mickc1965 training log

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.
 
Last edited:
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.
 
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.
 
Monday 26 January 2025 @ 23:15hrs

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 (Spirit 2 - P12) Single Arm Side Lateral Cuffed Raises (1x 4-8)

27.2kgs x 8

• Cable (Spirit 2 - P5) Single Arm Archer Pulls (1x 4-8)

27.2kgs x 8


Back

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

3x warm up sets
158.2kgs 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
68.6kgs 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
61.5kgs x 6

• BB Rack Pulls on Counterbalanced Smith Machine (1x4-8)

100kgs x 8

• BB Rear Shrugs on Counterbalanced Smith Machine (1x AMRAP)

100kgs x 16


Core

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

15kgs x 12


Heart Health

• Life Fitness Bike - 14 mins / L3 / 80-90rpm


Progression Protocol
Once the max target reps are achieved the load will be increased on the next workout.
 
Last edited:
Tuesday 27 January 2025 @ 23:22hrs

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 21, 16

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

143kgs (max) x 26, 22


Quads (Isolation)

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

2x warm up sets
103kgs x 12, 9

Hamstrings (Isolation)

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

2x warm up sets
86kgs x 10, 7


Legs (Compound)

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

105kgs x 12, 12


Biceps & Forearms

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

22.5kgs x 12

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

22.5kgs x 11

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

22.5kgs x 10

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

25kgs x 10


Heart Health

• Life Fitness Bike - 15 mins / L3 / 80-90rpm


Progression Protocol
Once the max target reps are achieved the load will be increased on the next workout.
 
Wednesday 28 January 2025 @ 23:22hrs

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 Inspiration 1 - P6) Single Arm Side Lateral Cuffed Raises (1x 4-8)

15kgs x 8

• Cable (Nautilus Inspiration 1 - P14) Single Arm Archer Pulls (1x 4-8)

15kgs x 8


Chest

• Standing Cable (Nautilus Inspiration 2 - P6) L2H Flies (1x 4-8)

25kgs (per hand) x 6

• Standing Cable (Nautilus Inspiration 2 - P11) Flies (1x 4-8)

25kgs (per hand) x 6

• Standing Cable (Nautilus Inspiration 2 - P15) H2L Flies (1x 4-8)

25kgs (per hand) x 7

• Incline BB Bench Press (1x 4-8)

80kgs x 8


Triceps

• Cable (Nautilus Inspiration 1 - P17) Single Arm Cross Body Tricep Extensions (1x 6-12)

20kgs x 10

• Cable (Nautilus Inspiration 1 - P16) OH Single Arm Tricep Extensions (1x 6-12)

22.5kgs x 9

• Cable (Nautilus Inspiration 1 - P15) Single Arm Tricep Pushdowns (1x 6-12)

22.5kgs x 12


Core (1 continuous set)

• Lying Leg Raises x 12, 11, 11
• Heel Taps x 12, 11, 11
• Ab Crunches x 12, 11, 11


Heart Health

• Life Fitness Recumbent Bike - 16 mins / P20 / L3 / 80-90rpm


Progression Protocol
Once the max target reps are achieved the load will be increased on the next workout.
 
Last edited:
Friday 30 January 2025 @ 01:14hrs

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 (Spirit 2 - P12) Single Arm Side Lateral Cuffed Raises (1x 4-8)

31.8kgs x 6

• Cable (Spirit 2 - P5) Single Arm Archer Pulls (1x 4-8)

31.8kgs x 8


Back

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

3x warm up sets
163.2kgs 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
71.1kgs 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
61.5kgs x 7

• Bent Over Rows on Counterbalanced Smith Machine (1x4-8)

80kgs x 8

• Rack Pulls on Counterbalanced Smith Machine (1x4-8)

105kgs x 8

• Rear Shrugs on Counterbalanced Smith Machine (1x AMRAP)

105kgs x 18


Core (1 continuous set)

• Lying Leg Raises x 12, 12, 11
• Heel Taps x 12, 12, 11
• Ab Crunches x 12, 12, 11


Heart Health

• Life Fitness Recumbent Bike - 17 mins / P20 / L3 / 80-90rpm


Progression Protocol
Once the max target reps are achieved the load will be increased on the next workout.
 
