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Tuesday 19 November 2024 @ 23:10hrs Pull Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be...

Sunday 17 November 2024 @ 07:30hrs following a 12hr night shift Push Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated...

Saturday 16 November 2024 @ 16:00hrs Leg Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0 unless stated otherwise, all sets to be...

Friday 15 November 2024 @ 14:00hrs Pull Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0...

Thursday 14 November 2024 Rest Day - felt very lethargic so decided to give the gym a miss after all I have done 9 days in a row so was overdue a rest day

Wednesday 13 November 2024 @ 14:00hrs Push Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0...

Tuesday 12 November 2024 @ 22:30hrs Leg Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0...

Monday 11 November 2024 @ 22:10hrs Pull Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0...

Sunday 10 November 2024 @ 22:20hrs Push Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0...

Saturday 09 November 2024 @ 23:10hrs Leg Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0...

Friday 08 November 2024 @ 07:45hrs (following a 12 hour night shift) Pull Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the...

Thursday 07 November 2024 @ 10:00hrs Push Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 6-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0...

Wednesday 06 November 2024 @ 09:30hrs Leg Day - Training Protocol (1 x AMRAP): 2x warm up sets (~50% & ~75%) per exercise, the single working set will be in the 4-8 rep range (unless stated after the exercise), all reps will be ~5 seconds focusing on TUT on the eccentric phase, tempo 4:0:1:0...

Tuesday 05 November 2024 @ 13:15hrs Pull Day - Training Protocol (Rest Pause): 2x warm up sets (~50% & ~75%) per exercise, 1st working set will be in the 6-8 rep range (unless stated after the exercise) followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5...

Sunday 03 November 2024 @ 14:15hrs Push Day - Training Protocol (Rest Pause): 2x warm up sets (~50% & ~75%) per exercise, 1st working set will be in the 6-8 rep range (unless stated after the exercise) followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5...

Saturday 02 November 2024 @ 07:30hrs (following a 12hr night shift) Leg Day - Training Protocol (Rest Pause): 2x warm up sets (~50% & ~75%) per exercise, 1st working set will be in the 6-8 rep range (unless stated after the exercise) followed by 5 rest pause sets (~10 seconds rest between each...

Friday 01 November 2024 @ 09:10hrs Pull Day, Training Protocol - Rest Pause: 2x warm up sets (~50% & ~75%) per exercise, 1st working set will be in the 6-8 rep range (unless stated after the exercise) followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5...

Thursday 31 October 2024 @ 12:20hrs Training Protocol - Rest Pause: 2x warm up sets (~50% & ~75%) per exercise, 1st working set will be in the 6-8 rep range (unless stated after the exercise) followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5 seconds...

Tuesday 29 October 2024 @ 09:30hrs Training Protocol - Rest Pause: 2x warm up sets (~50% & ~75%) per exercise, 1st working set will be in the 6-8 rep range (unless stated after the exercise) followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5 seconds (focusing...

Monday 28 October 2024 @ 04:15hrs Training Protocol - Rest Pause: 2x warm up sets (~50% & ~75%) per exercise, 1st working set will be in the 4-8 rep range (unless stated after the exercise) followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5 seconds (focusing...