mickc1965 training log

Tuesday 16 May 2023


Pecs, Delts & Triceps (isolation exercises due to shoulder joint issues)


Target number of sets and reps will be in brackets based on rest pause principles - 1x activation set plus 5x mini sets with approximately 10-15 seconds rest. Progression protocol will be once the target reps are achieved the load will be increased with minimum weight available (micro weights if necessary).


• Pin Selected Low to High Cable Flies (1x15 + 5x3-5 reps) - 25kgs x 15+5+5+5+5+5

• Pin Selected High to Low Cable Flies (1x15 + 5x3-5 reps) - 25kgs x 15+5+5+5+5+5

• Pin Selected Cable Flies (1x15 + 5x3-5 reps) - 25kgs x 15+5+5+5+5+5

• Pin Selected Cable Low to High Crossovers (1x15 + 5x3-5 reps) - 15kgs x 15+5+5+5+4+4

• Pin Selected Cable Front Raises (1x15 + 5x3-5 reps) - 15kgs x 15+5+5+5+4+4

• Pin Selected Cable Face Pulls (1x15 + 5x3-5 reps) - 25kgs x 15+5+5+5+5+5

• Pin Selected Cable Single Arm Crossbody Tricep Extensions (1x15 + 5x3-5 reps) - 30kgs x 15+5+5+5+5+4

• Pin Selected Cable Single Arm Tricep Extensions (1x15 + 5x3-5 reps) - 35kgs x 15+5+5+5+5+4


** denotes no allowance for any machine resistance
 
Wednesday 17 May 2023


Quads, Hams, Calves & Abs (isolation exercises due to lack of a PCL (completely detached) in right leg)


Target number of sets and reps will be in brackets based on rest pause principles - 1x activation set plus 5x mini sets with approximately 10-15 seconds rest. Progression protocol will be once the target reps are achieved the load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Leg Extension (1x15 + 5x3-5 reps) - 60kgs x 15+5+5+5+5+5

• Pin Selected Laying Leg Curls (1x15 + 5x3-5 reps) - 37kgs x 15+5+5+5+5+5

• Pin Selected Leg Extension (same load as 1st time round) - 60kgs x 15+5+5+5+5+5

• Pin Selected Laying Leg Curls (same load as 1st time round) - 37kgs x 15+5+5+5+5+5

• Pin Selected Adductor (1x15 + 5x3-5 reps) - 62.5kgs x 15+5+5+5+5+5

• Pin Selected Abductor (1x15 + 5x3-5 reps) - 62.5kgs x 15+5+5+5+5+5

• Pin Selected Standing Calf Raise (5xAMRAP up to 20 reps) - 45kgs x 14, 10, 8, 6, 5

• Seated Ab Crunch Machine with knees raised (1x15 + 5x3-5 reps) - 50kgs x 15+5+5+5+5+5

• Cable Side Bends (1x15 + 5x3-5 reps) - 25kgs x 15+5+5+5+5+5 per side
 
Friday 19 May 2023


Back & Biceps


Target number of sets and reps will be in brackets based on rest pause principles - 1x activation set plus 5x mini sets with approximately 10-15 seconds rest. Progression protocol will be once the target reps are achieved the load will be increased with minimum weight available (micro weights if necessary).


• Pin Selected Wide Grip Seated Row (1x15 + 5x3-5 reps) - 65.9kgs x 15+5+5+5+5+5

• Pin Selected Medium Width Straight Arm Lat Pulldown (1x15 + 5x3-5 reps) - 65.9kgs x 15+5+5+5+5+4

• Plate Loaded Chest Supported Low Row ** (1x15 + 5x3-5 reps) - 55kgs x 15+5+5+5+5+5

• BB Rear Shrugs with Versa Grips (1x15 + 5x3-5 reps) - 150kgs x 15+5+5+5+5+5

• Pin Selected Preacher Curls (1x15 + 5x3-5 reps) - 32kgs x 15+5+5+5+5+5 - Reduced load to ensure full ROM

