Sounds good, and dont worry thanks for the reply

First off, thanks for the previous help on my last forum discussion. All the responses were very helpful.

My question for today is the use of 3 pulls on my upper days. So for upper ABC it would look like 2 sets of a transverse row, 1 set of a saggital row, and 1 set of a frontal plane exercise.

I’d do this for example with:
1. Hammer str plate…

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What are some ways to hold myself more accountable with getting my meals and cardio in, daily step expenditure etc. im not looking for a ‘just do it’ type answer (even though thats what it really is), but more so a different perspective on how to approach it (i.e. any tips on mindset, scheduling, how to make sure that everyday follows…

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hello,

this will be a longer post so i apologize for that in advance. for some context i run upper lower with 3 rotations, here is the full split:

upper 1:

-cable lateral raise

-incline bench

-weighted dip

-hammer str sa pulldown

-hammer str upper back row

-overhead ext

lower 1:

-cable bicep curl

-standing calf raise

-sldls

-leg press

-lying leg…

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hello,

currently under a fever and sore throat so ive been taking rest days until fully recovered. for recovery I am eating at non training day macros which are lower than my training day macros (im in gaining phase). training day is 210p 330c 44f, ntd is 215p, 220c, 55f.

1. what would my protocol look like transitioning back into the gym?…

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