[Rich Ellis]

Rest day today, much needed, very well timed.

Other than a walk for an hour with the dog, and some household bits that needed doing, I’ve not done a huge amount of moving, so looking forward to training tomorrow nicely refreshed

Two meals left now this evening.

[Rich Ellis]

Hi mate

I’m with the guys here.

You don’t want the gain to be too fast, but more consistent.

0.5kg a week would be great, done consistently over 20-30wks depending on where your composition sits.

Your rate of gain will influence your caloric increase. But fully agree that an initial 300-500 will give you a good start.

I wouldn’t worry about trying to put a number on “maximum” amount of muscle you can gain. Just consistently go at it mate.

[Rich Ellis]

MUCH better session this evening.

Legs tonight, very happy with the session.

Looking forward to a rest day tomorrow

One meal left tonight, then a good sleep

[Rich Ellis]

Bit of a blend of answers from me.

Agree with the gang that it’s time to shift to upper lower, but also agree with Kristian that you really need to interrogate how across all your recovery variables you are?

[Rich Ellis]

Pull session today. Mixed bag

Pretty disappointed with the last two days of training , need to put an end to the poor run

Last meal just being cooked, then sleep ahead of big leg session tomorrow

[Rich Ellis]

Hi mate, I can’t get the hyperlink to work

Would you like to DM me (bigbenchre) on IG and I’ll happily take a look for you.

[Rich Ellis]

I agree with Clare mate.

It’s for you to decide what you want from this lifestyle. Your coach can advise what might be “best” for x, y, or z aesthetic result, but ultimately it’s you that is defining what you want.

[Rich Ellis]

Worst push session in as long as I can remember. Just as I thought it was all sorted 🙄

Back to the drawing board….

Heading home now for food prep and my last meal. Pull session tomorrow

[Rich Ellis]

Agree with Bish and Kam here.

There’s loads you can still do to maintain muscle, but also to work in some movements that might otherwise not have been a priority.

[Rich Ellis]

Rest day today guys. Meal prep is sorted, just cooking my last meal for tonight and then it’ll be sleep

Push session tomorrow

[Rich Ellis]

Legsssssss

Very good session tonight

Prone leg curl
Leg press
Sumo leg press
Split squat
Ham hypers

Most importantly for me, knees are letting me work hard, so I’m not getting greedy and looking for new movements

Resting tomorrow, food prep is sorted, just about to get into my last meal and then sleep

[Rich Ellis]

Yep. With Kuba here!

[Rich Ellis]

Very good pull session today, really happy with how all of the movements felt

I think they’re coming around a bit too quickly now, so for push and pull im going to introduce rotational variations so I have an “A” and a “B” session,

Legs I will leave the same as I don’t have the luxury of that many movements I can use without upsetting my knees at the moment so will keep plugging away with that set up that is working nicely right now

Sorted all of my meal prep , and I’ve had my last meal so now bed time

Legs up next 💪🏻

[Rich Ellis]

Mate – malted chocolate (maltesers) and blueberry muffin. Job done!

Big variation to keep things fresh, both absolutely on point!

[Rich Ellis]

Good push session today

Cable x-over
Cuff laterals
Seated DB laterals
Rope OH Tri ext
Cable Tri pushdown
Spoto press
Decline press

The decline press I experimented with the grip and did a hybrid style. For the first time in however long I could bench press without pain. Let’s see how it hold up when it gets heavy

One meal left tonight, little bit of downtime before that