• Pin Selected Seated Curls (1x15 + 5x3-5 reps) - 38kgs x 15+5+5+4+3+3


** denotes no allowance for any machine resistance
 
Saturday 20 May 2023


Pecs, Delts & Triceps (isolation exercises due to previous shoulder joint issues)


Training protocol will be EMOM, target for 1st set will be 15 reps followed by 3 sets, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Low to High Cable Flies - 15kgs (per hand) x 15, 8, 7, 6

• Pin Selected High to Low Cable Flies - 15kgs (per hand) x 15, 10, 9, 7

• Pin Selected Cable Flies - 15kgs (per hand) x 10, 8, 7, 7

• Pin Selected Cable Low to High Crossovers - 7.5kgs (per hand) x 15, 9, 7, 6

• Pin Selected Cable Front Raises - 15kgs x 15, 10, 8, 8

• Pin Selected Cable Face Pulls - 20kgs x 15, 12, 10, 10

• Pin Selected Cable Single Arm Crossbody Tricep Extensions - 7.5kgs (per hand) x 15, 12, 10, 10

• Pin Selected Cable Single Arm Tricep Extensions 35kgs x 7.5kgs x 15, 12, 10, 10


** denotes no allowance for any machine resistance
 
Monday 22 May 2023


Quads, Hams, Calves & Abs (isolation exercises due to lack of a PCL (completely detached) in right leg)


Training protocol will be EMOM, target for 1st set will be 15 reps followed by 4 sets (9 sets for quads and hams), all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Leg Extension - 63kgs x 15, 13, 10, 10, 8, 7, 6, 6, 6, 6

• Pin Selected Laying Leg Curls - 38.3kgs x 15, 12, 10, 9, 8, 7, 7, 6, 6, 6

• Pin Selected Adductor - 65kgs x 15, 12, 10, 10, 8

• Pin Selected Abductor - 65kgs x 15, 12, 10, 10, 9

• Pin Selected Seated Toe Press - 110kgs x 15, 12, 10, 9, 8

• Seated Ab Crunch Machine with knees raised - 51kgs x 15, 12, 12, 10, 8
 
Tuesday 23 May 2023


Back & Biceps


Training protocol will be EMOM, target for 1st set will be 15 reps followed by ? sets (total sets in brackets) with all sets close to technical failure (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Wide Neutral Grip Seated Row (5) - 68kgs x 15, 11, 9, 7, 6

• Plate Loaded Pullover Machine ** (5) - 40kgs x 15, 15, 12, 10, 10

• Plate Loaded Chest Supported Low Row ** (5) - 60kgs x 15, 11, 9, 7, 6

• BB Rear Shrugs with Versa Grips (5) - 120kgs x 15, 12, 10, 9, 8

• Pin Selected Preacher Curls (5) - 32kgs x 15, 12, 11, 8, 8

• Pin Selected Seated Curls (5) - 38kgs x 12, 8, 7, 7, 7


** denotes no allowance for any machine resistance
 
Wednesday 24 May 2023


Pecs, Delts & Triceps (isolation exercises due to previous shoulder joint issues)


Training protocol will be EMOM, total number of sets in brackets with the target for the 1st set at ~15 reps, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Low to High Cable Flies (4) - 12.5kgs (per hand) x 15, 12, 10, 7

• Pin Selected High to Low Cable Flies (4) - 17.5kgs (per hand) x 12, 8, 7, 6

• Pin Selected Cable Flies (4) - 12.5kgs (per hand) x 15, 10, 9, 7

• Pin Selected Cable Low to High Crossovers (4) - 7.5kgs (per hand) x 15, 10, 7, 6

• Pin Selected Cable Front Raises (4) - 15kgs x 15, 8, 7, 7

• Pin Selected Cable Face Pulls (4) - 20kgs x 15, 12, 9, 9

• Pin Selected Cable Single Arm Crossbody Tricep Extensions (4) - 10kgs (per hand) x 15, 11, 10, 8

