[Rich Ellis]

I’m just echoing the same that everyone else has said mate. It’s a choice. Check yourself, or don’t. If you choose not to, don’t be surprised if people choose to distance themselves.

It’s good you’re actioning something mate, many don’t.

I’m not sure there’s any other sport in the world that changes people’s attitude like this one.

[Rich Ellis]

Mondays are rest days for me, so no session for me today.

About to get my last meal and then it will be sleep time

Legs tomorrow, hoping that will build on the last session.

[Rich Ellis]

Hi mate

I train in the evenings and I like stimmy pre workouts (DNFM or PREpare Pro)

It doesn’t impact my sleep, so I can get away with it.

As Jord has said, you need to find out if it will impact you sleeping, and that probably means trying it.

[Rich Ellis]

Upper day today which went really well. It’s been a good weekend of training, and tomorrow will be a rest day.

Sorted all my food prep with one meal left for tonight and then sleep.

Pleased with where my training is going at the moment, if I can string another few weeks of this together, it’ll be grow time!

[Rich Ellis]

Hi mate

I wouldn’t for one minute expect a GP to be able to help you with this, a good sports therapist should though.

I’d always look for someone that works with athletes and understands the demands, and the fact that purely being able to live a sedentary lifestyle isn’t good enough.

[Rich Ellis]

Good day in the gym today. Best leg session in years from a knee comfort perspective

I added light wraps for my pressing and it really took the pinch off, so will keep that in now.

Just about to get my last meal, then a good sleep before tomorrow’s upper session

I said I’d post my current health supps. Here goes

Oh Mega Pharma Pro – 5 x am, 5 x pm
NMN – 2 x am
The One – 1 x am
Pycnogenol – 2 x am, 2 x pm
Magnesium – 2 x am, 3 x pm
Vital Support – 8 x am, 8 x pm
Love Heart – 4 x am, 4 x pm
Heart Care – 3 x am, 3 x pm
K2 & D3 – 3 x am, 1 x pm
Osteo Pro – 5 x am, 5 x pm
Cure Coming – 3 x am, 3 x pm
Join In – 1 x am, 1 x pm
Collagen – 1 x pm
Glutamine – 10g am, 10g pm

[Rich Ellis]

Hi mate, on the EoD frequency, treat the sessions the way you would in a FB.

In the session where you have an additional day between, treat it like a traditional upper/lower split session

[Rich Ellis]

Rest day just wrapped up with my last meal.

Leg day tomorrow which I’m looking forward to as I had a good jump forwards last time out

Got some good rest in today which is always a bonus ahead of legs.

I’ve significantly upped my TBJP supps over the last 3wks or so which I will jot down tomorrow , but have to say, there’s a marked improvement in how I feel on a daily basis, which is a big win as I get myself lined up to start growing.

[Rich Ellis]

Hi Stefan

Much like with training, there are a bunch of different approaches, and people will have some individual differences, and an emerging preference.

The good news is that you’ve got some “data” from trialling different protein intakes.

With the higher end, Ryan makes a salient point, it probably isn’t going to be comfortable during a push up, but I do see sense in managing it as best you can.

So you know the higher protein brings you a better look, but how much playing have you done with the sources of protein to help understand if “feel” can be enhanced with protein sources that digest and sit better for you?

[Rich Ellis]

Good pull session tonight. Learning every session which movements I can push more on, and those that require patience still, but progressing across the board

Resting tomorrow, and a longer sleep tonight.

About to get my salmon, rice and avocado meal, then sleep.

[Rich Ellis]

Hi mate

As the others have said, I would order your session based on priority. Lower vs upper. Anterior vs posterior.

I personally would group all of my lower and all of my upper work together rather than bouncing around.

[Rich Ellis]

Push session boxed off. Happy with that one, particularly the overhead machine press. More and more confidence there, and that always makes the weight feel light.

Just getting my last meal, then sleep

Pull tomorrow, then a rest day on Friday

[Rich Ellis]

Rich, been reading through your current and past logs. Curious on your approach to Cluster Sets, particularly DC-style RP sets.

Did you ever experiment with a DC-Style RP set followed by a straight set or vice versa? If recovery is there and we want to add volume to an RP set, would you prefer to add an additional failure point or rest then perform a standard straight set after? Hope that makes sense – cheers!

Hi mate

I really like rest pause sets for increasing density of effective reps.

There’s no doubt they do hit you a bit harder though, so I would recommend using them strategically.

Some people struggle with standardising progress, so this needs some careful thought if you’re a “progressive overload” guy.

I would also suggest that some movements just lend themselves better than others, so picking the right movement can make all the difference.

I would personally order your straight set before the rest pause set, and I would start with less than more total volume whilst you figure out your recovery capacity.

Hope that helps a bit mate.

[Rich Ellis]

I’m with Marc here mate. In this situation I’d make a leg press variation heavy on the inner thigh

[Rich Ellis]

Very late session tonight, long long day.

With that said, was buzzing for my leg session, and it went very well.

I put some light wraps on for my pressing and they felt great, so I probably will stick with that.

Just about to cook my steak, then it’s bed. Push tomorrow