[Rich Ellis]

Be incredibly consistent and see where this takes you. You can then adjust accordingly

Definitely get the worry out of your mind. How many guys on here do you see still hitting PB or close to numbers when they’re 4-5 weeks out

Plan your meals well, plan your training well, plan your recovery well and you will force progress even on the lighter kcal intake

[Rich Ellis]

Upper push focus today

Cable rear delt
Cuff laterals
Dip machine
Machine guillotine press
Rope overhead ext
Stirrup Pushdown

[Rich Ellis]

Yep, ground rice definitely in Morrisons mate – orange box!

[Rich Ellis]

Good for bicep curls, can be nice for pressing, but as Clare has highlighted, they need to be secure!

[Rich Ellis]

Another rest day today, very much looking forward to getting into it tomorrow

[Rich Ellis]

I use a wahl sterling trimmer, but it depends how close you want it?

[Rich Ellis]

Long day, but a rest day today guys

[Rich Ellis]

As you have, yourself, suggested, standardising as best you can will be advantageous

You have though acknowledged that you’ve not been as focussed as you might have been when on the road. Now you are aware of that, you can assess it

[Rich Ellis]

My third upper session of the training week

This one is a blend of everything, with the others being push or pull focussed

Cable rear delt – 3×12
X-over – 1 x 15, 1 x 10
DB L.Raise – 1 x 8, 1 x 18
Underhand Pulldown – 1 x 8, 1 x 15
Standing DB Curl – 1 x 8, 1 x 12
Cable Curl – 1 x 10, 1 x 15
X-over extensions – 1 x 8, 1 x 12

Rest tomorrow

[Rich Ellis]

You shouldn’t feel in any way wedded to the movement, plenty do very very very well without squatting

That said, you also shouldn’t feel that if quads don’t benefit, that it’s useless, just programme it for the correct target muscles

[Rich Ellis]

Leg session today gang

Prone ham curl 2 x MR
45 deg Leg Press 1x 6, 1 x 10
Squat 2 x 8 (acclimation)
RDL 1 x 6, 1 x 8
Hypers (glute/ham) 3 x 12
Calves 2 x 6, 2 x 12

[Rich Ellis]

TrainedByJP Live Heart

Beetroot juice

Hibiscus tea

[Rich Ellis]

First day back to it

Upper back chest supp row- 1×6, 1×13
Bench row – 2 x 6 (movement is back in so just some load exposure, will normally have a loaded set and a down set)
Yates Row – 2 x 8 (new movement. Again, will normally run a loaded set and a down set)
Neutral Pulldown – 1 x 9, 1 x 15
EZ Curl – 1 x 15, 1 x 10, 1 x 8

Legs tomorrow

[Rich Ellis]

I think that’s a fine drop given that your steps are going up anywhere between 2,500-5,500 per day (I’m not sure if you’re intending to somehow differentiate your 20min walk from this?)

I would standardise your steps from this point so there’s not the 3,000 variance

You’re not in a rush, so seeing what this does will be a good start point

As for “what next”, well that all depends on what happens

[Rich Ellis]

Last rest day of my deload. Very much looking forward to getting back in there and making it happen. No room for messing about now.