[Rich Ellis]

Legs tonight

Knees didt enjoy it as much as they have done, but still managed good work

Looking forward to a rest day tomorrow, although it looks like we’ll be snowed in so pleased that won’t be impacting a session!

About to get my last meal and then sleep, see what weather the night brings!

[Rich Ellis]

Really like this split mate.

I personally don’t think you need two rotations, but I do agree you should, where possible, try to have a distinction between movements in your PPL and UL portions of the split.

Why don’t you throw up what you’ve got if you want some feedback?

[Rich Ellis]

Push tonight

Didn’t make me particularly happy. Not my best session. Bit of a pec twinge

Just waiting on my last meal and then it’s food and sleep

Legs tomorrow and then a rest

Feeling it this week. Straight back into a busy work schedule which has taken it out of me more than expected – time to toughen up 😂

[Rich Ellis]

Hi mate

Do you mean you’re running the following?

Rest
Push
Pull
Legs
Rest
Upper
Lower
Repeat

[Rich Ellis]

Where are you at with this mate?

Any shift of approach? Any change in how you feel?

[Rich Ellis]

Pull session this evening

Not my favourite session at the moment, but definitely turning a corner now I’ve got a bit more confidence in the bicep

Push session on the cards for tomorrow which I also hope to be moving forwards now with patience but consistency

Sorted all my food for tomorrow, now for my last feed and sleep.

[Rich Ellis]

Hi mate

I’m with the gang here. If you have easily digestible foods that will help your cause, but a 2hr 15min gap should be fine 🙌🏻

[Rich Ellis]

Verrrrrry good leg session tonight. They’re definitely growing now I can work them

Knees aren’t perfect, it would have been naive of me to expect them to be, but they are a lot lot better post the ostinil plus injections, and that’s paying off.

Sorted food prep for tomorrow and about to get my last meal of the day, then sleep time

Pull tomorrow

[Rich Ellis]

Rested today aftwr a good upper session yesterday

Life goes back to normal with long working days tomorrow, and from there we will go after a good physique push

Tipped the scales at 140.8kg this morning, no dietary changes this week – we’ll see where it sits through the week.

Legs tomorrow which I am buzzing for

[Rich Ellis]

Hi mate

Much like the rest of the guys, I’m on board with the regular monitoring of your BP. Get into it multiple times a week and take averages

[Rich Ellis]

Really good upper day today. Enjoyed it a lot and definitely passing a psychological barrier with the bicep injury which I need to be sensible with, but has made a massive difference today.

Resting tomorrow and then lower on Monday. About to fish last meal up and then sleep

[Rich Ellis]

Just to be another voice saying the same thing, keep the protein consistent mate, manipulate fats and carbs as required (as well as expenditure of course).

[Rich Ellis]

Legs today and I’m genuinely very pleased with the progress my knees are making.

I know I’m saying that every session now, but this feels a marked change, something that will let me work hard and get strong again.

Baby steps, I don’t want to jeopardise the progress by rushing, but if I can make a jump session aftwr session I’m in a good spot

About to make my last meal and then I’ll sleep. Back to work tomorrow. It’s been a really good break, much needed, but gone in a blink.

Rest day tomorrow and a bodyweight check on the weekend. Let’s see if I’m growing.

[Rich Ellis]

Hi mate

Some of this is really quite individual.

Lifting/movement execution is a skill, so the more often and more frequently you practice (perfectly) the more efficient you will get.

With that said, every movement will have a ceiling on rate of progression, so some people find a more sustainable progress coming from movement rotation.

There’s not a right or a wrong, but most people do very well with an “A” and a “B” at least.

[Rich Ellis]

Well that’s a wrap for 2025 – happy new year everyone

Not been the easiest of years for me, but we each have our own challenges and I feel very grateful for a couple of extremely close people that make every day a better place

Had a good push session today, and will be in for legs tomorrow- not because it’s the first of Jan and a statement needs to be made, but becaise it’s leg day and I want to progress