mickc1965 training log

Thursday 08 June 2023 @ 5:00am


Pecs, Delts & Triceps


Training protocol will be EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)

• Pin Selected Cable Low to High Crossovers (4 x ~12) - 7.5kgs (per hand) x 11, 9, 8, 7

• Pin Selected Cable High Crossovers (4 x ~12) - 7.5kgs (per hand) x 10, 8, 7, 7

• Pin Selected Cable Front Raises (4 x ~12) - 7.5kgs (per hand) x 10, 9, 8, 7

• Pin Selected Low to High Cable Flies (3 x ~12) - 17.5kgs (per hand) x 9, 8, 7

• Pin Selected Cable Flies (3 x ~12) - 15kgs (per hand) x 10, 9, 8

• Pin Selected High to Low Cable Flies (3 x ~12) - 17.5kgs (per hand) x 10, 8, 7

• Plate Loaded Incline Press ** (3 x ~12) - 40kgs x 10, 9, 8

• Pin Selected Cable Single Arm Crossbody Tricep Extensions (3 x ~12) - 13.6kgs (per hand) x 12, 11, 10

• Pin Selected Cable Single Arm Tricep Extensions (3 x ~12) - 13.6kgs (per hand) x 12, 11, 10

Pin Selected Cable Single Arm OH Tricep Extensions (3 x ~12) - 13.6kgs (per hand) x 12, 11, 10


** denotes no allowance for any machine resistance
 
Friday 09 June 2023 @ 10:00am


Quads, Hams & Calves (isolation exercises due to lack of a PCL (completely detached) in right leg)


Training protocol will be EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Leg Extension (10 x ~12) - 72kgs x 12, 11, 10, 10, 9, 8, 8, 8, 8, 8

• Pin Selected Laying Leg Curls (10 x ~12) - 45kgs x 12, 11, 10, 8, 7, 6, 5, 5, 5, 5

• Pin Selected Adductor (5 x ~12) - 65kgs x 12, 12, 12, 12, 9

supersetted with

• Pin Selected Abductor (5 x ~12) - 65kgs x 12, 12, 12, 12, 10


• Pin Selected Seated Toe Press **(10 x ~12) - 130kgs x 12, 11, 10, 9, 9, 9, 9, 8, 8, 8

** denotes no allowance for any machine resistance
 
Saturday 10 June 2023 @ 7:20am (after a 12 hour night shift)

Back & Biceps


Training protocol will be EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Wide Neutral Grip Seated Row (5 x ~12) - 77kgs x 12, 10, 9, 8, 7

• Plate Loaded Pullover Machine ** (5 x ~12) - 70kgs x 12, 11, 9, 8, 7

• Plate Loaded Chest Supported Low Row ** (5 x ~12) - 77.5kgs x 12, 9, 6, 6, 5

• Seated DB Shrugs with Versa Grips (5 x AMRAP) - 40kgs (per hand) x 15, 12, 10, 10, 9

• Pin Selected Seated Curls (4 x ~12) - 39.3kgs x 12, 11, 10, 9

• Behind the Back Cable Curls (4 x ~12) - 15kgs per hand x 8, 8, 7, 7

• Cable Hammer Curls (4 x ~12) - 10kgs per hand x 11, 10, 9, 9



** denotes no allowance for any machine resistance
 
Sunday 11 June 2023 @ 7:15am (following a 12 hour shift)


Pecs, Delts & Triceps (Cable Machine 2)


Training protocol will be EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)

• Pin Selected Cable Low to High Crossovers (4 x ~12) - 9kgs (per hand) x 12, 10, 9, 8

• Pin Selected Cable High Crossovers (4 x ~12) - 9kgs (per hand) x 12, 10, 10, 10

• Pin Selected Cable Front Raises (4 x ~12) - 9kgs (per hand) x 12, 11, 10, 10

• Pin Selected Low to High Cable Flies (3 x ~12) - 18kgs (per hand) x 12, 11, 10

• Pin Selected High to Low Cable Flies (3 x ~12) - 18kgs (per hand) x 12, 11, 10

• Pin Selected Cable Flies (3 x ~12) - 18kgs (per hand) x 12, 11, 10

• Plate Loaded Incline Press ** (3 x ~12) - 40kgs x 12, 11, 8

• Pin Selected Cable Single Arm Crossbody Tricep Extensions (3 x ~12) - 14.85kgs (per hand) x 12, 11, 10

