[Rich Ellis]

I’m with Nath and Oscar here mate.

Is there a need for you to be at two different gyms?

If there is, I’d probably do one rotation in gym A, and one rotation in gym B.

[Rich Ellis]

Push session this evening

Still nicely creeping everything up. Shoulders were a bit iffy tonight though so total session volume was only 14 work sets.

Got some salmon in the oven and then it’s bed

Back session tomorrow that I’m hyped for

[Rich Ellis]

Hi mate,

This is an ace approach if you have the kit that can facilitate, but it doesn’t seem like you do, so remove that as a factor.

Set your sessions up to represent your physique goals, and wha your body allows you to do.

Work super hard, be smart with all of your recovery factors, nail your food, be consistent, get hyooooge.

If you’re already at that stage where you really do need to worry about the finest of details, look for a gym that has the kit you require.

[Rich Ellis]

Rest day today, and feeing nicely recharged. Looking forward to a good sleep ahead of push tomorrow

All supps and meals are prepped,
Just one meal left for this evening and then it will be an early night.

[Rich Ellis]

Hi Erik

What are you basing going through the different sleep cycles on? Do you get any objective feedback?

Ryan’s point shouldn’t be ignored, especially if you’re a bit bigger guy/have a thick neck.

When you say you go to sleep at 2am and wake up at 11pm, is that a typo? That sounds like chaos for your sleep consistency.

[Rich Ellis]

Legs!

Really good session tonight. Knees are doing really well.

I’m going to reintroduce a squat next session as I’m now confident my quad is ready to roll and my knees are being very good to me

Resting tomorrow, then back after push on Thursday

Food prep is all done, last meal is in the oven, then it’s time for bed

[Rich Ellis]

I like these as well mate, just be sure that you are very consistent with your set up and be disciplined with your body angle as it’s easy to manipulate your angle of pull as things get tough!

[Rich Ellis]

Arms. That’s right…. Arms!!

Two isolation Tri and two isolation bi movements, 18 sets in total

Just in with food prep and my last meal and then it will be bed before legs tomorrow evening

Loving this right now!

[Rich Ellis]

Hi Adam,

The timing of your MPSMax will depend on your other meals. Most will try to put it somewhere near the middle of your pre-workout and post-workout meals.

With this in mind, pre and post training meal timing will dictate where your MPS goes.

Hope that’s helpful mate

Thanks big man 😃

Say I have pre ( COR & whey) at 11

Train at 12

Have MPS max at 1/1.15

Then post workout about 60-90 mins post workout [/quote]
Hi mate

If we assume your session is 2hrs long (12:00-14:00) and the set up is as you’ve suggested above, I’d go….

Pre-meal at 11:00

Train at 12:00 (start sipping sustain)

MPSMax at 13:00

Finish sustain by 13:30

Post workout meal 15:00

Personally I would move everything 30mins earlier, but that’s your call on what feels good mate

[Rich Ellis]

Had a back session today and really enjoyed it

Everything has nicely crept up so job done

Low pulley stirrup row
Neutral Pulldown
Upper back Pulldown
HS upper back row
Barbell row
Hyper extension

All meal prep and supps prepped for tomorrow

Got one meal left for tonight and am going to catch up on UFC 290.

I’ve seen some of the results and am thoroughly unimpressed!

[Rich Ellis]

Hi Adam,

The timing of your MPSMax will depend on your other meals. Most will try to put it somewhere near the middle of your pre-workout and post-workout meals.

With this in mind, pre and post training meal timing will dictate where your MPS goes.

Hope that’s helpful mate

[Rich Ellis]

Nice push session today

It’s really starting to feel as though I’m going to be able to get strong again without having to give so much attention to injury risk

Today went

HS Inc press
X-over
Cuff laterals
Smith JM press
Reverse grip football bar press

16 work sets in total.

One more meal left this evening and then a good sleep before a pull session tomorrow

[Rich Ellis]

Hi Arron,

What approach did you take here, and how did it go?

[Rich Ellis]

Missed yesterdays update due to being away with work and god awful WiFi and signal.

Rested up yesterday, and the same today.

Spent the day at Silverstone and being a big F1 fan, that was awesome.

Lots of driving though and suitably tired now

One meal left to sink, then a good sleep with a push session tomorrow afternoon

[Rich Ellis]

Spend some time on your preferred option,
Then when tht stalls, back to DB press, or onto the the machine variation.