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.
 
Monday 11 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.


Back

• Iso-lateral Plate Loaded Chest Supported Seated Low Row (2x 4-8) - 60kgs per arm x 8, 5

• Iso-lateral Plate Loaded Lat Pulldown (2x 4-8) - 55kgs per arm x 6, 4

• Hammer Strength Back Extension (2x AMRAP) - 143kgs x 10, 7

• Cable (Instinct) Machine Shrugs (2x AMRAP) - 100kgs (max) x 13, 10


Biceps

• Cable (Instinct) Single Arm Rope Hammer Curls (2x 4-8) - 17.5kgs x 8, 6


Hamstrings

• Seated Leg Curls (3x 4-8) 89kgs x 8, 8, 8


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Tuesday 12 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) - 60kgs x 6, 6

• Rear Delt Flies Machine (2x 4-8) - 68kgs x 8, 8


Chest

• Cable (Instinct) L2H Flies (2x 4-8) - 15kgs (per hand) x 8, 8

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

8, 6


Triceps

• Cable (Spirit) Single Arm Cross Body Tricep Extensions (2x 4-8) - 36.3kgs x 8, 6


Quads

• Leg Extensions || (4x 4-8) - 80kgs 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.
 
Thursday 14 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.


Back

• Iso-lateral Plate Loaded Chest Supported Seated Low Row (2x 4-8) - 62.5kgs per arm x 7, 5

• Hammer Strength Back Extension (2x AMRAP) - 143kgs (max) x 10, 7

• Iso-lateral Plate Loaded Lat Pulldown (2x 4-8) - 55kgs per arm x 7, 5

• Dual Stack Cable (Inspiration) Machine Shrugs (2 x AMRAP) - 100kgs (max) x 15, 11


Biceps

• Cable (Inspiration) Single Arm Bayesian Curl (1x 4-8) - 17.5kgs x 8

• Cable (Inspiration) EZ Bar Curl (1x 4-8) - 35kgs x 8

• Cable (Inspiration) Single Arm Rope Hammer Curls (1x 4-8) - 15kgs x 8


Hamstrings

• Prone Leg Curls (3x 4-8) - 83.5kgs x 8, 5, 4*


* failed on the concentric portion on the next rep.

Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Friday 15 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) - 60kgs x 8, 6

• Rear Delt Flies Machine (2x 4-8) - 75kgs x 8, 7


Chest

• Pec Fly Machine (1x 4-8) - 89kgs x 12

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (1x 4-8) - 111.2kgs x 8

• Dips (1x AMRAP) - 93kgs (body weight) x 13


Triceps

• Cable (Inspiration) OH Single Arm Tricep Extensions (1x 4-8) - 25kgs x 4

• Cable (Inspiration) Single Arm Cross Body Tricep Extensions (1x 4-8) - 17.5kgs x 8

• Cable (Inspiration) Single Arm Tricep Pushdowns (1x 4-8) - 27.5kgs x 4


Quads

• Leg Extensions \/ (1x 6-10) - 80kgs x 10

• Leg Extensions /\ (1x 6-10) - 80kgs x 10

• Leg Extensions || (1x 6-10) - 80kgs x 10

• Wall Sit - 30s


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st working set the load will be increased on the next workout.
 
Sunday 17 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.


Back

• Iso-lateral Plate Loaded Chest Supported Seated Low Row (1x 4-8) - 62.5kgs per arm x 6

• Iso-lateral Plate Loaded Lat Pulldown (1x 4-8) - 55kgs per arm x 7

• Hammer Strength Plate Loaded (starting weight 8.2kgs) Pullover Machine (1x 4-8) - 68.2kgs x 12

• Hammer Strength Back Extension (1x AMRAP) - 143kgs (max) x 10

• Dual Stack Cable (Instinct) Machine Shrugs (1x AMRAP) - 100kgs (max) x 14


Biceps

• Cable (Instinct) Single Arm Bayesian Curl (1x 4-8) - 20kgs x 6

• Cable (Instinct) EZ Bar Curl (1x 4-8) - 37.5kgs x 6

• Cable (Instinct) Single Arm Rope Hammer Curls (1x 4-8) - 17.5kgs x 6


Hamstrings

• Seated Leg Curls (1x 4-8) 91.5kgs x 8

• Prone Leg Curls (1x 4-8) - 83.5kgs x 6


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Tuesday 19 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 (1x 4-8) - 67kgs x 7*

• Rear Delt Flies Machine (1x 4-8) - 82kgs x 8


Chest

• Pec Fly Machine (1x 4-8) - 89kgs x 12

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (1x 4-8) - 113.7kgs x 7

• Dips (1x AMRAP) - 93kgs (body weight) x 15


Triceps

• Cable (Instinct) OH Single Arm Tricep Extensions (1x 4-8) - 20kgs x 7

• Cable (Instinct) Single Arm Cross Body Tricep Extensions (1x 4-8) - 17.5kgs x 8

• Cable (Instinct) Single Arm Tricep Pushdowns (1x 4-8) - 20kgs x 8


Quads

• Leg Extensions \/ (1x 6-10) - 82kgs x 10

• Leg Extensions /\ (1x 6-10) - 82kgs x 10

• Leg Extensions || (1x 6-10) - 82kgs x 10

• Wall Sit - 40s


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

* failed on the concentric portion on the next rep.
 
Thursday 21 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.


