mickc1965 training log

[mickc1965]

Friday 30 October 2026 @ 03:04hrs

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.

QUADS

• Hammer Strength Pin Selected Leg Extensions | | (3x 15-20) A & L - 3x warm up sets

75kgs x 18
75kgs x 16
70.5kgs x 16

CHEST

• Hammer Strength Pin Selected Seated Pec Fly Machine (1x 6-12)

89kgs x 12

• BW Dips (1x AMRAP)

BW x 16

• Nautilus Plate Loaded (including 16.2kgs starting resistance) Seated Incline Press Machine (1x 4-8) - 3x warm up sets

111.2kgs x 5

SIDE DELTS

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

25kgs x 10

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

15kgs x 8

TRICEPS

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

37.5kgs x 12

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

40kgs x 9

• Cable (Nautilus Instinct 2 - P31) Rope Extensions (1x 6-12)

30kgs x 12

LOWER ABS

• Leg raises (2x AMRAP)

BW x 18
BW x 11

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

 

[mickc1965]

Thursday 12 November 2026 @ 03:47hrs

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.

ADDUCTORS

• Hammer Strength Pin Selected (P9) Seated Adductor Machine (2x AMRAP)

143kgs (max) x 23, 21

HAMSTRINGS

• Hammer Strength Pin Selected Seated Leg Curls (2x 6-12) - 3x warm up sets

101kgs x 10, 9

QUADS

• Hammer Strength Pin Selected Leg Extensions | | (2x 15-20) A & L - 3x warm up sets

75kgs x 18, 13

BACK

• Cable (Nautilus Multi Station 4) Seated Wide Width MAG Low Row (2x 4-8) - 3x warm up sets

120kgs x 5, 4

• Cable (Nautilus Multi Station 4) Wide width MAG Lat Pulldown (2x 4-8) - 3x warm up sets

100kgs x 6, 4

CHEST

• Nautilus Plate Loaded (including 16.2kgs starting resistance) Seated Incline Press Machine (2x 4-8) - 3x warm up sets

111.2kgs x 5, 4

DELTS

• Cable (Nautilus Instinct 2 - P11) Single Arm Side Lateral Cuffed Raises (2x 6-12)

15kgs x 9, 8

• Cable (Nautilus Instinct 2 - P25) Single Arm Archer Pulls (1x 6-12)

20kgs x 10, 8

BICEPS

• Cable (Nautilus Instinct 2 - P1) Curls with straight bar (2x 6-12)

32.5kgs x 9, 7

TRICEPS

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

40kgs x 8, 7

LOWER ABS

• Leg raises (2x AMRAP)

BW x 15, 12

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