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Lol Karen! Can't quite shake that image... Squat today - low back and sumo. Did them bottom up. Then deads (8x 100kg for 3 sets). Hip thrusts (125kg!). Finally calves. Finally getting a bit of strength back. I live about 20 miles from where Isaac Newton was born / lived, and it's 'gravity...

Oh, Tom, sorry about the shoulder (but less painful than the scrotum text....). The day you become a cardio junky is the day I'll master complex step choreography! Hope it heals quickly. I decided to work at my squat weaknesses yesterday - so did my sumo squats bottom up. Humbling. Today was a...

Well, heavy weights and low reps are still killing me, but I'm getting back into the swing of it. Trying to go heavy for calves is tricky, though. Tom, great snack machine workout! Lisa's right - auto correct can get you into some tricky situations. Lisa, is the 'minute' workout based around...

I'm home! Not without drama, though. Got through security at faro airport...realised I'd left my phone in the hire car. Found the airport police (having a cigarette and coffee!!!) and in my worst portugenglish asked if I could get back out of the airport. Sure - they showed me the way. I...

Hi lib! Good to hear from you. Karen, shoulders and legs screaming? What a combo! Lisa, now we know how to get Tom to do cardio - you can chase him with a sardine.... Still deloading here. Bit of grip strength work squeezing the last of the su block from the tube, and the heavy farmers carry...

Oh, Karen glute ham raises- killer. How do you do them? I have a different set up than the video shows. I really have to focus to use glutes rather than low back. Lisa, I'm going to make a download...step son and his girlfriend coming out tomorrow, they can film my 'workouT'! Today I did...

Tom, I'm refusing to feel guilty, despite reading your arm workout. Fresh sardines and vinho verde today.....

St George 2 weeks then Portugal the next 2??? Lisa, try to take big, deep breaths. Then binge on the live workouts when that cable arrives! Tom, careful on the shoulders. You should stop before it feels bad. (Do I sound like my mother or what?) More of the same for me today. Did both...

Spring bulbs! Karen, they're my favourite thing ever. Plant at the gloomiest time of year, and they smile right back during spring. Portugal is lovely. We've had a house out here for years- before the Algarve became popular. It's back up in the hills, away from the coast (and all the golf...

I'm here! Sorry I went swole (it was at the point of vodka cranes (????) and full frontal nudity that I lost it! I'm currently sitting by the pool in Portugal. It's unseasonably hot (40). I'm on deload week (intentional, I promise). I'm eating all the food (but it's the Mediterranean diet, so...

If you have to hold on to something, it may be a lack of ankle dorsiflexion - meaning you have trouble staying upright. Goblet squats (like Karen mentioned) would be good. Or try raising your heels very slightly (eg on a weight plate).

Tom/ Lisa, arm doms- can get them in my tris, but never my bis. Wierd. I've got a new move - sissy squats. Done with a straight body, they're a killer. I kind of recommend / don't recommend! Turns out my dh has totally 'lost' his cruciate ligament. I'm not sure what they mean by that, but it's...

Hi all! Sorry, I've been mia. It's been chaotic here. I'm running round after my dh, who is still immobile (in a sense it makes it easier- he can only create a mess in one are). Lisa, I don't know how you cope with the little ones! Yesterday we had a wedding in one of our barns/ field. It was...

Are you on Pinterest? It might be worth looking there. I have a few anatomy posters on my wall, with the muscles labelled. One has the exercises which target those muscles - but it came free with a book, so I don't know whether it's available to buy / print

And more breaking news.... After reports were heard of Tom doing cardio and abs, it appears that team GB has attempted a barre workout. No medals were awarded. Mel- you get back on that workout train, girl! Too funny about a patient asking you out. How awkward could that be. Right, I'm off to...

When Ashley says in between the circuits you can take as much rest as you need....can I take a day or two? Seriously I might try something like that tomorrow. I'm feeling like I need to kick some a$$. I've just finished week 3 of meso 3, and the volume is ramping up. Yesterday was mainly...

Oh! I've just read your post lib. Not sure how I missed that. Murdered? What? You ok?????

Been busy flossing. Not had much time to workout. The thought of Karen with a drill.... In reality I seem to be stalking Tom. Lat day for me today. I think it's my favourite day. Wide grip pull ups, pull downs, pull overs, rows, reverse flyes. Then biceps ( which I'm not keen on). And abs (even...

Ivy, I agree with Jamie. I find that a period 'cutting' followed by maintenance (at higher calories) and then a mass is what works for me. It's the only way I can get super-lean. I have a much higher cal intake than you (2-3000 depending on where I am in my cut/ mass), but I'm 5'9" and 135lb...

Wow Tom. When you decide to do legs, you really do legs. Great lifts. Lisa, step and pump sounds fun (I like sj&p, if it's anything like that?) No real news from me. Workouts are still 'metabolite training', and they're giving me some real definition. Loving them. I'm about to order Cathe's...