• Pin Selected Cable Single Arm Tricep Extensions (3 x ~12) - 14.85kgs (per hand) x 12, 11, 10

Pin Selected Cable Single Arm OH Tricep Extensions (3 x ~12) - 14.85kgs (per hand) x 10, 9, 9


** denotes no allowance for any machine resistance
 
Last edited:
Monday 12 June 2023

Rest Day / Abs @ Home - EMOM


Alternating Knee Cruches - 2 x 10 reps (per side)

Alternating Leg Raises - 2 x 10 reps (per leg)

Crunches - 2 x 10 reps

Alternating Heel Tap - 2 x 10 reps (per side)

Leg Pull Ins - 2 x 10 reps

Crunches (Knees Up) - 2 x 10 reps


Will increase to 3 sets next time
 
Last edited:
Tuesday 13 June 2023 @ 4am (woke up at 2am [emoji2371])

Quads, Hams & Calves (isolation exercises due to lack of a PCL (completely detached) in right leg)


Training protocol will be EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Leg Extension (10 x ~12) - 73kgs x 12, 11, 10, 9, 8, 8, 8, 8, 8, 8

• Pin Selected Laying Leg Curls (10 x ~12) - 46kgs x 12, 11, 10, 9, 8, 7, 6, 6, 6, 6

• Pin Selected Adductor (5 x ~12) - 65kgs x 12, 12, 12, 12, 12

• Pin Selected Abductor (5 x ~12) - 65kgs x 12, 12, 12, 12, 12

• Pin Selected Seated Toe Press **(5 x ~20) - 100kgs x 20, 16, 14, 11, 11

• Pin Selected Standing Calf Raise **(5 x ~20) - 40kgs x 16, 12, 11, 10, 10

** denotes no allowance for any machine resistance
 
Thursday 15 June 2023


Back & Biceps @ 4am


Training protocol will be EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Wide Neutral Grip Seated Row (5 x ~12) - 78.25kgs x 12, 10, 9, 7, 6

• Plate Loaded Pullover Machine ** (5 x ~12) - 72.5kgs x 12, 11, 10, 8, 6

• Plate Loaded Chest Supported Low Row ** (5 x ~12) - 80kgs x 12, 8, 6, 5, 5

• Seated DB Shrugs with Versa Grips (5 x AMRAP) - 40kgs (per hand) x 16, 13, 10, 10, 10

• Pin Selected Seated Curls (4 x ~12) - 41kgs x 12, 11, 10, 9

• Behind the Back Cable Curls (4 x ~12) - 15kgs per hand x 9, 9, 8, 7

• Cable Hammer Curls (4 x ~12) - 10kgs per hand x 12, 11, 10, 9



** denotes no allowance for any machine resistance
 
Thursday 15 June 2023


Abs @ Home - EMOM


Alternating Knee Cruches - 3 x 10 reps (per side)

Alternating Leg Raises - 3 x 10 reps (per leg)

Crunches - 3 x 10 reps

Alternating Heel Tap - 3 x 10 reps (per side)

Leg Pull Ins - 3 x 10 reps

Crunches (Knees Up) - 3 x 10 reps
 
Friday 16 June 2023 @ 4:15am


Pecs, Delts & Triceps (Cable Machine 2)


Training protocol will be EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)

• Pin Selected Cable Low to High Crossovers (3 x ~12) - 10.25kgs (per hand) x 12, 10, 8

• Pin Selected Cable High Crossovers (3 x ~12) - 10.25kgs (per hand) x 12, 10, 8

• Pin Selected Cable Front Raises (3 x ~12) - 9.68kgs (per hand) x 12, 9, 8

• Pin Selected Low to High Cable Flies (3 x ~12) - 19.35kgs (per hand) x 11, 9, 8

• Pin Selected High to Low Cable Flies (3 x ~12) - 19.35kgs (per hand) x 12, 11, 10

