[Rich Ellis]

I really think this is a very individual thing

It should prepare you mentally and physically for the upcoming work set

You should feel primed rather than fatigued

You should be in a position where the load of your final warm up, your acclimation set, readies you for your top set

[Rich Ellis]

Very much on shut down now

A few experimental movements today, now a few days off, then it starts at the weekend.

Everything is lined up and ready to go, time to rock it

[Rich Ellis]

If you don’t have a t-bar, you can do a probe row on an adjustable bench. I like doing this with a barbell, if you (like many others) prefer a greater ROM, use dumbbells

Do I use neutral grip with dbs or wide grip? [/quote]
Personally for this movement I would say a neutral grip mate

You can though use this set up for an upper back or a rear delt movement

[Rich Ellis]

Super low volume week, with a couple of rest days to follow before getting stuck in balls deep

Upper back row
Barbell row
Neutral grip Pulldown

[Rich Ellis]

I like to have an upper back row movement that will put load through them

Then make sure your isolation work is exactly that

Cable variation is a nice alternative to the machine you are using

[Rich Ellis]

If you don’t have a t-bar, you can do a probe row on an adjustable bench. I like doing this with a barbell, if you (like many others) prefer a greater ROM, use dumbbells

[Rich Ellis]

Push session today.

Still operating minimal volume, one more week of “chill” before I kick on

Rear delt cable
Cuff lateral
Dip machine
Machine guillotine press
Stirrup Pushdown
Rope overhead ext

[Rich Ellis]

Your body fat percentage will drop if you gain muscle tissue at a greater rate than you gain body fat.

Whether or not this will be significant enough a shift to satisfy your expectation is another matter

If you’re comfortable to, uploading some pictures may be valuable for the group to help advise next steps

[Rich Ellis]

Good leg session today

I have a lot of strength to still make up but session by session I’m pushing myself deeper into “that” place

Leg Ext
Hack
Banded horizontal leg press
RDL
GHR

[Rich Ellis]

The gang have covered it well

Only thing I would say is that I would prefer a slight kcal surplus over rest day maintenance kcals

[Rich Ellis]

I’m going to be troublesome
Can you get to the gym any earlier mate?

Haha
I’m already in the gym at 4:30am because of work. I do 12hour shifts and my commute to work can be anywhere between 3-3 and half hours all together.[/quote]
Hats off to you my man, that’s a tough gig

[Rich Ellis]

Rest day today folks, looking forward to going after it tomorrow

[Rich Ellis]

I’m going to be troublesome

Can you get to the gym any earlier mate?

[Rich Ellis]

Much happier today. Pull saves me again

Operating at low volume for another few weeks and then it’s time to start getting big

Chest supp upper back row
Corner bar
Barbell row
Overhand pulldown

Seated DB curl
Standing cable curl

[Rich Ellis]

I’m definitely with the guys here. With no need what so ever for a sales pitch, the TBJP supplements are designed with precision and put together using the very highest quality ingredients

Halcyon is no exception. I strongly recommend you try it