mickc1965 training log

Saturday 11 July 2026 @ 01:22hrs

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.

Legs

• Hammer Strength Pin Selected Seated Single Leg Curls (1x 4-8)

3x warm up sets
66kgs x 6

• Hammer Strength Pin Selected Single Leg Extensions | | (1x 4-8)

3x warm up sets
52 kgs x 8

Back

• Cable (Nautilus Multi Station 4) Seated Medium Width MAG Low Row (1x 4-8)

3x warm up sets
115kgs x 7

• Cable (Nautilus Multi Station 4) Medium width MAG Lat Pulldown (1x 4-8)

3x warm up sets
105kgs x 5*

Chest

• Nautilus Plate Loaded (including 16.2kgs starting resistance) Seated Incline Press Machine (1x 4-8)

5x warm up sets
116.2kgs x 8

Delts (superset)

• DB Seated Side Lateral Raises (1x 4-8)

22.5kgs x 7

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

22.5kgs x 7

Arms (superset)

• Cable (Nautilus Instinct 2 - P25) OH Tricep Extensions with EZ bar (1x 4-8)

42.5kgs x 8

• Cable (Nautilus Instinct 2 - P1) Curls with EZ bar (1x 4-8)

35kgs x 8

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

* failed on the concentric portion on the next rep
 
Last edited:
Monday 13 July 2026 @ 02:53hrs

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.

Legs

• Hammer Strength Pin Selected Seated Single Leg Curls (1x 4-8) D & M & 11

3x warm up sets
66kgs x 7

• Hammer Strength Pin Selected Single Leg Extensions | | (1x 4-8) A & L

3x warm up sets
54kgs x 7

Back

• Cable (Nautilus Multi Station 4) Seated Medium Width MAG Low Row (1x 4-8)

3x warm up sets
115kgs x 7

• Cable (Nautilus Multi Station 4) Medium width MAG Lat Pulldown (1x 4-8)

3x warm up sets
105kgs x 5

Chest

• Nautilus Plate Loaded (including 16.2kgs starting resistance) Seated Incline Press Machine (1x 4-8)

5x warm up sets
118.7kgs x 8

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

22.5kgs (per hand) x 6

Delts (superset)

• DB Seated Side Lateral Raises (1x 4-8)

22.5kgs x 7

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

22.5kgs x 7

Arms (superset)

• Cable (Nautilus Instinct 2 - P25) OH Tricep Extensions with EZ bar (1x 4-8)

45kgs x 6

• Cable (Nautilus Instinct 2 - P1) Curls with EZ bar (1x 4-8)

37.5kgs x 6

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Last edited:
Wednesday 15 July 2026 @ 03:42hrs

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.

Legs

• Hammer Strength Pin Selected Seated Single Leg Curls (1x 4-8)

3x warm up sets
66kgs x 8

• Hammer Strength Pin Selected Single Leg Extensions | | (1x 4-8)

3x warm up sets
54kgs x 8

Back

• Cable (Nautilus Multi Station 3) Seated Medium Width MAG Low Row (1x 4-8)

3x warm up sets
115kgs x 7

• Cable (Nautilus Multi Station 3) Medium Width MAG Lat Pulldown (1x 4-8)

3x warm up sets
105kgs x 5

Chest

• Nautilus Plate Loaded (including 16.2kgs starting resistance) Seated Incline Press Machine (1x 4-8)

5x warm up sets
121.2kgs x 8

• DB Incline Flies (1x 4-8)

22.5kgs (per hand) x 8

Delts (superset)

• DB Seated Side Lateral Raises (1x 4-8)

22.5kgs x 7

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

22.5kgs x 8

Arms (superset)

• Cable (Nautilus Instinct 2 - P25) OH Tricep Extensions with EZ bar (1x 4-8)

45kgs x 6

• Cable (Nautilus Instinct 2 - P1) Curls with EZ bar (1x 4-8)

37.5kgs x 6

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Last edited:
Tuesday 21 July 2026 @ 23:18hrs

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 - time to set up next exercise.

