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.
 
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