[Rich Ellis]

Absolutely mate!! Please don’t be a “water loss = fat loss” advocate

Absolutely stay hydrated.

[Rich Ellis]

Yes team!!

Rested today guys ahead of legs tomorrow. Looking forward to getting stuck into that ??

Just finished my last meal. Now for sleep, then tomorrow it’s onnnnnnn.

[Rich Ellis]

That’s odd mate, I’ve found it very smooth.

Maybe try a fork to stir it with? That’s my only suggestion mate, if you’re adding water slowly as you stir, it should be on point….

[Rich Ellis]

Well I bloody loved today

Trained over at @giantjohal place and it was ace.

So much kit that just “works”. I’ve got trashed shoulders, so having two pressing movements that saw me limited by strength rather than pain was really novel and disproportionately enjoyable

– Lateral raise variation
– OHP Machine
– Flat press machine
– Machine fly
– Lateral raise variation
– Tricep dip machine
– Standing calf
– Seated calf

Big gang of us with Jimmy and Josh (Viking) also in the mix

Definitely be going back ??

[Rich Ellis]

With that level of infrequency, I’d also take the rest mate

[Rich Ellis]

Hi mate

I’d lose a set of pec deck and put rear delts with “pull” as I’m assuming that far down the order, they’re not there for shoulder comfort

[Rich Ellis]

Rested today guys. Looking forward to a push session with Jamie tomorrow. Looking to put a few little vids together for the site as well

[Rich Ellis]

Hi mate

As Clare has suggested, this will come down to individual needs and wants

For example, you mention greens. Do you eat a lot of veg? Enough to cover this off? Or do you have none in your diet?

In short, each of us will select our supplements based on our objectives, our lifestyles, and our food intake.

[Rich Ellis]

Pull day today gang.

Went…

Low pulley row (forward lean)
Lat Pulldown
Dual DB bent over row
Rear delt machine
RDL
Neutral grip assisted pull-up
DB Curl

Resting tomorrow and then heading over to Jamie’s place for a push session with him and big Josh on Tuesday ??

[Rich Ellis]

Hi mate

212 Mr O Kamal Elgargni owns Better Bodies in Northampton

[Rich Ellis]

Hi mate

I think first of all you need to really honestly assess whether you’ve optimised arm training within a blended split? Has your movement selection and execution been excellent?

For the sake of this, we will assume “yes” just so we can move onto the split, but if not, obviously address that first and give it a fair run to notice change.

As for the split, I think 4 on the bounce is too much mate – assuming you’re training to the principles we work with on here.

@ajmorris makes a good suggestion that is often overlooked, and that’s adding some arm work to leg day.

If you prefer to opt for a stand alone, I’d couple push and pull together on consecutive days, then rest, and then couple arms and legs into another pairing on consecutive days, again, followed by a rest day before coming back round to push.

[Rich Ellis]

Rested today after legs yesterday which was a good call.

I’d normally be into push, but I’m training with Jamie (Giant) on Tuesday and he’s on Push then so I’ll do pull tomorrow

[Rich Ellis]

I like them mate. Only real observation of note is that there doesn’t appear to be any direct bicep work. Do you do that in a different session or do you choose not to train them directly?

[Rich Ellis]

YES TEAM!!

Leg day today and absolutely smacked it after an extra rest day.

Everything was a top set followed by a down set with additional fail point (rest pause style, c20 seconds rest)

Seated leg curl
Adductor
45deg Leg Press
Pivot Leg Press
Leg Ext
Calf raise

Resting tomorrow, then pull on Sunday ??

[Rich Ellis]

I like it mate. Take the sets all the way and there is plenty there. Keep progression consistent and you’ll do well off this