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Saturday 11 January 2025 Chest, Delts & Triceps 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. • Smith Machine Flat Press (1x10 +5) 75kgs x 10+3+3+3+2+2 • Cable 1...

Saturday 11 January 2025 Waking Body Weight (03:15hrs) @ 87.7kgs Down 3.5kgs overall since 31 December (91.2kgs), slight increase on yesterday (+0.5kgs) but that’s to be expected as normal eating has resumed following bout of diarrhoea

Friday 10 January 2025 07:30hrs - Waking Body Weight @ 87.5kgs 08:00hrs - Back & Biceps Myo Reps - Target rep range for the activation set and the number of myo reps sets are stated after each exercise, all sets performed to TECHNICAL FAILURE. • Medium Mag Grip Cable (1:1) Row (1x10 +5)...

Thursday 09 January 2025 13:00hrs - Legs & Delts Myo Reps: Target rep range for the activation set and the number of myo reps sets are stated after each exercise, all sets performed to TECHNICAL FAILURE. • Leg Extensions 1 | | (1x10 +5) 96kgs x 10+4+4+3+3+2 • Prone Leg Curls (1x10 +5)...

Thursday 09 January 2025 09:30hrs Waking Body Weight - 87.2kgs

Wednesday 08 January 2025 22:20hrs Chest, Triceps & Core - Myo Reps: Target rep range for the activation set and the number of myo reps sets are stated after each exercise, all sets performed to TECHNICAL FAILURE. • Smith Machine Incline Press (1x 6-10 +5) 75kgs x 8+3+2+2+2+1 • Cable 1...

Wednesday 08 January 2025 07:30hrs Waking Body Weight - 87.5kgs *79 hours into a prolonged fast, intention is to end the fast today - edit fast broken at 13:00hrs

Tuesday 07 January 2025 22:25hrs 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) 95kgs x 10, 9 • Seated Leg...

Tuesday 07 January 2025 08:00hrs Waking Body Weight - 88.0kgs* *56 hours into a prolonged fast, initially started after a bout of diarrhoea and the intention is to end the fast somewhere between 80 and 90 hours

Monday 06 January 2025 22:40hrs 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 Cable...

Monday 06 January 2025 Waking Body Weight - 88.0kgs* *Expected weight loss as have diarrhoea (down 3kgs in just under 48 hours), it is improving so may go training late tonight if I pass nothing more before then

Sunday 05 January 2025 16:00hrs (night shift) Waking Body Weight - 89.1kgs* *No training as have diarrhoea (down nearly 2kgs in 24 hours), seems to be alot of it at work lately

Saturday 04 January 2025 16:00hrs (night shift) Waking Body Weight - 91.0kgs Rest Day

Friday 03 January 2025 03:00 - Wake Up Body Weight - 90.8kgs 03:25 - Chest, Triceps & Core - 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...

Thursday 02 January 2025 @ 04:00hrs Body Weight - 91.5kgs (had Xmas dinner with the kids, only day we could get together as both me and my son work unsocial hours) Legs & Delts - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets...

Wednesday 01 January 2025 Body Weight - 91.0kgs 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. • Medium...

Tuesday 31 December 2024 Posted for accountability Body Weight 91.2kgs Diet starts today, target is 85kgs and will reassess once achieved

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...