mickc1965 training log

Monday 06 April 2026 @ 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.
 
Last edited:
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
 
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Wednesday 08 April 2026 @ 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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Thursday 09 April 2026 @ 03:16hrs

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.

Adductors

• Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP slow and controlled eccentric reps)

173kgs (max +30kgs) x 17

Quads

• Smith Machine (excluding starting weight) Somersault Squats (1x 6-12 slow and controlled eccentric reps)

25kgs x 12

• Hammer Strength Pin Selected Leg Extensions | | (1x 6-12 slow and controlled eccentric reps & paused concentric reps)

2x warm up sets
89kgs x 10

Hamstrings

• DB RDLs

20kgs (per hand) x 12

• Hammer Strength Pin Selected Seated Leg Curls (1x 6-12 slow and controlled eccentric reps)

2x warm up sets
77.5kgs x 12

Biceps

• Hammer Strength Pin Selected Preacher Curl (1x 6-12)

55.5kgs x 11

• Seated DB Alternating Curls (1x 6-12)

25kgs x 7

• Seated DB Hammer Curls (1x 6-12)

25kgs x 9

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Friday 10 April 2026 @ 23:21hrs

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

• Cable (Instinct 1) Ladder Flies (7 x 4-8)

12.5kgs (per hand) x 8, 8, 8, 8, 8, 8, 8

Delts

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

20kgs x 6

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

20kgs x 9

Triceps

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

20kgs x 10

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

25kgs x 7

• Cable (Nautilus Instinct 1 - P29) Single Arm Tricep Pushdowns (1x 6-12)

27.5kgs x 10

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Thursday 16 April 2026 @ 23:14hrs

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
158.2kgs x 6

• 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 x 6

• Hammer Strength Iso-lateral Plate Loaded (including starting resistance of 1.5kgs per arm) Single Arm Neutral Grip Lat Pulldown(1x 4-8)

2x warm up sets
62.75kgs x 5

• Kelso Shrugs on Chest Supported Plate Loaded (excluding starting resistance as unknown) T Bar Row (1x 4-8)

85kgs x 6

Delts

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

22.5kgs x 8

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

22.5kgs x 8

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Friday 17 April 2026 @ 23:25hrs

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.

Adductors

• Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP slow and controlled eccentric reps)

173kgs (max +30kgs) x 17

Quads

• Smith Machine (excluding starting weight) Somersault Squats (1x 6-12 slow and controlled eccentric reps)

30kgs x 12

• Hammer Strength Pin Selected Leg Extensions | | (1x 6-12 slow and controlled eccentric reps & paused concentric reps)

2x warm up sets
89kgs x 10

Hamstrings

• DB RDLs

22.5kgs (per hand) x 12

• Hammer Strength Pin Selected Seated Leg Curls (1x 6-12 slow and controlled eccentric reps)

2x warm up sets
80kgs x 12

Biceps

• Hammer Strength Pin Selected Preacher Curl (1x 6-12)

55.5kgs x 12

• Seated DB Alternating Curls (1x 6-12)

25kgs x 7

• Seated DB Hammer Curls (1x 6-12)

25kgs x 9

Forearms

• BB Wrist Curls (1x 6-12)

20kgs x 20

• BB Reverse Wrist Curls (1x 6-12)

20kgs x 20

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Saturday 18 April 2026 @ 23:15hrs

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

• Cable (Instinct 1) Ladder Flies (7 x 4-8)

15kgs (per hand) x 8, 8, 8, 8, 8, 8, 8

Triceps

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

20kgs x 9

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

25kgs x 7

• Cable (Nautilus Instinct 1 - P29) Single Arm Tricep Pushdowns (1x 6-12)

27.5kgs x 11

Delts

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

20kgs x 7

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

20kgs x 9

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Monday 20 April 2026 @ 02:40hrs

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.

Rest Periods - 2 minute rounds.

Back

• Cable (Nautilus Instinct 1) Pullovers (1x 4-8)

3x warm up sets
40kgs x 8

• Single Arm Cable (Nautilus) Seated Low Row (1x 4-8)

2x warm up sets
57.5kgs x 5

• Single Arm Cable (Nautilus) Pulldown (1x 4-8)

2x warm up sets
40kgs x 8

• Kelso Shrugs on Chest Supported Plate Loaded (excluding starting resistance as unknown) T Bar Row (1x 4-8)

60kgs x 8

Delts

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

15kgs x 12

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

15kgs x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Tuesday 21 April 2026 @ 01:56hrs

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.

Rest Periods - 2 minute rounds.

Adductors

• Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP)

173kgs (max +30kgs) x 18

Quads

• Smith Machine (excluding starting weight) Somersault Squats (1x 6-12)

30kgs x 12

• Hammer Strength Pin Selected Leg Extensions | | (1x 6-12)

2x warm up sets
80kgs x 12

Hamstrings

• DB RDLs

22.5kgs (per hand) x 12

• Hammer Strength Pin Selected Seated Leg Curls (1x 6-12)

2x warm up sets
73kgs x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Thursday 23 April 2026 @ 02:25hrs

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.

