mickc1965 training log

Wednesday 13 May 2025 @ 03:50hrs

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

Rest Periods - 2 minute rounds.

Back

• Cable (Nautilus Instinct 2) Pullovers (1x 4-8)

3x warm up sets
50kgs x 6

• Kelso Shrugs (Chest Supported) on Cable (Nautilus Instinct 2) Machine (1x 4-8)

50kgs x 8

• Single Arm Cable (Nautilus) Seated Low Row (1x 4-8)

2x warm up sets
55kgs x 8

• Single Arm Cable (Nautilus) Pulldown (1x 4-8)

1x warm up set
50kgs x 6

Delts

• DB Seated Side Lateral Raises (1x 6-12)

15kgs x 12

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

15kgs x 12

Adductors

• Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP)

173kgs (max +30kgs) x 20

Hamstrings (Isolation)

• Hammer Strength Pin Selected Prone Leg Curls (1x 6-12 slow and controlled eccentric reps)

2x warm up sets
65kgs x 12

• Hammer Strength Pin Selected Seated Leg Curls (1x 6-12 slow and controlled eccentric reps)

82kgs x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Thursday 14 May 2025 @ 03:51hrs

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

Rest Periods - 2 minute rounds.

Chest

• Cable (Nautilus Instinct 2) Ladder Flies (7 x 6-12 @ P10, P13, P16, P19, P22, P25, P28)

15kgs (per hand) x 9, 9, 9, 9, 9, 9, 9

Triceps

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

17.5kgs x 12

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

20kgs x 9

• Cable (Nautilus Instinct 2 - P28) Single Arm Tricep Pushdowns (1x 6-12)

20kgs x 10

Biceps

• Hammer Strength Pin Selected Preacher Curl (1x 6-12)

60kgs x 12

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

22.5kgs x 10

• Standing DB Hammer Curls (1x 6-12)

22.5kgs x 12

Forearms

• BB Reverse Wrist Curls (1x 6-12)

40kgs x 12

• BB Wrist Curls (1x 6-12)

40kgs x 12

Quads

• Smith Machine (excluding starting weight) Somersault Squats (1x 6-12)

40kgs x 10

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

87kgs x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Monday 18 May 2025 @ 23:06hrs

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

Rest Periods - 2 minute rounds.

Back

• Cable (Nautilus Inspiration 1) Pullovers (1x 4-8)

3x warm up sets
50kgs x 6

• Kelso Shrugs (Chest Supported) on Cable (Nautilus Inspiration 1) Machine (1x 4-8)

55kgs x 8

• Single Arm Cable (Nautilus) Seated Low Row (1x 4-8)

2x warm up sets
57.5kgs x 5

• Single Arm Cable (Nautilus) Pulldown (1x 4-8)

1x warm up set
50kgs x 6

Delts

• DB Seated Side Lateral Raises (1x 6-12)

15kgs x 12

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

15kgs x 12

Adductors

• Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP)

178kgs (max +35kgs) x 17

Hamstrings (Isolation)

• Hammer Strength Pin Selected Seated Leg Curls (1x 6-12 slow and controlled eccentric reps)

2x warm up sets
84.5kgs x 12

• Hammer Strength Pin Selected Prone Leg Curls (1x 6-12 slow and controlled eccentric reps)

67kgs x 10

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Last edited:
Tuesday 19 May 2025 @ 23:07hrs

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

Rest Periods - 2 minute rounds (1 minute on ladder flies).

