Push day. Gooood one tonight

Everything up on last session, body behaving nicely, I’m very happy with that one.

Just cooked my last meal so about to have that and then it’s sleep time

Pull session tomorrow to box off the weekday sessions.

Agree with Kam mate.

I’d swap your loading sessions to Tuesday and Thursday, RDL on the Thursday, away you go.

Really good upper session this afternoon

The big limiter for me at the moment is the chest pieces. I’m ok if I’m working in the high rep ranges (15+) but the pieces aren’t letting me load which is sad.

I’ll try to do my push session at a different gym this week and see if the pieces there allow me to work hard in lower ranges.

That aside,…

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Same as Bish for me mate, I split it three times per day.

You can combine the two products no issue, but you may not need to add additional magnesium to your dream sleep.

Another really good session with progress across the board.

Bodyweight is on the way down which is fine, it’s not a priority at the moment I’ve got a significant performance gap to close before that becomes consequential.

Happy with how the body felt across the push movements, just getting to my last meal now and then pull tomorrow

Hey Rich,

It’s a tough question to answer as I pissed around for 1-3 years in the gym but Im an intermediate lifter, 5’8, 160lbs[/quote]

Hi mate, in that case I would lean towards PPL.
The super high frequency of UL will bias your lower development as you are balancing all of your upper musculature into a single session so having to be very… Read more

Rest day today, and whilst I’ve been glad of the extra day off work to get some additional sleep and down time, I can’t say it’s been enjoyable. Anywhere other than directly in front of the fan us unsafe, very fortunate to have tge portable air con unit for tonight

Looks like tomorrow will be similar and then a drop to something a bit more…

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Sunday — FB

* Monday — Rest

* Tuesday — FB

* Wednesday — Rest / Football

* Thursday — Upper

* Friday — Lower

* Saturday — Football

In this situation id probably set up like this mate

Really enjoyed today’s leg session, and definitely managed another level of effort without hamper.

Session went so

SL kneeling ham

Seated ham

Hip thrust

Leg ext

45deg leg press

Pin selection leg press

Hack squat

The hacks weren’t great. They might be ok for a single set it will try the pendulum which has a decent amount of adjustability

Getting on with…

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Hi Seth,

I too would leave it as it is if you’re making progress

There’s always a pull to do something different, but when you’re progressing well,

Relentless consistency is the way!

Good push session tonight. Everything witter up in reps, weight, or both.

Session went

Cable pushdown

Cable OH ext

Flat chest press

Incline chest press

Shoulder press

Machine lateral

Calf machine

Just got my pre bed meal cooking, then it’s sleep. Pull session tomorrow and ready to test things a little more

Hi mate

Doubling down on the PPL split from the original brief.

You don’t need to overthink it or try to be too clever. Good balance of frequency and targetted volume, and will help balance any lower dominance that might exist.

Very good pull session tonight, intensity is on its way back, different kind of approach to my sets, starting to feel a bit like the old days!

Session looked like this

Machine rear delt

Low pully straight bar row

Nautilus pulldown

Chest supported row

Stirrup cable pulldown

Cable pullover

Machine preacher curl

Resting tomorrow, meals prepped, just…

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Where are you with this Sean? What did you go with in the end?

Rest day today.

Another weekend hike in a blink, and week has started.

Day flew by, just finished food prep for tomorrow, and about to get my last meal.

Leg day tomorrow, looking forward to getting my sleep in.

Hi mate

Good example of making it work for you! You’ve obviously tried other set ups and struggled to make it work for your life, so you’ve made something that fits to you.

First leg session of the week and very happy

Everything moved well, load and lreps up, good response from addition of light knee wraps on the hip press – all good news

Just getting my beef meal and then sleep. Push on the cards for tomorrow

Hi mate

Full body and UL give you a very high frequency, which allow you opportunities to rest on the days that you have poor sleep – clever manipulation of volume can respond to the exact frequency you land on.

As Kuba has said, the PPL sessions give you opportunity for lower absolute volume per session, which is the other approach.

Decent leg session today – this session is now less knee taxing, with all of tht work moving to the weekend session where I will gym hop

That means today’s session went

Adductor

Hip Thrust

Hype

Seated Ham

Prone Ham

Leg Extension

Hip Press

Bicep (machine preacher)

Just getting last meal

Sorted, then sleep. Push tomorrow

Where did you get to with this mate? Have you seen any progress and/or managed to get a definitive diagnosis?

Rest day today, but the new clothing has landed !

Been a pretty good day, busy but productive

Just preparing my last meal and then I’ll be getting an early night. Lower tomorrow

Hi mate

Depends what your meals are. If they are rich in complete proteins, following your dinner with EAA is probably unnecessary

Similarly, pre bed might not be the best choice, I’d opt for a much slower releasing, complete protein.

The glutamine will be a really good addition for your gut health, I don’t see a need to change that.

Keep us posted mate

It’s getting repetitive. But another significant jump in loading this evening. Pull movements starting to use some weight that can bring the depth back (hopefully)

Resting tomorrow and then big sessions over the weekend

Just about to get my last meal, then it’s sleep time

Hey Rich

Im doing U/L rn
but i feel its to much for me or my delt or chest dont grow,

My goal is to bring up my chest, back and my delts, my final life goal is to get a pro card one day, ik its to much but yk[/quote]
Don’t ever be apologetic or dismissive of your goals. Keep that at the centre of every decision you make!
In this context, I… Read more

No training today, rest day Fridays.

