[Rich Williams]

Yikes. Took it this morning and have never felt a Pre hit like that before since the days of Jack3d haha. Obviously this is much cleaner and the pump is insane. Love it

[Rich Williams]

All in one n down the hatch.
Why do you think you would seperate out of interest!
Unless of course you feel one spoils flavour of other

_________________________________________

Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
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Just due to the flavour clash really which isn’t a big issue for me, I’ve mixed before. Will mix it all in, cheers

[Rich Williams]

Kcals today – 3178
P-250. C-402. F-58.5

[Rich Williams]

T – Push Delt Focused – 11
DB OH Press (Seated, No back support) – 2
28kgx9 / 24kgx11
BB Highest Incline Bench Press – 2
62.5kgx8 / 52.5kgx14
BB CGBP – 3
75kgx7 / 65kgx 9/8
Banded Cuffed Lateral Raise – 1
Red Green Bands x 25
Banded Cuffed Extensions – 1
Red Green Yellow Blue Bands x 20
Banded Fly – 1
Red Green Yellow Bands x 30
Plate Pinch – 1
10kg x 90 seconds

[Rich Williams]

Rest day today.

Kcals down to 2114.

210-P, 167-C, 60-F.

Weight: 184lbs on waking

[Rich Williams]

S – Leg Pull – 14
BB SLDL – 1
140kg – 3
BB RDL – 2
115kgx9 / 105kgx15
DB Shrug – 15-20 RP20 secx2 / Max Hold
36kgx15/8/7(30). 36kgx90 sec hold.
Banded SL Adductor – 1
5 Bands x 30
Banded Single Leg Extensions – 1
5 Bands x 30
Banded SL Hamstring Curl – 1
5 Bands x 30
Stairs Calf Raise – 3
20kg – 3×25.
Head Harness Neck Extensions – 3
20kg – 15, 18, 20

[Rich Williams]

Today’s session – Push Chest focused, some Biceps and Forearm work too. First session after a 5 day complete rest. Everything up since the previous time doing that lift although this is a new version of this split.

DB High Incline Banded Fly – 1

16kg – 12

BB Low Incline Bench Press – 2

72.5kgx9 / 62.5kgx13

DB Highest Incline Bench Press – 2

32kgx5 / 26kgx11

Weighted Dips – 2

12.5kgx11 / 3.75kgx17

Banded Cable Fly – 1
Red Green and Yellow Band x25

DB Bench Preacher Curl – 4

14kg – 12, 10, 8, 8

DB Reverse Forearm Curls – 2

7kg – 20, 15

DB Forearm Curls – 2

14kg – 15, 15

[Rich Williams]

That’s good news, will deffo be on for that when they drop

[Rich Williams]

Great, thanks. That’s plenty for me training at 6am

[Rich Williams]

Does Dial in have a decent amount of caffeine/stim in it on its own or would you need to add in? Going to try this next.

[Rich Williams]

Hi mate.

Like you I switched from an RIR approach a few months ago and can honestly say I’ve never enjoyed training more and made more progress.

For me –

1. I like 2 rotations of each Push, Pull and Leg sessions with different exercises and focus. E.g Push 1 is more Chest focused, Push 2 is more Delt. Pull 1 Back Thickness, Pull 2 Back Width. Leg 1 Quad focused, Leg 2 Hamstring.

2. I don’t really time them too strictly as I want to feel prepared for the loading and back off sets but it’s never less than 3 minutes. For the isolation movements later in the session it’s probably more 90 seconds.

3. I usually go from 5 down to 1 depending on how many there are.

4. Sounds fine. The important thing is you are choosing exercises you connect well with, make progress from and can recover from.

The athletes are always great with their replies but as someone who has recently switched over too thought I’d share my view.

[Rich Williams]

Do you leave it 2-3 hours after whey and cereal post workout before the next intake of protein and carbs or do you have a meal an hour later?

[Rich Williams]

My gym has that machine so I gave it a go and found it awful. You aren’t able to get much depth with it and when I did attempt to go as low as I could the pressure and pain on my knees was significant. I wouldn’t use it again.

Pendulum, V Squat Machines are good. Heels Elevated Narrow Stance BB Squat I also like if it’s quad focused you want

[Rich Williams]

Thanks all

[Rich Williams]

Thanks Jimmy. That makes total sense. I’ll add another scoop of whey to the pre and drop the EAAs from the intra