[Rich Ellis]

Hi mate

Really like your approach with the carb mix

I’d probably put the creatine with your post workout shake,

I’m a big fan of MPS Max, and like the team,
Have this as a separate shake knocked back
In one go.

[Rich Ellis]

Looks good to me mate

How are you for the other sessions if you’re training from a home gym? Do you have enough variations?

[Rich Ellis]

Later than planned, but a really good pull session this evening.

Weight is coming back on nicely post illness last week, and food continues to crank steadily.

Just sorted food prep for tomorrow, and now sorting my last meal before I sleep.

Leg day tomorrow with the new sleeves, looking forward to edging the numbers up.

[Rich Ellis]

Agree with Clare mate.

Still give your training the same focus and structure, still approach it the same way.

Get your food on point and a really strong understanding of what foods work well, how much food you need, what activity you need etc…

Get yourself to a point to really maximise that push up and it will be well worth it

[Rich Ellis]

Rest day today

Got all my food prep sorted and about to sort my last meal of the day

Into the first of three training days on the bounce tomorrow, kicking things off with a pull session

[Rich Ellis]

Hi mate

For a complete back you need a bent over row or a deadlift movement.

If you are able to complete these movements without injury risk, you should look to programme a variation in.

[Rich Ellis]

Hi mate, what does the rest of your session look like?

[Rich Ellis]

Push session after two rest days, and it felt great.

Cable crossover
Cuff laterals
Incline machine press
Decline machine press
Rope extensions
OH rope extensions
DB laterals

Really enjoyed the session, but my second press isn’t quite right. I’ll be swapping decline with something else, it’s just not doing what I need it to

Resting again tomorrow, then into three on the bounce which I’m excited for.

Meal prep underway, one meal left tonight , then sleep

[Rich Ellis]

I agree with the gang as well mate.

You’ve put on a significant amount of body weight, and if performance has improved over time with standardised variables, you can bet your bottom dollar a chunk of that is muscle.

As the team say, now it’s time to start again, lean down, see where you’re at, and dive into the next push.

Exciting times !

[Rich Ellis]

Hi mate

I like this. Get stuck into it and give it all the respect it deserves with your controllables.

Let us know how you go mate

[Rich Ellis]

Rest day again today guys.

Still away with work and looking forward to getting back tomorrow for a push session

Nothing to report other than sticking with my meals and managed to get a little walk in today.

[Rich Ellis]

Rest day today gang and welcome after three on the bounce

Feeling really good after the slight illness at the start of last week.

Two rest days now, and then back into it on Tuesday with a push session

Food prep all sorted and good to go for a few days away with work

[Rich Ellis]

Hi Tom,

Can we get some pictures please mate?

When you say you’ve tried every rep range and a variety of splits, how exhausted have they been?

How have you programmed? How has diet been? How do you train, from an intensity and execution perspective?

It’s really easy to say “I’ve tried everything”. Often people haven’t done what they think they have.

I don’t mean to be patronising, but there’s no context with training history or level of physique development.

[Rich Ellis]

Mega leg session this evening.

Trialling some new sleeves and they have legitimately changed everything

I’ve not done a squat movement for as long as I can remember but was able to comfortably do belt squat today so I’m disproportionally excited

Glute ham drag
Prone single leg curl
Quad stance leg press
Belt squat
Narrow stance RDL
GHR ss Bent Knee Hypers

Standing calf
Seated calf

One meal left this evening, then a couple of rest days before falling back in with push on Tuesday

[Rich Ellis]

Hi mate,

Don’t worry at all. Choose one, commit to it, run it to ground.

You can swap them round when you stall.