Search results

Friday 20 December 2024 @ 22:30hrs Back & Biceps - Training Protocol (1 x AMRAP): The single working set rep target is stated after each exercise with all sets performed to TECHNICAL FAILURE • Narrow Mag Grip Cable (1:1) Row - 108.7kgs x 5 • Medium Mag Grip Cable (1:1) Row - 108.7kgs x 6 •...

Thursday 19 December 2024 Planned Rest Day

Wednesday 18 December 2024 @ 04:35hrs Chest, Triceps & Core - Training Protocol (1 x AMRAP): The single working set rep target is 4-6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Smith Machine Incline Press - 80kgs x 6 • Smith Machine Flat...

Tuesday 17 December 2024 @ 04:10hrs Legs & Delts - Training Protocol (1 x AMRAP): The single working set rep target is 4-6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Single Leg Extensions 2 / \ - 62.5kgs x 5 • Single Leg Extensions 2 \ / -...

Monday 16 December 2024 @ 02:50hrs Back & Biceps - Training Protocol (1 x AMRAP): The single working set rep target is 4-6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Narrow Mag Grip Cable (1:1) Row - 108.7kgs x 5* • Medium Mag Grip Cable...

Sunday 15 December 2024 @ 01.35hrs Legs & Delts - Training Protocol (1 x AMRAP): The single working set rep target is 4-6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Single Leg Extensions (2) / \ - 60kgs x 6 • Single Leg Extensions (2) \ / -...

Saturday 14 December 2024 @ 11:45hrs Still not feeling great but better than I did at 4am when I initially woke up Chest, Triceps & Core - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL...

Friday 13 December 2024 Woke to the alarm at 3:30am and felt rough as f**k so decision was made to go back to sleep and assess how I felt after my 12 hour shift at 7pm. Still felt under the weather so opted to an early to bed night (9pm) and take today as a rest day

Thursday 12 December 2024 @ 04:10hrs Legs & Delts - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Single Leg Extensions (1) | | - 46kgs x 6 • Single Leg Extensions (1) / \...

Wednesday 11 December 2024 @ 04:05hrs Pull Day - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Narrow Mag Grip Cable Row - 108.7kgs x 5 • Medium Mag Grip Cable Row -...

Tuesday 10 December 2024 @ 08:30hrs Leg & Delts Day - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Single Leg Extensions (2) | | - 57.5kgs x 6 • Single Leg Extensions (2)...

Thinking of changing things around a bit from my current PPL twice per week, considering upping leg training frequency so proposing Day 1 - Chest, Triceps & Core Day 2 - Legs & Delts Day 3 - Back & Biceps Day 4 - Legs & Delts Then rinse and repeat taking rest days as and when body requires a...

Monday 09 December 2024 @ 09:20hrs Push Day - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Smith Machine Incline Press - 80kgs x 5 • Smith Machine Flat Press - 80kgs x 5...

Sunday 08 December 2024 @ 02:55hrs Leg Day - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Single Leg Extensions (1) | | - 45kgs x 6 • Single Leg Extensions (1) / \ - 45kgs...

Saturday 07 December 2024 @ 03:45hrs Pull Day - Training Protocol (1 x AMRAP): The single working set rep target is 6/6+ reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Narrow Mag Grip Cable Row - 104.2kgs x 6 • Medium Mag Grip Cable Row - 99.7kgs...

Thursday 05 December 2024 @ 12:50hrs Push Day - Training Protocol (1 x AMRAP): The single working set rep target is 6 reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Smith Machine Incline Press - 80kgs x 5 • Smith Machine Flat Press - 75kgs x 6 •...

Wednesday 04 December 2024 @ 04:15hrs Leg Day - Training Protocol (1 x AMRAP): The single working set rep target is 6 reps (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Single Leg Extensions (2) | | - 50kgs x 10 • Single Leg Extensions (2) / \ -...

Tuesday 03 December 2024 @ 04:30hrs Pull Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Narrow Mag Grip Cable Row - 99.7kgs x 8 • Medium Mag Grip Cable Row -...

Monday 02 December 2024 @ 03:30hrs Push Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE • Smith Machine Incline Press - 75kgs x 7 • Smith Machine Flat Press - 70kgs...

Sunday 01 December 2024 @ 08:20hrs Leg Day - Training Protocol (1 x AMRAP): The single working set will be in the 4-8 rep range (unless stated after the exercise) with all sets to be performed to TECHNICAL FAILURE with 2 minutes between exercises • Leg Extensions (2) | | - 97.5kgs x 8 • Leg...