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Upper focused accessory day 112.3 10min wake-up walk Incline bench; 1 x10-70. 2 x5-110@9, 8.5, CG chin-ups, continuous; 1 x5-bw. 3...

Lower focused accessories day Forgot weigh-in. Absurdly hot and humid this morning. Will pace things, the garage is close to 30c...

Wednesday rest day 111.2 Daily walks 1 x30min

Wednesday 12 February 2025 Chest, Delts, Triceps, Quads & Abductors Training Protocol: Number of working sets and rep ranges are...

Tuesday 11 February 2025 Back, Biceps, Hams & Adductors Training Protocol: Number of working sets and rep ranges are stated in...

Bench focused day 112.0 10min wake-up walk Bench, index on rings, heavy singles EMOM; 1 x10-70. 1 x1-120. 8 x1-130. Chin-ups...

Sunday 09 February 2025 Chest, Delts, Triceps, Quads & Abductors Training Protocol: Number of working sets and rep ranges are stated...

DL focused day Skipped weigh-in. Guy is really unhappy after too many greens, FODMAPs and fibre for a few days. 10min wake-up walk...

Saturday rest day 112.2 Daily walks 1 x90min 2 x15min

Saturday 08 February 2025 (following a 12 hour night shift) Back, Biceps, Hams & Adductors Rest Pause - Target rep range for the...

Volume day 112.3 10min wake-up walk Incline bench, index to rings; 1 x10-70. 3 x5-110.@9, @9, @9.5. Chin-ups; 1 x10-bw. 3...

Thursday 06 February 2025 (following a 12 hour night shift) Chest, Delts, Triceps, Quads & Abductors Rest Pause - Target rep range for...

Lower dominant everything day 112.3 5min wake-up walk DL, heavy singles, || stance; 1 x10-70. 1 x1-120, 170, 220, 220, 4 x1-250...

Wednesday 05 February 2025 (after a 12 hour night shift) Back, Biceps, Hams & Adductors Rest Pause - Target rep range for the...

Rest day 112.4 social food yesterday, a bit overloaded in gut and with sodium. Daily walks 2 x30min