[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

[Rich Ellis]

Push day done

Cuff laterals
Overhead cable extensions
Parallel bar dips
Cross over tricep ext
Seated DB lateral raise

Good session, shoulders pretty happy, but I’m looking forward to putting some pressing through my delts and chest as machines become available on gym re-open

At that point it looks likely that I’ll shift to a “pro-split” whilst access is restricted to 60min sessions

For now, I’m persisting as I can.

Rest tomorrow, one meal left this evening – then sleep!

[Rich Ellis]

There’s no attachment mate

[Rich Ellis]

Agree with Alistair mate, will depend on daily totals

[Rich Ellis]

Hi mate

Do you have a DL derivative anywhere in your programme – upper or lower?

[Rich Ellis]

Rest day today after legs yesterday, but also importantly, ahead of push tomorrow

Giving the shoulders every chance to behave!

Just about to sink my last meal, then it’s bed.

[Rich Ellis]

Absolutely agree with Oscar here mate. You are progressing and recovering- it’s a great position to be in, make the most of it!