mickc1965 training log

Friday 04 April 2025

Back, Biceps & Hamstrings

Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on biceps & traps).

• Seated Single Alternating Leg Curls (4x 4-8) - 54kgs x 8, 7, 6, 5

• Prone Single Alternating Leg Curls (4x 4-8) - 39kgs x 8, 7, 6, 6

• Wide Mag Grip Cable (1:1) Low Row (3x 4-8) - 105kgs x 8, 7, 6

• Wide Mag Grip Cable (1:1) Pulldown (3x 4-8) - 95kgs x 7, 6, 5

• Cable (Spirit) Machine Upright Rows (3x 4-8) - 40.8kgs x 8, 7, 6

• Cable (Inspiration) Single Arm Hammer Curls (5x 4-8) - 15kgs x 8, 7, 6, 5, 5

Progression Protocol: Once the max target reps are achieved / exceeded the load will be increased on the next workout.
 
Sunday 06 April 2025

Chest, Delts, Triceps & Quads

Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on delts & triceps).

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (4x 4-8) - 111.2kgs x 7, 5, 4, 4

• Cable (Instinct) OH Single Arm Tricep Extensions (5x 4-8) - 17.5kgs x 8, 8, 7, 7, 6

• Cable (Instinct) Single Arm Side Lateral Raises (3x 4-8) - 12.5kgs x 7, 6, 5

• Cable (Instinct) Single Arm High Crossover Rear Delt Flies (3x 4-8) - 17.5kgs x 6, 4, 3

• Single Leg Extensions || (4x 4-8) - 68kgs x 7, 6, 5, 5

• DB Goblet Squats (4x 4-8) - 25kgs x 8, 7, 6, 6

Progression Protocol: Once the max target reps are achieved / exceeded the load will be increased on the next workout
 
Monday 07 April 2025

Back, Biceps & Hamstrings

Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on biceps & traps).

• Seated Single Leg (Alternating) Curls (4x 4-8) - 56.5kgs x 6, 6, 5, 5

• Prone Single Leg (Alternating) Curls (4x 4-8) - 41.5kgs x 8, 6, 5, 5

• Narrow Mag Grip Cable (Nautilus 1) Low Row (3x 4-8) - 107.5kgs x 8, 7, 6

• Narrow Mag Grip Cable (Nautilus 1) Pulldown (3x 4-8) - 95kgs x 8, 7, 5

• Cable (Instinct) Machine Upright Rows (3x 4-8) - 42.5kgs x 8, 6, 6

• Cable (Instinct) Single Arm Bayesian Curl (5x 4-8) - 15kgs x 8, 7, 6, 5, 5

Progression Protocol: Once the max target reps are achieved / exceeded the load will be increased on the next workout.
 
Wednesday 09 April 2025

Chest, Delts, Triceps & Quads

Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (1 minute on delts & triceps).

• Plate Loaded (16.4kgs starting resistance) Seated Chest Press Machine (4x 4-8) - 111.4kgs x 8, 6,

Pain in shoulder on 1st rep of 3rd set so stopped it there and then, from previous history I will now need to drop any pressing completely for between a month to 3 months before attempting pressing again, will bring back cable flies.

• Cable (Spirit) Single Arm Cross Body Tricep Extensions (5x 4-8) - 18.1kgs x 8, 7, 7, 6, 6

• Cable (Spirit) Single Arm Side Lateral Raises (3x 4-8) - 13.6kgs x 8, 7, 6

• Cable (Spirit) Single Arm High Crossover Rear Delt Flies (3x 4-8) - 18.1kgs x 8, 7, 6

• Single Leg Extensions || (4x 4-8) - 68kgs x 8, 6, 6, 5

• DB Goblet Squats (4x 4-8) - 27.5kgs x 8, 7, 7, 6

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