Very full on week but glad it’s time for food and sleeps

Just about to make my last meal. Legs tomorrow

Hi Theresa,

This is largely down to how broad you want your working rep ranges to be.

As others have noted, you might find some movements progress better if you mix the working rep ranges, some might benefit more from a consistent approach.

As long as you are working on excellent movement execution and tempo whilst working to concentric…

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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

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.

Hi Wiktor,

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

Upper session this evening, and much like last time out, a really good session with really good progression and “feel”.

Things are progressing consistently, that’s what I want and need right now.

Getting bloods done on Sunday, so lower again tomorrow and then resting Saturday to allow a cleaner set of results

One meal to go and then sleep for me.

Hi mate,

Similar to Hilly, readying yourself to maximise your working sets is what we want from our warm ups.

If you feel you can achieve that with lower rep warm up sets, then it’s a viable solution for you.

Rest day today! Had a work event which meant I’ve jumbled training up so going PPL tomorrow through to Sunday

About to cook my last meal, then food and sleep

Pull tomorrow

Hi mate

Just to echo the gang, definitely put some effort into your legs. Even the shorts are tight fitted now to show some of the development through

A good basis for a complete physique

Pull Session this evening, and whilst I rattled through, it wasn’t what pull should be.

Things are improving, my confidence is growing, but the reality is I’m just not excited by this style of training

Nothing I can do about it now unless I put undue risk on what would be a catastrophic injury, so I need to live with it, but doesn’t mean I…

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Hi mate

Talk to us about what’s changed from when you started 6 months ago?

How has your performance improved, and how has your bodyweight changed?

Hopefully you have some before and after pics?

Much much better leg session tonight

Knees just played ball a bit better than last time out which was happy

Resting now tomorrow and then back to upper/lower over the weekend

Enjoyed my first week of dropping weight and just focussing on the lifts, I’ll run this through to start of Jan and then get after it.

Hi mate

My view is that you’re not giving enough recovery for some bodyparts

I’d honestly simplify this mate to either

Upper/lower/rest/repeat

Upper/lower/rest/push/pull/legs/rest/repeat

Push/pull/legs/repeat

I don’t think it needs to be more complex than that.

Legs today, which was a really good session until I got to the pressing.

Knees were super warm from a high rep focus, got my sleeves back in the game, so expected miracles that didn’t come.

Got some acceptable work done given how crap they felt, but it’s not going to get me excited.

Probably the kick I needed to double down and commit to getting…

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Hi mate,

I’m afraid I can’t see the attachment, but I don’t see a change of scenery as a necessary need for a change of approach.

Unless you can’t create a couple of upper and a couple of lower sessions with the kit available, I’m not sure I’d move philosophies.

Mega upper session today

Calves

Pushdown

Overhead ext

Neutral pulldown

Chest supported row

Incline chest press

Machine laterals

Really pleased with all of the movements today, settled on implementing ascending sets for my back work to limit overall loading in an effort to protect the bicep whilst stimulating the back

Two meals left to sink, then…

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I’m the same as Bish mate, any of my anti-inflammatory supps I have am on days that I train evening, or split morning and evening on days I train in the afternoon

Fridays are rest days.

It’s been a week! Lots happening at work, but it’s good and I’ve enjoyed my gym sessions

Just about to cook my eggs and then I’m sleeping – upper day tomorrow

In reality it doesn’t really matter provided you’re making a progression that keeps you within the range you’ve set for yourself

Really good pull session tonight, the best one since my bicep rupture.

Managed to find progression on everything without feeling like the arm was at risk.

Just about to get my last meal in, the sleep ready for tomorrow’s push session

Hi mate

I’d take a good look at the upper / lower set up video in the education section.

That’ll give you a good idea of the philosophy around the set up.

Realistically, whilst it’s good you’re aware of weaknesses, an overall development is probably required, so I wouldn’t get too tied up in the intricacies, as long as you have a well…

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Really good lower session this afternoon, really getting stuck into the movements, but most importantly for me, my knees are letting go after it.

Looking forward to progressing these, it’ll be a long road but want a couple more inches back on my legs

Food prep is sorted for tomorrow, just getting my last meal and then sleeping

Rest day tomorrow,…

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Hi mate

Please try not to let the idea of systemic fatigue be a blocker before you’ve even got started – doesn’t bode well if you’re looking for it to be an issue.

I think with a year away from training, it’s sensible to start back up with high frequency low volume, so like your full body suggestion.

If you outgrow it, you can adjust, but if want…

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Rest day!

Very good day, but a long day, and I’m falling asleep on the sofa so just going to get my last meal and then get some sleep.

Pull session tomorrow. I’m excited to get stuck in.

Hi mate, similar to the rest of the gang, I’d racommend taking some rest. Lots of red flags at the moment that suggest it would be a good idea.

It doesn’t necessarily have to be a week, but equally, it can be. That’s something you’re going to have to judge.