mickc1965 training log

[mickc1965]

Saturday 11 July 2025 @ 01:22hrs

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.

Legs

• Hammer Strength Pin Selected Seated Single Leg Curls (1x 4-8)

3x warm up sets
66kgs x 6

• Hammer Strength Pin Selected Single Leg Extensions | | (1x 4-8)

3x warm up sets
52 kgs x 8

Back

• Cable (Nautilus Multi Station 4) Seated Medium Width MAG Low Row (1x 4-8)

3x warm up sets
115kgs x 7

• Cable (Nautilus Multi Station 4) Medium width MAG Lat Pulldown (1x 4-8)

3x warm up sets
105kgs x 5*

Chest

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

5x warm up sets
116.2kgs x 8

Delts (superset)

• DB Seated Side Lateral Raises (1x 4-8)

22.5kgs x 7

• DB Chest Supported Rear Flies (1x 4-8)

22.5kgs x 7

Arms (superset)

• Cable (Nautilus Instinct 2 - P25) OH Tricep Extensions with EZ bar (1x 4-8)

42.5kgs x 8

• Cable (Nautilus Instinct 2 - P1) Curls with EZ bar (1x 4-8)

35kgs x 8

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

* failed on the concentric portion on the next rep

 

[mickc1965]

Monday 13 July 2025 @ 02:53hrs

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.

Legs

• Hammer Strength Pin Selected Seated Single Leg Curls (1x 4-8) D & M & 11

3x warm up sets
66kgs x 7

• Hammer Strength Pin Selected Single Leg Extensions | | (1x 4-8) A & L

3x warm up sets
54kgs x 7

Back

• Cable (Nautilus Multi Station 4) Seated Medium Width MAG Low Row (1x 4-8)

3x warm up sets
115kgs x 7

• Cable (Nautilus Multi Station 4) Medium width MAG Lat Pulldown (1x 4-8)

3x warm up sets
105kgs x 5

Chest

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

5x warm up sets
118.7kgs x 8

• Standing Cable (Nautilus Instinct 2 - P6) L2H Flies (1x 4-8)

22.5kgs (per hand) x 6

Delts (superset)

• DB Seated Side Lateral Raises (1x 4-8)

22.5kgs x 7

• DB Chest Supported Rear Flies (1x 4-8)

22.5kgs x 7

Arms (superset)

• Cable (Nautilus Instinct 2 - P25) OH Tricep Extensions with EZ bar (1x 4-8)

45kgs x 6

• Cable (Nautilus Instinct 2 - P1) Curls with EZ bar (1x 4-8)

37.5kgs x 6

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