mickc1965 training log

Tuesday 16 September 2025 @ 09:50hrs



Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise.



Delts

• Seated Side Lateral Raise Machine (1x 4-8) - 2x warm up sets, 74kgs x 6

• Rear Delt Fly Machine (1x 4-8) - 2x warm up sets, 101kgs x 7



Chest

• Pec Fly Machine (1x 4-8) - 2x warm up sets, 108kgs x 8

• Dips (1x AMRAP) - 104kgs (clothed body weight +10kgs) x 8

• Cable (Spirit) L2H Flies (1x 4-8) - 31.8kgs (per hand) x 8

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (1x 4-8) - 2x warm up sets, 116.2kgs x 5



Triceps (2 minute rounds)

• Cable (Spirit) Single Arm Cross Body Tricep Extensions (1x 4-8) - 40.8kgs x 5

• Cable (Spirit) OH Single Arm Tricep Extensions (1x 4-8) - 40.8kgs x 7

• Cable (Spirit) Single Arm Tricep Pushdowns (1x 4-8) - 49.9kgs x 4



Quads (2 minute rounds)

• Single Leg Extensions \/ (1x 4-8) - 2x warm up sets, 56.5kgs x 8

• Single Leg Extensions /\ (1x 4-8) - 56.5kgs x 8

• Single Leg Extensions || (1x 4-8) - 56.5kgs x 8

• Leg Extensions || (1x 4-8) - 112.5kgs x 8



Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout.
 
Thursday 18 September 2025 @ 02:30hrs


Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise.


Back

• Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine (1x 4-8) - 2x warm up sets, 138.2kgs x 6

• Single Arm Iso-lateral Plate Loaded (including starting weight of 3.6kgs) Chest Supported Seated Neutral Grip Low Row (1x 4-8) - 2x warm up sets, 71.1kgs x 6

• Single Arm Iso-lateral Plate Loaded (including starting weight of 1.5kgs) Neutral Grip Lat Pulldown (1x 4-8) - 2x warm up sets, 59kgs x 7

• Hammer Strength Back Extension (1x AMRAP) - 143kgs (max) x 10

• Dual Stack Cable (Instinct) Machine Shrugs (1x AMRAP) - 100kgs (max) x 18



Biceps (2 minute rounds)

• Cable (Instinct) Single Arm Bayesian Curl (1x 4-8) - 20kgs x 8

• Cable (Instinct) Single Arm Hammer Curls (1x 4-8) - 20kgs x 8

• Cable (Instinct) Straight Bar Curl (1x 4-8) - 37.5kgs x 6



Hamstrings (2 minute rounds)

• Seated Single Leg Curls (1x 4-8) - 2x warm up sets, 63.5kgs x 8

• Prone Single Leg Curls (1x 4-8) - 41.5kgs x 7

• Standing Leg Curls (1x 4-8) - 38kgs x 8



Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout.
 
Saturday 20 September 2025 @ 22:55hrs


Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise.


Back

• Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine (1x 4-8) - 2x warm up sets, 138.2kgs x 7

• Single Arm Iso-lateral Plate Loaded (including starting weight of 3.6kgs) Chest Supported Seated Neutral Grip Low Row (1x 4-8) - 2x warm up sets, 71.1kgs x 6

• Single Arm Iso-lateral Plate Loaded (including starting weight of 1.5kgs) Neutral Grip Lat Pulldown (1x 4-8) - 2x warm up sets, 59kgs x 7

• Hammer Strength Back Extension (1x AMRAP) - 143kgs (max) x 12

• Dual Stack Cable (Instinct) Machine Shrugs (1x AMRAP) - 100kgs (max) x 19


Biceps (2 minute rounds)

• Cable (Instinct) Single Arm Bayesian Curl (1x 4-8) - 20kgs x 8

• Cable (Instinct) Single Arm Hammer Curls (1x 4-8) - 20kgs x 8

• Cable (Instinct) Straight Bar Curl (1x 4-8) - 37.5kgs x 7


Hamstrings (2 minute rounds)

• Seated Single Alternating Leg Curls (1x 4-8) - 2x warm up sets, 66kgs x 8

• Prone Single Alternating Leg Curls (1x 4-8) - 41.5kgs x 8

• Standing Leg Curls (1x 4-8) - 40kgs x 6


Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout.
 
