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Hey Perp,

Good to see your back in the groove again, I just got back into lifting following a recent layoff and can't believe how much I missed it!

What you reading these days? Just curious as...

Hey dude how you getting on?

Thx for the tips - I asked if I could have a standing desk and was told NO!

bbb 2x a week was an idea I had but tbh as most of the conditioning stuff I like doing...

LONDON UPDATE

Hey Guys long time no speak :)

Quick update for you all - Cliffs

- Got a job working in the City
- Moved to Islington
- Joined a new gym last week - Holborn GymBox
- No...

I'm still alive!

Weight - 170.4lbs BOOOOM (finally in the 170's - 15lbs in 5.5 months)

Still with RTS (in Week 6 currently) and things have been going very very nicely.

Some recent...

RTS - Thoughts

Weight = 168-170lbs

Comparison of lifts Pre and post 4 weeks of RTS

Pre - RTS

Squat - 72.5KG 2x5 @ 9.5 RPE

Today's Workout - absolutely knackered now!

Weight - 166lbs

Deadliftx4 @9
60KG
70KG
90KG
1000KG
110KGx4 @9

Progress!

Weight = 167.2 (finally broke into the 167's)
Macros = 90/450/190

Touch n Go Bench
77.5KGx3 @9 3 months ago 72.5KGx3 was a 10

Rack Pulls
130KGx4 @9 (+10KG)

I completely understand your situation (I personally went from a healthy 150lbs to a morbidly obese 250lbs and then lost it and sorted my life out) as due to my old 'fat' days I hate seeing excess...

Weight = 166.8lbs
Macros = 90F / 435C / 185F


3 Steps to the perfect sludge bowl!

Step 1 - Ingredients
...

Grandma's cooking = automatically good food :)

Jimmy

Training Update

Weight = 166-7lbs

Squats
82.5KGx5 @9

Competition Bench
70KGx5 @9

Stupid question but how do you know your TRAC score? I can't get on the page on the RTS Website :(

Jimmy

Weight - 165-7lbs (gaining nicely now and finally starting to look like lift - upcoming progress pics tomorrow)

Highlights

3 Count Pause Bench
70KG x3 @9
65KG x3x2 @9 (6-9% Fatigue)

Pin...

Looking good in here Anthony, sunburn looks gnarly though!!!! I feel your pain as I make Casper look like tanned..... brb take suncream with me whenever I leave the house haha.

How long did it...

haha thx man

Good God just got my new protocol and it is the same (bench 5x + squat 3x + DL3x) but now I have more volume.....oh joy!

haha thx man although my frequency is high there is way less volume than your days lol brb 30+ sets for your beast mode!

This was my last day of the week so gives you an idea of what I have been...

I did 3 days on 1 off then 2 on

Volume has been low though so my 3 days were only 2 exercises x4 @9RPE with no load drops then my 2 days were 3 exercises but again no load drops. I have made sure...

BIG UPDATE

RTS Week 1

Weight = 165-6lbs

So this week has been abolutely brutal.......here was the protocol for the week:

Bench Variation 5x
Deadlift Variation 3x

Greta work up in here you seem to have made excellent progress with Mike from where you started to where you are now.

I just started my 1st week with him, brb benching 5x and squatting/DL'ing 4x...

haha Itsu > Wasabi in my opinion, I have tried both lots and lots and recently came to this conclusion. However, the Rainbow box from Wasabi is $$$

I currently don't live in London (will be moving...