mickc1965 training log

Thursday 03 July 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.


Hamstrings

• Seated Leg Curls (4-8 +5) - 110kgs x 8+3+2+2+2+2


Back

• Single Arm Cable (Nautilus) Seated Low Row (4-8 +5) - 55kgs x 8+3+3+3+2+2

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

• Hammer Strength Back Extension (4-8 +5) - 110kgs x 8+6+6+5+4+3

• Cable (Instinct) Machine Shrugs (4-8 +5) - 65kgs x 8+7+6+6+6+6


Biceps

• Cable (Instinct) Single Arm Rope Hammer Curls (4-8 +5) - 15kgs x 8+3+3+3+3+3


Obliques / Lower Abs

• Hanging Knee Oblique Raises (AMRAP +5) - BW (per side) x 10+6+6+5+5+5


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


Delts

• Cable (Instinct) Single Arm Side Lateral Raises (4-8 +5) - 15kgs x 6+3+3+3+3+2

• Cable (Instinct) Single Arm High Crossover Rear Delt Flies (4-8 +5) - 20kgs x 6+3+2+2+2+2


Chest

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (8-12 +5) - 91.2kgs x 12+6+5+3+3+2*


Triceps

• Cable (Spirit) OH Single Arm Tricep Extensions (4-8 +5) - 31.8kgs x 10+8+6+6+5+4


Quads

• Single Alternating Leg Extensions || (AMRAP +5) - 47kgs x 15+7+6+6+5+4


Lower Abs

• Hanging Knee Raises (AMRAP +5) - BW x 16+8+7+6+6+6


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 06 July 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.


Hamstrings

• Seated Single Alternating Leg Curls (4-8 +5) - 54kgs x 8+4+3+3+3+2


Back

• Single Arm Cable (Nautilus) Seated Low Row (4-8 +5) - 57.5kgs x 5+2+2+2+2+2

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

• Hammer Strength Back Extension (4-8 +5) - 115kgs x 8+7+6+5+4+3

• Cable (Inspiration) Machine Shrugs (4-8 +5) - 65kgs x 8+8+7+7+6+6


Biceps

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


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Tuesday 08 July 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.


Delts

• Cable (Spirit) Single Arm Side Lateral Raises (4-8 +5) - 27.2kgs x 6+3+2+2+2+2

• Cable (Spirit) Single Arm High Crossover Rear Delt Flies (4-8 +5) - 36.3kgs x 6+2+2+2+2+2


Chest

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (8-12 +5) - 96.2kgs x 9+4+2+2+2+2


Triceps

• Cable (Spirit) Single Arm Cross Body Tricep Extensions (4-8 +5) - 36.3kgs x 6+3+3+2+2+2


Quads

• Single Alternating Leg Extensions || (4-8 +5) - 66kgs x 6+3+2+2+2+2


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Thursday 10 July 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.

Hamstrings

• Seated Single Alternating Leg Curls (4-8 +5) - 56.5kgs x 8+3+3+3+3+3


Back

• Iso-lateral Plate Loaded Seated Low Row (4-8 +5) - 50kgs per arm x 7+3+3+2+2+2

• Iso-lateral Plate Loaded Lat Pulldown (4-8 +5) - 50kgs per arm x 6+3+2+2+2+2

• Hammer Strength Back Extension (4-8 +5) - 117kgs x 8+4+4+4+4+4


Biceps

• Cable (Inspiration) EZ Bar Curl (4-8 +5) - 35kgs x 8+5+4+3+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.
 
Saturday 12 July 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.


Delts / Traps

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

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

• Cable (Instinct) Machine Shrugs (4-8 +5) - 65kgs x 10+8+7+7+6+6


Chest

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (8-12 +5) - 101.2kgs x 8+3+2+2+2+2


Triceps

Cable (Instinct) Single Arm Tricep Pushdowns (4-8 +5) - 25kgs x 8+3+3+3+3+3


Quads

• Single Leg Extensions || (4-8 +5) - 66kgs x 6+3+3+3+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.
 
