[Rich Ellis]

Really enjoyed this afternoon’s upper session.

Only thing that hasn’t gone quite as planned was the incline press. I need to find a solution, it’s annoyed my shoulders two sessions in a row now.

Had a busy, but productive day in all, lots of jobs done which hopefully means tomorrow is a bit less “go”.

Last meal in the oven, then sleep. Not often I can have 9hrs, so determined to tonight!

[Rich Ellis]

Hi mate

Unsure which surgery you have had, but if it has involved any bone shaving, be wary of adding HGH too early, it’s quite common for bone spurs to grow and cause further issues which require surgical intervention.

[Rich Ellis]

Friday which means rest day for me.

Had a good pull / push / legs rotation Tuesday to Thursday and have upper to look for ward to tomorrow

Just about to get my last meal cooked and then I’m getting some sleep!

[Rich Ellis]

I personally like to use whey isolate post workout with an easily digestible carbohydrate

Then about 2hrs later I will have a whole food meal

[Rich Ellis]

Legs today to wrap up the first three days of the rotation, and I’ve been really happy with all the sessions

Resting tomorrow and then upper/lower over the weekend

One meal left for tonight, which I’m just about to have, then sleep time for me!

[Rich Ellis]

Hi Rion,

I don’t think I understand the question.

You want people to tell you what they do on their rest days?

Have you looked at your session volume? Your calorie intake? Your sleep? The progressions you’re looking to make?

[Rich Ellis]

Push session tonight. Largely good, shoulders feeling it, but weren’t inhibitive of anything progressing.

Legs tomorrow and then resting on Friday

Sorted supps and meal prep for tomorrow, one meal left tonight, then I’m
Sleeping

[Rich Ellis]

Hi mate

Do be conscious of movements that are causing discomfort, and see if you have sensible substitutes that can be made.

If budget allows, I would consider adding JoinIn to your supplement list. Genuinely it’s been massive for my knees!

[Rich Ellis]

Pull session boxed off. Really good one this evening, enjoyed the extra volume the pull sessions bring.

Back and sorted food prep, about to get my supps and last meal and then get to sleep

Push tomorrow!

[Rich Ellis]

Rest day for me today to start the week.

Looking forward to getting into my PPL / UL split again after a disrupted few weeks.

Pull tomorrow to get it all moving. All supps and meals prepped, about to have my last meal now and then sleep

[Rich Ellis]

Agree with Oscar mate, I like it, it’s well put together

[Rich Ellis]

Very good lower session today. Nice jump in strength, but a really good development on the leg press that now gives me three options I can get after.

Resting tomorrow, and then after three disturbed weeks, I can get back to my preferred rotation

Just about to get my last meal and then it’s bed all over again

[Rich Ellis]

Hi mate

I think finding something to keep you accountable is going to be the key.

It’s so easy to put it off.

There’s some pretty good apps now that you can tailor a routine around that might help

[Rich Ellis]

Really enjoyed today’s upper session. Movements went very well, highlight being a little extra load going on the presses which is a nice win around the bicep injury.

Enjoyed the Olympia coverage so far, excited to see how it lands

About to sink my last meal and then sleep. Lower tomorrow 🙌🏻

[Rich Ellis]

@Maddy Lulu-Belle Daniel I think has been managing a similar issue on hacks… over to you Maddy!