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Thursday 30 October 2025 @ 14.25hrs 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 sets...

Tuesday 28 October 2025 @ 02:13hrs 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 / Traps • Cable (Instinct) Single Arm Side Lateral Raises (1x 6-12 plus 3 drop...

Sunday 26 October 2025 @ 01:35hrs 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. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover...

Friday 24 October 2025 @ 09:20hrs 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 / Traps • Cable (Inspiration) Single Arm Side Lateral Raises (1x 6-12 plus 3 drop...

Wednesday 22 October 2025 @ 23:35hrs 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. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover...

Monday 20 October 2025 @ 12:35hrs 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 • Cable (Spirit) Single Arm Side Lateral Raises (1x 4-8 plus 3 drop sets) 22.7kgs x...

Saturday 18 October 2025 @ 11:00hrs 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. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover...

Thursday 16 October 2025 @ 01:40hrs 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. Delts / Traps • Cable (Instinct) Single Arm Side Lateral Raises (1x 4-8 plus 3 drop sets)...

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...