mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
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.
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.
mickc1965
Well-Known Member
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.
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.
mickc1965
Well-Known Member
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.
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.
mickc1965
Well-Known Member
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.
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.