[Rich Ellis]

Thanks Clare and Oscar for the encouragement!

Yesterday was rest day, today was legs day.

When training is the first thing I do in a day I take my Pre-workout stuff together with a small amount of mainly carb food (e.g. a banana) then a (sort of) intra shake with whey protein, coco pops and a little honey early in the workout. Ateto little together with the pre-workout today and started the workout with a pain in my stomach in combination with a high readiness/motivation to train -an odd combination… got better after the shake.

Legs

Warm up with CARs, band reverse hypers and band leg curls

Assisted Nordic ham curls, monster mini band, two sets to fail, 19 and 18 reps

Landmine hack squats

19 * 45 kg, 16 * 47,5 kg, RPE 9,5

Dumbbell hip thrusts

16 * 43,1 kg (RPE 8), 22 * 40,8 kg (fail)

Landmine reverse lunges

10 * 45 kg, 8 * 47,5 kg, per leg, RPE 9

Reverse Nordics (1 minute rest)

19 and 13 reps, fail on both

Copenhagen Hagen plank static, 20 seconds each side

Standing calf raise landmine, 45 kg, four sets 15, 16, 19, 19 the two last to failure.

Hi mate – do you drink the cocopops? Or you stop to eat a meal?

[Rich Ellis]

Another silly long week already, and with it another late training session – pull this evening.

Really happy with my progress, strength is coming back pretty quickly now which is very rewarding!

Sorted my food prep, had my last meal, now a sleep and then it’s rest day tomorrow before hitting legs on Friday

[Rich Ellis]

Hi mate

Agree with Jord and Meg here, intra can be a great option, but not one to jump straight in with a large serving, rather build up and check your tolerance, and of course the impact it makes.

[Rich Ellis]

Push session tonight, and strength really feeling on the up which was nice!

Overhead Tri ext
Pushdown
Cuff laterals
Pec deck
Narrow grip push-up
DB lateral
Standing calf
Hangs

Food prep is all sorted for tomorrow, last meal just sunk, now time for sleep before leg session tomorrow evening

[Rich Ellis]

What did you go with mate?

Have you got your training set up sorted? Feel really welcome to post on here for opinions if that’s helpful.

[Rich Ellis]

Worth noting mate, as of 20:00 today, there’s a live Black Friday sale, so you can get your health supps with a discount!

Yes mate I’m going to get straight on it, get the basic supps nailed [/quote]
What did you go with mate?

[Rich Ellis]

Hi Lukasz,

How have you been getting on with this?

How have you found your movement selection, and the assigned volume?

[Rich Ellis]

Rest day today after upper and lower over the weekend

Just sorted food prep for tomorrow, and have one meal left this evening

Push session tomorrow which I’m ready for after a good sleep

[Rich Ellis]

Really really good leg session today, weights well up, knees continuing to behave, very happy!

About to eat, then sorting meal prep for tomorrow’s rest day, then a couple more feeds before bed

[Rich Ellis]

Worth noting mate, as of 20:00 today, there’s a live Black Friday sale, so you can get your health supps with a discount!

[Rich Ellis]

Really good upper session today

Couldn’t be any more simple, 4 working sets of each

Incline machine press
Upper back bias t-bar row
Machine shoulder press
JM press
Machine preacher curl

Two meals left this evening, legs tomorrow 💪🏻💪🏻

[Rich Ellis]

Thanks Rich! I have read every article i could find, and watched every video regarding DC that i could find from reliable sources like JP and Dusty Hanshaw. I have always modelled my training based on training principles from JP and Kuba and was coached by Meg and Kuba a while back, so i typically set my PPL training up similar to them, with 2-3 exercises per body part and 2-3 sets per exercise. I guess my biggest concern with DC is if it is too little volume, as i am only human and still have that little voice in my head saying more is better. I am not a bodybuilder by any means so i suppose i have nothing to lose by trying it. I think i will start with trying it as it is prescribed with a workout A and B, with a couple different variations to cycle through. I believe workout A is described as chest, shoulders, triceps, back width and thickness, and B is forearms, biceps, calves, hamstrings, and quads.

That’s great news mate, if you’ve worked with Meg and Kuba you will understand intensity which places you in a great spot for this style of training,

Ultimately you won’t know on volume mate, just like you didn’t with PPL.

I’d suggest that you always start on the lower side and creep up rather than starting too high. It gives you much greater scope for progression.

Feel really welcome to drop your sessions in here for comment.

[Rich Ellis]

Rest day nearly done.

Definitely one of the most challenging working weeks of my professional career. I’m shattered, but good.

Upper and lower sessions over the weekend

One meal left tonight, then a big sleep

[Rich Ellis]

Hi mate

Firstly, well done for taking the plunge and getting yourself in the gym.

What are your health markers looking like?

For me, I don’t think you need to be looking too much towards performance supplements at the moment, but getting your diet on point and your training lined up is key

It would be great to have an understanding of your health markers and where some supplements from the range might then really benefit you

[Rich Ellis]

Legsssssss

Good session this evening, one minor tweak to come next time around given I have legs again on Sunday.

Really enjoyed working hard with my knees feeling good

I’m resting tomorrow, just getting my food prep done now, then I’m sleeping