[Rich Ellis]

Bi’s and Chest done this afternoon, and the best it’s been for quite some time.

The load is nicely creeping up, but with it so is the rep quality – very pleased with the way it’s going.

3 feeds left this evening, some work to do but nothing strenuous

[Rich Ellis]

Hi mate

I’m with the team here, I’d put it all at the end of the day – no need to have it close to your session.

[Rich Ellis]

Back session today which I was really pleased with.

Couple of little tweaks and I’m really happy with the session now.

Couple more feeds tonight and then an early night so I can catch up on some sleep 🙌🏻

[Rich Ellis]

Hi mate

You’ve got available what you’ve got available.

If the movement feels good to you, and you can progress it consistently over time – away you go 🙌🏻

[Rich Ellis]

Strength up again on my Delts and triceps session – really pleased with the way the training frequency is allowing consistent progress.

I do need to look at my tricep movements as my elbow is struggling badly at the moment.

Evening of feeding and emails now, big back session tomorrow 🙌🏻

[Rich Ellis]

Hi mate,

Fully aligned with the team here, there’s so much you can do with your sleep hygiene before looking at a supplement intervention.

I would spend time making those adjustments before you invest in any products so you can judge which interventions make an impact.

[Rich Ellis]

Rested today, which I’ve enjoyed, although not been home long.

One feed left this evening and then catching up on some sleep which really needs some catching up on.

Delts and tris tomorrow, which I’m very much looking forward to.

[Rich Ellis]

Totally with Bish, I’ve had two surgeries on my right shoulder, and on both occasions I have gone into training my left side as soon as sensibly possible

The structure for me was incredibly important, as well as the overall muscle maintenance

[Rich Ellis]

Leg session this evening which I was very happy with.

Everything progressing really nicely, although I am very aware tht I have to approach all of my presses with real caution.

I’ve sorted food prep for tomorrow, which is a rest day.

One more feed tonight, then it’s sleep

[Rich Ellis]

Hi mate

Personally I prefer Oscar’s second suggested approach.

[Rich Ellis]

Biceps and chest dusted.

Made myself some new machine props to help with an advantageous starting position on my presses.

Did me the world of good from being able to get my shoulders into a strong and stable position for the entirety of the movements

Just about to get into my last meal, then sleep

Legs tomorrow, rest day!

[Rich Ellis]

Hi mate

Genuinely, Join-In has been massive for me.

I’m very beaten up, I didn’t look after myself well when I was strong, and I beat the crap out of my knees and shoulders

Join In makes a genuine genuine difference

If your BP is elevated, I’d double up in love heart. It’s superb!

[Rich Ellis]

Really good back session. Solidified everything from last time out, now ready to jump again.

Just sorted food prep and Supp prep for tomorrow

One feed left, then it’s sleep for me.

[Rich Ellis]

Hi mate

You can go back to a full body split, or you can likely do very well off an upper/lower, or an upper/lower/full body.

Genuinely any of these, provided they are sensibly programmed, and you have your movement execution, your intensity, and your recovery in check will see you make a tonne of progress.

Choose something and give it a chance. A proper chance.

[Rich Ellis]

Rest day today after a good run of sessions and anything but a restful weekend

Back session tomorrow, food and supps prepped, one meal to go, then sleep for me.