Saturday 31 January 2025 @ 03:40hrs

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 22, 17

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

143kgs (max) x 27, 22


Quads (Isolation)

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

2x warm up sets
105.5kgs x 12, 8


Hamstrings (Isolation)

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

2x warm up sets
86kgs x 10, 8


Legs (Compound)

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

115kgs x 12, 12


Biceps & Forearms

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

25kgs x 9

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

22.5kgs x 12

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

22.5kgs x 10


Heart Health

• Life Fitness Recumbent Bike - 18 mins / P20 / L3 / 80-90rpm


Progression Protocol
Once the max target reps are achieved the load will be increased on the next workout.
 
Sunday 01 February 2025 @ 01:52hrs

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)

15kgs x 6

• Cable (Nautilus Instinct 2 - P25) Single Arm Archer Pulls (1x 4-8)

15kgs x 8


Chest

• Standing Cable (Nautilus Instinct 2 - P6) L2H Flies (1x 4-8)

22.5kgs (per hand) x 6

• Standing Cable (Nautilus Instinct 2 - P21) Flies (1x 4-8)

22.5kgs (per hand) x 6

• Standing Cable (Nautilus Instinct 2 - P28) H2L Flies (1x 4-8)

22.5kgs (per hand) x 8

• Incline BB Bench Press (1x 4-8)

82.5kgs x 8


Triceps

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

22.5kgs x 7

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

22.5kgs x 11

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

25kgs x 10


Core (1 continuous set)

• Lying Leg Raises x 12, 12, 12
• Heel Taps x 12, 12, 12
• Ab Crunches x 12, 12, 12


Heart Health

• Life Fitness Recumbent Bike - 19 mins / P23 / L3 / Av 82rpm


Progression Protocol
Once the max target reps are achieved the load will be increased on the next workout.
 
Tuesday 03 February 2025 @ 23.05hrs

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


Back

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

3x warm up sets
168.2kgs x 7

• 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
73.6kgs x 7

• 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
61.5kgs x 7

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

2x warm up sets
75kgs x 5

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

85kgs x 8

• BB Rack Pulls (1x4-8)

120kgs x 8


Core (1 continuous set)

• Lying Leg Raises x 10, 9, 9, 9
• Heel Taps x 10, 9, 9, 9
• Ab Crunches x 10, 9, 9, 9


Heart Health

• Life Fitness Recumbent Bike - 20 mins / P23 / L3 / Av 83rpm


Progression Protocol
Once the max target reps are achieved the load will be increased on the next workout.
 
Wednesday 04 February 2025 @ 23:16hrs

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 23, 18

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

143kgs (max) x 24, 22


Quads (Isolation)

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

2x warm up sets
108kgs x 10, 8


Hamstrings (Isolation)

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

2x warm up sets
108kgs x 10, 8


Legs (Compound)

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

125kgs x 12, 12


Biceps & Forearms

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

25kgs x 10

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

25kgs x 6

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

22.5kgs x 12

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

25kgs x 11


Heart Health

• Life Fitness Recumbent Bike - 20 mins / P23 / L3 / Av 83rpm


Progression Protocol
Once the max target reps are achieved the load will be increased on the next workout.
 
Friday 06 February 2025 @ 01:35hrs

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 (2x 6-12)

12.5kgs x 12, 12

• DB Chest Supported Rear Flies (2x 6-12)

12.5kgs x 12, 12


Chest

• DB Incline Flies (1x 6-12)

12.5kgs (per hand) x 12

• DB Flat Flies (1x 6-12)

12.5kgs (per hand) x 12

• DB Decline Flies (1x 6-12)

12.5kgs (per hand) x 12

• Incline BB Bench Press (1x 4-8)

85kgs x 6


Triceps

• Cable (Spirit 1 - P1) Single Arm Cross Body Tricep Extensions (1x 6-12)

