[Rich Ellis]

Good upper today. Bit of tweaking to do with the chest work in this session , but pretty much bang on with it all

Away with work on Tuesday so flip flopped the week, training tomorrow, resting Tuesday, then lower / upper respectively on Wednesday and Thursday

Meal prep is all sorted, one more to sink in about an hour, then sleep time

Hows the diet looking like right now bud?

[/quote]
Sorry mate. Missed this!

Current training day set up is

M1
60g Whey,
200g mixed berry frozen
75g oats
10ml olive oil

M2
150g salmon, 100g chicken
125g rice
100g apple or blueberry
75g cooked veg

M3
250g Chicken
125g rice
50g veg cooked
10g olive oil,
20g raisins

(Intra)
20g Clear Iso,
20g MPSMax,
80g perfomance fuel

(Post)
45g Whey,
140g cream of rice
150g mixed berry
15g almond butter

Pre bed
300g Beef Mince
100g rice
50g kimchi / sourkrout
100g carrots
100g passata
100g mixed berry

[Rich Ellis]

Upper session done and dusted.

Really good session tonight, strength nicely and steadily rising, body nicely behaving.

Food prep done for tomorrow, just about to get my last meal and then it’s sleep time for me

[Rich Ellis]

Hi mate

As Louis says, I’d go 2 on 1 off

Please put your triceps with upper mate, leave biceps with lower.

I’d like to see another set on the squat press too, or if not, an additional press or squat variation.

if i were to add triceps onto upper like you said do you think i should also program in a tricep compound such as a dip or jm press?[/quote]
Hi mate

I’d probably go 1 set of single arm pushdown, 2 sets of JM press

Dips will crossover into chest work, so depends if you need more or less there

For a start, I’d leave it clean and see how recovery is.

[Rich Ellis]

Nice leg session tonight. I wear flats on this session and wedges on the other. I’m definitely better with wedges so will now implement those across both leg sessions

Sorted meal prep, just about to get my last feed then sleep.

Upper tomorrow, very game for it 🙌🏻

[Rich Ellis]

Hi mate

I’d join Louis on this one and have a quickly digestible meal at 06:00, also gives you a good amount of time to hydrate.

Then you can have performance fuel through the first 1/3 of your workout, and your MPS Max as a single hit as you get on the gym floor.

As for your workouts, depends what you need volume wise, 60mins is probably pushing it for PPL, so I’d likely opt for bro split.

[Rich Ellis]

Hi mate

As Louis says, I’d go 2 on 1 off

Please put your triceps with upper mate, leave biceps with lower.

I’d like to see another set on the squat press too, or if not, an additional press or squat variation.

[Rich Ellis]

Rest day today, and on the bank holiday too

That meant a very productive day sorting some house bits, car bits, and food prep.

Very much looking forward to my leg session tomorrow

[Rich Ellis]

Excellent upper session today!

Everything upped, with execution on point, and my body feeling “safe”

Seated calf
Standing calf
Upper back t-bar
Chest supported lat row
Seated shrug
Chest press
Pec fly
Machine shoulder press
Machine laterals
Single arm tricep cable extension

Just about to have my last meal, then sleep.

Rest day tomorrow falling on the bank holiday, so bit of a lie in and then some house jobs, food prep, and not much else

[Rich Ellis]

Wholly agree with Marc here mate. Unless there’s specific need to do something very specific, multiple warm up sets on your first couple of exercises is the way I’d go too.

Be sensible in not making them fatiguing, that will be down to the number of reps with a given load rather than the number of warm up sets provided you have ample recovery in between.

[Rich Ellis]

Excellent leg session today

Very simple and as so

Prone leg curl
Seated leg curl
Leg extension
45deg leg press
Ham/glute hypers
Machine preacher curl

Definitely found a good set up for my pressing, just a lot of work to do now.

Big food shop done, about to get my last meal and then an earlier night ahead of upper tomorrow

[Rich Ellis]

Yep, like Kam said, email customer support and they will help you with a resolution.

[Rich Ellis]

Really nice upper session tonight

Everything going nicely with training at the moment. I’m staying patient and it’s paying off.

Rest day tomorrow before a weekend of training to look forward to

Just had my last feed and now sleeping

[Rich Ellis]

Hi mate, I’m echoing the others.

Cream of rice with dried fruits, honey, or sweet fresh fruits

Rice with some dried fruit mixed in or on the side

[Rich Ellis]

Very nice leg session tonight after a couple of days working away with the team

I’m really pleased with how my knees are coming along, a real transformation

Upper session tomorrow, but a very full on day at work first – sleep time now!

[Rich Ellis]

You’ve definitely had the feedback you need here mate – try to keep that whole principle of not over thinking applied to all aspects of this game

The micro detail can come when, and if, it’s warranted