mickc1965 training log

[mickc1965]

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.

 

[mickc1965]

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.