[Rich Ellis]

Heavy back day!!

Best way to start the week, really happy with today’s session

Low pulley upper back row
Dead stop barbell row
Scap Pulldown
Stirrup Pulldown
Overhand upper back Pulldown

Everything up, session felt really good, happy meathead.

Food and supp prep done. About to sink my last meal and then sleep.

Quad focussed leg day tomorrow

[Rich Ellis]

Totally agree with the gang, always get very confused when people obsess over the true working load.

All you need is a consistent reference point to work against and look to progress session to session

Go get it mate

[Rich Ellis]

Rest day today. Took the dog for a good walk early on before it got too warm, did some food shopping, but other than that, I’ve not done an enormous amount of moving.

Food prep is done and I have one meal left to eat before bed

Heavy back session tomorrow, excited to get it on

[Rich Ellis]

You’re saying different things mate

You’re saying you’re just doing it for fun, so you don’t want to tailor your set up to be predominantly strength focussed, but you’re then saying you want to maximise strength adaptations. I think you need to decide what the objective is and programme accordingly mate.

[Rich Ellis]

Arms it was

High cable curl
Supinating DB curl

Overhead rope extensions
Rolling tricep extensions

Nothing fancy there, just simple well executed movements

Resting up tomorrow before that very heavy first two days of the week with back followed by quad focussed legs

One meal left tonight and then a good sleep

[Rich Ellis]

Hi mate,

I always find these questions a bit odd as personal flavour preferences are so individual.

I genuinely think Jord and Corinne have done an excellent job given isolates are notoriously difficult to make taste really good, but they are all high quality, it’s just down to what you like.

[Rich Ellis]

Really good secondary leg session this evening

SL ham curl
RDL
GHR
Standing calf
Standing SL calf

Just got my last meal on and then it’s bed

Arms tomorrow 💪🏻

[Rich Ellis]

Get on them and try them mate. You might get on with them, you might not.

It’s largely irrelevant what others feel about them, make an assessment and see if you see value in them

[Rich Ellis]

Push day today. This is the one session that isn’t where I’d like it to be, but is doing a job along the way

Cable laterals
X over press
Dip machine
Bar push ups
DB laterals
Seated calf

Posterior focus leg session tomorrow. Food prep and one meal to go, then I’m out for the count

[Rich Ellis]

Absolutely echo the guys here. Terrible idea if you’re looking to optimise muscle retention.

[Rich Ellis]

Hi mate

Pics haven’t attached

[Rich Ellis]

Rest day today guys

Really needed after heavy back and leg sessions starting the week off

Food prep is done, one meal to go, and then sleep with push on the cards for tomorrow

[Rich Ellis]

Hi mate

As always, Clare gives really good advice,

I would say some of this is individual though.

I’m an evening trainer, and I love to be stimmed off my face for my sessions, and yet I’m world class at sleeping.

[Rich Ellis]

Legs today and I absolutely frickin’ loved todays session

Prone leg curl
Banded quad press
45deg split stance press
Narrow 45deg paused press
Hammy hypers
Standing calf

All numbers up, knees behaving, very happy!

Just on with food prep, rest day tomorrow ahead of push on Thursday

[Rich Ellis]

Absolutely with the gang here mate

Whey is an excellent choice at given times.

Another protein to add to your range of options!