[Rich Ellis]

Rested up today after three on the bounce.

I’ve got a bit of a disturbed week this week with work commitments, so looking forward to getting off to a good start with push session tomorrow

Just working on food prep for tomorrow, and then working through the rest of todays meals

[Rich Ellis]

Hi mate,

Help us understand what you’re doing on the cables and what you mean by “awkward”?

[Rich Ellis]

Hi Ellen,

How have you found this set up? Are you progressing well through the movements ?

[Rich Ellis]

End of the week update. Morning weight 85,05kg with about 6 and a half hours of sleep so pretty tired but work has to be done. Morning cardio still done and I’m currently all for it. Great pull session went down and progression was taken all across the board. Posed after workout and I’m very happy with the shoots. Decided to increase the food on a high day also. So 25g of carbs increase on High and Medium days and 10g of fat added in my low day. Will also try to keep the cardio at 6x a week and just 8k steps through the day. Progression is being taken on all the sessions so thats what I’m all about. Will post some pics bellow if the all will let me.

@kristof.sajn on Instagram

Great job mate, looks like you’ve got a really good handle on things.

Look forward to the pic update

[Rich Ellis]

Really really good leg session today

I’ve increased the density of failure points by introducing rest pause sets in place of the more standard back off set

Single leg Leg ext
Banded quad press
45deg leg press
SL hip press
Prone leg curl
Ham hypers

Standing calf
Seated calf

Resting tomorrow, and one feed left this evening

[Rich Ellis]

Pull session done, and a real mixed bag. My machine beard stuff was ace, my free weights were embarrassing.

I’ve been away too long. Time to get serious.

[Rich Ellis]

Hi mate

I use whey and CoR as a shake for my pre and find it incredibly easy. It’s not heavy at all, just like drinking a shaker of water

Give it a blast as close to waking as you can before you get yourself ready

[Rich Ellis]

Push day today guys

Cable Y’s
IS press
Kneeling cable laterals
X-over

Machine incline
Machine shoulder press
Machine flat press

Cable Tri ext
Cable OH ext

Everything progressing nicely apart from shoulder press. That’s been a stall over a couple of sessions now, and it’s starting to pinch, so I’m chopping it out

Just on with food prep and then one more feed before bed

Pull tomorrow 😍

[Rich Ellis]

Hi guys,

For some reason it won’t let me post a pic on here so just put it on my IG page for you (that’s not a cunning way to entice followers 😂)

bigbenchre

[Rich Ellis]

Agree mate, most brands will have territory sales teams/account leads, and if they don’t, there will likely be an agnostic provider.

[Rich Ellis]

Good and needed rest day today.

Just got my meal prep sorted, now onto my last meal and then bed.

Back in with push day tomorrow

[Rich Ellis]

Hi mate

Agree with the gang.

30g ish MPSmax/EAA a touch before you start, carbs through the workout

Spread the remaining protein amount across your meals

[Rich Ellis]

Really good leg session this evening

Currently it goes

SL Leg Ext

Banded split stance horizontal press

Banded horizontal quad press

45deg leg press

SL hip press

Prone curl

Ham hypers

Standing calf
Seated calf

One tweak coming I think and then it’s where I want it

Resting up tomorrow after a really good rotation

Food prep is sorted, just about to sort my last meal and then it’s sleep time

[Rich Ellis]

Yesterday was a pull session, I’ve restructured it a bit as I just missed the free weight bits …. I love my rows

Rear delt Pulldown
Chest supported upper back row
Stirrup lat Pulldown
SA machine low row
Barbell row
RDL

High cable curl
Low cable curl

Now just going in for legs, and then a needed rest day tomorrow

[Rich Ellis]

Really good push day today after a rest yesterday

Started with my usual bits to wake my shoulders up, and then got into it

Cable Y’s
IS Press
Kneeling cable laterals
X-over

Machine shoulder press
Machine incline press
Machine flat press

Cable tricep ext
Cable overhead Tricep ext

All food prep done, two meals left this evening, then sleep before legs tomorrow evening