mickc1965 training log

Tuesday 24 December 2024 @ 00:20hrs

Back & Biceps - Training Protocol: Number of working sets & target rep ranges are stated after each exercise, all sets performed to TECHNICAL FAILURE

• Narrow Mag Grip Cable (1:1) Row (1 x 4-6)

108.7kgs x 6

• Medium Mag Grip Cable (1:1) Row (1 x 4-6)

113.3kgs x 4*

• Wide Mag Grip Cable (1:1) Row (1 x 4-6)

113.3kgs x 5*

• Supinated Grip Cable (1:1) Row (1 x 4-6)

99.7kgs x 5

• Medium Mag Grip Cable (1:1) Pulldown (1 x 4-6)

99.7kgs x 5

• Straight Arm Cable (2:1) Pulldown (1 x 4-6)

90.5kgs x 5

• Cable 2 (2:1) Bayesian Curl (1x 6-10)

36.2kgs x 7

• Cable 2 (2:1) Straight Bar Curl (1 x 6-10)

61.9kgs x 7

• Cable 2 (2:1) Hammer Curl (1 x 6-10)

73.5kgs x 9

• Viking Press / Calf Raise Machine Shrugs (3 x AMRAP)

130kgs x 12, 10, 9

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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Last edited:
Wednesday 25 December 2024 @ 03:45hrs

Legs & Delts - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE

• Leg Extensions 2 | | (3 x 6-10)

102.5kgs x 13, 10, 9

• Seated Leg Curls (3 x 6-10)

77.6kgs x 8, 7, 6

• Seated Abductor Machine (2 x 10-15)

85kgs x 15, 15

• Seated Adductor Machine (2 x 10-15)

85kgs x 14, 12

• Cable 2 (2:1) Side Lateral Raises (3 x 10-15)

14.6kgs x 12, 9, 8

• Cable 2 (2:1) Face Pulls (3 x 10-15)

40.8kgs x 15, 13, 12

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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Thursday 26 December 2024 @ 04:00hrs

Chest, Triceps & Core - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE

• Smith Machine Incline Press (3 x 4-6)

82.5kgs x 5, 4, 4

• Cable 2 (2:1) L2H Flies (3 x 6-10)

31.7kgs (per hand) x 8, 7, 6

• Cable 1 (1:1) OH Tricep Extensions (3 x 6-10)

30kgs x 12, 11, 10

• Hanging Knee Raises (3 x AMRAP)

BW x 17, 15, 15

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

* failed on the concentric portion on the next rep
** failed to control the eccentric portion on the last rep
^ no allowance for any machine resistance
 
Saturday 28 December 2024 @ 03:45hrs

Back & Biceps - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE, 3 minutes rest between compound and 2 minutes rest on isolation exercises.

• Narrow Mag Grip Cable (1:1) Row (2 x 4-6)

113.3kgs x 4, 4

• Supinated Medium Grip Cable (1:1) Row (2 x 4-6)

99.7kgs x 6, 4*

• Wide Mag Grip Cable (1:1) Pulldown (2 x 4-6)

99.7kgs x 5, 4

• Viking Press / Calf Raise Machine Shrugs (3 x AMRAP)

130kgs x 15, 13, 11

• Cable 2 (2:1) Bayesian Curl (2 x 6-10)

36.2kgs x 7, 6

• Cable 2 (2:1) Hammer Curl (1 x 6-10)

73.5kgs x 9

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

* failed on the concentric of the next rep
** failed to control the eccentric on the last rep
^ no allowance for any machine resistance
 
Sunday 29 December 2024 @ 15:40hrs

Legs & Delts - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE. 2 minutes rest between all exercises.

• Leg Extensions 2 | | (2 x 6-10)

105kgs x 10, 9

• Prone Leg Curls (2 x 6-10)

68kgs x 10, 7*

• Seated Abductor Machine (2 x 10-15)

87.5kgs x 12, 10

• Seated Adductor Machine (2 x 10-15)

87.5kgs x 12, 10

• Cable 2 (2:1) Side Lateral Raises (2 x 10-15)

14.6kgs x 15, 11

• Cable 2 (2:1) Face Pulls (2 x 10-15)

41.8kgs x 15, 13

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

* failed on the concentric of the next rep
** failed to control the eccentric on the last rep
^ no allowance for any machine resistance
 
Monday 30 December 2024 @ 03:50hrs

Chest, Triceps & Core - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE. 3 minutes rest between compound and 2 minutes rest on isolation / core exercises.

• Smith Machine Flat Press (3 x 4-6)

82.5kgs x 6, 5, 4

• Cable 2 (2:1) Flies (3 x 6-10)

31.7kgs (per hand) x 10, 9, 8

• Cable 2 (2:1) Tricep Extensions (3 x 6-10)

70kgs x 10, 9, 8

• Cable 1 (1:1) Oblique Twists (3 x 6-10)

17.5kgs x 10, 9, 8

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

* failed on the concentric of the next rep
** failed to control the eccentric on the last rep
^ no allowance for any machine resistance
 
Tuesday 31 December 2024 @ 03:55hrs

Legs & Delts - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE. 2 minutes rest between all exercises.

