[Rich Ellis]

Rest day today. As good as kicked the cold I’ve been carrying,

Getting my last meal now (beef mince, rice, avocado) and then sleep time

Legs tomorrow evening 🙌🏻

[Rich Ellis]

Hi mate

I think this is fine. There’s muscle to be had in the 4-6 rep range.

It’s not ideal as a strength development programme, and it would probably be suggested to set up a touch differently for a pure hypertrophy focus, but it’s solid enough if you repetitively progress.

[Rich Ellis]

Goooood upper session today. Everything crept up a good bit, really turned a corner with my confidence now so applying myself well to the movements

Resting tomorrow, about to sink my last meal and then hit the sack

[Rich Ellis]

Agree with Maddy mate. If this becomes a pattern, you need to do something about it, as a one off, it can happen

[Rich Ellis]

Feel much much better today after a solid sleep, just about to sort my last meal and then same again

Really good leg session today. Knees very much continuing to improve. Remaining cautious, but ever more optimistic

Supps, food, sleep, upper tomorrow

[Rich Ellis]

Hi mate

It’s odd that it’s presented itself in the way that it has, but the fat that it’s both of them does suggest that it’s something chronic rather than acute

If you’ve been through a period of sustained progression, and you work a labour demanding job, your body can start to show signs of wear.

I agree with Benners that JoinIn is exceptional, if budget allows I’d honestly consider the whole stack

It completely brought back my elbows, and is doing a great job with my knees just now too.

[Rich Ellis]

Rest day and wrapping up a bonkers week

I’m mid the cold/man flu, but was a bit better today than yesterday so hoping a good sleep delivers some more progress

[Rich Ellis]

I don’t like this either mate, you simply need more rest

With that said, the EoD frequency model is most workable if you’re set on it

[Rich Ellis]

Upper again today, and a good selection of movements

I’m rarely ill, but carrying a very heavy cold. The session wasn’t compromised but feeling it now

Rest day tomorrow but incredibly busy work day so time for sleep now.

[Rich Ellis]

Hi mate

Similar situation for me, super high paced and often unpredictable days, so rely heavily on swift options in the day

I go for a whey isolate, dry blended oats, desiccated coconut

Very simple but digests well and bumps the calories high.

[Rich Ellis]

Gooooood lower session this evening,

Legs moving well, knees are allowing me to work hard, but still on the higher rep ranges. Anything attempted loading isn’t happening, but I know what I’m working with at least.

Just about to have my beef mince meal, then sleep.

Upper tomorrow

[Rich Ellis]

Hi John,

I too agree with the gang that enjoyment is likely important for long term adherence.

I think for you though, you also need assurance that why you choose will yield results,

The good news is, there are many methods you can choose that will all see you progress if you consistently stick to basic principles of growth.

Pick the split that gets your juices going the most, then by all means check in with us to critique.

[Rich Ellis]

Excellent upper session tonight. Very happy with all of the movements, shoulder and bicep feeling good.

Just getting my last meal sorted and then sleep. Lower tomorrow 🙌🏻

[Rich Ellis]

Hi mate

What split are you running?

[Rich Ellis]

Rested today. Long day to start the week off, but a pretty good one

Just about to get my supps and my last meal, then it’s sleep

Feeling a bit of illness coming so going hard with the preventative lemsip !