[Rich Ellis]

Fridays are rest days for me.

Finished work and got the food shopping sorted for the week.

Just sitting down now for an hour before my last meal and then sleep

Work in the morning, gym afternoon, then some relax for the rest of the day is the plan

[Rich Ellis]

Hi mate

I agree with Clare, don’t be too hasty in making an increase. 2.5lbs is a significant jump in a week, see where it starts to settle before feeling the need to jump calories again immediately

[Rich Ellis]

Got my leg session done, and actually very happy with how it went.

Still feeling very rough with this cold, but rest day tomorrow so hoping a couple of good sleeps get me in a good spot for the weekend

One meal to go.

[Rich Ellis]

Completely agree with Jord.

You’ll know of the movement suits you, then get after progressing it consistently, patiently, for months.

[Rich Ellis]

Hit with man flu (a common cold)

Suppose one of the perks of not training with the intensity I’m used to is that the sessions don’t suffer further when you’re feeling rubbish.

Still, push session completed, numbers progressed.

Back and sorted food for tomorrow, due to have legs so hoping I’m a bit better

One meal to go, then sleep

[Rich Ellis]

Hi mate

Typically triceps will be narrower with a more upright body position

As you widen your grip and shift the load forwards with a forward lean, you start to bring more chest into the movement.

[Rich Ellis]

With the gang here Luka, looks a sensible set up to me!

[Rich Ellis]

Rest day yesterday and starting the training week with pull this evening

I’m grateful to be able to train pull given the scale of the bicep injury, but this evening was probably the first time I’ve felt really fed up with not being able to lift the way I enjoy.

It’s a NET positive given where I could be, but it’s highly annoying.

Home and meals prepped, one meal to go and then it’s sleep time for me

Push tomorrow evening

[Rich Ellis]

Hi mate

Why don’t you do both?

PPL R UL R

[Rich Ellis]

Lower for me this afternoon, and very happy with where it was.

Only thing I’m still missing at the moment from my leg training is a squat variation. I’m going to bring the sleeves back and see if that lets it happen. We’ll see.

Got my food prep done, one meal left in about 30mins and then sleep for me

Rest day tomorrow, very busy one though so expecting it to fly by.

Bumped food up again. Despite the increase in kcals, weight dropped agin. Need to turn this around!

[Rich Ellis]

Hi mate

I think it would be really beneficial to train with someone that does do that.

Not necessarily all the time, even if it’s paying to have someone do a session with you

Once you’ve experienced it, you know what you’re looking for rather than trying to visualise something you’ve never seen.

[Rich Ellis]

Very happy with today’s upper session. Everything feels good at the moment with the exception of the pull movements where I’m very aware of the risk to the injured side – I’m compensating by operating in higher reps with a pause and a peak contraction – not my preferred approach to training, but still creates a stimulus for me

Just getting my last meal, then sleep, lower tomorrow

[Rich Ellis]

Hi Huss

First check out the educational videos – that talks through the structure, and why.

Jord also has FB templates on his Instagram.

[Rich Ellis]

Hi Max

I’m leaning towards Meg on this.

Might be time for Upper/Lower

[Rich Ellis]

Today was a rest day.

It’s been a very busy week, I fell asleep on the sofa so now I’m behind on my schedule and late for bed.

Good weekend of training and not a huge amount else to look forward to

Upper tomorrow