[Rich Ellis]

Excellent leg session today

Very simple and as so

Prone leg curl
Seated leg curl
Leg extension
45deg leg press
Ham/glute hypers
Machine preacher curl

Definitely found a good set up for my pressing, just a lot of work to do now.

Big food shop done, about to get my last meal and then an earlier night ahead of upper tomorrow

[Rich Ellis]

Yep, like Kam said, email customer support and they will help you with a resolution.

[Rich Ellis]

Really nice upper session tonight

Everything going nicely with training at the moment. I’m staying patient and it’s paying off.

Rest day tomorrow before a weekend of training to look forward to

Just had my last feed and now sleeping

[Rich Ellis]

Hi mate, I’m echoing the others.

Cream of rice with dried fruits, honey, or sweet fresh fruits

Rice with some dried fruit mixed in or on the side

[Rich Ellis]

Very nice leg session tonight after a couple of days working away with the team

I’m really pleased with how my knees are coming along, a real transformation

Upper session tomorrow, but a very full on day at work first – sleep time now!

[Rich Ellis]

You’ve definitely had the feedback you need here mate – try to keep that whole principle of not over thinking applied to all aspects of this game

The micro detail can come when, and if, it’s warranted

[Rich Ellis]

Yep, totally agree with the guys here mate, it’s all a balance of volume, frequency, and intensity

Similar to Hilly, I would keep the DB press to once per week

[Rich Ellis]

Hi mate, I’ve had mine for about 10yrs and it’s not really got any worse – I’m not a competitive bodybuilder though.

Nath Styles has had this done of if I recall correctly mate, so he will be able to give first hand.

[Rich Ellis]

Totally agree with Clare mate, let us know how that goes.

[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

[Rich Ellis]

Hi mate

There’s a YouTube variation you can watch and start to digest whilst you wait for your membership to unlock the educational section videos

[Rich Ellis]

Well that was a long week!

Just sat down aftwr a long day at work and then food shop.

I need to move and cook my last meal. I am very ready for my bed tonight.

Legs tomorrow. Always good after a rest day

[Rich Ellis]

Hi mate

It’s never perfect to cross training styles, but in this instance I would put SBD as the first movement in the respective sessions you have identified.

For simplicity’s sake, I’d just run wendler’s 531 on these, then move to your “bodybuilding” work, some of which will double as accessories

[Rich Ellis]

Arms and calves dusted off tonight but a long long day at work so only just getting to bed which isn’t ideal

Still, rest day tomorrow so a bit of catching up on some sleep before legs on Saturday

[Rich Ellis]

Very good upper session tonight.

Keeping things progressing nicely. Body doing as it’s told. All I need is some consistency with it and I’ll be happy

Sleep time now. Arms and calves tomorrow before a rest on Friday