36.3kgs x 7

• Cable (Spirit 1 - P3) OH Single Arm Tricep Extensions (1x 6-12)

36.3kgs x 7

• Cable (Spirit 1 - P5) Single Arm Tricep Pushdowns (1x 6-12)

36.3kgs x 12


Core (1 continuous set)

• Lying Leg Raises x 10, 10, 9, 9
• Heel Taps x 10, 10, 9, 9
• Ab Crunches x 10, 10, 9, 9


Heart Health

• Life Fitness Recumbent Bike - 20 mins / P23 / L3 / Av 84rpm


Progression Protocol
Once the max target reps are achieved the load will be increased on the next workout.
 
Saturday 07 February 2025 @ 03:54hrs

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.


Back

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

3x warm up sets
168.2kgs x 7

• 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
73.6kgs 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
61.5kgs x 8

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

2x warm up sets
75kgs x 6

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

85kgs x 8

• Standard Shrugs on Chest Supported Plate Loaded (excluding starting resistance is unknown) T Bar Row (1x 4-8)

85kgs x 8

• BB Rack Pulls (1x4-8)

125kgs x 6


Core (1 continuous set)

• Lying Leg Raises x 10, 10, 10, 9
• Heel Taps x 10, 10, 10, 9
• Ab Crunches x 10, 10, 10, 9


Heart Health

• Life Fitness Recumbent Bike - 20 mins / P23 / L3 / Av 91rpm (20x 20s @ 100+, 40s @ 80+)


Progression Protocol
Once the max target reps are achieved the load will be increased on the next workout.
 
Last edited:
Saturday 14 February 2025 @ 04:50hrs

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.


Back

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

3x warm up sets
168.2kgs x 7

• 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
74.85kgs 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
62.75kgs x 5

• BB Rack Pulls (1x4-8)

125kgs x 8

• BB Kelso Shrugs Chest Supported on Incline Bench (1x4-8)

80kgs x 8


Biceps & Forearms

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

20kgs x 9

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

20kgs x 12

• Seated DB Hammer Curls (1x 6-12)

20kgs x 11

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

25kgs x 12


Hamstrings (Isolation)

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

2x warm up sets
86kgs x 10, 8


Heart Health

• Life Fitness Recumbent Bike - 20 mins / P23 / L3 / Av 95rpm (20x 20s @ 100+, 40s @ 80+)


Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Sunday 15 February 2025 @ 03:47hrs

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 Seated Side Lateral Raises (2x 6-12)

12.5kgs x 12, 12

• DB Chest Supported Rear Flies (2x 6-12)

15kgs x 10, 10


Chest

• DB Incline Flies (1x 6-12)

15kgs (per hand) x 12

• DB Flat Flies (1x 6-12)

15kgs (per hand) x 12

• DB Decline Flies (1x 6-12)

15kgs (per hand) x 12

• Incline DB Bench Press (1x 4-8)

27.5kgs x 8


Triceps

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

20kgs x 7

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

20kgs x 8

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

20kgs x 12


Adductors

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

143kgs (max) x 22, 16


Quads (Isolation)

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

2x warm up sets
108kgs x 10, 8


Legs (Compound)

• Hammer Strength Pin Selected (excluding starting resistance of sled) Quad Focused 30° Leg Press (P8) (2x 6-12)

130kgs x 12, 12


Core (1 continuous set)

• Lying Leg Raises x 10, 10, 10, 10
• Heel Taps x 10, 10, 10, 10
• Ab Crunches x 10, 10, 10, 10


Heart Health

• Life Fitness Recumbent Bike - 20 mins / P24 / L3 / Av 93rpm (20x 20s @ 100+, 40s @ 80+)


Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Tuesday 17 February 2025 @ 04:50hrs

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.


