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Thursday 26 June 2025 Training Protocol: Rest Pause, the target rep range for the activation set and the target number of subsequent rest pause sets are stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with ~15 seconds rest. Back • Single Arm Cable (Nautilus)...

Wednesday 25 June 2025 Training Protocol: Rest Pause the rep range for activation set and number of rest pause sets are stated in brackets after each exercise with all sets performed to TECHNICAL FAILURE, ~15 seconds rest. Delts • Cable (Instinct) Single Arm Side Lateral Raises (4-8 +5) -...

Thursday 19 June 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. Back • Single Arm Cable (Nautilus) Seated Low Row (2 x 4-8) - 52.5kgs x 7, 6 • Single...

Tuesday 17 June 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (ladder flies just the time to change height). Delts • Cable (Spirit) Single Arm Side...

Sunday 15 June 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. Back • Single Arm Cable (Nautilus) Seated Low Row (2 x 4-8) - 52.5kgs x 6, 5 • Single Arm...

Friday 13 June 2025 OMG turned 60 today, how did I get here Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (ladder flies just the time to change height). Delts...

Wednesday 11 June 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 3 minutes rest between sets. Back • Single Arm Cable (Nautilus) Seated Low Row (2 x 4-8) - 50kgs x 8, 6 • Single Arm...

Monday 09 June 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (ladder flies just the time to change height). Delts • Cable (Instinct) Single Arm Side...

Saturday 07 June 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. Hamstrings • Seated Leg Curls (3x 4-8) - 98.5kgs x 8, 7, 5 • Prone Leg Curls (3x 4-8) -...

Thursday 05 June 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (ladder flies just the time to change height). Delts • Cable (Instinct) Single Arm Side...

Wednesday 04 June 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. Back • Single Arm Cable (Nautilus) Seated Low Row (3x 4-8) - 47.5kgs x 8, 7, 6 • Single...

Monday 02 June 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (ladder flies just the time to change height). Chest • Cable (Instinct) Ladder Flies (8 x 8)...

Sunday 01 June 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. Back • Single Arm Cable (Nautilus) Seated Row (3x 4-8) - 47.5kgs x 7, 6, 5 • Single Arm...

Friday 30 May 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (ladder flies just the time to change height). Delts • Cable (Instinct) Single Arm Side...

Thursday 29 May 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. Back • Single Arm Cable (Nautilus) Seated Row (3x 4-8) - 45kgs x 8, 7, 6 • Single Arm...

Tuesday 27 May 2025 Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (ladder flies just the time to change height). Chest • Cable (Instinct) Ladder Flies (8 x 8)...

Monday 26 May 2025 Back, Biceps & Hamstrings Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. • Seated Leg Curls (3x 4-8) - 94kgs x 5, 4, 3 • Prone Leg Curls...

Friday 23 May 2025 Chest, Triceps, Delts, Traps, & Quads Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (ladder flies just the time to change height). • Cable...

Wednesday 21 May 2025 Back, Biceps & Hamstrings Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets. • Single Arm Cable (Nautilus) Seated Row (3x 4-8) - 45kgs x 6...

Monday 19 May 2025 Chest, Delts, Traps, Triceps & Quads Training Protocol: Number of working sets and rep ranges are stated in brackets after each exercise with all sets to be performed to TECHNICAL FAILURE, 2 minutes rest between sets (ladder flies just the time to change height). • Cable...