[Rich Ellis]

I’m poor with genre knowledge but Yelawolf Get the Fuck Up and MGK ft Kid Rock Bad Motherfucker are both favourites of mine

[Rich Ellis]

You may decide to not train legs to allow for greater recovery. Whether i agree with it or not haha. Your legs are not judged. And in a sport where all of your progression is facilitated by recovery. Why train your legs and hinder that recovery? In terms of the actual principles of training. No! Hypertrophy comes about the same way regardless of category
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Instagram @preppedbytofton | http://www.trainedbyjpclothing.com

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You mean the “booty building” bikini girl routines that they sell as ebooks aren’t the best way to grow glutes? You mean hypertrophy mechanics don’t change based on class? I feel scammed ????

[Rich Ellis]

Some updates

1) I’ve been poor, but I’ll now be on here daily

2) Looks like teammate Haider and myself will be hooking up for a training session soon, he’s sourced a videographer so now we just need to know what to train…. suggestions?

3) ….and this should really have been #1, the first supp MPS Max is LIVE.

4) Training has been going well but life has been very busy. Bodyweight at 300lbs, not a total disgrace with it.

5) Much needed rest day today, very much looking forward to a good push session tomorrow

[Rich Ellis]

It’s been a very busy week for me (hence my brief hiatus) but it’s been a good week in the gym.

Points of note….

1) Shoulders still allowing me to press

2) Followed Jord’s lead and moved barbell RDL to back work instead of ham work

3) Put a few kgs on my lifts

4) Put a couple of kgs on my frame

5) Tike to crank it

[Rich Ellis]

For whatever reason I am still unable to access this journal via my laptop, so am unable to upload the blank template

As a result the best I can do is a screenshot for now so there is at least a visual

[Rich Ellis]

I didn’t think I would be, but I’m impressed with the SBD sleeves.

Important that you get them tight enough though, although that applies to all sleeves

[Rich Ellis]

Hey Jeff, thanks for chipping in matey, Rich is super busy but he will defo fire it up my man ????
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trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com

Jord, sorry for the poor representation, like you said, it’s been particularly busy, but Jeff has a point.

I’ll get on top of it.

[Rich Ellis]

right guys I got 3 questions for you

What’s your favourite exercises ?

Which exercise do you find most challenging ?

If you could only do 3 movements what would they be ?

@jordan223 I think can guess yours haha
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Instagram- kuba_cielen | http://www.trainedbyjpclothing.com

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Assuming my body worked….

Favourite movement – Bench

Most challenging – Squat (I’d be fixated on a big set of squats weeks in advance)

3 movements – Squat, Bench, BB Row

[Rich Ellis]

so a steak sandwich would be ideal really

I like to keep up with the important questions… ????
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trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com

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You’d think so, but I like my steak rare so it can make the bread too soggy. That makes me feel sad ????

[Rich Ellis]

rich – what is your go to cheat meal when you need / want to have one?
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trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com

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Now now Corinne, do I look like I warrant cheat meals?!

Jokes aside, I’m much more savoury and easily pleased.

Steak, salmon, sandwiches/rolls etc would normally do. On a rare occasion I might go pizza, but thin base.

[Rich Ellis]

Hi Rich,

I was wondering how long does your workout lasts?

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Hi mate.

Sessions are typically 90-120mins

[Rich Ellis]

Hi Rich, could you put the template up this weekend if you’ve got time? Do you find it’s a good workout for strength and size with the straight sets for strength and the 10% sets and clusters for added volume?

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Genuinely sorry mate, I just tend to always update from my phone. I’ll be sure to get it posted. Have a great weekend mate

[Rich Ellis]

Today I started the second rotation of my plan.

Straight sets

Biceps and calves

Hammer Curl 2 x 6

EZ Wall Curl 1 x 8, 1 x repeat set

Toe press – 1 x 8, 1 x repeat set

Cluster sets

Narrow Mag Grip Pulldown – 1 x 3 part 10% Set, 1 x 3 part rest pause set

Low pulley Row – 1 x 3 part 10% Set, 1 x 3 part rest pause set

Numbers all up, intensity high, accuracy high… Happy with the work that got done

Rest day tomorrow, then back to it!

[Rich Ellis]

hi rich

do u find that doing the 2 exercises for back is giving u a good feeling of workout I know some do 4-5 exercises for back but I really like the simplicity of this session and was just wondering weather 2 does the trick cheers.

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Hi mate

As is usually the case, we have to caveat this with “it depends”.

For me, I also have another session with a further two movements in.

Importantly though, don’t just look at the number of movements, but the number of affective reps brought about by the cluster sets.

[Rich Ellis]

Good session today

Straight sets hams

Paused RDL 2 x 8

GHR 1 x 10, 1 x repeat set

Quads cluster sets

Hack variation 1 x 3-part 10% set, 1 x 3 part rest pause set

Leg press 1 x 3-part 10% set, 1 x 3 part rest pause set

Round to rotation 2 of the plan tomorrow, so that sees the rep targets drop on the straight sets from 8 or 10, to 6 or 8 respectively.