• Leg Extensions 1 | | (2 x 6-10)

90kgs x 10, 8

• Seated Leg Curls (2 x 6-10)

77.6kgs x 8, 7

• Seated Abductor Machine (2 x AMRAP)

87.5kgs x 13, 12

• Seated Adductor Machine (2 x AMRAP)

87.5kgs x 12, 10

• DB Side Lateral Raises (2 x 6-10)

12.5kgs x 7, 6

• DB Rear Delt Raises (2 x 6-10)

12.5kgs x 8, 7

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

* failed on the concentric of the next rep
** failed to control the eccentric on the last rep
^ no allowance for any machine resistance
 
Tuesday 31 December 2024

Posted for accountability

Body Weight 91.2kgs

Diet starts today, target is 85kgs and will reassess once achieved
 
Wednesday 01 January 2025

Body Weight - 91.0kgs

Back & Biceps - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE. 3 minutes rest between compound and 2 minutes rest on isolation exercises.

• Medium Mag Grip Cable (1:1) Row (2 x 4-6)

113.3kgs x 5, 4

• Wide Mag Grip Cable (1:1) Row (2 x 4-6)

113.3kgs x 5, 5

• Straight Arm Cable (2:1) Pulldown (2 x 4-6)

90.5kgs x 6, 5

• Cable 2 (2:1) Straight Bar Curl (2 x 6-10)

62.4kgs x 7, 6

• Cable 2 (2:1) Hammer Curl (1 x 6-10)

73.5kgs x 10

• Viking Press / Calf Raise Machine Shrugs (3 x AMRAP)

130kgs x 17, 15, 12

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

* failed on the concentric of the next rep
** failed to control the eccentric on the last rep
^ no allowance for any machine resistance
 
Last edited:
Thursday 02 January 2025 @ 04:00hrs

Body Weight - 91.5kgs (had Xmas dinner with the kids, only day we could get together as both me and my son work unsocial hours)

Legs & Delts - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE. 2 minutes rest between all exercises.

• Leg Extensions 2 | | (2 x 6-10)

107.5kgs x 10, 9

Single Leg Curls (2 x 6-10)

25kgs x 10, 8

• Seated Abductor Machine (2 x AMRAP)

87.5kgs x 14, 13

• Seated Adductor Machine (2 x AMRAP)

87.5kgs x 12, 11

• Cable 1 (1:1) Side Lateral Raises (2 x 6-10)

7.5kgs x 10, 10

• Cable 1 (1:1) Face Pulls (2 x 6-10)

25kgs x 10, 10

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

* failed on the concentric of the next rep
** failed to control the eccentric on the last rep
^ no allowance for any machine resistance
 
Last edited:
Friday 03 January 2025

03:00 - Wake Up Body Weight - 90.8kgs

03:25 - Chest, Triceps & Core - Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE. 3 minutes rest between compound and 2 minutes rest on isolation / core exercises.

• Smith Machine Decline Press (3 x 4-6)

82.5kgs x 7, 6, 5

• Cable 1 (1:1) H2L Flies (3 x 6-10)

12.5kgs (per hand) x 10, 9, 8

• Cable 1 (1:1) Tricep Pushdowns (3 x 6-10)

40kgs x 8, 7, 6

• Cable 1 (1:1) Crunch (3 x AMRAP)

40kgs x 15, 12, 10

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

* failed on the concentric of the next rep
** failed to control the eccentric on the last rep
^ no allowance for any machine resistance
 
Last edited:
Sunday 05 January 2025

16:00hrs (night shift) Waking Body Weight - 89.1kgs*

*No training as have diarrhoea (down nearly 2kgs in 24 hours), seems to be alot of it at work lately
 
Last edited:
Monday 06 January 2025

Waking Body Weight - 88.0kgs*

*Expected weight loss as have diarrhoea (down 3kgs in just under 48 hours), it is improving so may go training late tonight if I pass nothing more before then
 
Last edited:
Monday 06 January 2025

22:40hrs Back & Biceps - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE. 3 minutes rest between compound and 2 minutes rest on isolation exercises.

• Narrow Mag Grip Cable (1:1) Row (2 x 4-6)

113.3kgs x 5, 4

• Supinated Medium Grip Cable (1:1) Row (2 x 4-6)

104.2kgs x 6, 5

• Wide Mag Grip Cable (1:1) Pulldown (2 x 4-6)

99.7kgs x 5, 4

• Shrugs on Viking Press / Calf Raise Machine (3 x AMRAP)

130kgs x 17, 15, 14

• Cable 1 (1:1) Bayesian Curl (2 x 6-10)

15kgs per hand x 10, 9

• Cable 1 (1:1) Hammer Curl (1 x 6-10)

35kgs x 10

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

* failed on the concentric of the next rep
** failed to control the eccentric on the last rep
^ no allowance for any machine resistance
 
Tuesday 07 January 2025

08:00hrs Waking Body Weight - 88.0kgs*

*56 hours into a prolonged fast, initially started after a bout of diarrhoea and the intention is to end the fast somewhere between 80 and 90 hours
 
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