[Rich Ellis]

Gooooood pull session tonight

Chest supported upper back row
Dead stop barbell row
Low pulley row
Neutral grip Pulldown
Overhand Pulldown
High cable curl
Cable hammer curl

Just on with my last meal, then sleep. Leg session tomorrow, some new sleeves to try out 😎

[Rich Ellis]

Hi mate

When you say that bro split works for you, it’s evidently not working for your leg development (your own assessment).

We obviously have no idea how you train, but if we take at face value that you have all areas covered, the one you haven’t factored/trialled is increased frequency

Just an observation

[Rich Ellis]

Hi mate

Is there a question here or are you just informing us of what you’re doing?

[Rich Ellis]

First full day of eating back today.

6kg down from the two days of hampered eating. Obviously majority being food weight, water, glycogen, but frustrating because I was literally a day into my push up.

Clear run now, right on it.

Really good push session this evening, no loss of performance, so I’m happy.

X-over press
Cuff laterals
Inc machine press
Dec machine press
Overhead cable ext
Rolling cable extensions
DB laterals

Got my food sorted for tomorrow, just having a few minutes down time, then last meal and sleep

Pull session tomorrow 🙌🏻

[Rich Ellis]

Hi mate,

Whilst heeding the advice around your general weight gain that Kiera and Oscar have given you, you have a few options with the lift.

1) Operate across a different rep range. Maybe 8-10 for a while.

2) Switch out to a different variation. SLDL or RDL would be obvious choices.

[Rich Ellis]

Rest day today. Feeling a good bit better, hoping to be back to 100% by morning and ready for my push session tomorrow

Sorted all my meals, just one feed left for this evening and then sleep for me.

[Rich Ellis]

Hi mate

Unless there’s significant value in you having two days in a row off for your studying, I’d probably just opt to roll alternate training and rest days.

Ultimately do what works best for getting your results in the best place possible, but if it’s inconsequential, I’d go alternate

Hope the exams go well mate.

[Rich Ellis]

Hard leg session today!

Woke up in the night feeling very off colour and with a dodgy stomach. Still not right now, I won’t eat again today to reduce stress as much as possible

Hoping it’s a 24hr thing and I wake up good as new

None the less, got the job done

Glute ham drag back
Prone SL curl
Mid stance leg press
Single leg leg press
RDL
GHR // Bent knee hypers
Standing calf

Resting tomorrow. Just sorting my meals for work and then it’s sleep for me

[Rich Ellis]

Totally agree with Clare. There are much much better carb options now.

Sustain is vitargo based, performance fuel is HBCD, not far superior options mate.

[Rich Ellis]

Really good pull session this evening.

I’ve had two days off at the expo, which was tiring, but a break from lifting, so I was extra hyped – nothing like mixing with a group of freakazoids to give you a kick up the backside!

Yates chest supported Pulldown
Pendlay row
Upper back row
Chest supported SA low row
Neutral grip Pulldown
High cable curl

Just finished my food prep, and about to put my last meal in

Legs tomorrow 🙌🏻

[Rich Ellis]

Hi mate

What does your rotation look like?

Help us understand what your training week looks like

There’s definitely ways to make both lifts work in one training week

Currently doing

Push

Pull

Rest

Push

Arms/calves

Legs [/quote]
Potentially stupid question, but where do you intend to put a second squat with only one leg session?

[Rich Ellis]

I could be wrong but I think it’s a Gym Shop piece mate.

If you have a heavy cable stack, that braced with a bench will probably get pretty close (if it’s the piece I think you’re referring to).

In all honesty though mate, and you will hear Jord say it too, most people really don’t need to be focussing on that level of nuance.

Learn to train super hard, get incredibly strong across rep ranges, execute movements well, then worry about the cherry on the icing on the cake

(I obviously can’t see your physique, it may be that you’re a super freak, in which case ignore me 😃)

[Rich Ellis]

Expo done!

Really good weekend catching up with the team and chatting to people who love this lifestyle.

Very blessed to be a part of the TBJP crew, and very much looking forward to the next event.

Got everything sorted for tomorrow, about to hit my last meal and then get myself to bed for a good sleep

[Rich Ellis]

Hi mate

What does your rotation look like?

Help us understand what your training week looks like

There’s definitely ways to make both lifts work in one training week

[Rich Ellis]

Day 1 of FitExpo done and dusted

Really really good to hang out with the gang, and great to see both new and familiar faces

Rested from training, and will do the same tomorrow, back in the gym on Monday.

Sleep now ahead of day two