[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

[Rich Ellis]

Another shambolic push session, shoulder is being a massive inconvenience at the moment

Can’t do much more than rest it and hope it’s better next time out

It appears to be completely random as to whether it cooperates or not!

[Rich Ellis]

It depends on a number of factors

How far do you take a set? Do you really honestly eek every last bit out of it?

How strong are you? Yes, that does matter.

How proficient are you at stimulating the target tissue?

Not necessarily questions you will be able to answer with certainty

[Rich Ellis]

Very much in line with Corinne here, although I can’t really improve on what she’s said (shock ????

[Rich Ellis]

Legs today…..

Leg Ext
Hack
Smith squat
45 deg hypers (ham set up)
GHR

I’ll have a push day in tomorrow- hoping my shoulders are behaving!

[Rich Ellis]

Rest day today gang, big leg session tomorrow!

[Rich Ellis]

Haider and Ryan have nailed it between them

It’ll make a big positive difference to your food prepping for a small initial investment