Legs

• Hammer Strength Pin Selected Seated Single Leg Curls (1x 4-8)

3x warm up sets
68kgs x 6

• Hammer Strength Pin Selected Single Leg Extensions | | (1x 4-8)

3x warm up sets
56.5kgs x 6

Back

• Cable (Nautilus Multi Station 4) Seated Medium Width MAG Low Row (1x 4-8)

3x warm up sets
115kgs x 8

• Cable (Nautilus Multi Station 3) Medium Width MAG Lat Pulldown (1x 4-8)

3x warm up sets
105kgs x 6

Chest

• Nautilus Plate Loaded (including 16.2kgs starting resistance) Seated Incline Press Machine (1x 4-8)

6x warm up sets
123.7kgs x 7

• Hammer Strength Pin Selected Seated Pec Fly Machine (1x 4-8)

61kgs x 8

Delts (superset)

• DB Seated Side Lateral Raises (1x 4-8)

22.5kgs x 7

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

22.5kgs x 8

Arms (superset)

• Cable (Nautilus Instinct 2 - P25) OH Tricep Extensions with EZ bar (1x 4-8)

45kgs x 8

• Cable (Nautilus Instinct 2 - P1) Curls with EZ bar (1x 4-8)

37.5kgs x 6

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Last edited:
Friday 24 July 2026 @ 00:43hrs

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.

Legs

• Hammer Strength Pin Selected Seated Single Leg Curls (1x 4-8) D & M & 11

3x warm up sets
68kgs x 7

• Hammer Strength Pin Selected Single Leg Extensions | | (1x 4-8) A & L

3x warm up sets
56.5kgs x 7

Back

• Cable (Nautilus Multi Station 4) Seated Medium Width MAG Low Row (1x 4-8)

3x warm up sets
120kgs x 5

• Cable (Nautilus Multi Station 4) Medium width MAG Lat Pulldown (1x 4-8)

3x warm up sets
105kgs x 7

Chest

• Nautilus Plate Loaded (including 16.2kgs starting resistance) Seated Incline Press Machine (1x 4-8)

6x warm up sets
123.7kgs x 7

• Hammer Strength Pin Selected Seated Pec Fly Machine (1x 4-8)

68kgs x 8

Delts (superset)

• DB Seated Side Lateral Raises (1x 4-8)

22.5kgs x 8

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

22.5kgs x 8

Arms (superset)

• Cable (Nautilus Instinct 2 - P25) OH Tricep Extensions with EZ bar (1x 4-8)

45kgs x 7

• Cable (Nautilus Instinct 2 - P1) Curls with EZ bar (1x 4-8)

37.5kgs x 7

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Last edited:
Sunday 26 July 2026 @ 04:02hrs

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 - 3 minutes rounds.

Legs

• Hammer Strength Pin Selected Seated Single Leg Curls (1x 4-8, 1x AMRAP)

2x warm up sets
68kgs x 8
56.5kgs x 12

• Hammer Strength Pin Selected Single Leg Extensions | | (1x 4-8, 1x AMRAP)

2x warm up sets
56.5kgs x 8
45kgs x 13

Back

• Cable (Nautilus Multi Station 4) Seated Medium Width MAG Low Row (1x 4-8, 1x AMRAP)

2x warm up sets
120kgs x 5
100kgs x 9

• Cable (Nautilus Multi Station 4) Medium width MAG Lat Pulldown (1x 4-8, 1x AMRAP)

105kgs x 6
85kgs x 10

Chest

• Nautilus Plate Loaded (including 16.2kgs starting resistance) Seated Incline Press Machine (1x 4-8, 1x AMRAP)

6x warm up sets
123.7kgs x 7
103.7kgs x 11

Delts (superset)

• DB Seated Side Lateral Raises (1x 4-8, 1x AMRAP)

22.5kgs x 8
17.5kgs x 10

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

22.5kgs x 8
17.5kgs x 10

Arms (superset)

