[Rich Ellis]

Rest day for me today as I was on the road all day.

That means the dreaded Monday evening session, which I won’t pretend I’m particularly relishing, but I’ll make it happen

All food and supps are prepped, last meal is on, then it’s bed

[Rich Ellis]

Agree with Marc and Clare, unless what you’ve been doing previously really warrants a revisit, don’t fall into thinking that you need a different training system for a diet phase.

[Rich Ellis]

Biceps and chest

I’m very happy with how today went. I’ve made a couple of tweaks to the set up of my movements and I am very very nearly there

I just need to substitute out one movement (smith press) which just won’t play ball as I start to load

A few options to put in its place, so will rotate until I find the best option

Sorted my food prep for tomorrow and Monday, one meal left this evening and then sleep

[Rich Ellis]

Hi mate,

I’ve been fortunate enough not to struggle with elbows, but my knees have been a mess and the cure-coming // Join-in combo had made a legitimate difference.

I would also encourage you to look at exercise selection and review your programming. Is there a particular movement that antagonists your elbows?

Also consider a good set of elbow sleeves mate, they can make a good difference too.

[Rich Ellis]

Leg. Day.

Good one tonight. Knees doing what I need them to, adductor still a touch tight on the leg press so remained cautious.

Prone leg curl
Banded quad press
SL hip press
45deg leg press
Ham hypers
Standing calf
Seated calf

One meal left tonight which I’m about to sink.

Bi’s and chest tomorrow

[Rich Ellis]

Depends how strong you are, how far you can take your sets, and what your recovery is like.

There are very few “hard and fasts” mate

[Rich Ellis]

Rest day today before taking on legs tomorrow

Food prep is sorted, supps are ready, one meal left for tonight and then bed

[Rich Ellis]

I’m with Meg, DC blocks are the one, and almost indestructible so will last forever

[Rich Ellis]

Delts and triceps today gang

IS press
Cable “Y”
Cuff laterals

Rope overhead ext
Stirrup pushdown
JM/French hybrid press

Food prep sorted for tomorrow, last meal sunk and now time for sleep

Resting tomorrow, then legs on Friday 🙌🏻

[Rich Ellis]

Mostly covered above, but it’s the easily digestible nature of it and the convenience tht really appeals to me

I often have it raw in a shake as I don’t typically get time to sit and eat a meal through the working day.

[Rich Ellis]

Back session today!

Was really up for this after my rest day yesterday, and my session started really well.

Second half was annoying due to how busy the gym was, ended up waiting a lot longer than I would have liked for certain bits of kit, but got it done

Delts and triceps tomorrow, food prep done, just on with cooking my last meal for tonight

[Rich Ellis]

Hi mate

I’ve had a tonne of good use out of the SBD 7mm sleeves, a really quality product

I have to say though, I recently moved to the Slingshot Gangsta knee sleeves, and they have absolutely changed my leg training. I’ve got beaten up knees and these have made such a difference

I don’t have any affiliation to them, I bought mine from the U.K. site, just an honest review. Exceptional product.

[Rich Ellis]

Resting today, and away with work so it’s landed well.

I’ll be back to it with a back session tomorrow, so looking forward to getting rested up and stuck into that

Food all prepped for my travels. Ready to go.

[Rich Ellis]

Hi Cameron,

If you like the look of it, and think it can benefit you, have a good go at it

What I would say, is that you are aware your arms are growing very slowly, be smart with your movement choices as they will get less attention in an U/L than even a PPL

[Rich Ellis]

Biceps and chest today

Split is working well for my joints recovering, I’m happy with the set-up, although this session needs a bit of fine tuning, I’ve tried every which way to make the movements work and as strength climbs it’s not happening

High cable stirrup curl
Low cable stirrup curl

Cable x-over
Flat machine press
Incline machine press

Also need to consider how sustainable running 4 days on the bounce is. I’m a long way from being strong compared to where I have been, but as things climb, it’s becoming harder to manage recovery

312lbs has stayed stable now for 3wks. Body weight is a secondary byproduct at the moment, it’s not a focus, but keeping tabs just so I know

Resting tomorrow, then in for back on Tuesday