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Saturday 19 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Delts / Traps • Cable (Spirit)...

Thursday 17 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Back • Iso-lateral Plate Loaded...

Tuesday 15 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Delts / Traps • Cable (Instinct)...

Monday 14 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Back • Iso-lateral Plate Loaded...

Saturday 12 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Delts / Traps • Cable (Instinct)...

Thursday 10 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Hamstrings • Seated Single...

Tuesday 08 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Delts • Cable (Spirit) Single Arm...

Sunday 06 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Hamstrings • Seated Single...

Saturday 05 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Delts • Cable (Instinct) Single Arm...

Thursday 03 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Hamstrings • Seated Leg Curls (4-8...

Tuesday 01 July 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Delts • Cable (Instinct) Single Arm...

Sunday 29 June 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Hamstrings • Seated Leg Curls (4-8...

Saturday 28 June 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Delts • Cable (Spirit) Single Arm...

Thursday 26 June 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Back • Single Arm Cable (Nautilus)...

Wednesday 25 June 2025 Training Protocol: Rest Pause the rep range for activation set and number of rest pause sets are stated in brackets after each exercise with all sets performed to TECHNICAL FAILURE, ~15 seconds rest. Delts • Cable (Instinct) Single Arm Side Lateral Raises (4-8 +5) -...

Thursday 19 June 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. Back • Single Arm Cable (Nautilus) Seated Low Row (2 x 4-8) - 52.5kgs x 7, 6 • Single...

Tuesday 17 June 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (ladder flies just the time to change height). Delts • Cable (Spirit) Single Arm Side...

Sunday 15 June 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. Back • Single Arm Cable (Nautilus) Seated Low Row (2 x 4-8) - 52.5kgs x 6, 5 • Single Arm...

Friday 13 June 2025 OMG turned 60 today, how did I get here Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (ladder flies just the time to change height). Delts...

Wednesday 11 June 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 3 minutes rest between sets. Back • Single Arm Cable (Nautilus) Seated Low Row (2 x 4-8) - 50kgs x 8, 6 • Single Arm...