[Rich Ellis]

Pull session today – as with Push, very much back to basics.

Good movements, pleased with how I’m moving, nothing “wrong”, other than being weak.

Time to knuckle down and get the work done

Not much on the cards for this evening other than feeding, then another bit of a lie in tomorrow thanks to the BH!

[Rich Ellis]

Really good push session this evening. Long day doing “stuff” but really enjoyed the end of day blow out.

Simple simple, but creeping numbers

It’ll come

Big pull session tomorrow which I’m very looking forward to

[Rich Ellis]

Hi mate

Have you tried different sleeping positions? Utilising things like V pillows might be really helpful in finding comfortable/supported positions that keep you stable through the night

[Rich Ellis]

Rest day today after three on the bounce, one of those being legs yesterday!

Tired today, so glad of the rest day.

Just sat down, one meal left this evening and then sleep before a push session tomorrow – sadly not at UltraFlex 😤😂

[Rich Ellis]

Good job getting the cardio done mate!

Pleased to see you’ve settled well into the new session,

How’s food looking at the moment?

[Rich Ellis]

Legsssssssssss

Really good substitute dropping the walking lunges for split squats, although they were humbling!

Just run through food prep, got a rest day tomorrow before the long weekend lands

One meal left tonight and then sleep time

[Rich Ellis]

only now i see i havent covered enough details, thank you for taking your time to ask these details

grappling ill be dropping it to 2-3 trainings where ill be going light so i dont injure myself and surely not fucking up any muscle recovery

i did held the physique especially the larger muscles and i am on 300 test, i hold up to 92-93 kgs with details in quads and visible abs and all that, its personal preference to not want more weight rn, its my usual offseason

yes, regarding gym training i changed the volume, not anything else

the bodybuilding show ill be doing to look at least decent, no fat glutes but not deep striations either, my best look on stage yet has been around 85kgs, so yeah, its more inclined cuz of the love for the sport and stage feeling

Hi mate

If that’s the case I think you need to just see what’s progressive for you.

Drastically increasing volume going into a deficit will be a challenge, but understanding if you have more capacity for volume will come with your new set up, how you recover, and how you progress.

[Rich Ellis]

Arms today which was a decent session and never takes as long as the others or brings the same level of battered, so ideal before tomorrows leg session

Just sorted food prep, one meal left to have this evening and then it’s sleep time

Another long week already, but lapping it up

[Rich Ellis]

Hi mate,

Are you going to be dropping the grappling back down to nothing during your prep?

Have you held your physique through the period of grappling being the focus, or have you taken an understandable step backwards?

Is the only thing that’s changed training volume? Or have you shifted split/frequency?

Are you doing the bodybuilding show to be the best you can be at bodybuilding, or do you just enjoy the sport and want to challenge yourself to get back on stage?

[Rich Ellis]

Pull session this evening

Good session but want to start shifting to some freeweight variations (row and hinge) which needs to happen now.

Sorted food prep and supps for tomorrow – arm session in the evening.

About to sort my last meal and then hit the sack.

[Rich Ellis]

Hi mate

I’m with Nath on the heavy carb meal the night before.

I think if you’re going well as you are, that’s all good, but again, agree with Nath that cream of rice is really quickly digesting and will easily give you more carbs than a single muffin if you require more

I’d be tempted to switch from an EAA to MPS max or pepto pro

If you stick with just the muffin, I’d probably start sipping my intra carb before your workout begins.

[Rich Ellis]

Rest day today before getting into my pull session tomorrow

Food prep is all sorted and I’m just about to get my last meal on before it’s time to sleep

[Rich Ellis]

Hi mate.

If this is progressing for you, no issue.

I don’t see a problem with the rep ranges, see how tht works for you, but looks good to me.

Get it done mate

[Rich Ellis]

Really really good push session over at UltraFlex Derby today.

First time over there and highly recommend.

Very welcoming staff, very nice atmosphere in the facility with respectful yet hard working members

Really nice range of kit, which was great for me with my beaten up shoulders. Pieces I could really get stuck into and just work hard

It’s a bit too far away for me to be a viable training option as a permanent base , but will definitely be back.

Food prep is underway, two meals left this evening, then straight into a long week.

[Rich Ellis]

Hi mate

Big drops are not uncommon at the start of a diet, but a little will depend on how drastic a shift you have had in total calories, macros, and then any other factors tht might prove influential