mickc1965 training log

Monday 06 April 2025 @ 03:56hrs

Training Protocol - All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise.

Rest Periods - 2 minute rounds.

Chest

• Smith Machine (excluding starting weight) Incline Press (1x 4-8)

3x warm up sets
85kgs x 6

• Smith Machine (excluding starting weight) Flat Press (1x 4-8)

1x warm up set
85kgs x 6

• Smith Machine (excluding starting weight) Decline Press (1x 4-8)

1x warm up set
85kgs x 6

Delts

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

12.5kgs x 12

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

17.5kgs x 12

Triceps

• Cable (Nautilus Instinct 2 - P31) Single Arm Cross Body Tricep Extensions (1x 6-12)

20kgs x 10

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

25kgs x 7

• Cable (Nautilus Instinct 2 - P28) Single Arm Tricep Pushdowns (1x 6-12)

27.5kgs x 9

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
Since reintroducing flat pressing right shoulder issue is returning so all pressing will be dropped for a while to allow healing again, reintroduction of ladder flies will commence on Friday
 
Last edited:
Wednesday 08 April 2025 @ 03:35hrs

Training Protocol - All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise.

Rest Periods - 2 minute rounds.

Back

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

3x warm up sets
160.7kgs x 8

• Nautilus Iso-lateral Plate Loaded (including starting resistance of 3.6kgs per arm) Chest Supported Seated Single Arm Neutral Grip Low Row (1x 4-8)

2x warm up sets
78.6kgs per arm x 6

• Kelso Shrugs on Chest Supported Plate Loaded (excluding starting resistance as unknown) T Bar Row (1x4-8)

82.5kgs x 8

Delts

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

20kgs x 12

• DB Chest Supported Rear Flies (1x 6-12)

20kgs x 12

Forearms

• BB Wrist Curls (1x 6-12)

15kgs x 20

• BB Reverse Wrist Curls (1x 6-12)

15kgs x 20

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