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Performance upper day 109.6 back into using the standing desk a lot, which seems to be helping balance out calories on the days I...

Long version: My wife likes to watch TV shows/movies I have zero interest in, so I've spent the last 6 months reading on my iPad or...

Short version/My take: Either just do cycles/variations of the Vanilla HST or add an extra set per workout per muscle group from cycle...

Monday 21 October 2024 @ 03:25hrs Training Protocol - Rest Pause: 2x warm up sets (~50% & ~75%) per exercise, 1st working set will be...

Performance lower day 110.0 feeling exhausted. Back has mostly returned to normal. 5min wake-up walk DL to max, close minor-V...

Sunday 20 October 2024 @ 16:00hrs Training Protocol - Rest Pause: 2x warm up sets (~50% & ~75%) per exercise, 1st working set will be...

Core day Hanging leg raises; 3x15-bw. Standing abs, heel braced; 3 x30-IE blue band. 1 x75min +10kg vest

Friday 18 October 2024 @ 08:00hrs (following a 12hr night shift) Training Protocol - Rest Pause: 1st working set will be in the rep...

Thursday 17 October 2024 @ 13:45hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise...

Upper volume day 110.0 lower back is tight but feels like it should be more or less fine with continued movement. 10min wake-up walk...

Thursday 17 October 2024 Thinking of going to PPL going forward rather than the recent push (upper / lower), pull (upper / lower)

Wednesday 16 October 2024 @ 07:45hrs (following a night shift) Training Protocol - Rest Pause: 1st working set will be in the rep range...

Lower volume day 110.0 5min wake-up walk, 5min knees-up marching DL, anti-sumo stance; 1 x-10-70. 1 x5-120, 170. 15 x1-220...

Tuesday 15 October 2024 @ 14:00hrs Training Protocol - Rest Pause: 1st working set will be in the rep range stated after each exercise...

Max effort upper day 110.0. Lower back has heavy fatigue from the extra hypers yesterday. 10min wake-up walk Bench to max, index on...