mickc1965 training log

Monday 11 November 2024 @ 22:10hrs

Pull Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE

• V Bar Cable Rows - 81.5kgs x 8

• Medium Width Cable Rows - 81.5kgs x 8

• Supinated Grip Cable Row - 58.9gs x 8

• Straight Arm Lat Pulldown 2 - 63.4kgs x 8

• Cable Bayesian Curls 2 - 27.2kgs x 7

• Cable Straight Bar Curls 2 - 36.2kgs x 8

• Cable Hammer Curls 2 - 54.4kgs x 6

• Smith Machine Kelso Shrugs^ - 65kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased (micro loads once true 8rm is found) on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Last edited:
Tuesday 12 November 2024 @ 22:30hrs

Leg Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE

• Leg Extensions / \ 1 - 81kgs x 8

• Leg Extensions \ / 1 - 81kgs x 8

• Leg Extensions | | 1 - 81kgs x 7

• Standing Leg Curls 1 - 27kgs x 8

• Seated Leg Curls - 61.3kgs x 8

• Prone Leg Curls - 50kgs x 8

• Seated Abductor Machine - 67.5kgs x 8

• Seated Adductor Machine - 67.5kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased (micro loads once true 8rm is found) on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Wednesday 13 November 2024 @ 14:00hrs

Push Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE

• Smith Machine Incline Press^ - 65kgs x 7

• Smith Machine Flat Press^ - 57.5kgs x 8

• Dips - 89.6kgs (BW) x 6

Note - BW is fully clothed, warm up sets performed on assisted dip machine

• Lateral Raise Machine - 55kgs x 6

• Rear Delt Machine - 73kgs x 8

• OH Tricep Extensions 2 - 45.3kgs x 8

• Cable Tricep Extensions 2 - 45.3kgs x 7

• Cable Tricep Pushdowns 2 - 45.3kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased (micro loads once true 8rm is found) on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Thursday 14 November 2024

Rest Day - felt very lethargic so decided to give the gym a miss after all I have done 9 days in a row so was overdue a rest day
 
Last edited:
Friday 15 November 2024 @ 14:00hrs

Pull Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE

• V Bar Cable Rows - 86kgs x 8

• Medium Width Cable Rows - 86kgs x 6*

• Supinated Grip Cable Rows - 63.4gs x 7

• Straight Arm Lat Pulldown 2 - 68kgs x 7

• Cable Bayesian Curls 2 - 27.2kgs x 8

• Cable Straight Bar Curls 2 - 36.7kgs x 8

• Cable Hammer Curls 2 - 54.4kgs x 6

• Smith Machine Kelso Shrugs^ - 80kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased (micro loads once true 8rm is found) on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Saturday 16 November 2024 @ 16:00hrs

Leg Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE

• Leg Extensions | | 1 - 81kgs x 8

• Leg Extensions / \ 1 - 81kgs x 6

• Leg Extensions \ / 1 - 81kgs x 8

• Standing Leg Curls 1 - 28kgs x 8

• Seated Leg Curls - 63.6kgs x 8

• Prone Leg Curls - 54kgs x 8

• Seated Abductor Machine - 70kgs x 8

• Seated Adductor Machine - 70kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased (micro loads once true 8rm is found) on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
Sunday 17 November 2024 @ 07:30hrs following a 12hr night shift

Push Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be performed to TECHNICAL FAILURE

• Smith Machine Incline Press^ - 65kgs x 4

• Smith Machine Flat Press^ - 60kgs x 4

Something has changed with the loading on the Smith Machine as even the unloaded bar felt significantly heavier today

• Dips - 89.6kgs (BW) x 6

Note - BW is fully clothed

• Lateral Raise Machine - 55kgs x 7

• Rear Delt Machine - 79kgs x 6

• OH Tricep Extensions 2 - 49.8kgs x 8

• Cable Tricep Extensions 2 - 45.3kgs x 8

• Cable Tricep Pushdowns 2 - 49.8kgs x 8

Progression Protocol: Once the max target reps are achieved the load will be increased (micro loads once true 8rm is found) on the next workout

* failed TUT on the next rep
** failed the concentric on the next rep
^ no allowance for any machine resistance
 
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