Chest

• Cable (Nautilus Instinct 2) Ladder Flies (7 x 6-12 @ P10, P13, P16, P19, P22, P25, P28)

15kgs (per hand) x 10, 10, 10, 10, 10, 10, 10

Triceps

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

20kgs x 7

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

20kgs x 10

• Cable (Nautilus Instinct 2 - P28) Single Arm Tricep Pushdowns (1x 6-12)

20kgs x 11

Biceps

• Hammer Strength Pin Selected Preacher Curl (1x 6-12)

62.5kgs x 12

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

22.5kgs x 10

• Standing DB Hammer Curls (1x 6-12)

25kgs x 8

Forearms

• BB Reverse Wrist Curls (1x 6-12)

42.5kgs x 12

• BB Wrist Curls (1x 6-12)

42.5kgs x 12

Quads

• Smith Machine (excluding starting weight) Somersault Squats (1x 6-12)

40kgs x 12

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

89kgs x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Thursday 21 May 2025 @ 03:46hrs

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

Rest Periods - 2 minute rounds.

Back

• Cable (Nautilus Instinct 2) Pullovers (1x 4-8)

3x warm up sets
50kgs x 7

• Kelso Shrugs (Chest Supported) on Cable (Nautilus Instinct 2) Machine (1x 4-8)

55kgs x 8

• Single Arm Cable (Nautilus) Seated Low Row (1x 4-8)

2x warm up sets
57.5kgs x 6

• Single Arm Cable (Nautilus) Pulldown (1x 4-8)

1x warm up set
50kgs x 6

Delts

• DB Seated Alternating Side Lateral Raises (1x 6-12)

15kgs x 12

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

15kgs x 12

Adductors

• Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP)

178kgs (max +35kgs) x 18

Hamstrings

• Hammer Strength Pin Selected Seated Single Leg Curls (1x 6-12 slow and controlled eccentric reps)

2x warm up sets
42.5kgs x 12

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

32kgs x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Saturday 23 May 2025 @ 03:35hrs

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

Rest Periods - 2 minute rounds (1 minute on flies).

Chest

• Cable (Nautilus Instinct 2) Ladder Flies (3 x 6-12 @ P13, P22, P28)

15kgs (per hand) x 12, 12, 12

• Smith Machine (excluding starting weight) Incline Press (1x 4-8)

3x warm up sets
75kgs x 8

Triceps

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

20kgs x 7

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

20kgs x 11

• Cable (Nautilus Instinct 2 - P28) Single Arm Tricep Pushdowns (1x 6-12)

20kgs x 12

Biceps

• Hammer Strength Pin Selected Preacher Curl (1x 6-12)

65kgs x 10

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

22.5kgs x 11

• Standing DB Hammer Curls (1x 6-12)

25kgs x 9

Forearms

• BB Reverse Wrist Curls (1x 6-12)

50kgs x 12

• BB Wrist Curls (1x 6-12)

50kgs x 12

Quads

• Smith Machine (excluding starting weight) Somersault Squats (1x 6-12)

40kgs x 12

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

45kgs x 9

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Sunday 24 May 2025 @ 03:52hrs

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

2 minute rounds.

Back

• Cable (Nautilus Instinct 2) Pullovers (1x 4-8)

3x warm up sets
50kgs x 8

• Kelso Shrugs (Chest Supported) on Cable (Nautilus Instinct 2) Machine (1x 4-8)

60kgs x 8

• Single Arm Cable (Nautilus Multi Station 4) Seated Low Row (1x 4-8)

2x warm up sets
57.5kgs x 7

• Single Arm Cable (Nautilus Multi Station 4) Pulldown (1x 4-8)

1x warm up set
50kgs x 6

Delts

• DB Seated Side Lateral Raises (1x 6-12)

17.5kgs x 8

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

17.5kgs x 8

Adductors

• Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP)

178kgs (max +35kgs) x 18

Hamstrings

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

2x warm up sets
45kgs x 10

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

34.5kgs x 8

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Tuesday 26 May 2025 @ 23:15hrs

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

Rest Periods - 2 minute rounds (1 minute on cable flies).