Rest Periods - 2 minute rounds.

Chest

• Cable (Instinct 1) Ladder Flies (7 x 4-8)

17.5kgs (per hand) x 4, 4, 4, 4, 4, 4, 4

Triceps

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

15kgs x 12

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

15kgs x 12

• Cable (Nautilus Instinct 1 - P29) Single Arm Tricep Pushdowns (1x 6-12)

15kgs x 12

Biceps

• Hammer Strength Pin Selected Preacher Curl (1x 6-12)

55.5kgs x 12

• Seated DB Alternating Curls (1x 6-12)

20kgs x 10

• Seated DB Hammer Curls (1x 6-12)

20kgs x 12

Forearms

• BB Wrist Curls (1x 6-12)

25kgs x 12

• BB Reverse Wrist Curls (1x 6-12)

25kgs x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Friday 24 April 2026 @ 23:20hrs

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.

Rest Periods - 2 minute rounds.

Back

• Cable (Nautilus Spirit 2) Pullovers (1x 4-8)

3x warm up sets
54.2kgs x 8

• Single Arm Cable (Nautilus) Seated Low Row (1x 4-8)

2x warm up sets
50kgs x 8

• Single Arm Cable (Nautilus) Pulldown (1x 4-8)

2x warm up sets
42.5kgs x 8

• Kelso Shrugs on Chest Supported Plate Loaded (excluding starting resistance as unknown) T Bar Row (1x 4-8)

60kgs x 8

Delts

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

15kgs x 12

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

15kgs x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Saturday 25 April 2026 @ 23:28hrs

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.

Rest Periods - 2 minute rounds.

Adductors

• Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP)

173kgs (max +30kgs) x 18

Quads

• Smith Machine (excluding starting weight) Somersault Squats (1x 6-12)

30kgs x 12

• Hammer Strength Pin Selected Leg Extensions | | (1x 6-12)

2x warm up sets
80kgs x 12

Hamstrings

• DB RDLs

22.5kgs (per hand) x 12

• Hammer Strength Pin Selected Seated Leg Curls (1x 6-12 slow and controlled eccentric reps)

2x warm up sets
75kgs x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Monday 27 April 2026 @ 23:15hrs

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.

Rest Periods - 2 minute rounds.

Chest

• Cable (Instinct 2) Ladder Flies (7 x 4-8)

17.5kgs (per hand) x 5, 5, 5, 5, 5, 5, 5

Triceps

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

15kgs x 12

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

15kgs x 12

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

15kgs x 12

Biceps

• Hammer Strength Pin Selected Preacher Curl (1x 6-12)

58kgs x 9

• Seated DB Alternating Curls (1x 6-12)

20kgs x 11

• Seated DB Hammer Curls (1x 6-12)

22.5kgs x 9

Forearms

• BB Wrist Curls (1x 6-12)

30kgs x 12

• BB Reverse Wrist Curls (1x 6-12)

30kgs x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Monday 04 May 2026 @ 23:12hrs

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.

Rest Periods - 2 minute rounds.

Back

• Cable (Nautilus Instinct 2) Pullovers (1x 4-8)

3x warm up sets
45kgs x 6

• Single Arm Cable (Nautilus) Seated Low Row (1x 4-8)

2x warm up sets
52.5kgs x 6

• Single Arm Cable (Nautilus) Pulldown (1x 4-8)

2x warm up sets
45kgs x 8

• Kelso Shrugs on Chest Supported Plate Loaded (excluding starting resistance as unknown) T Bar Row (1x 4-8)

60kgs x 8

Biceps

• Hammer Strength Pin Selected Preacher Curl (1x 6-12)

58kgs x 10

• Seated DB Alternating Curls (1x 6-12)

20kgs x 12

• Seated DB Hammer Curls (1x 6-12)

22.5kgs x 10

Forearms

• BB Wrist Curls (1x 6-12)

30kgs x 12

• BB Reverse Wrist Curls (1x 6-12)

30kgs x

Adductors

• Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP)

173kgs (max +30kgs) x 18

Hamstrings (Isolation)

• Hammer Strength Pin Selected Seated Leg Curls (1x 6-12)

2x warm up sets
77.5kgs x 12

• DB RDLs (1x 6-12)

22.5kgs (per hand) x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Tuesday 05 May 2026 @ 23:03hrs

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.

Rest Periods - 2 minute rounds.

