mickc1965 training log

[mickc1965]

Monday 06 April 2025 @ 03:56hrs

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

• Smith Machine (excluding starting weight) Incline Press (1x 4-8)

3x warm up sets
85kgs x 6

• Smith Machine (excluding starting weight) Flat Press (1x 4-8)

1x warm up set
85kgs x 6

• Smith Machine (excluding starting weight) Decline Press (1x 4-8)

1x warm up set
85kgs x 6

Delts

• Cable (Nautilus Instinct 2 - P13) Single Arm Side Lateral Cuffed Raises (1x 6-12)

12.5kgs x 12

• Cable (Nautilus Instinct 2 - P25) Single Arm Archer Pulls (1x 6-12)

17.5kgs x 12

Triceps

• Cable (Nautilus Instinct 2 - P31) Single Arm Cross Body Tricep Extensions (1x 6-12)

20kgs x 10

• Cable (Nautilus Instinct 2 - P31) OH Single Arm Tricep Extensions (1x 6-12)

25kgs x 7

• Cable (Nautilus Instinct 2 - P28) Single Arm Tricep Pushdowns (1x 6-12)

27.5kgs x 9

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