[Rich Ellis]

How’s progress here mate? Are you making a good recovery?

[Rich Ellis]

Very good leg session today. Really enjoyed it, and knees felt very compliant!

Simple simple

Prone leg curl
Seated leg curl
45deg leg press
Leg ext
Glute/ham hyper
Bicep preacher curl

Just cooked my rice for this evening and tomorrow and about to do my beef mince, then sleep for me

Upper session tomorrow, and then straight into a very busy week!

[Rich Ellis]

Rest day today and a very long one at work.

Looking forward to the extra sleep over the weekend , just about to get my last meal and I’m straight asleep

[Rich Ellis]

Agree with Hilly mate

[Rich Ellis]

Calves and arms!

Was super late to the gym tonight aftwr a long long day at work

Just getting my last meal and then it’s sleep time

Rest day tomorrow and then a weekend of training

[Rich Ellis]

Great advice from Marc here, also in agreement.

See how you go with the 3 on 1 off mate, it might be that you run 2 on 1 off, don’t worry about which days follow which.

[Rich Ellis]

Good upper today. Bit of tweaking to do with the chest work in this session , but pretty much bang on with it all

Away with work on Tuesday so flip flopped the week, training tomorrow, resting Tuesday, then lower / upper respectively on Wednesday and Thursday

Meal prep is all sorted, one more to sink in about an hour, then sleep time

Hows the diet looking like right now bud?

[/quote]
Sorry mate. Missed this!

Current training day set up is

M1
60g Whey,
200g mixed berry frozen
75g oats
10ml olive oil

M2
150g salmon, 100g chicken
125g rice
100g apple or blueberry
75g cooked veg

M3
250g Chicken
125g rice
50g veg cooked
10g olive oil,
20g raisins

(Intra)
20g Clear Iso,
20g MPSMax,
80g perfomance fuel

(Post)
45g Whey,
140g cream of rice
150g mixed berry
15g almond butter

Pre bed
300g Beef Mince
100g rice
50g kimchi / sourkrout
100g carrots
100g passata
100g mixed berry

[Rich Ellis]

Upper session done and dusted.

Really good session tonight, strength nicely and steadily rising, body nicely behaving.

Food prep done for tomorrow, just about to get my last meal and then it’s sleep time for me

[Rich Ellis]

Hi mate

As Louis says, I’d go 2 on 1 off

Please put your triceps with upper mate, leave biceps with lower.

I’d like to see another set on the squat press too, or if not, an additional press or squat variation.

if i were to add triceps onto upper like you said do you think i should also program in a tricep compound such as a dip or jm press?[/quote]
Hi mate

I’d probably go 1 set of single arm pushdown, 2 sets of JM press

Dips will crossover into chest work, so depends if you need more or less there

For a start, I’d leave it clean and see how recovery is.

[Rich Ellis]

Nice leg session tonight. I wear flats on this session and wedges on the other. I’m definitely better with wedges so will now implement those across both leg sessions

Sorted meal prep, just about to get my last feed then sleep.

Upper tomorrow, very game for it 🙌🏻

[Rich Ellis]

Hi mate

I’d join Louis on this one and have a quickly digestible meal at 06:00, also gives you a good amount of time to hydrate.

Then you can have performance fuel through the first 1/3 of your workout, and your MPS Max as a single hit as you get on the gym floor.

As for your workouts, depends what you need volume wise, 60mins is probably pushing it for PPL, so I’d likely opt for bro split.

[Rich Ellis]

Hi mate

As Louis says, I’d go 2 on 1 off

Please put your triceps with upper mate, leave biceps with lower.

I’d like to see another set on the squat press too, or if not, an additional press or squat variation.

[Rich Ellis]

Rest day today, and on the bank holiday too

That meant a very productive day sorting some house bits, car bits, and food prep.

Very much looking forward to my leg session tomorrow

[Rich Ellis]

Excellent upper session today!

Everything upped, with execution on point, and my body feeling “safe”

Seated calf
Standing calf
Upper back t-bar
Chest supported lat row
Seated shrug
Chest press
Pec fly
Machine shoulder press
Machine laterals
Single arm tricep cable extension

Just about to have my last meal, then sleep.

Rest day tomorrow falling on the bank holiday, so bit of a lie in and then some house jobs, food prep, and not much else

[Rich Ellis]

Wholly agree with Marc here mate. Unless there’s specific need to do something very specific, multiple warm up sets on your first couple of exercises is the way I’d go too.

Be sensible in not making them fatiguing, that will be down to the number of reps with a given load rather than the number of warm up sets provided you have ample recovery in between.