[Rich Ellis]

Really good pull session this evening running the tweaked set up

Cable pulls
SA HS pull-down
SA chest supported row
Chest supported upper back row
Barbell row
Cable rear delt
High curl
Low curl

Just back and food sorted for tomorrow, last meal sunk, time for sleep … legs tomorrow 💪🏻💪🏻

[Rich Ellis]

Hi mate,

You’ve got plenty of feasible options as outlined by the gang above

For me, you should have a watch of the videos. Don’t just focus on the set up, understand the rationale as to what each split offers, and why.

Then digest the set up, understanding the philosophy behind setting the splits up

Use this opportunity to understand and apply the benefit of taking your sets all the way, whilst balancing excellent movement execution.

Once you’ve armed yourself with all of tht, as has been highlighted, don’t underestimate the importance of something tht gets your juices going, that will keep you engaged and excited.

Once you really buy into the progressive overload philosophy, tht will really help push you into the competitive nature of training that most of us here thrive on.

[Rich Ellis]

I’ve rested today. I’m not long back and sorted food prep for tomorrow

Big pull session on the cards, hoping the gym will be a touch quieter and I can jump on the order I’m looking for

One more meal tonight, then a good sleep

[Rich Ellis]

I agree with Clare here mate, MPSMax as a shot, then sustain or performance fuel sipped through the session.

Remember you’re doing this to help your performance, so having something that irritates your stomach is going to have the opposite effect.

You’re also pulling calories away from other meals, so think sensibly about how much gets used.

[Rich Ellis]

Really good push session today

I’m not strong, which is weird, I’ve always been a good presser when I’ve been able to apply myself of pushing movements

I’ve had a lot of work to do to get myself to a point where I can press without pain, and I’ve now got those variation.

The fun bit lies ahead, which is applying effort and getting strong, but it’s cr#% being average 😐😂

Food prep is sorted for rest day tomorrow

Two meals left this evening, then an early night.

[Rich Ellis]

Hi mate

Given the caveat of the machines you have available to you , this largely looks sensible to me

I would probably edge towards a little bit more volume in each of the sessions but of course that will be determined by your recovery capability

Is the wide stance work on the leg movements for comfort or because you’re looking to develop your adductors ?

[Rich Ellis]

It’s a rest day today, legs are nicely feeling it after yesterday’s session

Was up early and into work, just back now and on with some domestic boring stuff.

The rest of the day is about feeding and getting some rest this evening

Big push session tomorrow to look forward to

[Rich Ellis]

Hi Zach, time to get after it mate

What do you intend to do from a training and diet set up perspective?

[Rich Ellis]

I’ve been feeling absolutely hit this week, but I’ve had some excellent sessions, and today was the same.

I made a good decision earlier in the week to tweak the rest days, and that’s paid off for the rest of the sessions this week.

Just doing some washing and waiting for my last meal, then I’ll be straight to bed

Resting tomorrow, trying to pull back a bit of recovery, then in for a push session on Sunday

[Rich Ellis]

Hi mate.

Let’s get some pictures up, let’s get your bodyweight as well.

What’s your history of dieting? Will this be your first time getting to a “stage ready” level of condition?

[Rich Ellis]

Good session this evening, still feeling beaten up, but got in, got it done, and enjoyed it along the way

Food and supps sorted for tomorrow, just sinking my last meal (steak, salmon, rice) and then sleep. Very much willing the weekend to be here already

[Rich Ellis]

Hi mate

What have you been doing to this point?

I’d probably be inclined to simplify this a bit if you have a enteral need to bring everything up evenly, but understanding what you’ve been training to get you to this point will be helpful for context.

[Rich Ellis]

Today was supposed to be legs, but I was absolutely battered.

I’m not one to back out of a session, but I’m not moving well today, and I have to flexibility to move the session to tomorrow instead

Just about to prep my last meal and then it’s time for sleep

All meals sorted for tomorrow

[Rich Ellis]

Thanks man! Will give it a go and look what body response is.

I had the discussion a few weeks ago, that it doesnt matter in which rep Range u Train – just „Collect“ effective reps through the Workout – and conclusion was, its „easier“ to get effektiv reps in a lower rep range..

What is your Opinion? And maybe @kuba1000@hotmail.co.uk and Jordan, etc. Pp. Wanna join in here.

“Collecting effective reps” are best done in rep ranges where you can work to concentric failure whilst maintaining excellent movement execution

You need to answer where tht sits

You also need to consider ability to progress. Most people find that more sustainable working across multiple rep ranges, hence you see the loaded set/back off set approach.

[Rich Ellis]

Really good back session this evening. The gym was particularly busy, which I hadn’t expected as I was starting my session late in the day, but done the less I had a really good workout.

Just sorted all my supps and meal prep for tomorrow, it’s leg day, so getting ready for sleep now after I finish this last meal.