mickc1965 training log

[mickc1965]

Thursday 22 January 2025 @ 04:05hrs

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

• DB Side Lateral Raises (1x 4-8)

17.5kgs x7

• DB Chest Supported Rear Flies (1x 4-8)

17.5kgs x 6


Back

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

3x warm up sets
153.2kgs 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
66.1kgs 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
59kgs x 8

• BB Rack Pulls (1x4-8)

120kgs x 8

• BB Rear Shrugs (1x AMRAP)

120kgs x 16


Forearms

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

25kgs x 10


Core

• Alternating Cable Crunches with Cable Oblique Crunches (1x 6-12)

12.5kgs x 12


Cardio Health

• Life Fitness Bike - 11 mins / L3 / 80-90rpm


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

 

[mickc1965]

Friday 23 January 2025 @ 08:25hrs

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.


Adductors / Abductors

• Hammer Strength Pin Selected Seated Abductor Machine (2x AMRAP)

143kgs (max) x 20, 15

• Hammer Strength Pin Selected (P8) Seated Adductor Machine (2x AMRAP)

143kgs (max) x 25, 20


Quads (Isolation)

• Hammer Strength Pin Selected Leg Extensions | | (2x 6-12)

2x warm up sets
101kgs x 12, 9


Hamstrings (Isolation)

• Hammer Strength Pin Selected Prone Leg Curls (2x 6-12)

2x warm up sets
86kgs x 10, 6


Legs (Compound)

• Hammer Strength Pin Selected (excluding starting resistance of sled) Quad Focused Leg Press (P8) (2x 6-12)

95kgs x 12, 12


Biceps

Standing DB Alternating Curls (1x 6-12)

22.5kgs x 12

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

22.5kgs x 10

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

22.5kgs x 10


Cardio Health

• Life Fitness Bike - 12 mins / L3 / 80-90rpm


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

 

[mickc1965]

Saturday 24 January 2025 @ 08:20hrs

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 4-8)

12.5kgs x 8

• Cable (Nautilus Instinct 2 - P28) Single Arm High Crossover Rear Delt Cuffed Flies (1x 4-8)

12.5kgs x 8


Chest

• Seated Cable (Nautilus Instinct 2 - P1) Incline Press alternating with flies (1x 4-8)

22.5kgs (per hand) x 8

• Seated Cable (Nautilus Instinct 2 - P13) Press alternating with flies (1x 4-8)

22.5kgs (per hand) x 8

• Seated Cable (Nautilus Instinct 2 - P22) Decline Press alternating with flies (1x 4-8)

22.5kgs (per hand) x 5


Triceps

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

22.5kgs x 6

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

22.5kgs x 10

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

25kgs x 8


Core

• Alternating Cable Crunches with Cable Oblique Crunches (1x 6-12)

12.5kgs x 12


Cardio Health

• Life Fitness Bike - 13 mins / L3 / 80-90rpm


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