Monday 14 July 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

• Iso-lateral Plate Loaded Seated Low Row (4-8 +5) - 50kgs per arm x 8+3+3+3+3+2

• Iso-lateral Plate Loaded Lat Pulldown (4-8 +5) - 45kgs per arm x 8+3+3+3+2+2

• Hammer Strength Back Extension (4-8 +5) - 117kgs x 8+4+4+4+4+4


Biceps

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


Hamstrings

• Prone Single Leg Curls (4-8 +5) - 41.5kgs x 6+2+2+2+2+1


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Tuesday 15 July 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.


Delts / Traps

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

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

• Cable (Instinct) Machine Shrugs (4-8 +5) - 80kgs x 8+6+6+5+5+5


Chest

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (8-12 +5) - 101.2kgs x 8+4+3+2+2+2


Triceps

• Cable (Spirit) OH Single Arm Tricep Extensions (4-8 +5) - 36.3kgs x 8+6+5+5+4+4


Quads

• Single Leg Extensions || (4-8 +5) - 54kgs x 8+5+4+4+4+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 17 July 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

• Iso-lateral Plate Loaded Seated Low Row (4-8 +5) - 52.5kgs per arm x 7+3+3+3+2+2

• Iso-lateral Plate Loaded Lat Pulldown (4-8 +5) - 46.25kgs per arm x 8+3+3+3+2+2

• Hammer Strength Back Extension (4-8 +5) - 119.6kgs x 8+3+3+3+3+3


Biceps

• Cable (Spirit) Single Arm Bayesian Curl (4-8 +5) - 22.7kgs x 8+5+5+5+5+5


Hamstrings

• Seated Single Leg Curls (4-8 +5) - 56.5kgs x 8+3+3+3+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.
 
Saturday 19 July 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.


Delts / Traps

• Cable (Spirit) Single Arm Side Lateral Raises (4-8 +5) - 27.2kgs x 7+3+3+3+3+2

• Cable (Spirit) Single Arm High Crossover Rear Delt Flies (4-8 +5) - 36.3kgs x 7+3+2+2+2+2

• Cable (Spirit) Machine Shrugs (4-8 +5) - 90.8kgs x 8+7+6+6+5+5


Chest

• Plate Loaded (16.2kgs starting resistance) Incline Press Machine (8-12 +5) - 103.75kgs x 8+3+2+2+2+2


Triceps

• Cable (Spirit) Single Arm Cross Body Tricep Extensions (4-8 +5) - 36.3kgs x 6+3+3+2+2+2


Quads

• Single Leg Extensions || (4-8 +5) - 54kgs x 8+6+5+4+4+4


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Monday 21 July 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

• Iso-lateral Plate Loaded Seated Low Row (4-8 +5) - 52.5kgs per arm x 8+4+3+3+3+2

• Iso-lateral Plate Loaded Lat Pulldown (4-8 +5) - 47.5kgs per arm x 8+3+3+3+3+3

• Hammer Strength Back Extension (4-8 +5) - 119.5kgs x 8+3+3+3+3+3


Hamstrings

• Seated Single Leg Curls (4-8 +5) - 59kgs x 8+3+3+3+3+3


Biceps

• Cable (Instinct) EZ Bar Curl (4-8 +5) - 40kgs x 6+2+2+2+2+2


Progression Protocol: Once the max target reps are achieved / exceeded on the 1st set the load will be increased on the next workout.
 
Wednesday 23 July 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.


Delts / Traps

• Cable (Spirit) Single Arm Side Lateral Raises (4-8 +5) - 27.2kgs x 8+5+4+4+4+3

• Cable (Spirit) Single Arm High Crossover Rear Delt Flies (4-8 +5) - 36.3kgs x 6+3+3+2+2+2

• Cable (Spirit) Machine Shrugs (4-8 +5) - 99.8kgs x 8+6+5+5+5+5


Chest - ladder flies are the warm up with rest as long as it takes to move cables up

• Cable (Spirit) L2H 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 (8-12 +5) - 106.2kgs x

7+2+2+2+2+2


Triceps

• Cable (Spirit) Single Arm Tricep Pushdowns (4-8 +5) - 40.8kgs x 8+5+4+4+4+4


Quads - slow on both the eccentric and concentric

• Leg Extensions || (4-8 +5) - 68kgs x 8+4+4+4+4+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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