Funny thing is, my office adjoins (and has an unnoticed doorway into) one of the most stereotypical dark allies to be found in Kings Cross. Thanks for saying so - that's very encouraging! My program has evolved a lot, along with my changing goals and aspirations. Over roughly the last year there has been a greater prominence of low reps, and a continued use of compound exercises. I've used 4-way and 3-way splits of various combinations for most of the last 2 years. For some of last year, after my initial obesity-zapping period, I did SwoleCat's SUP2 lean mass program, which paved the way in a lot of positive respects.