[Ross]

Josh Bridgman’s ‘pursuit of mass’ playlist on Spotify is good
Aj Morris has a playlist ‘Ajs top sets ?’ and it’s very good too!

Got a few bangers on my playlist as well, ‘Top set bits’, check it out!

[Ross]

Rest days are pretty uneventful here, would usually do some cardio but had been running around in full kit at the weekend in +20° heat so no cardio this week. Didn’t do a great deal yesterday, chilled out, ready for arms and delts later today! Check in pics were taken this morning, growing increasingly happy with my front shot just need to work on keeping my shoulders/upper chest level and in line

[Ross]

 

I feel like I’ve made it now that I’ve had a hilly voice note!! Always appreciate you taking the time mate, thankfully the lump has reduced in size and seems to be clearing off now

[Ross]

Hey buddy, have you tried applying a little heat before massaging the area! What gear are you using? As they guys have said a lot of people are having problems at the moment!

Hey Louis mate, yeah I’d tried that, was in the shower for fucking ages trying to massage it out, the lump’s gotten much smaller now and seems to be clearing off thankfully

[Ross]

Legs yesterday kicked my ass!! The battle with the smith machine continues, increased by 5kg and it felt like I’d added 100kg!!! Work to be done there for sure but the V squat moved nicely, I enjoy that movement.
Rest day Wednesday is always welcomed, allows me to do just chill and do a grand total of nowt bar steps, eat and a bit of studying!! Tomorrow, arms and delts, easily the most boring session!

[Ross]

Absolutely outstanding push session today! Push has always, always been my weak area so was delighted to get through the session feeling like I was getting stronger/progressing!!
The rest of the day was spent rushing around after a poorly Alice and getting ready for nightshift! Did a couple of rounds of posing too and am ready for legs tomorrow!

[Ross]

I get a sore lower back from tight hip flexors and hamstrings as my job involves a lot of sitting down for long periods of time, I’m tight all over though so find that shoulders get sore from tight pecs etc, it’s not always the area you’re sore in that’s the issue. I’d go get some professional advice here and look to incorporate some mobility work if possible.

[Ross]

It’s been covered really well above, you want to spread it out across the day not leaving too long between your meals and not having great huge portions to ensure your body is able to digest it properly. That being said, your eating habits will have to fit around your schedule and what you’ve got going on, I work shifts so my eating habits change around depending on what shift I’m working and I can notice on certain days what isn’t working or optimal because my body doesn’t digest the food as it does when I’m on a day off. So just try and work out what suits you while trying to make it as optimal as you can with meals spread out across the day where possible

[Ross]

I agree with Jimmy if it’s not hot or sore should be okay keep an eye on it though

Thanks for replying Kamara, appreciate you taking the time! Lump seems to be reducing in size which is good

[Ross]

Unless it’s red, hot to touch and possibly sore it’s very likely nothing to worry about and just a jab where the oil hasn’t dispersed properly or inflammation from the jab itself.

Keep an eye on it if any of the above symptoms occur but it’s likely just an off jab

Thanks for replying Jimmy, size of the lump seems to be reducing so looks like it was an off jab like you mentioned

[Ross]

Past couple of days have been tough, running about in full kit in over 20° heat! Push on Saturday was very very good though! Nightshift tomorrow but I’ll get push in tomorrow beforehand after a lie in!

[Ross]

I had a bit of a shit training week last time, I put it down to poor sleep due to it being too fucking warm!! This week has been unreal though, such a good training week!! Weight is above 85kg now. Will tag a photo below from posing yesterday.

The first week of my first ever 8 week transformation challenge as a coach starts on Monday, been a busy old week getting things set up for that. Apart from here on the site, where else do you guys who are coaches do your learning??

[Ross]

Check in feedback from Ally was good yesterday and all positive, food is up as we look to keep growing, praise the Lord! Pull last night was very good also, felt strong and just good in general. I’ll post some photos below that Alice captured after deadlifts. Stayed up later last night to get ready for nightshift tonight, lay in later this morning and then had a very good push session! Put plans to paper for a YouTube channel and some exercise tutorials for clients too! Glad tomorrow’s a rest day though, my body is beat!

[Ross]

Arms and delts last night after work, probably the best session I’ve had all week to be fair. Which is odd as it’s probably my least favourite one, just not the same when you don’t have big lift in is it?
Day shift number 2 today, awaiting check in feedback from Ally, pull tonight and then the usual days to nights routine of staying up a bit later and laying in tomorrow!

[Ross]

Legs on Tuesday was ok, smith machine squats are absolutely destroying me trying to nail the form! The rest of the session wasn’t bad apart from that small hiccup. I can tell you, hand on heart, that yesterday’s rest day was needed. Did my meal prep in the AM, chilled with Rio for a while and then did some HIIT and filmed some exercise tutorials for the clients of my upcoming 8 week transformation challenge, watched a film with Alice last night. Thought I’d sleep well last night but it was balls!! Woke up feeling half dead for day shift today, tends to happen a bit before my first day shift, will be chatting to Ally tomorrow on check in to see what he thinks though. Took my check in photos before work today, body weight is slowly increasing which is great news!!