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Kelei,

It's been a while since I've posted on this thread because I got comfortable with the routine and I follow it religiously in my home gym. I monitor my progress on Jefit smartphone app, and...

D2 Today first time from deload and surprisingly hit an extra rep on chins and pulls, managed all 50 reps for everything but arms were too wrecked for curls at the end.

Couldn't manage overhead...

They are difficult but you should be used to them by now. I prefer using straps and found that by concentrating on doing a sitting motion and not letting my knees travel too far forward keeps me more...

Instead of adding another chest exercise you could substitute rope pull downs for weighted dips. I found by swapping an iso for another major compound exercise did the trick and I'm really...

I agree with this, I've been cutting slowly on 50 reps and apart from a blip last week (Easter eggs, chocoloate and all sorts of bad stuff in copious amounts) I've been losing weight and maintaining...

If you can, stick with the barbell, it's easier to add weight progressively and easier to rack up when you're underneath it.

Kelei doesn't suggest a need for any additional trap work or front...

Devastated now. All gone :-(

Just tucking into half a Cadbury dairy milk easter Egg. Absolutely delish. Still under macros for the day too and cutting.

Any other easter Egg munchers out there.

I'm losing weight slowly managing 50 reps fine so I suppose it's cutting although I originally planned to maintain. Keeping carbs at 250g protein 175g and fats 75g. Not cheated in 3 weeks and feel...

If you're cutting and eating at a calorie deficit, then no it won't turn to fat it will be used as energy to fuel your workouts. Do you not feel hungry though?

I love my greek yoghurt with apples,...

Well said. A diet composed mainly of sugars not particularly good. But as a smaller percentage of a good wholesome diet not a problem. Complex carbs > simple carbs for satiety, nutrients and glycogen...

Your macros are well out my friend. Less protein more fat fella.

Myself 75f 175p 250c 2350ish cals cutting 1lb a week successfully.

How critical is this really? By time you get to bicep curls your arms have had a shockingly good workout already. Whether you do standing, sitting, alternating, rope, barbell, dumbell, preacher,...

Do you hear any crackling or clicking in your knees when you squat. If the patella isn't tracking right ie going straight up and down when you bend your knees. It can cause inflammation around the...

I eat all of the above as my main source of carbs as well as cous cous. I assume this is of the same quality as the above carbs as I think it's grouped with rice.

I do like apple, banana Greek...

Well I would rather do d1 rest d2 rest d3 rest repeat. I'm not limited to days of the week.

Today is d3, my trap didn't give me grief yesterday and hit pbs on chins and pulls but it did 4 days...

I've been suffering from a sore left trapezius for the past 2 weeks and can't seem to shake it off. It's uncomfortable to turn my head and I get a pain down my neck. It doesn't stop me from training...

I agree, there isn't anything wrong with your lower half. Train legs and core at a small deficit and only lower carbs if you're stalling on fat loss. HIIT is seriously demanding on your body if done...

The fact you are asking if you should up your gym intensity suggests you are not training as hard as you should be. You seem to be visiting the gym enough, but when you're in there are you seriously...

I've got 'the sniffles' at the moment, nothing serious but a bit of a runny nose and sneezing and a bit more sore than usual. Still eating at a slight deficit but getting plenty of water and eating...