Progression Protocol: Once the max target reps are achieved on the 1st set the load will be increased by ~5% next workout
 
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