[Rich Ellis]

Change of direction now to start focussing on strength development

I’ll be looking to get some ostenil injections in my knees in the next few weeks, but I’m away with the new set up

Vertical Scap retractions
Narrow stance BB row
SA smith row
Low pulley upper back row

Rope tricep ext
Rope overhead tricep ext

Stirrup curl
Cuff laterals
Standing calf raise
Leg raises

Two feeds left and a rest day tomorrow which I think will be very welcome!

[Rich Ellis]

Agree with Oscar

Perform the movements with excellent form, and use a weight tht sees you failing within your desired target rep range. From there, progress it up whilst maintaining excellent execution – go get it mate

[Rich Ellis]

Good session today. Calves and bis (this won’t be a regular feature in this format!!)

Toe press
Seated calf
Standing calf

High cable curl
Stirrup curl
DB curl

Big heavy back movements tomorrow

One feed left tonight, than sleep

[Rich Ellis]

Hi mate

As with the guys above, I have genuinely seen a significant improvement in my gut health since supplementing Glutamine. Don’t underestimate the importance of tht!

[Rich Ellis]

Leg day again

Prone leg curl
Sumo stance banded horizontal press
Wide stance 45deg leg press
Ham hypers

I will add a single leg variant in here also

Arms and calves tomorrow 😍

[Rich Ellis]

Hi mate

I see absolutely no issue at all with this. Just a case of subbing a new movement in

Take it all the way mate

[Rich Ellis]

I had push today with back top up

Straight sets for

IS Press
x-over press
Smith incline
Smith OHP
Smith JM

Stirrup Pulldown
Upper back Pulldown

Back to legs tomorrow. Just on meal
Prep and cooking my last feed for the day

[Rich Ellis]

Hi mate

I personally don’t like them, not only does it put you in a pretty uncomfortable position, but it also makes me feel like my face is going to explode

I think there are better options

[Rich Ellis]

Rest day today.

I’m ready for the long weekend!

Just finished my food prep and getting my last meal now before bed

Heavy push with some back top up tomorrow

[Rich Ellis]

Hi mate

I’d add a leg curl variation to lower A and a squat variation to lower B

Make sure you are getting plenty of recovery, get form on point, learn to go all the way – go get it

[Rich Ellis]

Shorter, lighter session today after two big ones

Toe press
Seated calf
Standing calf
High cable curl
DB curl
Stirrup curl

Food is prepped, last meal is just about done, then it’s sleep with a rest day tomorrow

[Rich Ellis]

Hi mate

I genuinely don’t see how anyone can go wrong if you add boiling water slowly to a bowl of CoR powder as you stir.

Just be patient and you stop at the consistency you’re happy with

[Rich Ellis]

Leg day, and a good one!

Prone leg curl
Horizontal quad press
Split stance press
45deg leg press
Ham hypers

Really good session. Knees still behaving which I’m not taking for granted!

Food prep is done, last meal is in, lighter day tomorrow

[Rich Ellis]

The guys have covered the bulk above,

Another fructose positive is that a balance of the two will almost certainly reduce the risk of your stomach being unsettled.

I would note that I wouldn’t compare 20g glucose to 80g CoR…

[Rich Ellis]

Very enjoyable upper session today

Low pulley upper back row
Dead stop rack row
Smith SLDL
Dual DB row

Cuff laterals
Overhead rope triceps ext
Pushdown

All food prep sorted for tomorrow, one meal left tonight, big leg session tomorrow

Just on with UFC. Infuriated by the Usman loss. I don’t suppose Leon will be holding onto the belt long though.