• Pin Selected Cable Single Arm Tricep Extensions (4) - 10kgs (per hand) x 12, 9, 8, 7


** denotes no allowance for any machine resistance
 
Thursday 25 May 2023


Quads, Hams & Calves (isolation exercises due to lack of a PCL (completely detached) in right leg)


Training protocol will be EMOM, total number of sets in brackets with the target for the 1st set at ~15 reps, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Leg Extension (10) - 64kgs x 15, 13, 10, 9, 8, 8, 8, 7, 7,

• Pin Selected Laying Leg Curls (10) - 39.4kgs x 15, 13, 10, 9, 7, 7, 6, 6, 6, 6

• Pin Selected Adductor (5) - 67.5kgs x 15, 13, 10, 9, 8

• Pin Selected Abductor (5) - 67.5kgs x 15, 13, 11, 10, 10

• Pin Selected Standing Calf Raise (5) - 45kgs x 15, 11, 10, 9, 8
 
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Friday 26 May 2023


Back & Biceps


Training protocol will be EMOM, total number of sets in brackets with the target for the 1st set at ~15 reps, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Wide Neutral Grip Seated Row (5) - 69.25kgs x 15, 11, 9, 7, 6

• Plate Loaded Pullover Machine ** (5) - 50kgs x 15, 12, 11, 10, 9

• Pin Selected Medium Width Straight Arm Lat Pulldown (5) - 65.9kgs x

• Plate Loaded Chest Supported Low Row ** (5) - 62.5kgs x 15, 11, 9, 8, 7

• BB Rear Shrugs with Versa Grips (5) - 120kgs x 15, 13, 11, 10, 9

• Pin Selected Preacher Curls (5) - 32kgs x 15, 13, 10, 9, 8

• Pin Selected Seated Curls (5) - 32kgs x 15, 10, 9, 8, 8



** denotes no allowance for any machine resistance
 
Sunday 28 May 2023


Pecs, Delts & Triceps (isolation exercises)


Training protocol will be EMOM, total number of sets in brackets with the target for the 1st set at ~12 reps, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Low to High Cable Flies (4) - 15kgs (per hand) x 12, 10, 8, 7

• Pin Selected High to Low Cable Flies (4) - 17.5kgs (per hand) x 11, 9, 8, 7

• Pin Selected Cable Flies (4) - 15kgs (per hand) x 11, 9, 8, 7

• Pin Selected Cable Low to High Crossovers (4) - 10kgs (per hand) x 8, 6, 5, 5

• Pin Selected Cable Front Raises (4) - 17.5kgs x 12, 10, 9, 8

• Pin Selected Cable High Crossovers (4) - 7.5kgs (per hand) x 12, 9, 8, 8

• Pin Selected Cable Single Arm Crossbody Tricep Extensions (4) - 12.5kgs (per hand) x 12, 11, 9, 8

• Pin Selected Cable Single Arm Tricep Extensions (4) - 12.5kgs (per hand) x 12, 9, 8, 8


** denotes no allowance for any machine resistance
 
Monday 29 May 2023


Quads, Hams & Calves (isolation exercises due to lack of a PCL (completely detached) in right leg)


Training protocol will be EMOM, total number of sets in brackets with the target for the 1st set at ~12 reps, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Leg Extension (10) - 68kgs x 12, 11, 11, 10, 9, 9, 8, 8, 8, 8

• Pin Selected Laying Leg Curls (10) - 41kgs x 12, 11, 10, 10, 9, 8, 7, 7, 7, 6

• Pin Selected Adductor (5) - 70kgs x 12, 9, 9, 8, 8

• Pin Selected Abductor (5) - 70kgs x 12, 11, 10, 9, 9

• Pin Selected Seated Toe Press (5) - 120kgs x 12, 11, 10, 10, 10
 
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Tuesday 30 May 2023


Back & Biceps


Training protocol will be EMOM, total number of sets in brackets with the target for the 1st set at ~12 reps, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Wide Neutral Grip Seated Row (5) - 72.5kgs x 12, 10, 9, 8, 7

