mickc1965 training log

Monday 26 May 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.


• Seated Leg Curls (3x 4-8) - 94kgs x 5, 4, 3

• Prone Leg Curls (3x 4-8) - 76.5kgs x 7, 6, 5


• Single Arm Cable (Nautilus) Seated Row (3x 4-8) - 45kgs x 7, 6, 5

• Single Arm Cable (Nautilus) Pulldown (3x 4-8) - 40kgs x 7, 6, 5

• Hammer Strength Back Extension (3x 4-8) - 80kgs x 8, 8, 8


• Hammer Strength Single Arm Bicep Curl (3x 4-8) - 30kgs x 8, 7, 6


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Tuesday 27 May 2025

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 (ladder flies just the time to change height).


Chest

• Cable (Instinct) Ladder Flies (8 x 8) - 15kgs (per hand) x 7, 7, 7, 7, 7, 7, 7, 7


Triceps

• Cable (Instinct) OH Single Arm Tricep Extensions (3x 4-8) - 22.5kgs x 6, 6, 5


Delts / Traps

• Cable (Instinct) Machine Upright Rows (3x 4-8) - 45kgs x 8, 6, 5

• Cable (Instinct) Single Arm Side Lateral Raises (3x 4-8) - 10kgs x 8, 7, 7

• Cable (Instinct) Single Arm High Crossover Rear Delt Flies (3x 4-8) - 12.5kgs x 8, 7, 6


Quads

• Leg Extensions \/ (2x 4-8) - 89kgs x 8, 8

• Leg Extensions /\ (2x 4-8) - 89kgs x 8, 8

• Leg Extensions || (2x 4-8) - 89kgs x 8, 8


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Thursday 29 May 2025

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.


Back

• Single Arm Cable (Nautilus) Seated Row (3x 4-8) - 45kgs x 8, 7, 6

• Single Arm Cable (Nautilus) Pulldown (3x 4-8) - 40kgs x 8, 7, 5

• Hammer Strength Back Extension (3x 4-8) - 89kgs x 8, 8, 8


Biceps

• Hammer Strength Single Arm Bicep Curl (3x 4-8) - 32kgs x 7, 7, 6


Hamstrings

• Seated Leg Curls (3x 4-8) - 94kgs x 7, 6, 6

• Prone Leg Curls (3x 4-8) - 76.5kgs x 8, 7, 6


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Friday 30 May 2025

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 (ladder flies just the time to change height).


Delts

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

• Cable (Instinct) Single Arm High Crossover Rear Delt Flies (3x 4-8) - 15kgs x 6, 5, 4


Traps

• Cable (Instinct) Machine Shrugs (3x 4-8) - 45kgs x 8, 7, 7


Chest

• Cable (Instinct) Ladder Flies (8 x 8) - 15kgs (per hand) x 8, 8, 8, 8, 8, 8, 8, 8


Triceps

• Cable (Instinct) Single Arm Cross Body Tricep Extensions (3x 4-8) - 15kgs x 6, 5, 5


Quads

• Leg Extensions \/ (2x 4-8) - 91.5kgs x 8, 8

• Leg Extensions /\ (2x 4-8) - 91.5kgs x 8, 8

• Leg Extensions || (2x 4-8) - 91.5kgs x 8, 8


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Sunday 01 June 2025

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.


Back

• Single Arm Cable (Nautilus) Seated Row (3x 4-8) - 47.5kgs x 7, 6, 5

• Single Arm Cable (Nautilus) Pulldown (3x 4-8) - 42.5kgs x 8, 6, 5

• Hammer Strength Back Extension (3x 4-8) - 101kgs x 8, 7, 6


Hamstrings

• Seated Leg Curls (3x 4-8) - 94kgs x 8, 7, 6

• Prone Leg Curls (3x 4-8) - 79kgs x 8, 6, 5


Biceps

• Hammer Strength Single Arm Bicep Curl (3x 4-8) - 32kgs x 8, 7, 7


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Monday 02 June 2025

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 (ladder flies just the time to change height).


