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Sunday 19 January 2025 Waking Body Weight (11:00hrs) @ 87.8kgs Late weigh in as was out until 3am, down 3.4kgs overall since 31 December (91.2kgs), 0.1kg decrease on yesterdays weigh in

Saturday 18 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) - 59kgs 12+3+3+3+2+2 • Seated...

Saturday 18 January 2025 Waking Body Weight (09:00hrs) @ 87.9kgs Down 3.3kgs overall since 31 December (91.2kgs), no change on yesterdays weigh in

Friday 17 January 2025 Waking Body Weight (08:00hrs) @ 87.9kgs Down 3.3kgs overall since 31 December (91.2kgs), 0.5kg decrease on yesterdays weigh in. Planned rest day.

Thursday 16 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) 97kgs x 10+4+4+3+3+2...

Thursday 16 January 2025 Waking Body Weight (08:30hrs) @ 88.4kgs Down 2.8kgs overall since 31 December (91.2kgs), 1.3kg decrease on yesterdays weigh in.

Wednesday 15 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 (1x10 +5) 79kgs x 9+3+3+1+1+1 • Seated...

Wednesday 15 January 2025 Waking Body Weight (08:30hrs) @ 89.7kgs Down 1.4kgs overall since 31 December (91.2kgs), slight decrease on yesterdays weigh in (0.4kgs)

Tuesday 14 January 2025 Waking Body Weight (05:30hrs) @ 90.1kgs Down 1.1kgs overall since 31 December (91.2kgs), slight increase on yesterday (0.1kgs)

Monday 13 January 2025 Waking Body Weight (05:30hrs) @ 90.0kgs Down 1.2kgs overall since 31 December (91.2kgs), increase on yesterday (2.3kgs) big of a binge day yesterday and a s**t loads of carbs

Sunday 12 January 2025 Legs & Core 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) 95kgs x 15+5+4+4+3+3 • Single Leg Curls (1x15 +5)...

Sunday 12 January 2025 Waking Body Weight (05:30hrs) @ 87.7kgs Down 3.5kgs overall since 31 December (91.2kgs), no change from yesterday

Saturday 11 January 2025 Chest, Delts & Triceps 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 Flat Press (1x10 +5) 75kgs x 10+3+3+3+2+2 • Cable 1...

Saturday 11 January 2025 Waking Body Weight (03:15hrs) @ 87.7kgs Down 3.5kgs overall since 31 December (91.2kgs), slight increase on yesterday (+0.5kgs) but that’s to be expected as normal eating has resumed following bout of diarrhoea

Friday 10 January 2025 07:30hrs - Waking Body Weight @ 87.5kgs 08:00hrs - Back & Biceps Myo Reps - Target rep range for the activation set and the number of myo reps sets are stated after each exercise, all sets performed to TECHNICAL FAILURE. • Medium Mag Grip Cable (1:1) Row (1x10 +5)...

Thursday 09 January 2025 13:00hrs - Legs & Delts Myo Reps: Target rep range for the activation set and the number of myo reps sets are stated after each exercise, all sets performed to TECHNICAL FAILURE. • Leg Extensions 1 | | (1x10 +5) 96kgs x 10+4+4+3+3+2 • Prone Leg Curls (1x10 +5)...

Thursday 09 January 2025 09:30hrs Waking Body Weight - 87.2kgs

Wednesday 08 January 2025 22:20hrs Chest, Triceps & Core - Myo Reps: Target rep range for the activation set and the number of myo reps sets are stated after each exercise, all sets performed to TECHNICAL FAILURE. • Smith Machine Incline Press (1x 6-10 +5) 75kgs x 8+3+2+2+2+1 • Cable 1...

Wednesday 08 January 2025 07:30hrs Waking Body Weight - 87.5kgs *79 hours into a prolonged fast, intention is to end the fast today - edit fast broken at 13:00hrs

Tuesday 07 January 2025 22:25hrs Legs & Delts - Training Protocol: Number of working sets & target rep range (1st set) are stated after each exercise, all sets performed to TECHNICAL FAILURE. 2 minutes rest between all exercises. • Leg Extensions 1 | | (2 x 6-10) 95kgs x 10, 9 • Seated Leg...