• Plate Loaded Pullover Machine ** (5) - 60kgs x 12, 11, 10, 9, 8

• Plate Loaded Chest Supported Low Row ** (5) - 70kgs x 12, 9, 8, 7, 7

• BB Rear Shrugs with Versa Grips (5) - 130kgs x 12, 11, 10, 9, 8

• Pin Selected Preacher Curls (5) - 39kgs x 12, 10, 9, 9, 8

• Pin Selected Seated Curls (5) - 36kgs x 12, 10, 10, 9, 8



** denotes no allowance for any machine resistance
 
Wednesday 31 May 2023


Pecs, Delts & Triceps (isolation exercises due to previous shoulder joint issues)


Training protocol will be EMOM, total number of sets in brackets with the target for the 1st set at ~12 reps, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Low to High Cable Flies (4) - 17.5kgs (per hand) x 10, 8, 6, 6

• Pin Selected High to Low Cable Flies (4) - 17.5kgs (per hand) x 11, 9, 8, 7

• Pin Selected Cable Flies (4) - 15kgs (per hand) x 11, 10, 9, 8

• Pin Selected Cable Low to High Crossovers (4) - 10kgs (per hand) x 8, 6, 5, 5

• Pin Selected Cable High Crossovers (4) - 10kgs (per hand) x 7, 6, 6, 5

• Pin Selected Cable Front Raises (4) - 10kgs (per hand) x 10, 8, 6, 5

• Pin Selected Cable Single Arm Crossbody Tricep Extensions (4) - 15kgs (per hand) x 8, 6, 6, 5

• Pin Selected Cable Single Arm Tricep Extensions (4) - 15kgs (per hand) x 8, 7, 6, 6


** denotes no allowance for any machine resistance
 
Friday 02 June 2023 @ 4:15am


Quads, Hams & Calves (isolation exercises due to lack of a PCL (completely detached) in right leg)


Training protocol will be EMOM, total number of sets in brackets with the target for the 1st set at ~12 reps, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Leg Extension (10) - 70kgs x 12, 12, 10, 10, 10, 9, 9, 8, 8. 8

• Pin Selected Laying Leg Curls (10) - 42kgs x 12, 12, 10, 8, 8, 7, 6, 6, 6, 6

• Pin Selected Adductor (5) - 72.5kgs x 12, 10, 9, 8, 7

• Pin Selected Abductor (5) - 72.5kgs x 12, 12, 11, 11, 10

• Pin Selected Seated Toe Press (10) - 130kgs x 10, 10, 9, 9, 9, 8, 8, 7, 7, 7
 
Last edited:
Saturday 03 June 2023 @ 7:00am


Back & Biceps


Training protocol will be EMOM, total number of sets in brackets with the target for the 1st set at ~12 reps, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Wide Neutral Grip Seated Row (5) - 73.75kgs x 12, 11, 9, 7, 7

• Plate Loaded Pullover Machine ** (5) - 62.5kgs x 12, 11, 9, 9, 8

• Plate Loaded Chest Supported Low Row ** (5) - 72.5kgs x 12, 10, 8, 7, 6

• Seated DB Shrugs with Versa Grips (5) - 80kgs x 12, 10, 10, 9, 8

• Pin Selected Preacher Curls (5) - 39kgs x 12, 11, 10, 9, 8

• Pin Selected Seated Curls (5) - 37kgs x 12, 9, 9, 8, 8



** denotes no allowance for any machine resistance
 
Sunday 04 June 2023 @ 8pm


Pecs, Delts & Triceps


Training protocol will be EMOM, total number of sets in brackets with the target for the 1st set at ~12 reps, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)

