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Friday 31 January 2025 Waking Body Weight (07:50hrs) @ 87.4kgs Down 3.8kgs overall since 31 December (91.2kgs), no change on yesterdays weigh in.

Thursday 30 January 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. • Single Leg Curls (1x15 +5) - 27.5kgs x 12+4+3+3+3+3 • Seated...

Thursday 30 January 2025 Waking Body Weight (05:30hrs) @ 87.4kgs Down 3.8kgs overall since 31 December (91.2kgs), 0.2kg increase on yesterdays weigh in, diet is well off atm.

Wednesday 29 January 2025 Waking Body Weight (05:30hrs) @ 87.2kgs Down 4.0kgs overall since 31 December (91.2kgs), 0.3kg increase on yesterdays weigh in, bit of an excess day yesterday. Planned rest day.

Tuesday 28 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 2 | | (1x15 +5) - 100kgs x 10+4+3+3+3+2...

Tuesday 28 January 2025 Waking Body Weight (05:30hrs) @ 86.9kgs Down 4.3kgs overall since 31 December (91.2kgs), 0.2kg increase on yesterdays weigh in

Monday 27 January 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. • Prone Leg Curls (1x15 +5) 57.4kgs x 13+3+3+3+2+2 • Seated...

Monday 27 January 2025 Waking Body Weight (05:30hrs) @ 86.7kgs Down 4.5kgs overall since 31 December (91.2kgs), 0.2kg increase on yesterdays weigh in, probably because earlier weigh in as back at work after taking annual leave.

Sunday 26 January 2025 Waking Body Weight (08:30hrs) @ 86.5kgs Down 4.7kgs overall since 31 December (91.2kgs), no change on yesterdays weigh in. Planned rest day.

Saturday 25 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 2 | | (1x15 +5) 97.5kgs x 15+...

Saturday 25 January 2025 Waking Body Weight (07:00hrs) @ 86.5kgs Down 4.7kgs overall since 31 December (91.2kgs), 0.2kg decrease on yesterdays weigh in.

Friday 24 January 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. • Seated Leg Curls (1x15 +5) 66kgs x 13+4+3+3+3+3 • Seated...

Friday 24 January 2025 Waking Body Weight (08:45hrs) @ 86.7kgs Down 4.5kgs overall since 31 December (91.2kgs), 0.3kgs decrease on yesterdays weigh in

Thursday 23 January 2025 Waking Body Weight (08:15hrs) @ 87.0kgs Down 4.2kgs overall since 31 December (91.2kgs), 0.1kg decrease on yesterdays weigh in. Planned rest day

Wednesday 22 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) 87kgs x...

Wednesday 22 January 2025 Waking Body Weight (09:15hrs) @ 87.1kgs Down 4.1kgs overall since 31 December (91.2kgs), 0.4kg decrease on yesterdays weigh in

Tuesday 21 January 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. • Single Leg Curls (1x15 +5) 27.5kgs x 12+4+4+3+3+3 • Seated...

Tuesday 21 January 2025 Waking Body Weight (07:30hrs) @ 87.5kgs Down 3.7kgs overall since 31 December (91.2kgs), 0.3kg decrease on yesterdays weigh in

Monday 20 January 2025 Waking Body Weight (08:00hrs) @ 87.8kgs Down 3.4kgs overall since 31 December (91.2kgs), no change on yesterdays weigh in Planned rest day.

Sunday 19 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) 86kgs x 15+4+4+4+3+3...