Chest

• Cable (Instinct) Ladder Flies (8 x 8) - 17.5kgs (per hand) x 6, 6, 6, 6, 6, 6, 6, 6


Triceps

• Cable (Instinct) Single Arm Tricep Pushdowns (3x 4-8) - 25kgs x 8, 8, 7


Delts

• Cable (Instinct) Single Arm Side Lateral Raises (3x 4-8) - 15kgs x 5, 4, 3

• Cable (Instinct) Single Arm High Crossover Rear Delt Flies (3x 4-8) - 15kgs x 7, 6, 5


Traps

• Cable (Instinct) Machine Shrugs (3x 4-8) - 50kgs x 8, 8, 8


Quads

• Leg Extensions \/ (2x 4-8) - 94kgs x 8, 8

• Leg Extensions /\ (2x 4-8) - 94kgs x 8, 8

• Leg Extensions || (2x 4-8) - 94kgs x 8, 8


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Wednesday 04 June 2025

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.


Back

• Single Arm Cable (Nautilus) Seated Low Row (3x 4-8) - 47.5kgs x 8, 7, 6

• Single Arm Cable (Nautilus) Pulldown (3x 4-8) - 45kgs x 7, 6, 5

• Hammer Strength Back Extension (3x 4-8) - 103kgs x 8, 7, 6

• Cable (Instinct) Machine Shrugs (3x 4-8) - 55kgs x 8, 8, 8


Biceps

• Cable (Instinct) Single Arm Bayesian Curl (1x 4-8) - 15kgs x 8

• Cable (Instinct) EZ Bar Curl (1x 4-8) - 30kgs x 8

• Cable (Instinct) Rope Hammer Curls (1x 4-8) - 30kgs x 8


Hamstrings

• Seated Leg Curls (3x 4-8) - 96kgs x 8, 7, 6

• Prone Leg Curls (3x 4-8) - 81kgs x 8, 7, 6


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Thursday 05 June 2025

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 (ladder flies just the time to change height).


Delts

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

• Cable (Instinct) Single Arm High Crossover Rear Delt Flies (3 x 8) - 15kgs x 8, 8, 8


Chest

• Cable (Instinct) Ladder Flies (8 x 8) - 17.5kgs (per hand) x 7, 7, 7, 7, 7, 7, 7, 7

Will start to add pressing back into routine but will keep ladder flies in to warm up general area, will start loads conservatively until confident right shoulder will hold up

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (3x 4-8) - 76.2kgs x 8, 8, 8


Triceps

• Cable (Instinct) OH Single Arm Tricep Extensions (2x 4-8) - 22.5kgs x 8, 6

• Cable (Instinct) Single Arm Cross Body Tricep Extensions (2x 4-8) - 15kgs x 8, 8

• Cable (Instinct) Single Arm Tricep Pushdowns (2x 4-8) - 25kgs x 8, 6


Quads

• Leg Extensions \/ (2x 4-8) - 96kgs x 8, 8

• Leg Extensions /\ (2x 4-8) - 96kgs x 8, 8

• Leg Extensions || (2x 4-8) - 96kgs x 8, 8


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Saturday 07 June 2025

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.


Hamstrings

• Seated Leg Curls (3x 4-8) - 98.5kgs x 8, 7, 5

• Prone Leg Curls (3x 4-8) - 83.5kgs x 6, 5, 4*


Back

• Single Arm Cable (Nautilus) Seated Low Row (3x 4-8) - 50kgs x 6, 5, 4

• Single Arm Cable (Nautilus) Pulldown (3x 4-8) - 45kgs x 8, 7, 5

• Hammer Strength Back Extension (3x 4-8) - 105.5kgs x 8, 6, 6

• Cable (Instinct) Machine Shrugs (3x 4-8) - 60kgs x 8, 8, 8


Biceps

• Cable (Instinct) Single Arm Bayesian Curl (2x 4-8) - 15kgs x 8, 7

• Cable (Instinct) EZ Bar Curl (2x 4-8) - 32.5kgs x 8, 7

• Cable (Instinct) Rope Hammer Curls (2x 4-8) - 32.5kgs x 8, 8


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.

* failed on the concentric portion on the next rep
 
Monday 09 June 2025

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 (ladder flies just the time to change height).


