[Rich Ellis]

Hi Derrick

I’m surprised there was a non-surgical approach to this. Was it a complete rupture?

[Rich Ellis]

Hi team

Pull today. Not my best ever decision putting that after a leg session but had no choice with scheduling

It did mean I missed my hip hinge off, but that will be back next rotation

Rear delt machine
Low pulley
Lat Pulldown
Chest supported machine row (will swap to dual DB bent over row when I get back to the heavier DBs)
Assisted neut grip pull-up
DB curl

Really good session. Kicked my numbers out the park. Starting to feel back towards strong now after a good few weeks back in the gym

Rest tomorrow and then push on Sunday

[Rich Ellis]

Hi mate, a very good friend of mine, Martin MacDonald (MAC Nutrition) has helped countless women with PCOS.

Check him out on insta, he has a tonne of free info on it and he is as good as they come

[Rich Ellis]

JP Isolate is a great price for the quality of product.

[Rich Ellis]

Another excellent session today. Legs legs legs

Numbers up.

Seated leg curl
Adductor
45 Deg leg press
Pivot leg press
Leg ext

Rest and feed this evening – pull day tomorrow

[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