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Volume upper day 110.0 sodium and fibre back up 10min wake-up walk Bench, index on rings; 1 x10-70. 1 x8-110@9. 3 x12, 10-100@9, 8.5, @9.5. Chin-ups, continuous; 1 x16-bw. 1 x7-bw+15kgs@9. 3 x12, 11, 10-bw@9, @10, @10. Neck extensions; 2 x15-30kgs. 1 x30, 25, 20-25kgs. Giant set...

You still look like the profile pic these days?

Volume lower day 109.4 mostly recovered from last week now. Feeling the lower back fatigue from Monday but fine to work through it. 5mins knees up marching, 5mins wake-up walk DL with bands, || stance, explosive; 1 x5-70. 1 x5-70+IE red shorty. 1 x5-120+IE red shorty. 5 x3-170+IE red...

I don’t find they make me bigger or stronger. They’re a good way to get an efficient workout in when time or available equipment is limited, but I’ve not found them to offer anything beyond more traditional schemes.

ME upper day 108.7 feels good to have DOMS. Lower back taxed from yesterday, will see how it holds up. 10min wake-up walk Bench, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135, 135, 135. Top singles became better as I did them. Chin-ups, reset reps; 1 x10-bw. 1 x5-bw+15kgs. 5...

ME lower day Skipped weigh-in 5min knees-up marching DL to max, medium-V stance, heels focal point, leverages slack pull; 1 x5-70, 120. 1 x1-170, 220, 230, 240, 250, 260@11. Full on tomato face for that one. Heavy explosive singles back offs; 5 x1-240. Doing these ||, leveraging but...

Upper body Food poisoning all week. Bench, index on rings; 1 x10-70. 2 x5, 1 x5+3 rest pause-110@9, @8.5. @10. Chin-ups; 1 x10-bw. 2 x5, 1 x5+3 rest pause-bw+15kgs@8, @8.5, @10. Supersetted. WG pull-ups; 3 x10-bw.

Safeties are my friend haha. I tend to favour just an AMRAP or RPE approach though. Not convinced myoreps do much in the long term.

Volume upper day 110.4 5min wake-up walk Bench, index on rings; 1 x10-70. 4 x3-120@8.5, @8, @8, @8. 45deg pull-ups, fat gripz; 1 x10-bw. 4 x5-bw+15kgs. Neck extensions; 5 x15-30kgs. Giant set. MYO rep sets; Bench, pinkies on rings; 1 x14+3+3+3+3+3 -80kg. WG pull-ups, pinkies on knurl; 1...

Lower volume day 110.9 5min knees up marching, 5min wake-up walk DL, medium-V stance, beltless; 1 x10-70. 1 x5-120, 170. 10 x2-220. Seated DLs, box+6mats&6EVA; 3 x6-200. Belt squats, leaning forwards, paused; 3 x15-100. Supersetted. Nordics assisted; 4 x12-bw+Rogue green band. Standing...

The Ghost of Christmas’ Past himself. Yeh all good, just the annual fun that comes with ulcerative colitis.

Max effort upper day 110.6 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135, 140, 140. 2nd rep was a lot better than the first. Need to remember to bend at the elbows for the descent. Chin-ups, reset reps; 1 x10-bw. 1 x5-bw+15kgs. 5 x4-bw+30kgs@9.5...

Max effort lower day Skipped weigh-in. First session back since colonoscopy on Friday morning. Feeling ok, just general life tiredness. 5min knees-up marching, 5min wake-up walk. DL to max, medium-V stance, leveraged slack pull; 1 x10-70. 1 x5-120. 1 x1-170, 220 hook, 230, 240, 250, 260...

Volume lower day 110.6 a day early due to colonoscopy on Friday morning and prep tomorrow. Definitely can feel the less-recovered state missing that extra day’s rest. 5mins knees up marching DL, medium-V, heels focal point, beltless; 1 x10-70. 1 x5-120, 170. 20 x1-220. Practiced my...

Max effort upper day 110.6 5min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x1-120, 130, 135, 140, 140-FAIL. Got out of the groove. Not sure if the Saturday morning arms stuff is the right idea. Friday nights might be better. Chin-ups, rest pause reps; 1 x10-bw. 1...

Max effort lower day 110.9 right knee is still very messed up and swollen. 10min knees up marching Hanging leg raises; 1 x10-bw. DL to max, medium-V stance, heels focal point: 1 x10-70. 1 x5-120. 1 x1-170, 220 hook, 230, 240, 250, 260, 270. Got there on the 2nd go, was too far over on the...

Arms &abs day Skipped weigh in Seated supine DB curls; 3 x12-DB+10kgs. Seated overhead band extensions; 3 x20-Rogue green band. Supersetted. Sit-ups, bent knees, abs only; 1 x25-bw. Daily walks

Upper volume day 110.4 5min wake up walk Bench, index to rings; 1 x10-70. 6 x4-120@8, @8, @8, @8, @8, @8. 45deg pull-ups; 1 x10-bw. 5 x5-bw+15kgs @8, @8, @8, @8, @8, @8. Neck extensions; 3 x10-30kgs. Giant set. Seated DLs, 6mats+6EVA; 2 x12-170. Deficit push-ups, paused; 3 x12-bw. CG...

Volume lower day 110.7 lost a few minutes being slower out of bed. 10min knees up marching Hanging leg raises; 1 x10-bw. DL, medium-V stance, heels focal point, beltless; 1 x10-70. 1 x5-120, 170. 5 x4-220. 6th set back next week with a proper start time. Belt squats, lean-over style...

Max effort upper day Skipped weigh-in 10min wake-up walk Bench to max, index on rings; 1 x10-70. 1 x5-100. 1 x120, 130, 135, 140, 140. Better groove on the second rep, reasonably happy. Chin-ups; 1 x10-bw. 1 x5-bw+15kgs. 5 x3-bw+30kgs@10, @10, @10, @10, @10. Supersetted. Larsen press; 2...