Delts

• Cable (Instinct) Single Arm Side Lateral Raises (2 x 4-8) - 12.5kgs x 7, 6

• Cable (Instinct) Single Arm High Crossover Rear Delt Flies (2 x 4-8) - 17.5kgs x 6, 5


Chest

• Cable (Instinct) Ladder Flies (6 x 8) - 17.5kgs (per hand) x 8, 8, 8, 8, 8, 8

• Plate Loaded (11kgs starting resistance) Decline Press Machine (2 x 4-8) - 111kgs x 8, 6


Triceps

• Cable (Inspiration) OH Single Arm Tricep Extensions (2 x 4-8) - 22.5kgs x 9, 8

• Cable (Inspiration) Single Arm Cross Body Tricep Extensions (2 x 4-8) - 17.5kgs x 8, 6

• Cable (Inspiration) Single Arm Tricep Pushdowns (2 x 4-8) - 25kgs x 10, 8


Quads

• Leg Extensions \/ (2 x 4-8) - 103kgs x 8, 8

• Leg Extensions /\ (2 x 4-8) - 103kgs x 8, 8

• Leg Extensions || (2 x 4-8) - 103kgs x 8, 8


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Wednesday 11 June 2025

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, 3 minutes rest between sets.


Back

• Single Arm Cable (Nautilus) Seated Low Row (2 x 4-8) - 50kgs x 8, 6

• Single Arm Cable (Nautilus) Pulldown (2 x 4-8) - 45kgs x 7, 6

• Hammer Strength Back Extension (2 x 4-8) - 110kgs x 8, 8

• Cable (Inspiration) Machine Shrugs (2 x 4-8) - 47.5kgs x 8, 8


Biceps

• Cable (Inspiration) Single Arm Bayesian Curl (2 x 4-8) - 17.5kgs x 8, 8

• Cable (Inspiration) EZ Bar Curl (2 x 4-8) - 35kgs x 8, 8

• Cable (Inspiration) Single Arm Rope Hammer Curls (2 x 4-8) - 15kgs x 8, 7


Hamstrings

• Seated Leg Curls (2 x 4-8) - 101kgs x 8, 7

• Prone Leg Curls (2 x 4-8) - 81kgs x 8, 8


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Friday 13 June 2025

OMG turned 60 today, how did I get here

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 (ladder flies just the time to change height).


Delts

• Cable (Instinct) Single Arm Side Lateral Raises (2 x 4-8) - 12.5kgs x 8, 8

• Cable (Instinct) Single Arm High Crossover Rear Delt Flies (2 x 4-8) - 17.5kgs x 7, 5


Chest

• Cable (Instinct) Ladder Flies (6 x 4-8) - 20kgs (per hand) x 6, 6, 6, 6, 6, 6

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (2 x 4-8) - 116.2kgs x 5, 4


Triceps

• Cable (Instinct) OH Single Arm Tricep Extensions (2 x 4-8) - 17.5kgs x 8, 7

• Cable (Instinct) Single Arm Cross Body Tricep Extensions (2 x 4-8) - 17.5kgs x 6, 5

• Cable (Instinct) Single Arm Tricep Pushdowns (2 x 4-8) - 25kgs x 7*, 7


Quads

• Leg Extensions \/ (2 x 4-8) - 105.5kgs x 8, 8

• Leg Extensions /\ (2 x 4-8) - 105.5kgs x 8, 8

• Leg Extensions || (2 x 4-8) - 105.5kgs x 8, 8


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.

* failed on the concentric portion on the next rep
 
Sunday 15 June 2025

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.


Back

• Single Arm Cable (Nautilus) Seated Low Row (2 x 4-8) - 52.5kgs x 6, 5

• Single Arm Cable (Nautilus) Pulldown (2 x 4-8) - 45kgs x 8, 6

• Hammer Strength Back Extension (2 x 4-8) - 110kgs x 8, 8

• Cable (Inspiration) Machine Shrugs (2 x 4-8) - 50kgs x 8, 8


Biceps

• Cable (Inspiration) Single Arm Bayesian Curl (2 x 4-8) - 20kgs x 6, 5

• Cable (Inspiration) EZ Bar Curl (2 x 4-8) - 37.5kgs x 7, 6

• Cable (Inspiration) Single Arm Rope Hammer Curls (2 x 4-8) - 15kgs x 8, 8


Hamstrings

• Seated Leg Curls (2 x 4-8) - 103kgs x 8, 6

• Prone Leg Curls (2 x 4-8) - 83.5kgs x 6, 5


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Tuesday 17 June 2025


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 (ladder flies just the time to change height).


