mickc1965 training log

Tuesday 21 January 2025

Back, Biceps, Hams & Adductors

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.

• Single Leg Curls (1x15 +5)

27.5kgs x 12+4+4+3+3+3

• Seated Adductor Machine (1xAMRAP +5)

60kgs x 20+8+7+6+6+5

• Wide Mag Grip Cable (1:1) Row (1x10 +5)

90.5kgs x 10+3+2+2+2+2

• Wide Mag Grip Cable (1:1) Pulldown (1x10 +5)

86kgs x 10+3+3+2+2+2

• Shrugs on Viking Press / Calf Raise Machine (1xAMRAP +5)

140kgs x 15+7+6+6+5+5

• 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.
 
Wednesday 22 January 2025

Waking Body Weight (09:15hrs) @ 87.1kgs

Down 4.1kgs overall since 31 December (91.2kgs), 0.4kg decrease on yesterdays weigh in
 
Wednesday 22 January 2025

Chest, Delts, Triceps, Quads & Abductors

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 1 | | (1x15 +5)

87kgs x 15+4+4+3+3+3

• Seated Abductor Machine (1xAMRAP +5)

60kgs x 22+12+10+8+7+6

• Smith Machine Flat Press (1x10 +5)

77.5kgs x 10+2+2+2+1+1

• Cable 1 (1:1) Tricep Rope Extensions (1x10 +5)

32.5kgs x 8+3+3+3+2+2

• Cable 1 (1:1) Side Lateral Raises (1x10 +5)

7.5kgs (per hand) x 10+3+3+3+3+3

• Cable 1 (1:1) Face Pulls (1x10 +5)

30kgs x 10+4+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.
 
Thursday 23 January 2025

Waking Body Weight (08:15hrs) @ 87.0kgs

Down 4.2kgs overall since 31 December (91.2kgs), 0.1kg decrease on yesterdays weigh in.


Planned rest day
 
Friday 24 January 2025

Waking Body Weight (08:45hrs) @ 86.7kgs

Down 4.5kgs overall since 31 December (91.2kgs), 0.3kgs decrease on yesterdays weigh in
 
Friday 24 January 2025

Back, Biceps, Hams & Adductors

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.

• Seated Leg Curls (1x15 +5)

66kgs x 13+4+3+3+3+3

• Seated Adductor Machine (1xAMRAP +5)

60kgs x 20+8+7+7+6+6

• Narrow Mag Grip Cable (1:1) Row (1x10 +5)

99.7kgs x 9+3+2+2+2+2

• Straight Arm Cable (2:1) Pulldown (1x10 +5)

79kgs x 10+3+3+3+3+3

• Shrugs on Viking Press / Calf Raise Machine (1xAMRAP +5)

140kgs x 16+8+7+6+5+5

• Cable 1 (1:1) Bayesian Curl (1x10 +5)

17.5kgs per hand x 8+3+3+3+2+2

Progression Protocol - Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.
 
Saturday 25 January 2025

Waking Body Weight (07:00hrs) @ 86.5kgs

Down 4.7kgs overall since 31 December (91.2kgs), 0.2kg decrease on yesterdays weigh in.
 
Saturday 25 January 2025

Chest, Delts, Triceps, Quads & Abductors

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)

97.5kgs x 15+ 4+3+3+3+3

• Seated Abductor Machine (1xAMRAP +5)

60kgs x 22+12+11+10+9+8

• Smith Machine Decline Press (1x10 +5)

75kgs x 10+2+2+2+2+2

• Cable 1 (1:1) Tricep Pushdowns (1x10 +5)

42.5kgs x 10+4+3+3+3+3

• Cable 1 (1:1) Side Lateral Raises (1x10 +5)

7.5kgs per hand x 10+4+4+3+3+3

• Cable 1 (1:1) Face Pulls (1x10 +5)

32.5kgs x 10+4+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.
 
Sunday 26 January 2025

Waking Body Weight (08:30hrs) @ 86.5kgs

Down 4.7kgs overall since 31 December (91.2kgs), no change on yesterdays weigh in.

Planned rest day.
 
Monday 27 January 2025

Waking Body Weight (05:30hrs) @ 86.7kgs

Down 4.5kgs overall since 31 December (91.2kgs), 0.2kg increase on yesterdays weigh in, probably because earlier weigh in as back at work after taking annual leave.
 
Monday 27 January 2025

Back, Biceps, Hams & Adductors

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.

• Prone Leg Curls (1x15 +5)

57.4kgs x 13+3+3+3+2+2

• Seated Adductor Machine (1xAMRAP +5)

60kgs x 21+8+7+7+7+6

• Medium Mag Grip Cable (1:1) Row (1x10 +5)

99.7kgs x 10+3+3+2+2+2

• Medium Mag Grip Cable (1:1) Pulldown (1x10 +5)

86kgs x 10+3+3+3+2+2

• Shrugs on Viking Press / Calf Raise Machine (1xAMRAP +5)

140kgs x 17+9+8+7+6+5

• Cable 1 (1:1) Straight Bar Curl (1x10 +5)

30kgs x 10+3+3+2+2+2

Progression Protocol - Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.
 
Tuesday 28 January 2025

Waking Body Weight (05:30hrs) @ 86.9kgs

Down 4.3kgs overall since 31 December (91.2kgs), 0.2kg increase on yesterdays weigh in
 
Tuesday 28 January 2025

Chest, Delts, Triceps, Quads & Abductors

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) - 100kgs x 10+4+3+3+3+2

• Seated Abductor Machine (1xAMRAP +5) - 60kgs x 22+12+11+10+9+8

• Smith Machine Incline Press (1x10 +5) - 75kgs x 9+3+2+2+2+2

• Cable 1 (1:1) L2H Flies (1x10 +5) - 15kgs per hand x 8+3+3+3+3+3

• Cable 1 (1:1) OH Tricep Rope Extensions (1x10 +5) - 35kgs x 8+3+3+2+2+2

• Cable 1 (1:1) Side Lateral Raises (1x10 +5) - 7.5kgs per hand x 10+4+4+4+4+4

• Cable 1 (1:1) Face Pulls (1x10 +5) - 35kgs x 10+4+4+4+4+4

Progression Protocol - Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.
 
Wednesday 29 January 2025

Waking Body Weight (05:30hrs) @ 87.2kgs

Down 4.0kgs overall since 31 December (91.2kgs), 0.3kg increase on yesterdays weigh in, bit of an excess day yesterday.

Planned rest day.
 
Last edited:
Thursday 30 January 2025

Waking Body Weight (05:30hrs) @ 87.4kgs

Down 3.7kgs overall since 31 December (91.2kgs), 0.2kg increase on yesterdays weigh in, diet is well off atm.
 
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