[Rich Ellis]

Excellent push session tonight, the best it’s been for some time

X-over press
Cuff laterals
Inc machine press
Flat machine press
Overhead Tri ext
Cable pushdown

One meal left tonight, then a good sleep

Pull session tomorrow afternoon

[Rich Ellis]

I’m confused Sam, you spoke about moving to a full body?

How has this been going? Are you progressing?

I’m now curious what stimulated your thinking to shift to a full body, as this is two stages on?

[Rich Ellis]

Really really happy with tonight’s leg session.

Knees feeling really good with the higher rep work

Back and sorted all of my meal prep and supps for tomorrow. Now just cooking my last meal

Push session tomorrow evening which I’m looking forward to

[Rich Ellis]

Hi mate

Oscar has given some great context here.

There are lots of guys that find 3-4 sessions a week give better returns than 5+ sessions.

If you nail the things Oscar has highlighted, there’s no reason that extra recovery won’t do wonders for you.

Set your programme and get after it

[Rich Ellis]

Rest day today which will be well appreciated when I get into my leg session tomorrow

Got my meals all prepped and about to sort my last meal for tonight before an early night

[Rich Ellis]

Just keep at it mate and make progression small and frequent

At some point you’re going to run into a plateau, it’s at that point you can substitute movements or alter rep
Ranges, but as Meg has said, whilst you’re progressing, embrace it!

[Rich Ellis]

Another good session today, pull ticked off and a good start to the training week for me.

Resting tomorrow, food prep sorted, and my last meal just on now

Going into legs on Thursday and got some numbers to beat.

[Rich Ellis]

Hi mate

I think this depends how you set up your meals

Most of us that use an intra will have our pre workout meal c2hrs before training. I’d then go 20-30g MPSmax/EAA c5-10mins before you start training, and then sip your carb through the session.

As the gang have said, Sustain and Performance Fuel are both excellent options, with Sustain being the king of kings.

Again, as pointed out by the team, make sure you use plenty of water to ensure there’s no digestive issues

Great products and strategy if required!

[Rich Ellis]

Really good push session this evening, very happy with all of my movements, how I’m progressing, and how my body is holding up

Not long back, food and supps are sorted for tomorrow, I’ve got my last meal on just now, and then it’s sleep tike before tomorrow’s pull session

[Rich Ellis]

Hi mate,

I’m with Kuba here, Sustain is the best of the best, and my absolute go to.

Performance Fuel is another excellent option, and a little more cost effective.

Whichever you go with, please be mindful of the amount of water you add to the carb powder. If you make it too concentrated you are more likely to have digestive issues

Both excellent options though mate

[Rich Ellis]

Still nothing unfortunately mate

[Rich Ellis]

Rest day today for me, and I’ve managed a good bit of downtime

Meals and supps are prepped for tomorrow, about to get my last meal on, and then it’s an early night

Push tomorrow

[Rich Ellis]

Hi mate

Your pics aren’t showing

[Rich Ellis]

Legs dusted

Really good session today, pushed everything up from last session and added a cluster to leg press

Two meals left tonight and then sleep

Resting tomorrow and hopefully not too much to do, so will try to get some proper downtime

[Rich Ellis]

I’m well lined up with Clare’s list

If you have any struggles with your joints I’d include Join in or Osteo pro as well