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Friday 02 October 2026 @ 03:54hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. QUADS • Hammer Strength Pin Selected Leg Extensions \ / (1x 15-20) 2x warm up...

Wednesday 30 September 2026 @ 03:51hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. ADDUCTORS • Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x...

Monday 28 September 2026 @ 03:44hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. QUADS • Hammer Strength Pin Selected Leg Extensions \ / (1x 6-12) 2x warm up...

Thursday 24 September 2026 @ 03:20hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. HAMSTRINGS / ADDUCTORS • Hammer Strength Pin Selected (P9) Seated Adductor...

Tuesday 22 September 2026 @ 13:53hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Quads • Hammer Strength Pin Selected Leg Extensions \ / (1x 6-12) 2x warm up...

Monday 14 September 2026 @ 03:53hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Legs • Hammer Strength Pin Selected Seated Leg Curls (1x 6-12) 2x warm up sets...

Saturday 12 September 2026 @ 03:43hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Legs • Hammer Strength Pin Selected Seated Leg Curls (1x 6-12) D & M & 11 2x...

Wednesday 09 September 2026 @ 23:40hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Legs • Hammer Strength Pin Selected Seated Leg Curls (1x 6-12) 2x warm up...

Over 5 weeks off from the gym initially just a short break due to working extra hours but then in hospital initially for a dental abscess on 9th August then led to heart issue during the operation followed by kidney issues post op, now under the cardiologist for Atrial Fibrillation and...

Sunday 26 July 2026 @ 04:02hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - 3 minutes rounds. Legs • Hammer Strength Pin Selected Seated Single...

Friday 24 July 2026 @ 00:43hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Legs • Hammer Strength Pin Selected Seated Single Leg Curls (1x 4-8) D & M & 11 3x...

Tuesday 21 July 2026 @ 23:18hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - time to set up next exercise. Legs • Hammer Strength Pin Selected...

Wednesday 15 July 2026 @ 03:42hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Legs • Hammer Strength Pin Selected Seated Single Leg Curls (1x 4-8) 3x warm up...

Monday 13 July 2026 @ 02:53hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Legs • Hammer Strength Pin Selected Seated Single Leg Curls (1x 4-8) D & M & 11 3x...

Saturday 11 July 2026 @ 01:22hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Legs • Hammer Strength Pin Selected Seated Single Leg Curls (1x 4-8) 3x warm up...

Thursday 09 July 2026 @ 03:48hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Legs • Hammer Strength Pin Selected Seated Single Alternating Leg Curls (1x 4-8)...

Tuesday 07 July 2026 @ 23:00hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Legs • Hammer Strength Pin Selected Seated Single Alternating Leg Curls (1x 4-8) 3x...

Wednesday 01 July 2026 @ 04:42hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - time to set up next exercise. Legs • Hammer Strength Pin Selected...

Monday 22 June 2026 @ 23:00hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Legs • Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP) 183kgs...

Saturday 20 June 2026 @ 22:54hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - time to set up next exercise. Legs • Hammer Strength Pin Selected...