mickc1965 training log

[mickc1965]

Friday 30 October 2026 @ 03:04hrs

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.

QUADS

• Hammer Strength Pin Selected Leg Extensions | | (3x 15-20) A & L - 3x warm up sets

75kgs x 18
75kgs x 16
70.5kgs x 16

CHEST

• Hammer Strength Pin Selected Seated Pec Fly Machine (1x 6-12)

89kgs x 12

• BW Dips (1x AMRAP)

BW x 16

• Nautilus Plate Loaded (including 16.2kgs starting resistance) Seated Incline Press Machine (1x 4-8) - 3x warm up sets

111.2kgs x 5

SIDE DELTS

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

25kgs x 10

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

15kgs x 8

TRICEPS

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

37.5kgs x 12

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

40kgs x 9

• Cable (Nautilus Instinct 2 - P31) Rope Extensions (1x 6-12)

30kgs x 12

LOWER ABS

• Leg raises (2x AMRAP)

BW x 18
BW x 11

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