[Rich Ellis]

I would consider moving more towards a constant with your food rather than figures being “around”

I know it might seem a pain to get it lined up, but once it’s done it’s a very helpful tool to enable you to manipulate your recovery and rate of gain.

[Rich Ellis]

Leg session today, and a really good one

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

Just on with meal prep and then last meal.

Couple of rest days now and then my push session on Thursday

[Rich Ellis]

Good pull session today that has given me clarity of final iteration of this session (I’ve been messing around with some of the free weight movements)

I’ve got legs tomorrow, which is quickly becoming a favourite now my knees are behaving.

Food prep is all done, two meals left tonight, just about to put my steak in now.

[Rich Ellis]

Your proposed changes for rotation 2 that you shared aren’t altering the bias of the session significantly though.

[Rich Ellis]

It doesn’t sound like you did anything “wrong” at all, and indeed afforded this guy a lot more consideration than you got back.

You can’t legislate for crappy people mate, it sounds like you were respectful and doing your thing.

Don’t worry about it.

[Rich Ellis]

Hi mate

Why split are you working on?

If you’re “small everywhere”, we might think you’re relatively new to training and still running a full body or an upper/lower?

[Rich Ellis]

Rest day today which is well timed.

Pull tomorrow and legs on Monday to look forward to

Meals going in nicely and catching up on some work

3 feeds to go and a bit of downtime tonight

[Rich Ellis]

Hi mate,

How consistent are you with your food?

Statements like “I aim to get minimum 2g protein per kg BW” make me think things aren’t locked in every day, but have some daily latitude.

Are you applying the same rigour to your nutrition as you are your training set-up?

[Rich Ellis]

Push day in the books

Cable Y’s
IS Press
Kneeling cable laterals
X-over
Machine incline press
Machine flat press
Dips
Cable extensions
Overhead cable extensions

One meal left tonight and then a bit longer sleep

[Rich Ellis]

3 days out and back in with legssssssss

Very good session, properly emptied the tank on higher rep and rest pause work

Only four movements (18 fail points) for thighs and two (10 fail points) for calves

Just sorting food prep, last meal, and then it’s sleep ahead of push tomorrow

[Rich Ellis]

Love Kuba’s last paragraph … exactly that. Get brutally strong

[Rich Ellis]

Hi mate

I think it depends how deep in the hole you are

As the group have said, there are a number of different approaches, and each can have their place

Try your selected style, see how that helps things, then that’s knowledge added to your stock.

[Rich Ellis]

Last rest day. Just on with food prep and then some work to catch up on.

Legs tomorrow, and itching to get after it

[Rich Ellis]

Rest day today and down in London again with work

No training tomorrow either, then back to it on Thursday

[Rich Ellis]

Yep, jump on the main website mate and you will have full access