[Rich Ellis]

Push day tomorrow gang and well rested after a day off today

Food prep done for tomorrow, it’s a busy day before training but everything ready to make sure meals go in

Last meal about to go down, then sleep

[Rich Ellis]

How much disparity are we looking at mate?

Is this the same if you perform single leg on prone and seated ham curl machines?

[Rich Ellis]

Leg session this evening, and whilst still hampered by lack of kit, my knees are steadily letting me do more

Limited availability of movements means higher volume work. 5 work sets on each

Leg curl
Leg ext
Close stance box squat
Cable preacher bicep curl

For reference, that’s ACTUALLY a box squat, not using a box as a measure of depth for a proprioceptive cue, which people seem to think is a box squat, but very definitely is not ?

Rest tomorrow, push on Wednesday. Closing in on gym opening and my new split

[Rich Ellis]

Hi mate

Lots of options for you, my personal preference would be a meal at 04:30

I’d drink a CoR and whey isolate shake, then intra as I trained

If you’re training at 06:00, I’d suggest being awake any later than 04:30 is less than ideal.

Again – my personal opinion, doesn’t make it fact.

[Rich Ellis]

Another rest today, my second week of only 3 days training, I may well carry this through now until gyms open so I can be fully rested where I’ll move to an extra training day from my normal split (so I’ll move from 4 days to 5)

Done all the food prep and dull stuff like that. Caught up on UFC 260, and now just waiting for my last meal

Hope you’ve all had a good weekend team.

Legs for me tomorrow ??

[Rich Ellis]

Do you mean how would you set up the tempo of a rep, or where would you use “tempo reps”?

[Rich Ellis]

This is definitely one of the criticisms of a PPL set up, and manifests itself more in those not predisposed to have good arms

I’m very much that way, and will move to the inclusion of an arm day

If the split is of significant detriment (losing an inch suggests something is way off if you weren’t even able to maintain)

[Rich Ellis]

@Jordan Peters I think this will help more people than you realise mate.

Your reasoning makes it the right decision for you, and quite honestly, you’ve achieved and held a place as “a freak amongst freaks” for such a long time. You have nothing left to prove to anybody, or more importantly, to yourself.

For me, when I think back to some of the heat you used to get before you built this positive platform, there will be many many people that didn’t think you’d be able to take this step – but the fact that you are, will save many many people’s health, and potentially lives.

As a friend, I’m pleased you’re doing this on your terms, and for all the right reasons

[Rich Ellis]

Rest day today guys, and I woke up on the sofa completely out of it after falling asleep for a few hours so I’m definitely glad of it

Begrudgingly cooked and ate my last meal and now dragged myself to bed so straight back to sleep for me!

[Rich Ellis]

Unless I’ve misremembered exercise physiology (entirely possible, it was about 3 lifetimes ago!), this is what RQ is? Your readiness to be oxidising different substrates.

This will of course change as soon as you start moving/performing exercise, so your lifestyle will have a significant impact.

I think we are all agreed though – too much detail, just crack on.

[Rich Ellis]

Control is of course important, but whether we are talking eccentrically or concentrically, let’s not get confused into thinking that tempo reps are the same stimulus as a slow bar speed under maximal acceleration/deceleration for the given load.

[Rich Ellis]

Pull day – and a good one!!

I’m beat up now after a long week, but STIM 2.0 got me smacked off my t*ts and ready to roll

Chest supported upper back row
Chest supported SA lat row
Dorian DL
Barbell row
Stirrup Pulldown

Cable preacher
Incline DB curl

Anticipating being a few lbs down this week, but feel more lively for it.

Looking forward to a good sleep and a bit of a rest this weekend

[Rich Ellis]

Hi Tom

I think you’re referring to respiratory quotient?

If so, I’m definitely with Ryan, whilst it’s great you’re trying to bet as controlled a grasp on this as possible, it’s probably a step too far.

Let’s not end up with the “paralysis through analysis” scenario.

Build your macros around your training needs, you’ll soon get a grasp of what you need for your “now”. It will likely be fluid through your training journey, with different levels of development and different goals requiring different macronutrient totals.

Start “doing”!

[Rich Ellis]

Rest day today gang

Long long day at work, just finished prepping meals for tomorrow and sat myself down

Big pull session tomorrow which I’m definitely game for!!

Weight is on its way down, I won’t let it drop too much, but enough for life feeling a bit more comfortable

Appetite is already very high, which is always a good sign for me.

Rest now, one meal to go , then bed

[Rich Ellis]

The guys have pretty much covered this, and I echo that I’d depends how deep you are

If you can’t get up for the single top set, you should probably be taking the full time off approach