mickc1965 training log

[mickc1965]

Friday 24 October 2025 @ 09:20hrs

Training Protocol - 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise.

Delts / Traps

• Cable (Inspiration) Single Arm Side Lateral Raises (1x 6-12 plus 3 drop sets)

1x warm up set
12.5kgs x 9
10kgs x 8
7.5kgs x 6
5kgs x 5

• Cable (Inspiration) Single Arm High Crossover Rear Delt Flies (1x 6-12 plus 3 drop sets)

12.5kgs x 10
10kgs x 8
7.5kgs x 7
5kgs x 6

• Dual Stack Cable (Inspiration) Machine Shrugs (1x AMRAP plus 3 drop sets)

100kgs (max) x 22
90kgs x 15
80kgs x 10
70kgs x 11

Chest

• Standing Cable (Inspiration) Flies (1x 6-12 plus 2 drop sets)

12.5kgs (per hand) x 12
10kgs (per hand) x 12
7.5kgs (per hand) x 10

• Standing Cable (Inspiration) L2H Flies (1x 6-12 plus 2 drop sets)

12.5kgs (per hand) x 12
10kgs (per hand) x 10
7.5kgs (per hand) x 9

• Standing Cable (Inspiration) H2L Flies (1x 6-12 plus 2 drop sets)

12.5kgs (per hand) x 12
10kgs (per hand) x 10
7.5kgs (per hand) x 11

Triceps

• Cable (Inspiration) Single Arm Cross Body Tricep Extensions (1x 6-12 plus 2 drop sets)

12.5kgs x 12
10kgs x 10
7.5kgs x 9

• Cable (Inspiration) OH Single Arm Tricep Extensions (1x 6-12 plus 2 drop sets)

12.5kgs x 12
10kgs x 11
7.5kgs x 11

• Cable (Inspiration) Single Arm Tricep Pushdowns (1x 6-12 plus 2 drop sets)

12.5kgs x 12
10kgs x 9
7.5kgs x 9

Quads / Abductors

• Leg Extensions || (1x 6-12 plus 5 drop sets)

3x warm up sets
96kgs x 10
89kgs x 9
82kgs x 7
75kgs x 8
68kgs x 8
61kgs x 7

• Seated Abductor Machine (1x 6-12 plus 5 drop sets)

82kgs x 12
75kgs x 12
68kgs x 12
61kgs x 12
54kgs x 12
47kgs x 12

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

 

[mickc1965]

Sunday 26 October 2025 @ 01:35hrs

Training Protocol - 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise.

Back

• Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine (1x 4-8 plus 2 drop sets)

2x warm up sets
128.2kgs x 8
115.7kgs x 8
103.3kgs x 8

• Nautilus Iso-lateral Plate Loaded (including starting weight of 3.6kgs per arm) Chest Supported Seated Neutral Grip Low Row (1x 4-8 plus 2 drop sets)

2x warm up sets
117.2kgs x 8
107.2kgs x 7
97.2kgs x 7

• Hammer Strength Iso-lateral Plate Loaded (including starting weight of 1.5kgs per arm) Neutral Grip Lat Pulldown (1x 4-8 plus 2 drop sets)

2x warm up sets
103kgs x 7
93kgs x 6
83kgs x 6

Biceps

• Cable (Inspiration) Seated Incline Curls (1x 4-8 plus 2 drop sets)

2x warm up sets
20kgs per hand x 8
17.5kgs per hand x 7
15kgs per hand x 8

• Cable (Inspiration) Single Arm Cross Body Hammer Curls (1x 4-8 plus 2 drop sets)

20kgs x 8
17.5kgs x 8
15kgs x 8

• Cable (Inspiration) High V Bar Curls (1x 4-8 plus 2 drop sets)

32.5kgs x 8
30kgs x 8
27.5kgs x 8

Hamstrings / Adductors

• Seated Leg Curls (1x 6-12 plus 5 drop sets)

1x warm up set
82kgs x 12
75kgs x 10
68kgs x 9
61kgs x 9
54kgs x 8
47kgs x 9

• Seated Adductor Machine (1x 6-12 plus 5 drop sets)

82kgs x 12
75kgs x 12
68kgs x 12
61kgs x 12
54kgs x 12
47kgs x 12

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