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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...

Sunday 27 October 2024 @ 04:20hrs 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...

Saturday 26 October 2024 Rest Day, woke at 3:30am and decided today was to be a rest day from the gym

Friday 25 October 2024 @ 04:00hrs 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...

Thursday 24 October 2024 @ 04:00hrs 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...

Wednesday 23 October 2024 @ 04:00hrs 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...

Tuesday 22 October 2024 @ 11:00hrs 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...

Monday 21 October 2024 @ 03:25hrs 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...

Sunday 20 October 2024 @ 16:00hrs 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...

Friday 18 October 2024 @ 08:00hrs (following a 12hr night shift) Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise followed by 5 rest pause sets (~10 seconds rest between each set), all reps will be ~5 seconds (focusing on TUT on the eccentric...