• Pin Selected Cable Low to High Crossovers (4) - 10kgs (per hand) x 9, 7, 7, 6

• Pin Selected Cable High Crossovers (4) - 10kgs (per hand) x 7, 6, 6, 6

• Pin Selected Cable Front Raises (4) - 10kgs (per hand) x 10, 9, 8, 8

• Pin Selected Low to High Cable Flies (3) - 17.5kgs (per hand) x 9, 8, 6

• Pin Selected High to Low Cable Flies (3) - 17.5kgs (per hand) x 12, 10, 8

• Pin Selected Cable Flies (3) - 15kgs (per hand) x 10, 9, 8

• Plate Loaded Incline Press ** (3) - 40kgs x 11, 8, 8

• Pin Selected Cable Single Arm Crossbody Tricep Extensions (3) - 15kgs (per hand) x 8, 7, 6

• Pin Selected Cable Single Arm Tricep Extensions (3) - 15kgs (per hand) x 9, 8, 7

Pin Selected Cable Single Arm OH Tricep Extensions (3) - 10kgs (per hand) x 12, 11, 10


** denotes no allowance for any machine resistance
 
Last edited:
Tuesday 06 June 2023 @ 4:45am


Quads, Hams & Calves (isolation exercises due to lack of a PCL (completely detached) in right leg)


Training protocol will be EMOM, total number of sets in brackets with the target for the 1st set at ~12 reps, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Leg Extension (10) - 71.4kgs x 12, 11, 10, 9, 9, 8, 8, 8, 8, 8

• Pin Selected Laying Leg Curls (10) - 43.3kgs x 12, 11, 10, 9, 8, 8, 7, 7, 6, 6

• Pin Selected Adductor (5) - 75kgs x 12, 11, 10, 9, 8

Supersetted with

• Pin Selected Abductor (5) - 75kgs x 12, 11, 10, 9, 8

• Pin Selected Seated Toe Press **(10) - 130kgs x 12, 10, 9, 8, 8, 7, 7, 7, 7, 7

** denotes no allowance for any machine resistance
 
Last edited:
Tuesday 06 June 2023 @ 12:30pm


Abs / Obliques


Alternating Knee Cruches - 2 x 10 reps (per side)

Alternating Leg Raises - 2 x 10 reps (per leg)

Crunches - 2 x 10 reps

Alternating Heel Tap - 2 x 10 reps (per side)

Leg Pull Ins - 2 x 10 reps

Crunches (Knees Up) - 2 x 10 reps
 
Wednesday 07 June 2023 @ 9:00am


Back & Biceps


Training protocol will be EMOM, figures in brackets are the total number of sets x the target for the 1st set, all sets to be close to technical failure so (basically stop once form is about to break down which should a rep or two max from complete failure). Progression protocol will be once the target reps are achieved on the first set load will be increased with minimum weight available (micro weights if necessary)


• Pin Selected Wide Neutral Grip Seated Row (5 x ~12) - 75kgs x 12, 10, 9, 8, 7

• Plate Loaded Pullover Machine ** (5 x ~12) - 65kgs x 12, 11, 10, 9, 8

• Pin Selected Medium Width Straight Arm Lat Pulldown (5 x ~12) - 65.9kgs x

• Plate Loaded Chest Supported Low Row ** (5 x ~12) - 75kgs x 12, 11, 9, 7, 6

• DB Shrugs with Versa Grips (5 x AMRAP) - 40kgs (per hand) x 12, 11, 10, 9, 8

• Pin Selected Seated Curls (4 x ~12) - 38kgs x 12, 11, 10, 9

• Behind the Back Cable Curls (4 x ~12) - 12.5kgs per hand x 12, 10, 9, 8

• Cable Hammer Curls (4 x ~12) - 10kgs per hand x 10, 9, 8, 7



** denotes no allowance for any machine resistance
 
Last edited:
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