mickc1965 training log

[mickc1965]

Thursday 25 December 2025 @ 07:25hrs

Training Protocol
All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise.

Rest Periods
2 minute rounds on delts, forearms and core.


Delts

• Cable (Spirit 1 - P12) Single Arm Side Lateral Cuffed Raises (1x 6-12)

31.8kgs x 10

• Cable (Spirit 1 - P3) Single Arm High Crossover Rear Delt Cuffed Flies (1x 6-12)

27.2kgs x 12

Back - load reduced to approximately 75% with reps staying at 8 due to pulled lat.

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

3x warm up sets
128.2kgs x 8

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

2x warm up sets
53.6kgs x 8

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

2x warm up sets
46.5kgs x 8

• BB Rack Pulls with Shrug (1x4-8)

2x warm up sets
90kgs x 8


Forearms

• DB Single Wrist Curls (1x 6-12)

15kgs x 10

• DB Single Reverse Wrist Curls (1x 6-12)

15kgs x 10


Core (1 continuous set)

• Lying Leg Raises (1x AMRAP) x 21
• Heel Taps (1x AMRAP) x 21
• Ab Crunches (1x AMRAP) x 21


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

 

[mickc1965]

Friday 26 December 2025 @ 05:00hrs

Training Protocol
All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise.

Rest Periods
2 minute rounds.


Adductors / Abductors

• Hammer Strength Pin Selected Seated Abductor Machine (1x AMRAP)

143kgs (max) x 25

• Hammer Strength Pin Selected (P8) Seated Adductor Machine (1x AMRAP)

143kgs (max) x 25


Quads (Isolation) - right knee playing up so reduced the load and slowing down the rep

• Hammer Strength Pin Selected Leg Extensions | | (1x 6-12)

2x warm up sets
89kgs x 12


Hamstrings (Isolation)

• Hammer Strength Pin Selected Prone Leg Curls (1x 6-12)

2x warm up sets
81kgs x 11


Legs (Compound)

• Hammer Strength Iso Lateral Plate Loaded (including starting resistance of 6.3kgs per leg) Quad Focused Single Leg Press (1x 6-12)

2x warm up sets
96.3kgs x 12


Biceps

• Seated DB Incline Alternating Curls (1x 6-12)

20kgs x 10

• Seated DB Concentration Curls (1x 6-12)

20kgs x 10

• Standing DB Alternating Cross Body Hammer Curls (1x 6-12)

20kgs x 12


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

 

[mickc1965]

Saturday 27 December 2025 @ 05:05hrs

Training Protocol
All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise.

Rest Periods
2 minute rounds.


Delts

• Cable (Nautilus Instinct 2 - P13) Single Arm Side Lateral Cuffed Raises (1x 6-12)

17.5kgs x 7

• Cable (Nautilus Instinct 2 - P28) Single Arm High Crossover Rear Delt Cuffed Flies (1x 6-12)

17.5kgs x 11


Chest

• Seated Cable (Nautilus Instinct 2 - P1) L2H Flies straight into Cable Incline Press (1x 6-12)

17.5kgs (per hand) x 12 & 12

• Seated Cable (Nautilus Instinct 2 - P12) Flies straight into Cable Press (1x 6-12)

17.5kgs (per hand) x 12 & 12

• Seated Cable (Nautilus Instinct 2 - P22) H2L Flies straight into Cable Decline Press (1x 6-12)

17.5kgs (per hand) x 12 & 9


Triceps

• Cable (Nautilus Instinct 2 - P31) Single Arm Cross Body Tricep Extensions (1x 6-12)

20kgs x 12

• Cable (Nautilus Instinct 2 - P31) OH Single Arm Tricep Extensions (x 6-12)

22.5kgs x 8

• Cable (Nautilus Instinct 2 - P29) Single Arm Tricep Pushdowns (1x 6-12)

25kgs x 9


Core (1 continuous set)

• Lying Leg Raises (1x AMRAP) x 20
• Heel Taps (1x AMRAP) x 20
• Ab Crunches (1x AMRAP) x 20


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

 

[mickc1965]

Monday 29 December 2025 @ 02:55hrs

Training Protocol
All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise.

Rest Periods
2 minute rounds on delts, forearms and core.


Delts

• Cable (Spirit 1 - P12) Single Arm Side Lateral Cuffed Raises (1x 6-12)

31.8kgs x 10

• Cable (Spirit 1 - P3) Single Arm High Crossover Rear Delt Cuffed Flies (1x 6-12)

31.8kgs x 10


Back - load reduced to approximately 80% of previous with reps remaining at max of 8 due to pulled lat.

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

3x warm up sets
133.2kgs x 8

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

2x warm up sets
56.1kgs x 8

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

2x warm up sets
49kgs x 8

• BB Rack Pulls with Shrug (1x4-8)

95kgs x 8


Forearms

• DB Single Wrist Curls (1x 4-8)

17.5kgs x 8

• DB Single Reverse Wrist Curls (1x 4-8)

17.5kgs x 8


Core (1 continuous set)

• Lying Leg Raises (1x AMRAP) x 21
• Heel Taps (1x AMRAP) x 21
• Ab Crunches (1x AMRAP) x 21


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