That's nearly 2 weeks back in, dont really realise how much you miss something or how good something feels for the body and also the mind until your doing it again. But this time I have a purpose, a goal, let the fun begin

Just want to say ANYTHING is achievable with the correct mindset and some hard fucking graft. Keep going everyone 🙌🏼

Always been told muscles aren’t feminine. Honestly I couldn’t care less. I’m here to push my physique as far as I can. Lean, shredded, boulder shoulders, the whole lot. Just finished a run of LSC SARMs (Cardarine) and a stack Mark put me on. Now I’m trialing Retatrutide – it’s a peptide that hits GLP-1, GIP and glucagon receptors to speed up fat loss. Plan is to strip off the last bit of stubborn fat so I can see exactly what I’m working with before the next bulk. Not chasing anyone’s idea of what a woman should look like. I’m building my own.

Commander Hammers: Operation CHEST BREACH (Rest-Pause Protocol) Mission: 5 exercises. 1 brutal working set each.Pick a load you’d fail at 10–12 reps, then rest-pause your way to +20 more reps with 5-second micro-rests every time you hit failure. If you’re not questioning life choices, you picked it too light. Rules of Engagement - Warm-up: 5–7 mins shoulders & pecs (band pull-aparts, cuff work), then 2–3 ramp sets per exercise (8–5–3 reps) stopping well shy of failure. - Working set: Hit true failure at rep 10–12 → 5 sec breath → keep accumulating reps until you’ve added 20 (e.g., 12 + 6 + 5 + 4 + 3 + … = 32 total). - Rest between exercises: 3–4 minutes. Hydrate. Curse quietly. - Tempo target: Controlled negatives, explosive but clean concentric. Don’t bounce. - Failure = you cannot complete another clean rep without breaking form. - The Operation (Chest Focus) 1. Dumbbell Bench Press — Stretch-Pause 2. Pec-Deck — Big Stretch 3. Smith Machine Flat Bench 4. Decline Barbell (or DB) Bench 5. Cable Crossovers (High-to-Low) Example Rest-Pause Breakdown Hit failure at 11 → 5 sec → 6 → 5 sec → 4 → 5 sec → 3 → 5 sec → 3 (you’ve added 20). Form first; if reps drop to singles, keep the 5-sec rhythm until the +20 is done. Intel & Safety - Two deep breaths ≈ 5 seconds. Use a timer if your soul lies. - Spotter for presses = mandatory. - If shoulder says “nope,” swap #4 for machine decline and #3 for slight-incline Smith. Debrief Protocol (quick recovery) - Cool-down: 5–8 min easy bike + doorway pec stretch. - Nutrition: 25–50 g high-quality protein + 60–90 g carbs within 1–2 hrs. - Supps (optional): Creatine 3–5 g, EAAs 10 g intra/post, - Magnificent Trio of the most absorbable forms of Magnesium pre-sleep. - Sleep: Aim 8–9 hrs; HRV appreciates it. - Orders Complete the mission. Report back with how it went—pump score, weights used, and where you broke first. If you are a true Black Op’s Warrior, you’ll finish all five sets-from-hell and file your after-action report.

Ive been re-inspired, not only where ive been for the last couple of weeks but also by my wife as well. I have a long-term game plan over the next 2-3 years, so whatch this space.