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Monday 22 September 2025 @ 03:00hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 2x warm up sets, 74kgs x 7 • Rear Delt Fly Machine (1x 4-8) -...

Saturday 20 September 2025 @ 22:55hrs 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...

Thursday 18 September 2025 @ 02:30hrs 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...

Tuesday 16 September 2025 @ 09:50hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 2x warm up sets, 74kgs x 6 • Rear Delt Fly Machine (1x 4-8) -...

Sunday 14 September 2025 @ 22:10hrs 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...

Friday 12 September 2025 @ 12:20hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 2x warm up sets, 72kgs x 8 • Rear Delt Fly Machine (1x 4-8) -...

Wednesday 10 September 2025 @ 03:25hrs 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...

Sunday 07 September 2025 @ 19:30hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 2x warm up sets, 72kgs x 7 • Rear Delt Fly Machine (1x 4-8) - 2x...

Saturday 06 September 2025 @ 19:30hrs 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) - 123.2kgs x 8 •...

Thursday 04 September 2025 @ 03:15hrs Training Protocol: 1 x AMRAP per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 72kgs x 6* • Rear Delt Fly Machine (1x 4-8) - 94kgs x 8 Chest •...

Welcome back Laurence, hope (other than right shoulder injury) all is good with you.

Tuesday 02 September 2025 @ 01:00hrs Training Protocol: 1 x AMRAP 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) - 118.2kgs x 8 •...

Sunday 31 August 2025 @ 04:30hrs Training Protocol: 1 x AMRAP per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 69.5kgs x 8 • Rear Delt Fly Machine (1x 4-8) - 91.5kgs x 8 Chest •...

Friday 29 August 2025 @ 04:15hrs Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Back • Hammer Strength Plate Loaded (including starting weight of...

Wednesday 27 August 2025 @ 12:30hrs Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 69.5kgs x 7...

Monday 25 August 2025 @ 04:10hrs Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Back • Iso-lateral Plate Loaded Chest Supported Seated Neutral Grip...

Saturday 23 August 2025 @ 01:00hrs Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 67kgs x 8 •...

Thursday 21 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Back • Iso-lateral Plate Loaded Chest Supported Seated Low Row (1x 4-8) -...

Tuesday 19 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 67kgs x 7* • Rear Delt...

Sunday 17 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Back • Iso-lateral Plate Loaded Chest Supported Seated Low Row (1x 4-8) -...