[Rich Ellis]

Hi mate

This is usually due to not diluting sufficiently.

If you have it too concentrated, it will cause havoc with your stomach

Try increasing the amount of water you use, or of course, reducing the amount of HBCD

[Rich Ellis]

Hi mate

Why on earth would you be “going through the motions” and expecting that to yield the results you want?

Operate with excellent movement integrity, in a controlled, deliberate fashion, moving maximal load, progressively from session to session, without compromising the controllables.

[Rich Ellis]

Swapped tomorrows rest day to today as I’ve been down in London all day at a work event and just heading back

Got a good three day run at push pull legs starting tomorrow

One meal left tonight and a good sleep tonight despite the clocks changing!

[Rich Ellis]

I think deadstops are great where you have a slip in form from rep to rep as the set goes on.

Bish has made an important distinction around keeping tension through the pause of a movement

I think understand why you might perform a dead stop, and if it’s adding something to your desired outcome, or whether a pause might be better, or even continuous reps

[Rich Ellis]

Away with work tonight so no training today. Feeds have all been prepped so no issue there, and hopefully a longer nights sleep!

At it all day tomorrow so will swap my rest day on Sunday to tomorrow and get back to it on Sunday

[Rich Ellis]

Hi mate

This is of course a personal decision, but I think I would be approaching this a bit differently.

I’m not sure how demanding soldiering is in Singaporean service, but I’d probably be using this time to prepare myself for that.

A combination of various modalities of fitness training, whilst also building strength and power, all of which would be supportive in shifting your body composition.

Hopefully you will have opportunities to keep your training going through your period of service, and will leave in a fit and well conditioned state to be taking on whatever aesthetic focussed goals you then have.

It might even be that you are afforded provision to be doing a good amount of personally focussed training, and your goals can start being realised from there.

Just my thoughts mate, but of course just an opinion.

hi! this seems like a better idea since i dont really like the idea of a cut either since ive never done it before but im still open to trying.

as for singaporean service im not too sure how its like either but the only thing i see myself having issues with is my running endurance.

ultimately my goal is to gain as much muscle as i can before i am enlisted so should i still cut like the others have said & try to do some endurance training?[/quote]
You need to be in a calorie deficit if you want to drop body fat.

Some of the fitness based training modalities will have a high energy cost, which will help put you in an energy deficit, but you of course need to be mindful of your intake through food.

I think everyone is agreed that it is more optimal to start a muscle gaining phase from a leaner start point, but you are in quite a unique situation with your time constraint and then going into an unknown with your future demands

I’ve shared my view on how I would prioritise, but it’s what you want and what makes you happiest mate

[Rich Ellis]

Very happy with my leg session this evening

Very simple. But all movements I am able to work hard on and progress with no discomfort

SL Prone Leg Curl
45deg Quad Stance Leg Press
SL Hip Press
Ham Hypers
Standing Calf

Food prep is done. Away for a couple of days now and then back in on Sunday with my new session

Last meal in the oven, then bed

[Rich Ellis]

Hi mate

This is of course a personal decision, but I think I would be approaching this a bit differently.

I’m not sure how demanding soldiering is in Singaporean service, but I’d probably be using this time to prepare myself for that.

A combination of various modalities of fitness training, whilst also building strength and power, all of which would be supportive in shifting your body composition.

Hopefully you will have opportunities to keep your training going through your period of service, and will leave in a fit and well conditioned state to be taking on whatever aesthetic focussed goals you then have.

It might even be that you are afforded provision to be doing a good amount of personally focussed training, and your goals can start being realised from there.

Just my thoughts mate, but of course just an opinion.

[Rich Ellis]

Yesterday was a rest day, and has me nicely freshened up for legs today.

Early start this morning and a long day ahead, it looking forward to getting it done later on this evening

[Rich Ellis]

The GM will be great for your erectors, but you don’t get the same stress through the upper back though as there’s no load carried through the arms

[Rich Ellis]

I think this is a good call mate if you’re enjoying the programme, are relatively new to it, and still progressing.

[Rich Ellis]

Pull day!!

Really good one today, very happy with my session

Chest supported high row
Stirrup lat pull down
Low pulley upper back row
Corner bar row (straight handle)
High stirrup curl

3 work sets of each. Numbers up, body felt compliant

Rest tomorrow, one meal to sink now and then sleep

[Rich Ellis]

There’s not a right or wrong here mate

As Phoebe says, if you can recover from it, and provide enough stimulus to progress, then an upper/lower will serve you well

If however you’re making good progress with your PPL set up, don’t feel pressured to switch

No one split is “better”, I think sometimes people think it’s “cool” to be on the more specialised splits. All of them serve a purpose. Pick the one tht best suits your current position, roll with it, then modify

I’ve just really been enjoying the density day split and I think thats still be pretty high frequency or am I wrong. However I find making progress fun so just want to make as much progress as possible [/quote]
Are you progressing on the density day split?

[Rich Ellis]

Push session this evening

IS Press
Cuff laterals

Tricep overhead ext
Tricep pushdown

Med grip flat machine press
Dips

Really good session, moved everything up really nicely.

Food prep done and meals in, bed now, pull session tomorrow

[Rich Ellis]

There’s not a right or wrong here mate

As Phoebe says, if you can recover from it, and provide enough stimulus to progress, then an upper/lower will serve you well

If however you’re making good progress with your PPL set up, don’t feel pressured to switch

No one split is “better”, I think sometimes people think it’s “cool” to be on the more specialised splits. All of them serve a purpose. Pick the one tht best suits your current position, roll with it, then modify