Back

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

3x warm up sets
168.2kgs (80kgs) x 7

• 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
76.1kgs (72.5kgs) x 7

• 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
62.75kgs (61.25kgs) x 5

• BB Rack Pulls (1x4-8)

125kgs x 6

• BB Kelso Shrugs Chest Supported on Incline Bench (1x4-8)

90kgs x 8


Biceps & Forearms

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

20kgs x 11

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

20kgs x 11

• Seated DB Hammer Curls (1x 6-12)

20kgs x 11

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

27.5kgs x 10


Delts

• DB Seated Side Lateral Raises (2x 6-12)

15kgs x 9, 8

• DB Chest Supported Rear Flies (2x 6-12)

15kgs x 12, 11


Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Last edited:
Thursday 19 February 2025 @ 23:09hrs

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 Seated Side Lateral Raises (1x 6-12)

15kgs x 12


Chest

• DB Incline Flies (1x 6-12)

17.5kgs (per hand) x 12

• DB Flat Flies (1x 6-12)

17.5kgs (per hand) x 12

• DB Decline Flies (1x 6-12)

17.5kgs (per hand) x 12

• Incline DB Bench Press (1x 4-8)

30kgs x 12


Triceps

• Cable (Nautilus Inspiration 2 - P15) Single Arm Cross Body Tricep Extensions (1x 6-12)

20kgs x 8

• Cable (Nautilus Inspiration 2 - P16) OH Single Arm Tricep Extensions (1x 6-12)

20kgs x 12

• Cable (Nautilus Inspiration 2 - P13) Single Arm Tricep Pushdowns (1x 6-12)

20kgs x 12


Adductors

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

143kgs (max) x 23, 19


Quads (Isolation)

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

3x warm up sets
108kgs x 11


Hamstrings (Isolation)

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

3x warm up sets
86kgs x 8


Legs (Compound)

• Hammer Strength Pin Selected (excluding starting resistance of sled) Quad Focused 30° Leg Press (P8) (1x 6-12)

140kgs x 12


Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Saturday 21 February 2025 @ 22:38hrs

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.


Back

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

3x warm up sets
168.2kgs x 6 (feeling weak tonight)

• 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
76.1kgs x 7

• 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
62.75kgs x 5

• BB Rack Pulls (1x4-8)

125kgs x 6

• BB Kelso Shrugs Chest Supported on Incline Bench (1x4-8)

110kgs x 8


Biceps & Forearms

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

20kgs x 12

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

20kgs x 12

• Seated DB Hammer Curls (1x 6-12)

20kgs x 12

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

27.5kgs x 11


Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Monday 23 February 2025 @ 03:53hrs

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 Seated Side Lateral Raises (1x 6-12)

17.5kgs x 10

• DB Chest Supported Rear Flies (1x 6-12)

17.5kgs x 10


Chest

• DB Incline Flies (1x 6-12)

20kgs (per hand) x 12

• DB Flat Flies (1x 6-12)

20kgs (per hand) x 12

• DB Decline Flies (1x 6-12)

20kgs (per hand) x 12

• Incline DB Bench Press (1x 4-8)

35kgs (per hand) x 7

Tweaked lower back lifting the 35kg dumbbells off the rack ffs

Triceps

• Cable (Nautilus Inspiration 2 - P15) Single Arm Cross Body Tricep Extensions (1x 6-12)

20kgs x 10

• Cable (Nautilus Inspiration 2 - P16) OH Single Arm Tricep Extensions (1x 6-12)

22.5kgs x 9

• Cable (Nautilus Inspiration 2 - P13) Single Arm Tricep Pushdowns (1x 6-12)

22.5kgs x 10


Adductors

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

153kgs (max +10kgs) x 20


Quads (Isolation)

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

3x warm up sets
108kgs x 12


Hamstrings (Isolation)

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

3x warm up sets
86kgs x 9


Legs (Compound)

• Hammer Strength Pin Selected (excluding starting resistance of sled) Quad Focused 30° Leg Press (P8) (1x 6-12)

155kgs x 9


Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Monday 23 February 2026

When I woke up for my night shift the tweak I felt when lifting the 35kg dumbbell has now turned into a very painful lower back, dosing up on paracetamol and ibuprofen which isn’t really doing much other than allowing me to walk albeit like an old man who looks like he has sh1t himself
 
Last edited:
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