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Saturday 25 January 2025 Chest, Delts, Triceps, Quads & Abductors Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE. • Leg Extensions 2 | | (1x15 +5) 97.5kgs x 15+...

Saturday 25 January 2025 Waking Body Weight (07:00hrs) @ 86.5kgs Down 4.7kgs overall since 31 December (91.2kgs), 0.2kg decrease on yesterdays weigh in.

Friday 24 January 2025 Back, Biceps, Hams & Adductors Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE. • Seated Leg Curls (1x15 +5) 66kgs x 13+4+3+3+3+3 • Seated...

Friday 24 January 2025 Waking Body Weight (08:45hrs) @ 86.7kgs Down 4.5kgs overall since 31 December (91.2kgs), 0.3kgs decrease on yesterdays weigh in

Thursday 23 January 2025 Waking Body Weight (08:15hrs) @ 87.0kgs Down 4.2kgs overall since 31 December (91.2kgs), 0.1kg decrease on yesterdays weigh in. Planned rest day

Wednesday 22 January 2025 Chest, Delts, Triceps, Quads & Abductors Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE. • Leg Extensions 1 | | (1x15 +5) 87kgs x...

Wednesday 22 January 2025 Waking Body Weight (09:15hrs) @ 87.1kgs Down 4.1kgs overall since 31 December (91.2kgs), 0.4kg decrease on yesterdays weigh in

Tuesday 21 January 2025 Back, Biceps, Hams & Adductors Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE. • Single Leg Curls (1x15 +5) 27.5kgs x 12+4+4+3+3+3 • Seated...

Tuesday 21 January 2025 Waking Body Weight (07:30hrs) @ 87.5kgs Down 3.7kgs overall since 31 December (91.2kgs), 0.3kg decrease on yesterdays weigh in

Monday 20 January 2025 Waking Body Weight (08:00hrs) @ 87.8kgs Down 3.4kgs overall since 31 December (91.2kgs), no change on yesterdays weigh in Planned rest day.

Sunday 19 January 2025 Chest, Delts, Triceps, Quads & Abductors Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE. • Leg Extensions 1 | | (1x15 +5) 86kgs x 15+4+4+4+3+3...

Sunday 19 January 2025 Waking Body Weight (11:00hrs) @ 87.8kgs Late weigh in as was out until 3am, down 3.4kgs overall since 31 December (91.2kgs), 0.1kg decrease on yesterdays weigh in

Saturday 18 January 2025 Back, Biceps, Hams & Adductors Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE. • Prone Leg Curls (1x15 +5) - 59kgs 12+3+3+3+2+2 • Seated...

Saturday 18 January 2025 Waking Body Weight (09:00hrs) @ 87.9kgs Down 3.3kgs overall since 31 December (91.2kgs), no change on yesterdays weigh in

Friday 17 January 2025 Waking Body Weight (08:00hrs) @ 87.9kgs Down 3.3kgs overall since 31 December (91.2kgs), 0.5kg decrease on yesterdays weigh in. Planned rest day.

Thursday 16 January 2025 Chest, Delts, Triceps, Quads & Abductors Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE. • Leg Extensions 1 | | (1x15 +5) 97kgs x 10+4+4+3+3+2...

Thursday 16 January 2025 Waking Body Weight (08:30hrs) @ 88.4kgs Down 2.8kgs overall since 31 December (91.2kgs), 1.3kg decrease on yesterdays weigh in.

Wednesday 15 January 2025 Back, Biceps, Hams & Adductors Rest Pause - Target rep range for the activation set and the number of rest pause sets (~15s rest) are stated after each exercise, all sets performed to TECHNICAL FAILURE. • Seated Leg Curls (1x10 +5) 79kgs x 9+3+3+1+1+1 • Seated...

Wednesday 15 January 2025 Waking Body Weight (08:30hrs) @ 89.7kgs Down 1.4kgs overall since 31 December (91.2kgs), slight decrease on yesterdays weigh in (0.4kgs)

Tuesday 14 January 2025 Waking Body Weight (05:30hrs) @ 90.1kgs Down 1.1kgs overall since 31 December (91.2kgs), slight increase on yesterday (0.1kgs)