mickc1965 training log

Sunday 02 February 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.

• Narrow Mag Grip Cable (1:1) Row (1x10 +5) - 99.7kgs x 10+4+3+3+3+2

• Straight Arm Cable (2:1) Pulldown (1x10 +5) - 80.5kgs x 10+4+4+3+3+3

• Shrugs on Viking Press / Calf Raise Machine (1xAMRAP +5) - 140kgs x 18+10+8+7+6+5

• Cable 1 (1:1) Bayesian Curl (1x10 +5) - 17.5kgs per hand x 10+4+4+4+3+3

• Seated Leg Curls (1x15 +5) - 66kgs x 13+4+3+3+3+3

• Seated Adductor Machine (1xAMRAP +5) - 60kgs x 21+12+9+8+6+6

Progression Protocol - Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.
 
Monday 03 February 2025

Waking Body Weight (08:30hrs) @ 85.4kgs

Down 5.8kgs overall since 31 December (91.2kgs), no change on yesterdays weigh in
 
Monday 03 February 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) - 102.5kgs x 15+5+4+4+3+3

• Seated Abductor Machine (1xAMRAP +5) - 60kgs x 24+12+11+10+9+8

• Smith Machine Decline Press (1x10 +5) - 77.5kgs x 10+3+2+2+2+2

• Cable 1 (1:1) H2L Flies (1x10 +5) - 15kgs (per hand) x 10+4+4+4+3+3

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

• Cable 1 (1:1) Face Pulls (1x10 +5) - 40kgs x 10+4+4+4+3+3

• Cable 1 (1:1) Tricep Pushdowns (1x10 +5) - 45kgs x 10+4+4+3+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.
 
Tuesday 04 February 2025

Waking Body Weight (09:00hrs) @ 86.4kgs

Down 4.8kgs overall since 31 December (91.2kgs), 1kg increase on yesterdays weigh in, assumed from food intake back to normal levels after prolonged fast etc
 
Wednesday 05 February 2025 (after a 12 hour night shift)

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.

• Medium Mag Grip Cable (1:1) Row (1x10 +5) - 100.7kgs x 10+3+3+3+2+2

• Medium Mag Grip Cable (1:1) Pulldown (1x10 +5) - 87kgs x 10+4+3+3+3+3

• Shrugs on Viking Press / Calf Raise Machine (1xAMRAP +5) - 140kgs x 19+10+8+8+7+6

• Cable 1 (1:1) Straight Bar Curl (1x10 +5) - 32.5kgs x 10+3+3+3+3+3

• Prone Leg Curls (1x15 +5) - 57.4kgs x 14+3+3+3+3+2

• Seated Adductor Machine (1xAMRAP +5) - 60kgs x 22+13+11+10+8+7

Progression Protocol - Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.
 
Thursday 06 February 2025 (following a 12 hour night shift)

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.

• 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 10+4+4+4+3+3

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

• Cable 1 (1:1) Face Pulls (1x10 +5) - 45kgs x 10+4+4+4+3+3

• Cable 1 (1:1) OH Tricep Rope Extensions (1x10 +5) - 35kgs x 9+4+3+3+3+3

• Leg Extensions 1 | | (1x15 +5) - 90kgs x 15+5+4+4+3+3

• Seated Abductor Machine (1xAMRAP +5) - 60kgs x 25+13+11+10+9+8

Progression Protocol - Once the max target reps are achieved / exceeded on the opening set the load will be increased on the next workout.
 
Saturday 08 February 2025 (following a 12 hour night shift)

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.

• Wide Mag Grip Cable (1:1) Row (1x10 +5) - 92.75kgs x 10+3+2+2+2+2

• Wide Mag Grip Cable (1:1) Pulldown (1x10 +5) - 88kgs x 10+3+3+3+2+2

• Shrugs on Viking Press / Calf Raise Machine (1xAMRAP +5) - 140kgs x 20+11+10+9+8+8

• Single Leg Curls (1x15 +5) - 27.5kgs x 15+5+4+4+4+3

• Seated Adductor Machine (1xAMRAP +5) - 60kgs x 23+14+12+10+10+9

• Cable 1 (1:1) Hammer Curl (1x10 +5) - 40kgs x 10+5+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 09 February 2025

Chest, Delts, Triceps, Quads & Abductors

Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 3 minutes rest between compound exercises, 2 minutes between isolations.

• Leg Extensions 2 | | (2x AMRAP) - 105kgs x 16, 14

• Seated Abductor Machine (2x AMRAP +5) - 60kgs x 31, 27

• Smith Machine Flat Press (2x 4-8) - 82.5kgs x 6, 5

• Pec Flies Machine (2x 4-8) - 66kgs x 15, 15

Massively underestimated the load required for 4-8 reps

• Cable 1 (1:1) Side Lateral Raises (2x 4-8) - 10kgs per hand x 6, 5

• Seated Cable 1 (1:1) Face Pulls (2x 4-8) - 50kgs x 8, 7

Maxed out this cable machine, will do these standing from now on

• Cable 1 (1:1) Tricep Rope Extensions (2x 4-8) - 35kgs x 10, 8

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