[Rich Ellis]

Rest day today to start the working week.

Had a very good sleep last night and the day has flown by today.

Meal prep all done, just one meal left to go, then it’s sleep time

Pull tomorrow

[Rich Ellis]

Hi mate

I don’t like it very much to be honest.

The purpose of your warm up is to put you in the best possible position to perform your working sets.

I personally don’t think you’re going to get that from the approach you’ve outlined above.

[Rich Ellis]

Very good leg session this afternoon. The best I can remember in a long long time.

I’ve got a lot of work to do before I’m strong, but if I can work hard in the way I did today, I’m confident that will come.

In reality though, it’s the working hard I want and need, the strength will be a bonus that comes with it.

About to sort my last meal and then it will be sleep time

Rest day tomorrow, then back in on Tuesday

[Rich Ellis]

Yep, heavy and light is obviously relative, but using rep ranges to define that is most sensible.

You don’t HAVE to have that rep differentiation, but it does work well for a lot of people.

[Rich Ellis]

Really good upper session today. Real buzz in the gym, which meant it was really busy, but a good vibe.

Legs tomorrow and hoping my knee plays more nicely than it did last time out. The general trend is positive, but need to not have “off” sessions

About to sink my last meal and then sleep time

[Rich Ellis]

Agree with the guys, if you are looking for a productive outcome, some sensible consideration to why and how you are doing things is important

If you are literally just going to the gym for enhanced wellbeing, no issue, crack on, but if you’re looking to get a performance or aesthetic progression, don’t leave stuff to random.

[Rich Ellis]

Rest day today for me

I thought I’d got to the bottom of the water retention issue, but it’s back with a bang. I think I know what I need to do, but it’s highly annoying

Just cooked my last meal so about to feed and then sleep

Upper day tomorrow 😍

[Rich Ellis]

Hi mate

At the moment I’m going oats, whey, desiccated coconut, blueberries

That’s hitting the mark

[Rich Ellis]

Legs tonight

Knees didt enjoy it as much as they have done, but still managed good work

Looking forward to a rest day tomorrow, although it looks like we’ll be snowed in so pleased that won’t be impacting a session!

About to get my last meal and then sleep, see what weather the night brings!

[Rich Ellis]

Really like this split mate.

I personally don’t think you need two rotations, but I do agree you should, where possible, try to have a distinction between movements in your PPL and UL portions of the split.

Why don’t you throw up what you’ve got if you want some feedback?

[Rich Ellis]

Push tonight

Didn’t make me particularly happy. Not my best session. Bit of a pec twinge

Just waiting on my last meal and then it’s food and sleep

Legs tomorrow and then a rest

Feeling it this week. Straight back into a busy work schedule which has taken it out of me more than expected – time to toughen up 😂

[Rich Ellis]

Hi mate

Do you mean you’re running the following?

Rest
Push
Pull
Legs
Rest
Upper
Lower
Repeat

[Rich Ellis]

Where are you at with this mate?

Any shift of approach? Any change in how you feel?

[Rich Ellis]

Pull session this evening

Not my favourite session at the moment, but definitely turning a corner now I’ve got a bit more confidence in the bicep

Push session on the cards for tomorrow which I also hope to be moving forwards now with patience but consistency

Sorted all my food for tomorrow, now for my last feed and sleep.

[Rich Ellis]

Hi mate

I’m with the gang here. If you have easily digestible foods that will help your cause, but a 2hr 15min gap should be fine 🙌🏻