• Pin Selected Cable Flies (3 x ~12) - 19.35kgs (per hand) x 12, 11, 10

• Plate Loaded Incline Press ** (3 x ~12) - 42.5kgs x 12, 11, 8

• Pin Selected Cable Single Arm Crossbody Tricep Extensions (3 x ~12) - 16.1kgs (per hand) x 12, 11, 10

• Pin Selected Cable Single Arm Tricep Extensions (3 x ~12) - 16.1kgs (per hand) x 12, 11, 10

Pin Selected Cable Single Arm OH Tricep Extensions (3 x ~12) - 14.85kgs (per hand) x 12, 10, 8


** denotes no allowance for any machine resistance
 
Saturday 17 June 2023 @ 9pm


Quads, Hams & Calves (isolation exercises due to lack of a PCL (completely detached) in right leg)


Training protocol will be EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Leg Extension (10 x ~12) - 74.3kgs x 12, 11, 10, 9, 8, 8, 8, 8, 8, 8

• Pin Selected Laying Leg Curls (10 x ~12) - 47.3kgs x 12, 11, 10, 9, 8, 8, 7, 6, 6, 6

• Pin Selected Adductor (5 x ~12) - 67.5kgs x 12, 12, 12, 10, 8

supersetted with

• Pin Selected Abductor (5 x ~12) - 67.5kgs x 12, 12, 12, 10, 8

• Pin Selected Seated Toe Press **(5 x ~20) - 110kgs x 18, 13, 10, 9, 9

• Pin Selected Standing Calf Raise **(5 x ~20) - 40kgs x 16, 13, 12, 11, 10

** denotes no allowance for any machine resistance
 
Monday 19 June 2023 @ 4:15am


Back & Biceps


Training protocol will be EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)

Decided to reduce the number of sets as felt 40 sets for back / traps over an 8 day cycle (48 sets if you include rear delts on shoulders) was a tad too much so reducing overall total to 24 sets and see how that goes, also moved rear delts to back day so technically it’s actually moving back / traps sets to 30 per week


• Pin Selected Wide Neutral Grip Seated Row (3 x ~12) - 81.5kgs x 12, 10, 7

• Plate Loaded Chest Supported Low Row ** (3 x ~12) - 82.5kgs x 12, 8, 6

• Plate Loaded Pullover Machine ** (3 x ~12) - 72.5kgs x 12, 10, 9

• DB Shrugs with Versa Grips (3 x AMRAP) - 40kgs (per hand) x 17, 12, 10

• Pin Selected Cable High Crossovers (3 x ~12) - 10.25kgs (per hand) x 12, 11, 10

• Pin Selected Seated Curls (3 x ~12) - 42.1kgs x 12, 11, 10

• Behind the Back Cable Curls (3 x ~12) - 15kgs per hand x 10, 8, 7

• Cable Hammer Curls (3 x ~12) - 11.25kgs per hand x 12, 9, 8



** denotes no allowance for any machine resistance
 
Last edited:
Tuesday 20 June 2023 @ 2:20am (worked until 2am)


Pecs, Delts & Triceps (Cable Machine 2)


Training protocol will be EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)

Decided to move rear delt exercise to back day and removed front raises as added shoulder press


• Pin Selected Cable Low to High Crossovers (3 x ~12) - 11.5kgs (per hand) x 10, 9, 6

• Pin Selected Low to High Cable Flies (3 x ~12) - 19.35kgs (per hand) x 12, 10, 8

• Pin Selected High to Low Cable Flies (3 x ~12) - 20.6kgs (per hand) x 12, 10, 8

• Pin Selected Cable Flies (3 x ~12) - 20.6kgs (per hand) x 12, 10, 8

• Plate Loaded Incline Press ** (3 x ~12) - 45kgs x 12, 9, 7

• Plate Loaded Shoulder Press ** (3 x ~12) - 40kgs x 12, 10, 8

• Pin Selected Cable Single Arm Crossbody Tricep Extensions (3 x ~12) - 18.1kgs (per hand) x 12, 10, 8

• Pin Selected Cable Single Arm Tricep Extensions (3 x ~12) - 18.1kgs (per hand) x 12, 10, 8

Pin Selected Cable Single Arm OH Tricep Extensions (3 x ~12) - 16.1kgs (per hand) x 10, 8, 7
 
Wednesday 21 June 2023 @ 2:25am (finished work at 2am)


Quads, Hams & Calves (isolation exercises due to lack of a PCL (completely detached) in right leg)


Training protocol will be EMOM, figures in brackets are the total number of sets x the target range for all sets, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure).

