mickc1965 training log

[mickc1965]

Thursday 22 January 2025 @ 04:05hrs

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.


Delts

• DB Side Lateral Raises (1x 4-8)

17.5kgs x7

• DB Chest Supported Rear Flies (1x 4-8)

17.5kgs x 6


Back

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

3x warm up sets
153.2kgs 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
66.1kgs x 8

• Hammer Strength Iso-lateral Plate Loaded (including starting resistance of 1.5kgs per arm) Single Arm Neutral Grip Lat Pulldown(1x 4-8)

2x warm up sets
59kgs x 8

• BB Rack Pulls (1x4-8)

120kgs x 8

• BB Rear Shrugs (1x AMRAP)

120kgs x 16


Forearms

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

25kgs x 10


Core

• Alternating Cable Crunches with Cable Oblique Crunches (1x 6-12)

12.5kgs x 12


Cardio Health

• Life Fitness Bike - 11 mins / L3 / 80-90rpm


Progression Protocol
Once the max target reps are achieved the load will be increased on the next workout.