• Cable (Nautilus Instinct 2 - P25) OH Tricep Extensions with EZ bar (1x 4-8, 1x AMRAP)

45kgs x 7
37.5kgs x 13

• Cable (Nautilus Instinct 2 - P1) Curls with EZ bar (1x 4-8, 1x AMRAP)

37.5kgs x 7
30kgs x 11

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Last edited:
Over 5 weeks off from the gym initially just a short break due to working extra hours but then in hospital initially for a dental abscess on 9th August then led to heart issue during the operation followed by kidney issues post op, now under the cardiologist for Atrial Fibrillation and palpitations and waiting for the renal team for appointments as had creatinine level of 170µmol/L and high levels of Potassium when checked post op

Anyway need to get back to the gym probably after my next set of night shifts
 
Wednesday 09 September 2026 @ 23:40hrs

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.

Legs

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

2x warm up sets
84.5kgs x 12

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

2x warm up sets
103kgs x 7

Back

• Cable (Nautilus Multi Station 4) Seated Medium Width MAG Low Row (1x 4-8)

2x warm up sets
120kgs x 4

• Cable (Nautilus Multi Station 3) Medium Width MAG Lat Pulldown (1x 4-8)

105kgs x 5

Chest

• Nautilus Plate Loaded (including 16.2kgs starting resistance) Seated Incline Press Machine (1x 4-8)

6x warm up sets
123.7kgs x 1

45 days off takes its toll

Delts (superset)

• DB Seated Side Lateral Raises (1x 4-8)

25kgs x 5

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

25kgs x 5

Arms (superset)

• Cable (Nautilus Instinct 2 - P1) Curls with EZ bar (1x 4-8)

37.5kgs x 6

• Cable (Nautilus Instinct 2 - P25) OH Tricep Extensions with EZ bar (1x 4-8)

45kgs x 5

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Saturday 12 September 2026 @ 03:43hrs

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.

Legs

• Hammer Strength Pin Selected Seated Leg Curls (1x 6-12) D & M & 11

2x warm up sets
87kgs x 12

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

2x warm up sets
103kgs x 8

Back

• Cable (Nautilus Multi Station 4) Seated Medium Width MAG Low Row (1x 4-8)

2x warm up sets
120kgs x 5

• Cable (Nautilus Multi Station 4) Medium width MAG Lat Pulldown (1x 4-8)

105kgs x 5

Chest

• Nautilus Plate Loaded (including 16.2kgs starting resistance) Seated Incline Press Machine (1x 4-8)

4x warm up sets
106.2kgs x 6

Delts (superset)

• DB Seated Side Lateral Raises (1x 4-8)

25kgs x 5

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

25kgs x 5

Arms (superset)

• Cable Double Stack (Nautilus Instinct 1 - P25) OH Tricep Extensions (1x 4-8)

35kgs x 8

• Cable Double Stack (Nautilus Instinct 1 - P1) Curls (1x 4-8)

35kgs x 6

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Monday 14 September 2026 @ 03:53hrs

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.

Legs

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

2x warm up sets
89kgs x 12

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

2x warm up sets
103kgs x 10

Back

• Cable (Nautilus Multi Station 4) Seated Medium Width MAG Low Row (1x 4-8)

2x warm up sets
120kgs x 5

• Cable (Nautilus Multi Station 4) Medium width MAG Lat Pulldown (1x 4-8)

105kgs x 6

Chest

• Nautilus Plate Loaded (including 16.2kgs starting resistance) Seated Incline Press Machine (1x 4-8)

2x warm up sets
106.2kgs x 7

Delts (superset)

• DB Seated Side Lateral Raises (1x 4-8)

25kgs x 6

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

25kgs x 6

Arms (superset)

• Cable (Nautilus Instinct 2 - P25) OH Tricep Extensions with EZ bar (1x 4-8)

37.5kgs x 8

• Cable (Nautilus Instinct 2 - P1) Curls with EZ bar (1x 4-8)

37.5kgs x 6

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