Im currently using barbell squats for quads ( don’t grass me up to Shaun) because I love them and they make me feel good. The issue Im getting, is that my adductors are cramping/spasm which is screwing my workouts. I also do Romanian deadlifts for hamstrings the same day. Questions Would it be better to do the shrug bar Romanian deadlifts first to warm up the adductors or do I need to do some other warm up to stop the cramp/spasm? Ive carefully avoided the word stretches as they bore the tits off me!

I know Shaun has advised to keep cold water immersion and RT well apart, but I have a couple of questions which I thought I'd ask here in case anyone is interested. I do my cold water immersion every morning on waking. I currently do 3 minutes at 3 degrees celcius. How long do I need to wait before doing RT and why?

Is the rest timer supposed to be silent, that is not chime when the time ends, or is it my phone?

My f***in shoulder pain has not abated. It’s now a constant companion. I can’t afford to pay for treatment at the moment and am sceptical anyway as no physio has ever given me any convincing advice. I backed off my weights a month ago and am now back up to where I was in bench/flyes/OHP etc. but it is a matter of grin and bear it. Any recommendations on how to thoroughly warm up the delts, the pain is in both anterior heads, in an attempt to lessen the pain? Ive never been a fan of warming up because it is so boring. It’s bad enough having to work out how to load the dumbbells with a calculator for every set😂

Can anyone recommend a reliable and correct video demonstration of weighted crunches please. I’ve been doing them but not convinced Im doing it right, essentially holding a dumbbell.