[Rich Ellis]

Hi Dean,
What’s the logic here mate? Any particular reason it’s a preference to run two sets in the same rep range?

Lack of equipment at my gym mate so for variation across the week I was thinking one day two sets 8-12 the other day 15-20 especially for leg days o really struggle with variation in my gym especially on peices like the adducter and ham string curl I have one machine for both [/quote]
In which case I think this makes sense mate .you still have a changing variable, which in this case is rep ranges

You might also consider altering the order of the movements? So on the sessions where you have maybe the heavier range for hams, put them first, then the higher rep sets for quads, and vice versa the next time around

Alternatively, it might be that you can “change” some of the other movements enough with the addition of bands and a shift in foot placement? Leg press, smith squat, hack?

Hope some of that is useful mate

[Rich Ellis]

See if you can get some resistance bands to increase load

This is far from an ideal situation, so the addition of intensity techniques may be of value

Essentially, do what you can to hit those stimulating reps

[Rich Ellis]

Mostly calves and arms today but also an extra press as load is low so I’m pushing frequency

Calf raise

DB Curl
BB Curl

Kennellys
DB Press

Limited on number of movements so everything was a 3 set set-up

I’ve not been actively monitoring my weight, I was expecting to be a good bit lighter but the new stimulus has clearly done something

Checked in at 135.1kg. I’ll steadily bring this down a touch, but focus is much more in returning some strength at the moment so not stressing

[Rich Ellis]

Hi mate,

Genuinely, with no hint of bias, no single product has helped keep my BP so on check as LOVE HEART does

That and Cure Coming are the first two products on my list every month

[Rich Ellis]

If buying this means something else gets left out, I personally wouldn’t prioritise a GDA with that carb intake

That said, if you can fit it in, I’m with the gang on where to use it

[Rich Ellis]

Rested today guys. I haven’t done a lot today at all, which I quite needed.

I’m looking forward to training tomorrow, but around that, another day of doing not a lot will suit me nicely

[Rich Ellis]

I’m with Clare. Obviously if for whatever reason you’re trying to make a direct comparison with someone, you’ll need to understand where they measured, otherwise, just be the same point every time

[Rich Ellis]

Pull day today gang, and this is a session where the basics are on the money!

Prone DB Upper Back Row
Incline prone SA DB Row
Overhand Pull-up
Barbell row
Seated DB Curl

3 work sets of each got the job done

Resting tomorrow, food and sleep on the cards for now!!

[Rich Ellis]

I think if you have sufficient load to work to failure within a sensible rep range, and you have enough movement variations, you’re good to go mate

As the guys say, recovery will be a combination of programming and control of external factors – that would be try in or out of a gym

Get it mate!!

[Rich Ellis]

Rest today guys. Knees feeling surprisingly ok after legs yesterday, box squats definitely the better option!

Pull day tomorrow ??

[Rich Ellis]

I always find this interesting, and it really seems to be an individual thing

Lifestyle behaviours will have a big impact, but importantly, a routine through the day, and a pre-training routine will help get you in the right place

[Rich Ellis]

Basic legs!!

Band close stance squats (warming up knees)

Box squat

Lunges

The box squats were definitely kinder on the knees than a conventional squat so I’m happy to have them as an option moving forwards

[Rich Ellis]

Hi Dean,

What’s the logic here mate? Any particular reason it’s a preference to run two sets in the same rep range?

[Rich Ellis]

Rested up today guys with legs ahead of me tomorrow

Looking forward to getting stuck in after a bit of an extended break to settle my knees

[Rich Ellis]

Hi mate

It’s a really good combo, but remember that neither are stimulant focussed, so if that’s something you want from a pre, you should consider the combo, or, find a stimulant from another source