[Rich Ellis]

Agree with oscar, but I would also probably consider cable and machine variations before a DB variant

[Rich Ellis]

Rest day today guys ahead of a push session tomorrow

Just about to get my last meal done and then it’s a much needed sleep.

[Rich Ellis]

Hi mate,

There’s lots of good brands and often some have specific pieces that stand out over others.

As a value for money, high quality range, I think you’d do well to consider gym shop kit.

If there are no budgetary constraints, Oscar has named a few of the top brands

[Rich Ellis]

That was a late one. Much later than I Would normally like, but got it done.

Pull session ticked off, rest day tomorrow

Now need to head back and sort tomorrow’s meal prep, then feed and sleep!

[Rich Ellis]

I totally agree with Oscar here. You are clearly doing very well off the PPLA split, so please don’t be hasty to look for more.

As we get more and more developed, the purple patches become less sustained and less amplified. Whilst you’re in one, milk it.

When things stall, analyse why, don’t try to pre empt the answers now, you likely won’t know them as well as you will when it comes about

[Rich Ellis]

Legssssssss

Annoyed that a critical machine to my programming (old knees!) was out of order today so I had to move things around.

I still had a very good and productive session , but not exactly as planned

On with my food prep now, then last feed and bed

[Rich Ellis]

Totally agree with the gang.

Be patient with your progress on the movements mate, don’t try to jump too much between weeks, be consistent with small but consistent progressions in reps or load.

Also consider that if you have multiple rotations, you are likely to eek out progress over a longer period than if you have one set of movements that you will exhaust.

That doesn’t mean it’s “better” to have a rotation, there are merits to both approaches, but just be cognisant that a stall will almost certainly come sooner with a single set of movements than if you have a rotational plan

[Rich Ellis]

Rest day, but a very long work day today!

All my food is prepped, I’m just waiting for my last meal and then it’s bed before legs tomorrow

[Rich Ellis]

I’m in with the gang too mate. Optimise recovery during this period – leave the intra in!

[Rich Ellis]

Another good push session today.

Cable Y’s
IS Press
Cable laterals
X-over
Machine shoulder press
Machine decline press
Cable overhead tricep ext
Cable tricep pushdown
Close grip machine press

Just sorted food prep, got my last meal ready, then it’s bed and a rest day tomorrow

[Rich Ellis]

Hi mate,

My personal strategy would be….

Easily digestible meal 90-120mins pre workout (I usually have whey iso and CoR)

As I’m warming up/first half of session 22g (1 serving) MPSmax, 10g EAA, 50g Sustain, 6g Creatine

Post workout (within 15mins of finishing) whey iso and easily digestible carb

Obviously the amount of intra carb (sustain) will vary, but from the aminos perspective, that’s my preference

Hope tht helps mate

[Rich Ellis]

Really good pull session today. I’m going to swap barbell rows out for conventional deadlifts, but sub max. I’m not strong at the moment and I need to build that base back.

Low pulley upper back row
Barbell row (swap for deadlift)
Upper back machine row
Chest supported low row
SA chest supported lat row
Stirrup Pulldown
High cable curl
Stirrup cable curl
Standing calf raise
SL standing calf raise

Meal prep is sorted, just one meal left to go tonight which I’m about to cook before sleep

Push tomorrow 🙌🏻

[Rich Ellis]

Are your plates and DBs metal mate? Check out some strong magnet blocks if they are!

[Rich Ellis]

If the squat options aren’t workable, go with the two press variations mate, particularly if you’re biasing one very heavily towards quads with your stance selection

See how you go

[Rich Ellis]

Ace leg day today!

Prone leg curl
Banded split stance leg press
Banded quad press
45deg leg press
Belt squat
SL leg ext
Hammy hypers
Standing calf raise

One more meal left this evening , bit of downtime before bed. Big pull session to go after tomorrow