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Tuesday 14 October 2025 @ 14:30hrs Training Protocol 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine...

Sunday 12 October 2025 @ 04:00hrs Training Protocol 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8 plus 3 drop sets) 2x warm up sets...

Friday 10 October 2025 @ 00:40hrs Training Protocol 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine...

Wednesday 08 October 2025 @ 09:35hrs Training Protocol 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8 plus 3 drop sets) 2x warm up sets...

Monday 06 October 2025 @ 22:45hrs Training Protocol 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine...

Saturday 04 October 2025 @ 14:25hrs Training Protocol 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8 plus 2 drop sets) 2x warm up sets...

Thursday 02 October 2025 @ 02:40hrs Training Protocol 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover...

Wednesday 01 October 2025 Right shoulder is playing up again so I am going to have to drop incline press for a few sessions to allow some time for healing, the joys of ageing. Anyone got any experience of BPC 157?

Tuesday 30 September 2025 @ 04:35hrs Training Protocol 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8 plus 2 drop sets) 2x warm up sets...

Sunday 28 September 2025 @ 16:15hrs Training Protocol 1x AMRAP set (target rep range stated in brackets after each exercise) performed to TECHNICAL FAILURE followed by drop set(s). Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine (1x 4-8 plus 1x drop...

Friday 26 September 2025 @ 02:15hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise (2 minutes rounds between exercises unless warm up sets stated). Delts • Seated Side Lateral Raise Machine (1x 4-8) - 2x...

Wednesday 24 September 2025 @ 00:45hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine (1x 4-8) - 2x warm up...

Monday 22 September 2025 @ 03:00hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 2x warm up sets, 74kgs x 7 • Rear Delt Fly Machine (1x 4-8) -...

Saturday 20 September 2025 @ 22:55hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine (1x 4-8) - 2x warm up...

Thursday 18 September 2025 @ 02:30hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine (1x 4-8) - 2x warm up...

Tuesday 16 September 2025 @ 09:50hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 2x warm up sets, 74kgs x 6 • Rear Delt Fly Machine (1x 4-8) -...

Sunday 14 September 2025 @ 22:10hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine (1x 4-8) - 2x warm up...

Friday 12 September 2025 @ 12:20hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 2x warm up sets, 72kgs x 8 • Rear Delt Fly Machine (1x 4-8) -...

Wednesday 10 September 2025 @ 03:25hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine (1x 4-8) - 2x warm up...

Sunday 07 September 2025 @ 19:30hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 2x warm up sets, 72kgs x 7 • Rear Delt Fly Machine (1x 4-8) - 2x...