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Tuesday 31 December 2024 @ 03:55hrs Legs & Delts - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE. 2 minutes rest between all exercises. • Leg Extensions 1 | | (2 x 6-10) 90kgs x 10, 8 • Seated...

Monday 30 December 2024 @ 03:50hrs Chest, Triceps & Core - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE. 3 minutes rest between compound and 2 minutes rest on isolation / core exercises. • Smith...

Sunday 29 December 2024 @ 15:40hrs Legs & Delts - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE. 2 minutes rest between all exercises. • Leg Extensions 2 | | (2 x 6-10) 105kgs x 10, 9 • Prone...

Saturday 28 December 2024 @ 03:45hrs Back & Biceps - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE, 3 minutes rest between compound and 2 minutes rest on isolation exercises. • Narrow Mag Grip...

Friday 27 December 2024 Planned rest day

Thursday 26 December 2024 @ 04:00hrs Chest, Triceps & Core - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE • Smith Machine Incline Press (3 x 4-6) 82.5kgs x 5, 4, 4 • Cable 2 (2:1) L2H Flies (3...

Wednesday 25 December 2024 @ 03:45hrs Legs & Delts - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE • Leg Extensions 2 | | (3 x 6-10) 102.5kgs x 13, 10, 9 • Seated Leg Curls (3 x 6-10) 77.6kgs x...

Tuesday 24 December 2024 @ 00:20hrs Back & Biceps - Training Protocol: Number of working sets & target rep ranges are stated after each exercise, all sets performed to TECHNICAL FAILURE • Narrow Mag Grip Cable (1:1) Row (1 x 4-6) 108.7kgs x 6 • Medium Mag Grip Cable (1:1) Row (1 x 4-6)...

Monday 23 December 2024 @ 11:45hrs Legs & Delts - Training Protocol (1 x AMRAP): The single working set rep target is stated after each exercise with all sets performed to TECHNICAL FAILURE • Leg Extensions 1 / \ (6-10) - 90kgs x 8 • Leg Extensions 1 \ / (6-10) - 90kgs x 8 • Leg Extensions...

Sunday 22 December 2024 @ 06:35hrs Chest, Triceps & Core - Training Protocol (1 x AMRAP): The single working set rep target is stated after each exercise with all sets performed to TECHNICAL FAILURE • Smith Machine Incline Press (4-6) - 82.5kgs x 5 • Smith Machine Flat Press (4-6) - 80kgs x...

Saturday 21 December 2024 @ 19:30hrs Legs & Delts - Training Protocol (1 x AMRAP): The single working set rep target is stated after each exercise with all sets performed to TECHNICAL FAILURE • Leg Extensions 2 / \ (6-10) - 100kgs x 10 • Leg Extensions 2 \ / (6-10) - 100kgs x 10 • Leg...

Friday 20 December 2024 @ 22:30hrs Back & Biceps - Training Protocol (1 x AMRAP): The single working set rep target is stated after each exercise with all sets performed to TECHNICAL FAILURE • Narrow Mag Grip Cable (1:1) Row - 108.7kgs x 5 • Medium Mag Grip Cable (1:1) Row - 108.7kgs x 6 •...

Thursday 19 December 2024 Planned Rest Day

Wednesday 18 December 2024 @ 04:35hrs Chest, Triceps & Core - Training Protocol (1 x AMRAP): The single working set rep target is 4-6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Smith Machine Incline Press - 80kgs x 6 • Smith Machine Flat...

Tuesday 17 December 2024 @ 04:10hrs Legs & Delts - Training Protocol (1 x AMRAP): The single working set rep target is 4-6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Single Leg Extensions 2 / \ - 62.5kgs x 5 • Single Leg Extensions 2 \ / -...

Monday 16 December 2024 @ 02:50hrs Back & Biceps - Training Protocol (1 x AMRAP): The single working set rep target is 4-6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Narrow Mag Grip Cable (1:1) Row - 108.7kgs x 5* • Medium Mag Grip Cable...

Sunday 15 December 2024 @ 01.35hrs Legs & Delts - Training Protocol (1 x AMRAP): The single working set rep target is 4-6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Single Leg Extensions (2) / \ - 60kgs x 6 • Single Leg Extensions (2) \ / -...

Saturday 14 December 2024 @ 11:45hrs Still not feeling great but better than I did at 4am when I initially woke up Chest, Triceps & Core - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL...

Friday 13 December 2024 Woke to the alarm at 3:30am and felt rough as f**k so decision was made to go back to sleep and assess how I felt after my 12 hour shift at 7pm. Still felt under the weather so opted to an early to bed night (9pm) and take today as a rest day

Thursday 12 December 2024 @ 04:10hrs Legs & Delts - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Single Leg Extensions (1) | | - 46kgs x 6 • Single Leg Extensions (1) / \...