mickc1965 training log

Friday 08 August 2025

Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds.


Delts

• Seated Side Lateral Raise Machine (2x 4-8) - 53kgs x 8, 6

• Rear Delt Flies Machine (2x 4-8) - 61kgs x 8, 8


Chest

• Cable (Spirit) Ladder Flies (6x 4-8) - 22.7kgs (per hand) x 8, 8, 8, 8, 8, 8

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (2x 4-8) - 108.7kgs x

7, 5


Triceps

• Cable (Spirit) OH Single Arm Tricep Extensions (2x 4-8) - 40.8kgs x 6, 5


Quads

• Leg Extensions || (4x 4-8) - 75kgs x 8, 8, 7, 7


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
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