[Rich Ellis]

Rested today – from gym and work

Had a good trip to the cinema which was the first time in a long time

Just cooking my steak and then it’ll be sleep time

Lower tomorrow which I’m excited for

[Rich Ellis]

I’m prepare pro or DNFM.

I used coffee for a long time before pre workouts were as high quality as they are now, but as has been said, when you’re using a pre that has something other than just stimulants, you can’t get that from coffee alone.

[Rich Ellis]

And that was pull this evening

Very happy with that one, another significant jump that it starting to show with getting some of my depth back. It won’t be quick, nor should it, but it’s starting to come now

Rest day tomorrow, and a day off work, so rest on rest which I’m looking forward to

Just had my last meal, now it’s time for sleep

[Rich Ellis]

Hi mate

Some good suggestions here. If you add boiling water as you stir, you should arrive at the consistency you want and avoid any “grainy” textures

You can also just mix with cold water and drink as a shake if you’re in a rush or struggling with appetite

[Rich Ellis]

Good step forward on this evening’s push session.

Shoulders and bicep feeling really good at the moment which is letting me work much harder on the push movements.

Last day at work tomorrow before 5 days off which I’m very much ready for.

About to have my salmon, rice, and avocado meal, then it’s sleep

Pull day tomorrow. Looking for some good progress again.

[Rich Ellis]

Hi Wiktor,

What is the purpose of drinking the white monster on rest days?

[Rich Ellis]

Legs tonight. Worked hard, but a bit frustrated with the pressing. Still more knee discomfort than I’d like, hoped things would be moved on a bit more, seems to be session by session though.

Push tomorrow, last meal just getting prepped and then sleep time

[Rich Ellis]

Hi mate

If uploading the pics isn’t working, try a YouTube video, or linking us to your Instagram page

Really hard to help advise what the best course of action for you might be without some visuals

[Rich Ellis]

Rest day Mondays – not my favourite days, but super necessary

Home and meals prepped for tomorrow

Having a bit of downtime now and then one meal left before bed

Legs tomorrow

[Rich Ellis]

Hi mate

Well done with the gaining phase. Sounds like you’ve been nice and patient and have a good awareness of keeping things in check

As Kerry says, share the pics mate to help with feedback

[Rich Ellis]

Very good upper session this afternoon. Weights are going up, body is feeling better and better so the confidence in the movements continues to grow

Just making my last meal, then sleep.

Rest day tomorrow, four day week at work, each day as it comes

[Rich Ellis]

Hi Lucas

Do you feel it is hampering progress on your push or pull sessions?

[Rich Ellis]

Very good leg session this afternoon

Knees are making rapid progress and that’s allowing me to consistently work harder and heavier

Two meals left this evening and then we lose an hour of sleep so aiming for an earlier night

Upper tomorrow to look forward to

Very modest increase in bodyweight over the past week so will make a post workout meal carb increase and see where we go.

[Rich Ellis]

Hi mate, I did this for a long time due to time constraints at work and had no issues at all.

Super easy, palatable, and quick!

[Rich Ellis]

Friday rest day. Was very late home from work, promptly fed, sat down on the sofa, and fell asleep

I’ve got one meal left to eat tonight, then I’ll get an early night

Legs tomorrow 🙌🏻