Chest

• Cable (Nautilus Instinct 2) Flies (3 x 6-12 @ P13, P22, P28)

15kgs (per hand) x 12, 12, 12

• Smith Machine (excluding starting weight) Incline Press (1x 4-8)

3x warm up sets
80kgs x 6

Triceps

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

20kgs x 8

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

20kgs x 12

• Cable (Nautilus Instinct 2 - P28) Single Arm Tricep Pushdowns (1x 6-12)

22.5kgs x 9

Biceps

• Hammer Strength Pin Selected Preacher Curl (1x 6-12)

65kgs x 11

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

22.5kgs x 12

• Standing DB Hammer Curls (1x 6-12)

25kgs x 12

Forearms

• BB Reverse Wrist Curls (1x 6-12)

50kgs x 12

• BB Wrist Curls (1x 6-12)

50kgs x 12

Quads

• Smith Machine (excluding starting weight) Somersault Squats (1x 6-12)

40kgs x 12

• Smith Machine (excluding starting weight) Squats (1x 6-12)

40kgs x 8

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

45kgs x 10

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Thursday 28 May 2025 @ 03:39hrs

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

Rest Periods - 2 minute rounds.

Back

• Cable (Nautilus Instinct 2) Pullovers (1x 4-8)

3x warm up sets
55kgs x 4 (bench kept on moving)

• Kelso Shrugs (Chest Supported) on Cable (Nautilus Instinct 2) Machine (1x 4-8)

70kgs x 8

• Single Arm Cable (Nautilus Multi Station 4) Seated Low Row (1x 4-8)

2x warm up sets
57.5kgs x 8

• Single Arm Cable (Nautilus Multi Station 4) Pulldown (1x 4-8)

1x warm up set
50kgs x 7

Delts

• DB Seated Side Lateral Raises (1x 6-12)

17.5kgs x 9

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

17.5kgs x 9

Adductors

• Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP)

143kgs (max, forgot gym pin to load stack) x 26

Hamstrings

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

2x warm up sets
45kgs x 11

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

34.5kgs x 8

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Wednesday 03 June 2025 @ 23:04hrs

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

Rest Periods - 2 minute rounds.

Chest

• Cable (Nautilus Inspiration 1) Ladder Flies (3 x 6-12 @ P6, P11, P15)

15kgs (per hand) x 12, 12, 12

• Smith Machine (excluding starting weight) Incline Press (1x 4-8)

3x warm up sets
80kgs x 8

Triceps

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

20kgs x 12

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

22.5kgs x 12

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

25kgs x 9

Biceps

• Hammer Strength Pin Selected Preacher Curl (1x 6-12)

65kgs x 12

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

25kgs x 7

• Standing DB Hammer Curls (1x 6-12)

27.5kgs x 7

Forearms

• BB Reverse Wrist Curls (1x 6-12)

55kgs x 12

• BB Wrist Curls (1x 6-12)

55kgs x 12

Quads

• Smith Machine (excluding starting weight) Somersault Squats (1x 6-12)

45kgs x 10

• Smith Machine (excluding starting weight) Squats (1x 6-12)

40kgs x 9

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

91.5kgs x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Thursday 04 June 2025 @ 23:14hrs

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

Rest Periods - 2 minute rounds.

Back

• Cable (Nautilus Instinct 2) Pullovers (1x 4-8)

3x warm up sets
55kgs x 5

• Kelso Shrugs (Chest Supported) on Cable (Nautilus Instinct 2) Machine (1x 4-8)

75kgs x 8

• Single Arm Cable (Nautilus Multi Station 4) Seated Low Row (1x 4-8)

2x warm up sets
65kgs x 4

• Single Arm Cable (Nautilus Multi Station 4) Pulldown (1x 4-8)

1x warm up set
50kgs x 7

Delts

• DB Seated Side Lateral Raises (1x 6-12)

17.5kgs x 9

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

17.5kgs x 10

Adductors

• Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP)

178kgs (max +35kgs) x 18

Hamstrings

• Hammer Strength Pin Selected Seated Single Alternating Leg Curls (1x 6-12)

2x warm up sets
45kgs x 12

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

34.5kgs x 10

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