Ive just finished my pull day. My whole body is shaking. I’m shattered, spent, but I’m also pumped up with joy and happiness. Ok so Ive got a good 20+lbs of fat to shift. I’m asymmetrical, old and riddled with injuries and have a mountain to climb in my health journey. But, I’m absolutely loving it. I’ve just eaten my eggs and bacon and the eggs kept falling off the fork as I was shaking so much, just like they did when I was a virile young man. I feel so alive and grateful that I have a chance to undo the harm I’ve done. Due to @Shaun Womersley and all of his generosity, kindness and honest knowledge based teachings, I’m actually getting somewhere. I’m actually starting to feel like I used to feel. My gratitude cannot be adequately expressed in words. All I can do, is to say thank you for helping me begin to get my life back. After years of trying over and over, only to be dogged by injury and frustration, I’ve been gifted a system that has allowed me to keep moving forward. In November 2021, my life nearly ended laying on the M11. In November 2022, I still couldn’t jog across the road as my leg didn't work and my 9 broken ribs and punctured lung still haunted my every day. Now look at me. Thank you so much.

Since adding the 2 second pause on the eccentric part of the warm up lifts, I've made a valuable observation. It has allowed me to feel the point at which the load goes from present to diminishing/gone. A good example of this is lying dumbbell triceps extensions, skull crushers. In the bottom position, if I have gone too far with no pause, it's hard to recognise or judge accurately. With the pause, it becomes glaringly obvious. Has anyone else noticed the same?

Morning all. 2:30am wooow had a good sleep thou. gym time soon. Anyway enough of my messed up clock I’m after feedback on how best to spread out my work load. Last week I decided to do a bit more and see how I went on. I enjoyed everything and o was satisfied. Still had more in the tank and I found I didn’t push myself too hard. So my ask is. I’m looking for a split that will accommodate my running. The gym for me is a non negotiable and if something had to go it would be cardio 😭. But I also love cardio stuff and pushing myself so I want to do both. My last weeks activity is below. Do you think this is doable week in week out. LAST WEEK – FULL TRAINING SUMMARY 24–30 AUGUST 2026 MONDAY 24 AUGUST RUN – CANNOCK CHASE Type: Base Trail Run Distance: 7.43 miles Time: 1:18:28 WALK Distance: 3.47 miles Time: 57:25 TUESDAY 25 AUGUST STRENGTH – UPPER DOMINANT Time: 1:17:40 Exercises: Cycle Dead Hangs Hammer Strength Incline Press Vertical Chest Press Pullover Machine Triceps Pushdown Preacher Curl Machine Barbell Curl WALK Distance: 4.91 miles Time: 1:16:11 WEDNESDAY 26 AUGUST RUN – WOLVERHAMPTON Type: Threshold Run Distance: 6.75 miles Time: 1:03:56 WALK Distance: 3.49 miles Time: 56:01 THURSDAY 27 AUGUST STRENGTH – HYBRID STRENGTH + TRAIL STABILITY Time: 1:31:59 Exercises: Cycle Dead Hangs Step-Ups Smith Machine Romanian Deadlift ISO Decline Hammer Strength Chest Press Chest Fly Reverse Fly Cable Lateral Raise Barbell Curl WALK Distance: 4.89 miles Time: 1:17:50 FRIDAY 28 AUGUST RUN – WOLVERHAMPTON Type: Recovery Run Distance: 10.11 miles Time: 1:41:15 SATURDAY 29 AUGUST STRENGTH – PULL Time: 1:15:20 Exercises: Cycle Dead Hangs T-Bar Row Close-Grip/V-Bar Lat Pulldown Pullover Machine Reverse Fly Preacher Curl Barbell Curl Farmer’s Carry WALK Distance: 4.90 miles Time: 1:16:47 SUNDAY 30 AUGUST RUN – CANNOCK CHASE Type: Trail Run Distance: 9.31 miles Time: 1:39:33 WEEKLY TOTALS RUNNING Sessions: 4 Distance: 33.60 miles / 54.1 km Running time: 5:43:12

SACN did the sums in 2011. Reference body at BMI 22.5. Henry equations for the resting rate. PAL 1.63 — the sedentary-plus-your-150-minutes figure from post 2. Out came the answer. Men: 10.9 MJ a day — 2,605 kcal. Women: 8.7 MJ a day — 2,079 kcal. That is the derived requirement. It is not the number on your packet. When the figures were published for adults aged 19 to 64, they were capped at 10.5 MJ (2,500 kcal) for men and 8.4 MJ (2,000 kcal) for women. The stated reason, in the government's own words: to help address issues of overweight and obesity. So the familiar 2,500 and 2,000 are not a measurement. They are a measurement, minus about 105 kcal for men and 79 kcal for women, cut on purpose, before publication. Two readings are available, and both are honest. RIGHT CALL — the population is heavy, and publishing the higher figure would have handed 105 kcal a day of licence to people who did not need it. COVER-UP — they printed a number they knew sat below their own derived requirement, and put no note on the literature saying so. I lean one way. RIGHT CALL or COVER-UP? Post 7 closes the series. Post 8 is the Conclusion 😁 Finally 🤣

I have decided to do this due to family commitments, so I don't have enough time to complete every section of the updates. I am also receiving a high number of join requests, but many are just spam - if any get through, please let me know asap. 1 - Phase 3 and Phase 2 are now both visible and have both been updated 😁 Anyone using the App may notice a small cosmetic change on the Phase 1 under-construction screens - the function is still there for now. 2 - People mentioned having a biweekly or monthly live session, which I can do, either at home or possibly at the gym. All we need is a time that suits the majority. 3 - Regarding the sessions - to make them as productive as possible, I believe it would be beneficial to have a topic list. It saves us from repeating the same information. I know some have already asked about specific exercises and topics; if you can re-add to this post, it will be easier for me to track. 4 - It will be the same with the order of importance for the classroom topics - ideally, I want them to be driven by members, not by me. 5 - Any other suggestions, please add.😁