Delts

• Cable (Spirit) Single Arm Side Lateral Raises (2 x 4-8) - 18.1kgs x 8, 8

• Cable (Spirit) Single Arm High Crossover Rear Delt Flies (2 x 4-8) - 27.2kgs x 8, 8


Chest

• Cable (Spirit) Ladder Flies (6 x 4-8) - 18.1kgs (per hand) x 8, 8, 8, 8, 8, 8

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (2 x 4-8) - 116.2kgs x 5, 4


Triceps

• Cable (Spirit) OH Single Arm Tricep Extensions (2 x 4-8) - 22.7kgs x 12, 27.2kgs x 10

• Cable (Spirit) Single Arm Cross Body Tricep Extensions (2 x 4-8) - 27.2kgs x 8, 6

• Cable (Spirit) Single Arm Tricep Pushdowns (2 x 4-8) - 27.2kgs x 12, 31.8kgs x 9


Quads

• Leg Extensions \/ (1 x 4-8) - 108kgs x 8

• Leg Extensions /\ (1 x 4-8) - 108kgs x 8

• Leg Extensions || (1 x 4-8) - 108kgs x 8


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Thursday 19 June 2025

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.


Back

• Single Arm Cable (Nautilus) Seated Low Row (2 x 4-8) - 52.5kgs x 7, 6

• Single Arm Cable (Nautilus) Pulldown (2 x 4-8) - 47.5kgs x 6, 5

• Hammer Strength Back Extension (2 x 4-8) - 110kgs x 8, 8

• Cable (Instinct) Machine Shrugs (2 x 4-8) - 55kgs x 8, 8


Biceps

• Cable (Instinct) Single Arm Bayesian Curl (2 x 4-8) - 17.5kgs x 8, 8

• Cable (Instinct) EZ Bar Curl (2 x 4-8) - 37.5kgs x 7, 5

• Cable (Instinct) Single Arm Rope Hammer Curls (2 x 4-8) - 17.5kgs x 6, 5


Hamstrings

• Seated Leg Curls (2 x 4-8) - 103kgs x 8, 7

• Prone Leg Curls (2 x 4-8) - 83.5kgs x 7, 6


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Wednesday 25 June 2025

Training Protocol: Rest Pause the rep range for activation set and number of rest pause sets are stated in brackets after each exercise with all sets performed to TECHNICAL FAILURE, ~15 seconds rest.


Delts

• Cable (Instinct) Single Arm Side Lateral Raises (4-8 +5) - 12.5kgs x 9+5+3+3+3+3

• Cable (Instinct) Single Arm High Crossover Rear Delt Flies (4-8 +5) - 17.5kgs x 8+4+3+3+3+3


Chest

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (4-8 +3) - 106.2kgs x 7+3+2+2

May well have to increase rep target to ensure I can lift the load on the rest pause reps or switch to standard or smith machine incline press.


Triceps

• Cable (Spirit) OH Single Arm Tricep Extensions (4-8 +5) - 27.2kgs x 12+8+7+6+5+4


Quads

• Leg Extensions || (AMRAP +5) - 96kgs x 14+9+7+6+5+4


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Thursday 26 June 2025

Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest.


Back

• Single Arm Cable (Nautilus) Seated Low Row (4-8 +5) - 52.5kgs x 8+4+4+3+3+2

• Single Arm Cable (Nautilus) Pulldown (4-8 +5) - 47.5kgs x 7+3+3+2+2+1

• Hammer Strength Back Extension (4-8 +5) - 110kgs x 8+5+4+3+3+3

• Cable (Instinct) Machine Shrugs (4-8 +5) - 55kgs x 8+6+5+5+5+4


Biceps

• Cable (Instinct) Single Arm Bayesian Curl (4-8 +5) - 17.5kgs x 8+4+4+4+3+3


Hamstrings

• Prone Leg Curls (4-8 +5) - 83.5kgs x 8+3+3+3+2+2


Obliques / Lower Abs

• Hanging Knee Oblique Raises (AMRAP +5) - BW (per side) x 10+5+4+4+3+3


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
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