[Rich Ellis]

Alternative gym and a really good leg session

High rep work, unfamiliar machines but “like” movements

Knees behaved very well which pleased me.

Back in the same gym tomorrow for upper, just now on with meal prep for tomorrow and my last meal for this evening

[Rich Ellis]

You’re spending over half an hour on each movement mate. What’s your rest time between sets?

In my personal view, it needs trimming.

[Rich Ellis]

It’s been a good rest day 🙌🏻

Gym is being refurbished this coming week so I’ll be training in a different gym to usual, but looking forward to having the new machines in my rotation when I’m back in

Food prep is all sorted, one meal left for this evening and then a good sleep

[Rich Ellis]

Hi mate,

Wow, 4+ hrs is a huge amount of time to be in the gym for a relatively low volume and straightforward session

Warm ups are interesting, and often highly personalised

Your warm ups should be performance enhancing for your top sets, not detracting.

You should be in a position where you are both psychologically and physically primed for your work sets, but I’m not sure how you’re making it stretch out to over 4hrs mate

[Rich Ellis]

Upper day

Crossover press
Cable “Y’s”
IS Press
Close grip smith
JM press
High incline press

Upper back Pulldown
Neutral Pulldown (high rep rest pause sets)
Standing calf

Really good session. Having to be very patient and very careful with my shoulders, but they’re behaving so far

Two meals left this evening, then sleep

[Rich Ellis]

I think there’s definitely “potential for issues”, but that doesn’t mean it can’t work if it’s well managed.

I agree with Haider, I think doing the smaller muscle groups tht you’re not giving due attention to can work, but I would make sure you’re not doing doubles every day just for the sake of it.

I’d also be mindful not to turn the second session into another 90min session

Ultimately, see how it goes, but be very careful with your recovery.

[Rich Ellis]

Legs. Reppy reppy legs

Leg extensions (high rep rest pause)
Banded quad press
Split squat
SSB GM
Ham hypers

Just about to cook my last meal and then bed.

Push focussed upper day tomorrow 💪🏻💪🏻

[Rich Ellis]

Hi mate

I have my last meal before training about 2hrs before I start.

I then have my MPS/EAA/Sustain shake in the first half of my workout

Then post workout shake about 15mins after I finish, then a whole meal 90-120mins later

[Rich Ellis]

Good upper session today. Pull focussed with some Tricep work to close out

IS press (because it’s making a huge difference to my shoulders)

Stirrup Pulldown
Smith row
Low pulley upper back

Overhead tricep ext
Tricep pushdown

Standing calf raise

Food prep done and about to get stuck into my last meal. Legs tomorrow 😍

[Rich Ellis]

I’m a fan as well mate if I’m honest.

I use my fig 8 loops though…. I’m just a meathead

[Rich Ellis]

Rest day today as I once again trawled through London!

I did feed well, and have just completed my food and Supp prep for tomorrow

I’m now cooking my last meal, and then it’s time for sleep.

Upper tomorrow, which I’m ready for 🙌🏻

[Rich Ellis]

Hi mate

A lot of different approaches here, and some of that will depend on how much of a hole you put yourself in as you enter the deload

If you’re properly wrecked, you might take a few days completely off everything

If you’re still relatively fresh, but it’s starting to build, and you want to knock it on the head, you might do your loaded sets only and cut the back off set(s)

Or you might take an approach similar to the one @Tor-Andre Kongelf described

You’re going to have to get used to running them, and understanding what you get from each.

Hope tht helps mate

[Rich Ellis]

High rep legs today!!

Started with rest pause leg extensions, then moved onto split stance banded leg press, banded quad press, prone ham curl, ham hypers, standing calf.

Finished off with the IS press which is working wonders on my shoulders, so getting some in at every opportunity

Resting again tomorrow before an upper session on Thursday

Just on with food prep and last meal . I’m out the house early tomorrow for another trip to London 😐

[Rich Ellis]

As Jord says, I use a cable cross or a cable crossover press to start my push sessions

[Rich Ellis]

Aaaaaand a rest day

Just finished off my food prep, I’ve got two meals left this evening and then bed

Leg session tomorrow – high rep work to keep these knees moving!