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

Hello super human people. Just wondering what everybody does to warm up before touching the weights. Do you do any band flexing and stretches etc ? I use a band and do a bit of dead hanging.

Anybody had any experience with this top of shizzle ? I’ve been looking into it and spotted the great Mountain Dog talking about it (RIP). It’s hopping and skipping 🤣. Im going to test some Routines out as I don’t think it would hurt. Best do it whilst nobody is about 😳

I've lost access to a thread elsewhere where I documented my journey with retatrutide so I thought I'd continue it here. It should always have been here tbh because the success im having with it is completely down to the excellent advice I've had from the man , the myth the legend, @Shaun Womersley It's only fair that present and future members here get to see how much a suitably qualified and capable advisor, I recommend Shaun unequivocally, can steer you in the right direction. So I began April the 8th with the following stats Weight 95.6kg Waist 38" Chest 48" Arms 17 1/2 Leg 26 1/2 Today I'm at Weight 80kg Waist 33 3/4 Chest 46" Arms 16 3/4 Legs 24 1/4 Okay I've lost a little muscle it would appear, however I'm in replacement dose try during this , wheres before I was running test a little higher ( still within human ranges ) but using the old dbol so there would have been some bloat in the first set of measurements. I'm hugely happy with the progress on appearance as a now look like ( and am ) a relatively fit and in shape bloke not a beer monster. It's really effective stuff if you can get into the mindset to go low and slow ( I was a diva a out this to begin with admittedly) In hunger free , have great energy and feel great. Stop me before I start looking like Kelly Osbourne but at this point I can't recommend this stuff , and the big homie Shaun , enough. Now I'm going out sprinting. Which if I did it when I weighed 95 kg , I think my hooves might have fallen off Dose as per Shaun was 0.5 mg first two weeks to acclimatise , then 1mg and my personal choice was not to go higher as it's enough to tickle this fat loss along with zero side effects and it means I get ten weeks out of a ten mg vial which isn't bad for a life changing result ( less than a tenner a week for the source I used )