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Hey all, some update here. I will be including a 30 day waterburry plp program as a morning routine as of tomorrow. I start with 1 rep for the exercises and add 1 rep every day. Mind you this program is done 7/7. Anyone tried this before? On top of that i ll keep training 5 days a week dup myo...

Title basically says it all, what is the best cutting strategy? Is it better to go low carb/high fat or high carb/low fat? Or should you confuse your body and mix it up from one week to another or is that all plain BS? Further I think cutting at about a pound a week is good and that is what I...

U wot? Give me the dumb down version now pls. I work at around 100 bpm right now since being at around 110 bpm proved too hard on recovery. So it's really LISS

Some update here. The summer didn't bring much good. Little training, too many holidays. weight was stable at 169 lbs yet I still lost size and gained some fat due to inactivity I guess. The plan is to do a cut for one cycle, so I can next bulk through the winter and right into the summer. I...

I recently included LISS into my training. After 40 minutes of weight training i do 20 minutes of LISS at 55% of my max heart rate. At what intensity are you guys performing LISS?

Good to see this place is back online!

Thx! I am healed, but I am weak as fuk! Came to think, my weights are down 25% from my previous maxes, still everything feels dead heavy where it should be rather light. I had to skip legs yesterday because they are completely destroyed from monday. All I did was 5 3 3 2 2 at 75% and one...

Right now SD is done and I started cycle 3 of dup hst just yesterday. Despite all loads being -20% this was not easy. During the second week of SD I suffered some gut flu, making me lose 1,5kg in 2 days. Maybe this is the reason for my current weakness. Now mind you, in my case, this weight...

Cycle 2 PR's Squat: 80kg Rack pull: 95kg Bench press: 46 kg

I just hate doing calf raises, are they really needed? I tried putting them in hst fashion but 5s really don't do anything no matter how heavy. So you just blast them with high reps all the time?

Anything smaller then a 0,5 kg gain a week is hard to monitor. See I can lose up to 1,5 kg overnight on training days but as low as 0,5 kg on off days. So aiming for something small is not practical. I had the idea of being 85kg at the end of the year and it's hard to let go of that. People...

it's hard not to panic at times and doubt whether you're doing things right. I'm gaining at a rate of 1 lbs or 0,5kg per week since one and a half cycle (three weeks left in the current one). I'm thinking now if this is still too fast and I should slow it down? Psychologically I feel 1lbs a week...

is it like 2 hst bulk cycles followed by 1 cut cycle? Like gain 8 to 10 kg, next lose 4 to 5 and so on?

How this hrv work? You supposed to wear that strap 24/7?

Well I did, maybe even a bit more so. But I feel like I am a beginner and I added 9 pound of bodyweight too. For advanced trainees it probably won't happen.

I can't do skullcrushers either, for the same reason but triceps pushdowns are fine on me. Maybe that's an idea for you.

I always did direct arm work. Maybe you can do biceps and triceps on alternate days as I do to save time.

How do you feel about your side lateral raises for widening your shoulders?

Okay, so here I am about halfway in my second cycle (will start week 4 tomorrow) of my hst dup myo routine and I've decided to make a few changes. Since my shoulders are really looking small and even my smallish arms start to overpower them I've decided to add lateral raises back in. So...

Okay, I will stay on my position regarding soy and avoid it like the plague because of its trypsin inhibitor properties. I have switched to goat milk because that is A2 as well and should be easier but I do not see much difference at all. Still comparing with skim milk. Goat cottage cheese is...