Back

• Iso-lateral Plate Loaded Chest Supported Seated Low Row (1x 4-8) - 62.5kgs per arm x 7

• Iso-lateral Plate Loaded Lat Pulldown (1x 4-8) - 55kgs per arm x 8

• Hammer Strength Plate Loaded (starting weight 8.2kgs) Pullover Machine (1x 4-8) - 88.2kgs x 10

• Hammer Strength Back Extension (1x AMRAP) - 143kgs (max) x 11

• Dual Stack Cable (Inspiration) Machine Shrugs (1x AMRAP) - 100kgs (max) x 16


Biceps

• Cable (Inspiration) Single Arm Bayesian Curl (1x 4-8) - 20kgs x 7

• Cable (Inspiration) EZ Bar Curl (1x 4-8) - 37.5kgs x 8

• Cable (Inspiration) Single Arm Rope Hammer Curls (1x 4-8) - 17.5kgs x 6


Hamstrings

• Seated Single Leg Curls (1x 4-8) - 47kgs x 8

• Prone Single Leg Curls (1x 4-8) - 39kgs x 8

• Standing Leg Curls (1x 4-8) - 26kgs x 8


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Saturday 23 August 2025 @ 01:00hrs

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 (1x 4-8) - 67kgs x 8

• Rear Delt Flies Machine (1x 4-8) - 82kgs x 8


Chest

• Pec Fly Machine (1x 4-8) - 96kgs x 8

• Dips (1x AMRAP) - 93kgs (body weight) x 15

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (1x 4-8) - 113.7kgs x 7


Triceps

• Cable (Instinct) OH Single Arm Tricep Extensions (1x 4-8) - 20kgs x 8

• Cable (Instinct) Single Arm Cross Body Tricep Extensions (1x 4-8) - 20kgs x 5

• Cable (Instinct) Single Arm Tricep Pushdowns (1x 4-8) - 22.5kgs x 8


Quads

• Single Leg Extensions \/ (1x 6-10) - 40kgs x 10

• Single Leg Extensions /\ (1x 6-10) - 40gs x 10

• Single Leg Extensions || (1x 6-10) - 40kgs x 10


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Monday 25 August 2025 @ 04:10hrs

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.


Back

• Iso-lateral Plate Loaded Chest Supported Seated Neutral Grip Low Row (1x 4-8) - 62.5kgs per arm x 7

• Iso-lateral Plate Loaded Neutral Grip Lat Pulldown (1x 4-8) - 56.25kgs per arm x 8

• Hammer Strength Plate Loaded (starting weight 8.2kgs) Pullover Machine (1x 4-8) - 98.2kgs x 8

• Hammer Strength Back Extension (1x AMRAP) - 143kgs (max) x 11

• Dual Stack Cable (Instinct) Machine Shrugs (1x AMRAP) - 100kgs (max) x 17


Biceps

• Cable (Instinct) Single Arm Bayesian Curl (1x 4-8) - 20kgs x 7

• Cable (Instinct) EZ Bar Curl (1x 4-8) - 37.5kgs x 7

• Cable (Instinct) Single Arm Rope Hammer Curls (1x 4-8) - 17.5kgs x 6


Hamstrings

• Seated Single Leg Curls (1x 4-8) - 49.5kgs x 8

• Prone Single Leg Curls (1x 4-8) - 41.5kgs x 6

• Standing Leg Curls (1x 4-8) - 28.5kgs x 8


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Wednesday 27 August 2025 @ 12:30hrs

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 (1x 4-8) - 69.5kgs x 7

• Rear Delt Flies Machine (1x 4-8) - 89kgs x 8


Chest

• Pec Fly Machine (1x 4-8) - 98.5kgs x 8

• Dips (1x AMRAP) - 95kgs (body weight) x 16

• Plate Loaded (inc 16.2kgs starting resistance) Incline Press Machine (1x 4-8) - 113.7kgs x 6


Triceps

• Cable (Instinct) OH Single Arm Tricep Extensions (1x 4-8) - 17.5kgs x 8

• Cable (Instinct) Single Arm Cross Body Tricep Extensions (1x 4-8) - 17.5kgs x 8

• Cable (Instinct) Single Arm Tricep Pushdowns (1x 4-8) - 17.5kgs x 8


Quads

• Single Leg Extensions \/ (1x 6-10) - 42.5kgs x 10

• Single Leg Extensions /\ (1x 6-10) - 42.5kgs x 10

• Single Leg Extensions || (1x 6-10) - 42.5kgs x 10

• Leg Extensions || (1 set to failure) - 84.5kgs x 15


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Friday 29 August 2025 @ 04:15hrs

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.


Back

• Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine (1x 4-8) - 108.2kgs x 8

• Iso-lateral Plate Loaded (including starting weight of 3.6kgs) Chest Supported Seated Neutral Grip Low Row (1x 4-8) - 66.1kgs (per arm) x 7

• Iso-lateral Plate Loaded (including starting weight of 1.5kgs) Neutral Grip Lat Pulldown (1x 4-8) - 59kgs (per arm) x 6

• Hammer Strength Back Extension (1x AMRAP) - 143kgs (max) x 11

• Dual Stack Cable (Instinct) Machine Shrugs (1x AMRAP) - 100kgs (max) x 18


Biceps

• Cable (Instinct) Single Arm Bayesian Curl (1x 4-8) - 20kgs x 7

• Cable (Instinct) EZ Bar Curl (1x 4-8) - 37.5kgs x 8

• Cable (Instinct) Single Arm Hammer Curls (1x 4-8) - 17.5kgs x 8


Hamstrings

• Seated Single Leg Curls (1x 4-8) - 52kgs x 8

• Prone Single Leg Curls (1x 4-8) - 41.5kgs x 6

• Standing Leg Curls (1x 4-8) - 31kgs x 8


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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