Progression protocol will be once the maximum target reps are achieved on the 1st set and the minimum target reps are achieved on the last set the load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Leg Extension (6 x 8-12) - 77kgs x 12, 10, 9, 8, 8, 8

• Pin Selected Laying Leg Curls (6 x 8-12) - 48.4kgs x 12, 10, 9, 8, 7, 7

• Pin Selected Adductor (6 x 8-12) - 67.5kgs x 12, 12, 12, 11, 10, 8

• Pin Selected Abductor (6 x 8-12) - 67.5kgs x 12, 12, 12, 12, 10, 9

• Pin Selected Seated Toe Press **(6 x 14-20) - 110kgs x 20, 11, 11, 11, 10, 10


** denotes no allowance for any machine resistance
 
Thursday 22 June 2023


Waking weight - 200.0lbs


10:30am - Back, Biceps & Obliques


Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (basically stop once form is about to break down which should a rep or two max from complete failure).

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Wide Neutral Grip Seated Row (3 x 8-12) - 86kgs x 12, 10, 6

• Plate Loaded Chest Supported Low Row ** (3 x 8-12) - 85kgs x 10, 6, 5

• Plate Loaded Pullover Machine ** (3 x 8-12) - 80kgs x 12, 10, 8

• DB Shrugs with Versa Grips (3 x 15-20) - 40kgs (per hand) x 18, 13, 11

• Pin Selected Cable High Crossovers (3 x 8-12) - 11.5kgs (per hand) x 12, 11, 10

• Pin Selected Seated Curls (3 x 8-12) - 45kgs x 12, 12, 10

• Behind the Back Cable Curls (3 x 8-12) - 15kgs per hand x 10, 8, 7

• Cable Hammer Curls (3 x 8-12) - 11.25kgs per hand x 10, 9, 8

• Alternating Knee Cruches - 3 x 10 reps (per side)

• Alternating Heel Tap - 3 x 10 reps (per side)

** denotes no allowance for any machine resistance
 
Last edited:
Decided the other day to reduce the number of sets on leg day and I have now decided to add a 3rd leg day within my 8 day rota, however this only allows for 1 rest day now so will monitor recovery over the next few weeks
 
Friday 23 June 2023 @ 9:30am

Waking Weight 200.2lbs


Quads, Hams & Calves (isolation exercises due to lack of a PCL (completely detached) in right leg)


Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Leg Extension (5 x 8-12) - 77kgs x 12, 12, 11, 9, 8

• Pin Selected Laying Leg Curls (5 x 8-12) - 48.4kgs x 12, 10, 9, 9, 8

• Pin Selected Adductor (5 x 8-12) - 67.5kgs x 12, 12, 12, 12, 10

• Pin Selected Abductor (5 x 8-12) - 67.5kgs x 12, 12, 12, 12, 12

• Pin Selected Seated Toe Press **(5 x 14-20) - 110kgs x 20, 15, 13, 11, 11

• Leg Raises (3 x 10) - 10, 10, 10

• Leg Pull Ins (3 x 10) - 10, 10, 10

** denotes no allowance for any machine resistance
 
Last edited:
Saturday 24 June 2023 @ 1:00pm (3 hours sleep following a night shift)


Waking weight - not taken when on nights


Pecs, Delts, Triceps & Upper Abs (Cable Machine 2)


Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

• Pin Selected Cable Low to High Crossovers (3 x 8-12) - 11.5kgs (per hand) x 10, 9, 7

• Pin Selected Cable Front Raises (3 x 8-12) - 10.25kgs (per hand) x 10, 8, 7

• Pin Selected Low to High Cable Flies (3 x 8-12) - 21.6kgs (per hand) x 12, 10, 8

• Pin Selected Cable Flies (3 x 8-12) - 21.85kgs (per hand) x 10,8, 7

• Pin Selected High to Low Cable Flies (3 x 8-12) - 21.85kgs (per hand) x 10, 8, 7

