mickc1965 training log

Saturday 29 November 2025 @ 03:20hrs

Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. 1.5-2 minutes rest between sets, 3 minutes rest between exercises.

Delts

• Seated Single Arm Side Lateral Raise Machine (2x 6-12)

60kgs x 10, 9

• Single Arm Rear Delt Fly Machine (2x 6-12)

61kgs x 12, 12

• Cable (Instinct) Single Arm Side Lateral Raises (2x 6-12)

12.5kgs x 12, 9

• Cable (Instinct) Single Arm High Crossover Rear Delt Flies (2x 6-12)

17.5kgs x 8, 7

Chest

• Standing Cable (Instinct) L2H Flies (2x 6-12)

20kgs (per hand) x 8, 7

• Standing Cable (Instinct) Flies (2x 6-12)

20kgs (per hand) x 9, 8

• Standing Cable (Instinct) H2L Flies (2x 6-12)

20kgs (per hand) x 9, 8

• Incline Bench Press (1x 4-8)

80kgs x 6

Triceps

• Cable (Instinct) Single Arm Cross Body Tricep Extensions (2x 6-12)

17.5kgs x 11, 8

• Cable (Instinct) OH Single Arm Tricep Extensions (2x 6-12)

20kgs x 9, 7

• Cable (Instinct) Single Arm Tricep Pushdowns (2x 6-12)

22.5kgs x 8, 7

Upper Abs

• Ab Crunch Machine (3x 6-12)

46kgs x 12, 10, 10

Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout.
 
Monday 01 December 2025 @ 14:35hrs

Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. 1.5-2 minutes rest between sets, 3 minutes rest between exercises.

Back

• Hammer Strength Plate Loaded (including starting resistance of 8.2kgs) Pullover Machine (1x 4-8)

3x warm up sets
168.2kgs x 5

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

132.2kgs x 7

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

123kgs x 6

• Chest Supported Plate Loaded (excluding starting resistance) T Bar Row (1x4-8)

70kgs x 7

• Kelso Shrugs on Chest Supported Plate Loaded (excluding starting resistance) T Bar Row (1x4-8)

80kgs x 7

• Hammer Strength Pin Selected Back Extension (1x 6-12)

126.5kgs x 12

Delts

• Seated Single Arm Side Lateral Raise Machine (3x 6-12)

60kgs x 12, 10, 9

• Cable (Instinct) Single Arm High Crossover Rear Delt Flies (3x 6-12)

17.5kgs x 8, 7, 6

Biceps

• Seated Alternating Incline DB Curls (2x 6-12)

17.5kgs x 9, 7

• Seated DB Concentration Curls (2x 6-12)

17.5kgs x 10, 7

• Standing Alternating DB Hammer Curls (2x 6-12)

17.5kgs x 9, 7

Lower Abs

• Leg Raises (3x AMRAP)

BW x 10, 10, 10

Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout.
 
Tuesday 02 December 2025 @ 04:35hrs

Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. 1.5-2 minutes rest between sets, 3 minutes rest between exercises.

Adductors / Abductors

• Seated Abductor Machine (3x AMRAP)

138kgs x 15, 13, 11

• Hammer Strength Pin Selected Seated Adductor Machine (3x AMRAP)

138kgs x 15, 14, 12

Quads (Isolation)

• Leg Extensions | | (3x 6-12)

2x warm up sets

110kgs x 10, 8, 7

Hamstrings (Isolation)

• Hammer Strength Pin Selected Prone Leg Curls (3x 6-12)

2x warm up sets

81kgs x 9, 7, 7

Legs (Compound)

• Hammer Strength Iso Lateral Plate Loaded (including starting resistance of 6.3kgs per leg) Quad Focused Single Leg Press (3x 6-12)

86.3kgs x 9, 8, 8

Obliques

• Cable (Inspiration) Side Bends (3x 6-12)

17.5kgs x 12, 12, 12

Progression Protocol: Once the max target reps are achieved the load will be increased on the next workout.
 
Wednesday 03 December 2025 @ 01:25hrs

Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. 1.5-2 minutes rest between sets, 3 minutes rest between exercises.

Delts

• Cable (Instinct) Single Arm Side Lateral Cuffed Raises (3x 6-12)

15kgs x 9, 8, 7

• Cable (Instinct) Single Arm High Crossover Rear Delt Cuffed Flies (3x 6-12)

17.5kgs x 7, 6, 6

Chest

• Standing Cable (Nautilus Instinct) L2H Flies (2x 6-12)

20kgs (per hand) x 9, 8

• Standing Cable (Nautilus Instinct) Flies (2x 6-12)

20kgs (per hand) x 10, 9

• Standing Cable (Nautilus Instinct) H2L Flies (2x 6-12)

20kgs (per hand) x 10, 9

• Incline BB Bench Press (1x 4-8)

80kgs x 6

Triceps

• Cable (Instinct) Single Arm Cross Body Tricep Extensions (2x 6-12)

17.5kgs x 11, 8

• Cable (Instinct) OH Single Arm Tricep Extensions (2x 6-12)

20kgs x 10, 9

• Cable (Instinct) Single Arm Tricep Pushdowns (2x 6-12)

22.5kgs x 9, 8

Upper Abs

• Ab Crunch Machine (3x 6-12)

48.5kgs x 12, 11, 10

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