[Rich Ellis]

Hi mate

Do you mean you’re running the following?

Rest
Push
Pull
Legs
Rest
Upper
Lower
Repeat

[Rich Ellis]

Where are you at with this mate?

Any shift of approach? Any change in how you feel?

[Rich Ellis]

Pull session this evening

Not my favourite session at the moment, but definitely turning a corner now I’ve got a bit more confidence in the bicep

Push session on the cards for tomorrow which I also hope to be moving forwards now with patience but consistency

Sorted all my food for tomorrow, now for my last feed and sleep.

[Rich Ellis]

Hi mate

I’m with the gang here. If you have easily digestible foods that will help your cause, but a 2hr 15min gap should be fine 🙌🏻

[Rich Ellis]

Verrrrrry good leg session tonight. They’re definitely growing now I can work them

Knees aren’t perfect, it would have been naive of me to expect them to be, but they are a lot lot better post the ostinil plus injections, and that’s paying off.

Sorted food prep for tomorrow and about to get my last meal of the day, then sleep time

Pull tomorrow

[Rich Ellis]

Rested today aftwr a good upper session yesterday

Life goes back to normal with long working days tomorrow, and from there we will go after a good physique push

Tipped the scales at 140.8kg this morning, no dietary changes this week – we’ll see where it sits through the week.

Legs tomorrow which I am buzzing for

[Rich Ellis]

Hi mate

Much like the rest of the guys, I’m on board with the regular monitoring of your BP. Get into it multiple times a week and take averages

[Rich Ellis]

Really good upper day today. Enjoyed it a lot and definitely passing a psychological barrier with the bicep injury which I need to be sensible with, but has made a massive difference today.

Resting tomorrow and then lower on Monday. About to fish last meal up and then sleep

[Rich Ellis]

Just to be another voice saying the same thing, keep the protein consistent mate, manipulate fats and carbs as required (as well as expenditure of course).

[Rich Ellis]

Legs today and I’m genuinely very pleased with the progress my knees are making.

I know I’m saying that every session now, but this feels a marked change, something that will let me work hard and get strong again.

Baby steps, I don’t want to jeopardise the progress by rushing, but if I can make a jump session aftwr session I’m in a good spot

About to make my last meal and then I’ll sleep. Back to work tomorrow. It’s been a really good break, much needed, but gone in a blink.

Rest day tomorrow and a bodyweight check on the weekend. Let’s see if I’m growing.

[Rich Ellis]

Hi mate

Some of this is really quite individual.

Lifting/movement execution is a skill, so the more often and more frequently you practice (perfectly) the more efficient you will get.

With that said, every movement will have a ceiling on rate of progression, so some people find a more sustainable progress coming from movement rotation.

There’s not a right or a wrong, but most people do very well with an “A” and a “B” at least.

[Rich Ellis]

Well that’s a wrap for 2025 – happy new year everyone

Not been the easiest of years for me, but we each have our own challenges and I feel very grateful for a couple of extremely close people that make every day a better place

Had a good push session today, and will be in for legs tomorrow- not because it’s the first of Jan and a statement needs to be made, but becaise it’s leg day and I want to progress

[Rich Ellis]

Hi mate

At the risk of sounding like a self help guide, try to shift this from “I’ve got to” to “I get to”.

Be patient, get everything on point and it will come.

Enjoy the challenge , you won’t be able to do it forever.

[Rich Ellis]

Very nice pull session this afternoon

Going in with a lot more confidence in my bicep. I will absolutely not rush, but I will progress, and that’s all I need.

Push session tomorrow where I expect a similar change in feel which will make the difference for me

One meal left tonight. For now, a bit of chill

[Rich Ellis]

Hi mate

It’s done, you can’t change it, so no point worrying about it. Get everything you can get on track sorted now (meals, supps, sleep, hydration etc….), that’s controllable.

Get back in the gym understanding you’re well rested and away you go.