[Rich Ellis]

Hi mate

Some obvious questions.

What’s changed pre and post lockdown?

Have you trained through lockdown?

Are you trying to pick up where you left off without a realistic recognition of regression (if you’ve not been training)?

[Rich Ellis]

Rest day today guys

I’ve got a leg day tomorrow which I’m really looking forward to hurting on after getting numbers set last time out

Done a tonne of food prep this evening and got everything ready to go for tomorrow, so one last meal to sink and then it’s sleep

[Rich Ellis]

Hi mate,

I think you can get a really good chunk done here without a coach. There are awesome resources like this app at your disposal to really build a very very good foundation, and learn a hell of a lot along tge way.

As the guys have said though, there are lots of reasons a coach can be of value, and if that’s the case, you absolutely need someone that you believe in and trust to take control of your progress.

[Rich Ellis]

Well if ever you needed a tutorial, I’d say Jimmy has covered it mate!

[Rich Ellis]

A long long long time since I last did a body part split, and definitely not ideal for me at the moment, but working to a 1hr training window so doing what I can.

It won’t last forever, so doing my best to maximise the time

Today was arms and delt top-up

Standing DB Curl
Cable curl
Over head rope Tri ext
Narrow parallel bar dips
Shoulder press

Three sets of each bi and Tri movement, and an extended cluster set to put some metabolic stress through the delts

Rest again tomorrow, which again isn’t ideal, but life has to come first these days

Back to it on Thursday with a leg session ??

[Rich Ellis]

Interesting you’ve used a Ronnie sound bite to talk about Dorian… says it all doesn’t it ?

I’m very biased, such a big Ronnie fan. Off the charts ????????

[Rich Ellis]

That’s a wrap today guys, in bed and ready to sleep

Not gone to plan so far since gyms have reopened, I’ve wanted 5 sessions a week but only managing 4

It’s not at all perfect, but it’s acceptable for where I’m at

In the gym tomorrow and ready to get it

[Rich Ellis]

I personally would keep a good amount in pre/intra/post, but not necessarily disproportionate to other meals.

If your carb allowance for tge day is low, I’d push most of them here, if you’re a big calorie guy, probably no need to cram huge unmanageable amounts around tge window

[Rich Ellis]

Rest day today gang. I’ve had some soreness this week which was to be expected. I’m not normally a heavily DOMSy person, but with all the novel stimulus it would have been hard to avoid.

Food all prepped, I’ve watched a bit of UFC, and just now waiting for my last meal before bed and another very busy looking week!

[Rich Ellis]

I’m inclined to agree mate.

As a start point I would probably go

Monday – train
Tuesday – train
Wednesday- rest
Thursday- train
Friday – rest
Saturday- train
Sunday – rest

From here you can gauge your recovery, but should be a really strong start point

[Rich Ellis]

Back today. First one in the gym.

Not putting this down as it’s going to change. It wasn’t right. Only one of the week that wasn’t, but I’ll re-jig and go again.

Very ready for a rest day tomorrow. One more feed this evening and then bed

Hope everyone has had a good first week back in the gym ??

[Rich Ellis]

I’m quite heavy so keep a special close eye on my BP, and will echo Jord completely.

Since taking Love Heart (I double up the dosage) my BP has been excellent even at all time high body weights.

Not a sales plug, genuinely I can’t recommend it highly enough.

Other day to day incorporations you could consider would be

Fish oil
Hibiscus tea
Beetroot juice

[Rich Ellis]

LEGS 2!!

Second leg session of the week, doddering focus for this one, but less stress on the knees, higher rep until they are settled

Leg extensions
Quad stance horizontal leg press
Adductor
Toe press

Back session tomorrow which I’m looking forward to getting stuck into

Feed shortly and then sleeping. Been a hell of a long week!

[Rich Ellis]

I agree with Clare mate. Narrow grip on flat smith would be my preference also

[Rich Ellis]

Hi mate

Am I reading this correctly? You train arms on your “off” day?