Back today with a deserved rest. Usual procedure- Steps, Work and too much TV. NTD calories at 2900.

Upper A on the menu today. Dealing with a sub-par gym for a short while but there’s always bits to be done and progressed. Prioritising arms for a short while so pushdowns start off the workout, alternating between straight bar on Upper A and cuffed SA on Upper B. All weights progressed, built up to 45kg on low incline DB for 6 clean reps…

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Rest Day today. Usually filled with lots of walking due to my lifestyle. Around 13-15k a day. Spending it checking in with family and full of university work. IF Sauna will be included for 20 minutes just to sweat some toxins out and help recover.

Hi everyone,

Been following everyone’s journals and been inspired to start my own. For context, I am 20years old and approaching the 9 month mark of training (3 months properly). Been hooked on U/L and will be sticking to this for the foreseeable. I am 6’3 and 82.5kg. I have attached a link to my current physique and would really appreciate…

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Morning team, hope all is well. Spent a fair bit of time learning the content in here and taken some really great advice. I would love some feedback on the U/L split I have devised. Only one year in to training currently but loving the whole process.

Upper A:

Low Incline DB (6-9)(10-12)

Machine Flat Press

Weighted Dip

WG Lat Pulldown

Upper Back…

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Hi everyone, would love some guidance on sequencing pressing movements over 3 rotations in an U/L/R rest.

Currently I have:

Upper A- Low Incline DB x2, Flat Machine x2, Weighted Dip x1, Fly x 1

Upper B- Flat DB x2, Smith High Incline Shoulder x2,

Upper C- Machine Shoulder x2, Fly x2, JM Press x1

How is this? Chest is a weak point for me compared…

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Hi everyone, spent some really valuable time devising my U/L/R split for the coming weeks. Just wanted some guidance on how everyone approaches their overload when dealing with a rep range. For instance, a heavy press with a 5-8 range. Would everyone recommend starting on the low end (5) and add one rep a week if possible until 8 then increase…

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Hello everyone, new to the community and loving all the information in here. I was wondering if there are any pre-set programs in here or if the aim is to educate and self-program? Thanks