[Rich Ellis]

Hi mate

Three rotations should be plenty, I’d far rather that than trying to shoehorn in movements that you get on with just to create an additional variation.

[Rich Ellis]

Biceps and chest today.

Been a good run of sessions, ready for tomorrow’s rest day.

Still managing to edge everything forwards, shoulders a little bit grumpy but working in heavier rep ranges was likely to challenge that side of things – so far, so good.

Just about to get on with meal prep, then shower and a bit of wind down.

[Rich Ellis]

Hi Alvin

I know literally nothing about you, but just be mindful that if you have fully committed yourself over the last two years, and have become a very competent trainer, learned how to take your sets all the way, and gained a great deal of strength, going to full body may prove very challenging from a recovery perspective

[Rich Ellis]

I agree with Clare – you will need to pay close attention to programming on upper days if you only have an hour to train.

[Rich Ellis]

Hi Tobi,

I think this comes down to what the end goal is. Everyone has a different “why”, so if being in the gym six days is the most important thing to you, by all means do that, just be aware that it probably won’t be the best thing for physical progress.

Training six on the bounce will need close attention paid to total volume, and frequency of muscles being trained.

Be VERY across your recovery variables if you’re looking to persist with this.

[Rich Ellis]

Really good leg session today.

Tried out the new lifting shoes, which made a massive difference to the comfort of my squatting and pressing movements – very happy with those!

Biceps and chest tomorrow, some emails, feeding, and not much else for the rest of the day

[Rich Ellis]

I agree with Jord mate

Unless you have a very well equipped gym, you risk programming inferior movements just to create difference , so work with what you have available to you, and your individual preferences to create your template.

[Rich Ellis]

Back dayyyyyyyy

Good session today, really enjoyed it and body felt happy.

Busy weekend ahead, but some extra sleep. Last meal soon and then bed time.

Let’s tomorrow, I’ve bought myself some high wedged Oly lifting shoes, so I’m excited to see how they settle my knees on pressing/squat movements – I’ll report back!

[Rich Ellis]

Hi mate

DB or cable preacher/equivalent machine

High cable curl (stirrups)

Hammer curl variation

[Rich Ellis]

Mega Delts and tris session today.

Cuff laterals
Cable “Y” raises

Cable cross Tri ext
Overhead Tri ext
Pushdown

I’ve been getting some serious kick back from my elbows with the loaded tricep work and then the loaded pressing work in my chest sets, so taking a shift and with the direct tricep work I’m in the 15-20 range for a few weeks

Sorted my food prep, and now about to have my last feed before sleep.

Back session tomorrow

[Rich Ellis]

Hi Felix

You can do anything you want, whether or not it’s going to lead to “best” progress is down to multiple factors.

Do you want to post some pics? It might be helpful for us to gauge where you’re at and offer some more informed advice.

[Rich Ellis]

Rest day today and very glad of it.

Just sorted tomorrow’s food prep, and now on with my feed before catching up on some emails

[Rich Ellis]

Hi mate

I’d lead one session with your pressing movements and one with your back movements

I don’t think it’s about straight sets being “better”, but I think there is some advantage to starting without any intensifiers/clusters.

You can use them to add in at a later date if required

[Rich Ellis]

Legs today and now two days rest

Having a new install at the gym which hopefully gives me a whole new leg session set of options coming up next time out.

3 feeds left today, and an early night to get the recovery moving!

[Rich Ellis]

Hi mate

What frequency are you working on?

Is there a reason you’re using rest pause sets rather than straight sets for the lateral raises?

You’re leading both upper sessions with back work – is this a lagging area for you?