Chest

• Standing Cable (Spirit 2) L2H Flies (P12 - 1x 8-12)

22.7kgs (per hand) x 12

• Standing Cable (Spirit 2) Flies (P8 - 1x 8-12)

22.7kgs (per hand) x 12

• Standing Cable (Spirit 2) H2L Flies (P4 - 1x 8-12)

22.7kgs (per hand) x 12

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

3x warm up sets
85kgs x 5

Delts

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

15kgs x 12

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

15kgs x 12

Triceps

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

17.5kgs x 10

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

17.5kgs x 12

• Cable (Nautilus Instinct 1 - P29) Single Arm Tricep Pushdowns (1x 6-12)

17.5kgs x 12

Quads

• Hammer Strength Pin Selected Leg Extensions | | (1x 6-12) A & L

2x warm up sets
82kgs x 12

• Smith Machine (excluding starting weight) Somersault Squats (1x 6-12)

30kgs x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Thursday 07 May 2026 @ 03:45hrs

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.

Rest Periods - 2 minute rounds.

Back

• Cable (Nautilus Instinct 2) Pullovers (1x 4-8)

3x warm up sets
45kgs x 7

• Single Arm Cable (Nautilus) Seated Low Row (1x 4-8)

2x warm up sets
52.5kgs x 7

• Single Arm Cable (Nautilus) Pulldown (1x 4-8)

2x warm up sets
47.5kgs x 8

• Kelso Shrugs on Chest Supported Plate Loaded (excluding starting resistance as unknown) T Bar Row (1x 4-8)

65kgs x 8

Biceps

• Hammer Strength Pin Selected Preacher Curl (1x 6-12)

58kgs x 11

• Seated DB Alternating Curls (1x 6-12)

22.5kgs x 9

• Standing DB Hammer Curls (1x 6-12)

22.5kgs x 10

Forearms

• BB Wrist Curls (1x 6-12)

32.5kgs x 12

• BB Reverse Wrist Curls (1x 6-12)

32.5kgs x 12

Adductors

• Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP)

173kgs (max +30kgs) x 19

Hamstrings (Isolation)

• Hammer Strength Pin Selected Seated Leg Curls (1x 6-12 slow and controlled eccentric reps) D & M & 11

2x warm up sets
80kgs x 12

• DB RDLs (1x 6-12)

22.5kgs (per hand) x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Friday 08 May 2026 @ 00:49hrs

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.

Rest Periods - 2 minute rounds (1 minute on ladder flies).

Chest

• Cable (Instinct 2) Ladder Flies (7 x 6-12 @ P10, P13, P16, P19, P22, P25, P28)

12.5kgs (per hand) x 12, 12, 12, 12, 12, 12, 12

Triceps

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

17.5kgs x 8

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

17.5kgs x 10

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

17.5kgs x 11

Delts

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

15kgs x 12

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

15kgs x 12

Quads

• Smith Machine (excluding starting weight) Somersault Squats (1x 6-12)

32.5kgs x 12

• Hammer Strength Pin Selected Leg Extensions | | (1x 6-12) A & L

2x warm up sets
82kgs x 12

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Monday 11 May 2026 @ 03:19hrs

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.

Rest Periods - 2 minute rounds.

Back

• Cable (Nautilus Instinct 2) Pullovers (1x 4-8)

3x warm up sets
45kgs x 8

• Cable (Nautilus Instinct 2) Chest Supported Kelso Shrugs (1x 4-8)

45kgs x 8

• Single Arm Cable (Nautilus) Seated Low Row (1x 4-8)

2x warm up sets
52.5kgs x 8

• Single Arm Cable (Nautilus) Pulldown (1x 4-8)

1x warm up set
50kgs x 5

Biceps

• Hammer Strength Pin Selected Preacher Curl (1x 6-12)

58kgs x 12

• Seated DB Alternating Curls (1x 6-12)

22.5kgs x 10

• Standing DB Hammer Curls (1x 6-12)

22.5kgs x 11

Forearms

• BB Reverse Wrist Curls (1x 6-12)

35kgs x 12

• BB Wrist Curls (1x 6-12)

35kgs x 12

Hamstrings (Isolation)

• Hammer Strength Pin Selected Seated Leg Curls (1x 6-12 slow and controlled eccentric reps)

2x warm up sets
82kgs x 12

• Hammer Strength Pin Selected Prone Leg Curls (1x 6-12 slow and controlled eccentric reps)

65kgs x 10

Progression Protocol - Once the max target reps are achieved the load will be increased on the next workout.
 
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Monday 11 May 2026 @ 23:06hrs

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.

Rest Periods - 2 minute rounds (1 minute on ladder flies).

Chest

• Cable (Nautilus Instinct 2) Ladder Flies (7 x 6-12 @ P10, P13, P16, P19, P22, P25, P28)

15kgs (per hand) x 8, 8, 8, 8, 8, 8, 8

Triceps

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

17.5kgs x 10

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

17.5kgs x 12

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

17.5kgs x 12

Delts

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

15kgs x 12

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

15kgs x 12

Adductors

• Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP)

173kgs (max +30kgs) x 19

Quads

• Hammer Strength Pin Selected Leg Extensions | | (1x 6-12)

2x warm up sets
84.5kgs x 12

• Smith Machine (excluding starting weight) Somersault Squats (1x 6-12)

35kgs x 12

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