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Friday 21 February 2025 (following a 12 hour night shift) Chest, Delts & Triceps 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. • Smith Machine Decline Press...

Thursday 20 February 2025 Back & Biceps 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. • Narrow Mag Grip Cable (1:1) Row (5x 4-8) - 104.2kgs x 7, 6, 6, 5, 4 •...

Wednesday 19 February 2025 Legs 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. • Single Leg Extensions 2 | | (5x 4-8) - 65kgs x 8, 7, 7, 6, 6 • Single Leg...

Tuesday 18 February 2025 Chest, Delts & Triceps 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. • Smith Machine Flat Press (5x 4-8) - 82.5kgs x 8, 7, 6, 5, 4...

Monday 17 February 2025 Back & Biceps 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. • Wide Mag Grip Cable (1:1) Row (5x 4-8) - 95.1kgs x 8, 8, 7, 6, 5 • Wide...

Saturday 15 February 2025 Chest, Delts, Triceps, Quads & Abductors 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. • Leg Extensions 2 | | (3x AMRAP) - 105kgs x...

Friday 14 February 2025 Back, Biceps, Hams & Adductors 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. • Medium Mag Grip Cable (1:1) Row (3x 4-8) - 104.2kgs x...

Wednesday 12 February 2025 Chest, Delts, Triceps, Quads & Abductors 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. • Leg Extensions 2 | | (3x AMRAP) - 105kgs x...

Tuesday 11 February 2025 Back, Biceps, Hams & Adductors 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 exercises. • Seated Leg Curls (2x AMRAP) - 66kgs x 15, 13 •...

Sunday 09 February 2025 Chest, Delts, Triceps, Quads & Abductors 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 compound exercises, 2 minutes between isolations. •...

Saturday 08 February 2025 (following a 12 hour night shift) Back, Biceps, Hams & Adductors 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. • Wide Mag Grip Cable (1:1)...

Thursday 06 February 2025 (following a 12 hour night shift) Chest, Delts, Triceps, Quads & Abductors 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...

Wednesday 05 February 2025 (after a 12 hour night shift) Back, Biceps, Hams & Adductors 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. • Medium Mag Grip Cable (1:1) Row...

Tuesday 04 February 2025 Waking Body Weight (09:00hrs) @ 86.4kgs Down 4.8kgs overall since 31 December (91.2kgs), 1kg increase on yesterdays weigh in, assumed from food intake back to normal levels after prolonged fast etc

Monday 03 February 2025 Chest, Delts, Triceps, Quads & Abductors 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. • Leg Extensions 2 | | (1x15 +5) - 102.5kgs x...

Monday 03 February 2025 Waking Body Weight (08:30hrs) @ 85.4kgs Down 5.8kgs overall since 31 December (91.2kgs), no change on yesterdays weigh in

Sunday 02 February 2025 Back, Biceps, Hams & Adductors 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. • Narrow Mag Grip Cable (1:1) Row (1x10 +5) - 99.7kgs x...

Sunday 02 February 2025 Waking Body Weight (07:45hrs) @ 85.4kgs Down 5.8kgs overall since 31 December (91.2kgs), 0.5kg decrease on yesterdays weigh in, over 61 hours into a prolonged fast.

Saturday 01 February 2025 Waking Body Weight (07:30hrs) @ 85.9kgs Down 5.3kgs overall since 31 December (91.2kgs), 1.5kg decrease on yesterdays weigh in, 37hrs into an extended fast. Planned rest day from weights

Friday 31 January 2025 Chest, Delts, Triceps, Quads & Abductors 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. • Leg Extensions 1 | | (1x15 +5) - 88kgs x 15+5+4+3+3+3...