Monday 22 September 2025 @ 03:00hrs


Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise.


Delts

• Seated Side Lateral Raise Machine (1x 4-8) - 2x warm up sets, 74kgs x 7

• Rear Delt Fly Machine (1x 4-8) - 2x warm up sets, 103kgs x 6


Chest

• Pec Fly Machine (1x 4-8) - 2x warm up sets, 110kgs x 8

• Dips (1x AMRAP) - 106.5kgs (clothed body weight +12.5kgs) x 6

• Cable (Spirit) L2H Flies (1x 4-8) - 36.3kgs (per hand) x 5

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (1x 4-8) - 3x warm up sets, 116.2kgs x 6


Triceps (2 minute rounds)

• Cable (Spirit) Single Arm Cross Body Tricep Extensions (1x 4-8) - 40.8kgs x 6

• Cable (Spirit) OH Single Arm Tricep Extensions (1x 4-8) - 40.8kgs x 7

• Cable (Spirit) Single Arm Tricep Pushdowns (1x 4-8) - 49.9kgs x 4


Quads (2 minute rounds)

• Single Leg Extensions \/ (1x 4-8) - 2x warm up sets, 56.5kgs x 8

• Single Leg Extensions /\ (1x 4-8) - 56.5kgs x 8

• Single Leg Extensions || (1x 4-8) - 56.5kgs x 8

• Leg Extensions || (1x 4-8) - 117kgs x 7


Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout.
 
Wednesday 24 September 2025 @ 00:45hrs


Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise.


Back

• Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine (1x 4-8) - 2x warm up sets, 138.2kgs x 8

• Single Arm Iso-lateral Plate Loaded (including starting weight of 3.6kgs) Chest Supported Seated Neutral Grip Low Row (1x 4-8) - 2x warm up sets, 71.1kgs x 6

• Single Arm Iso-lateral Plate Loaded (including starting weight of 1.5kgs) Neutral Grip Lat Pulldown (1x 4-8) - 2x warm up sets, 59kgs x 7

• Hammer Strength Back Extension (1x AMRAP) - 2x warm up sets, 143kgs (max) x 12

• Dual Stack Cable (Instinct) Machine Shrugs (1x AMRAP) - 2x warm up sets, 100kgs (max) x 20


Biceps (2 minute rounds)

• Cable (Inspiration) Single Arm Bayesian Curl (1x 4-8) - 2x warm up sets, 20kgs x 8

• Cable (Inspiration) Single Arm Hammer Curls (1x 4-8) - 20kgs x 8

• Cable (Inspiration) High Straight Bar Curl (1x 4-8) - 30kgs x 8


Hamstrings (2 minute rounds)

• Seated Single Leg Curls (1x 4-8) - 2x warm up sets, 66kgs x 8

• Prone Single Leg Curls (1x 4-8) - 41.5kgs x 7

• Standing Leg Curls (1x 4-8) - 40kgs x 6


Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout.
 
Friday 26 September 2025 @ 02:15hrs

Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise (2 minutes rounds between exercises unless warm up sets stated).

Delts

• Seated Side Lateral Raise Machine (1x 4-8) - 2x warm up sets, 74kgs x 6

• Rear Delt Fly Machine (1x 4-8) - 2x warm up sets, 103kgs x 7

Chest

• Pec Fly Machine (1x 4-8) - 2x warm up sets, 112.5kgs x 8

• Dips (1x AMRAP) - 106.8kgs (clothed body weight +12.5kgs) x 6

• Cable (Inspiration) L2H Flies (1x 4-8) - 15kgs (per hand) x 8

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (1x 4-8) - 3x warm up sets, 116.2kgs x 7

Triceps

• Cable (Inspiration) Single Arm Cross Body Tricep Extensions (1x 4-8) - 22.5kgs x 7

• Cable (Inspiration) OH Single Arm Tricep Extensions (1x 4-8) - 25kgs x 6

• Cable (Inspiration) Single Arm Tricep Pushdowns (1x 4-8) - 25kgs x 7

Quads (Drop sets, 5-10% per drop)

• Leg Extensions || (1st set @ 4-8 reps plus 5x drop sets) - 3x warm up sets, 117kgs x 8, 110kgs x 7, 103kgs x 6, 96kgs x 5, 89kgs x 4, 82kgs x 5

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