• Plate Loaded Incline Press ** (3 x 8-12) - 50kgs x 12, 8, 6

• Pin Selected Cable Single Arm Crossbody Tricep Extensions (3 x ~12) - 19.35kgs (per hand) x 12, 10, 8

• Pin Selected Cable Single Arm Tricep Extensions (3 x ~12) - 19.35kgs (per hand) x 12, 10, 8

• Pin Selected Cable OH Tricep Rope Extensions (3 x ~12) - 31.7kgs x 10, 8, 7

• Crunches (3 x 10) - 10, 10, 10

• Crunches Knees Up (3 x 10) - 10, 10, 10


** denotes no allowance for any machine resistance
 
Last edited:
Sunday 25 June 2023 @ 12:45pm on 3.5 hours sleep after a 12hr night shift

Waking Weight - not taken when on night shifts


Quads, Hams, Calves & Lower Abs (isolation exercises due to lack of a PCL (completely detached) in right leg)

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Leg Extension (5 x 8-12) - 81kgs x 12, 10, 9, 8, 7

• Pin Selected Laying Leg Curls (5 x 8-12) - 50kgs x 12, 10, 9, 8, 8

• Pin Selected Adductor (5 x 8-12) - 67.5kgs x 12, 12, 12, 12, 10

• Pin Selected Abductor (5 x 8-12) - 70kgs x 12, 12, 12, 12, 12

• Pin Selected Seated Toe Press **(5 x 15-20) - 120kgs x 20, 15, 12, 12, 11

• Leg Raises (3 x 12) - 12, 12, 12

• Leg Pull Ins (3 x 12) - 12, 12, 12

** denotes no allowance for any machine resistance
 
Last edited:
Tuesday 27 June 2023 @ 1pm (after 4 hours sleep following a night shift)


Waking Weight - not taken when on night shifts


Back, Biceps & Obliques


Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Wide Neutral Grip Seated Row (3 x 8-12) - 90.5kgs x 12, 8, 6

• Plate Loaded Chest Supported Low Row ** (3 x 8-12) - 85kgs x 10, 6, 5

• Plate Loaded Pullover Machine ** (3 x 8-12) - 85kgs x 12, 10, 8

• DB Shrugs with Versa Grips (3 x 15-20) - 40kgs (per hand) x 18, 15, 12

• Rear Delt Fly Machine (3 x 8-12) - 79kgs x 12, 9, 8

• Pin Selected Seated Curl Machine (3 x 8-12) - 50kgs x 12, 10, 8

• Behind the Back Single Arm Cable Curls (3 x 8-12) - 15kgs x 9, 5, 4

• Cable Rope Hammer Curls (3 x 8-12) - 22.5kgs x 12, 10, 8

• Alternating Knee Cruches (3 x 12) - 12, 12, 10

• Alternating Heel Tap (3 x 12) - 12, 12, 12

** denotes no allowance for any machine resistance
 
Last edited:
Wednesday 28 June 2023

7:00am - 197.6lbs (low calorie and low carb day yesterday - not deliberate just wasn’t that hungry)

9:30am - Quads, Hams, Calves & Lower Abs (isolation exercises due to lack of a PCL (completely detached) in right leg)

Training protocol will be AMRAP / EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets will be AMRAP / close to technical failure (stop once form is about to break down which should a rep or two max from complete failure).

Progression protocol will be once the maximum target reps are achieved on the 1st set is the load will be increased with minimum weight available (micro weights if necessary)

• Pin Selected Leg Extension (5 x 8-12) - 86kgs x 12, 10, 9, 8, 8

• Pin Selected Laying Leg Curls (5 x 8-12) - 54kgs x 12, 10, 9, 8, 8

• Pin Selected Adductor (5 x 8-12) - 67.5kgs x 12, 12, 12, 12, 12

• Pin Selected Abductor (5 x 8-12) - 72.5kgs x 12, 12, 12, 12, 10

• Pin Selected Seated Toe Press **(5 x 15-25) - 120kgs x 21, 16, 12, 12, 12

• Leg Raises (3 x 12) - 12, 12, 12

• Leg Pull Ins (3 x 12) - 12, 12, 12

** denotes no allowance for any machine resistance
 
Last edited:
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