[Rich Ellis]

Hi mate

This sounds really positive, and importantly, that you’re learning along the way what are good choices for you , and what is working well for you.

Is there anything you’re struggling with at all, or is it straightforward as things are?

[Rich Ellis]

Hi Max

Personally I would start out with full body sessions.

Take a look in the education section, and on Jord’s YouTube for some suggested templates.

You can always throw it back in here once you’ve put the sessions together for critique

Perfect thanks Rich, il take a look try and get something put together then come back

[/quote]
Happy to help mate, shout if you have any questions

[Rich Ellis]

Really good leg session this afternoon

Knees behaved nicely through my leg session, started bumping load on both variants of leg press, and no negative feedback.

One meal left this evening, then a good sleep before tomorrow’s chest and delt work .

[Rich Ellis]

Hi Max

Personally I would start out with full body sessions.

Take a look in the education section, and on Jord’s YouTube for some suggested templates.

You can always throw it back in here once you’ve put the sessions together for critique

[Rich Ellis]

Hi mate

Push
Pull
Rest
Arms
Legs
Rest

You don’t need to worry about the crossover then

[Rich Ellis]

Good session this evening, got some arm work in

It’s been a long week, bit more work tomorrow, a leg session, and then hopefully a bit of time to relax

One meal left this evening, then it’s time to sleep

[Rich Ellis]

Aaaaand done. A decent session tonight, although the gym was disproportionately busy for a Thursday evening, so didn’t manage to move as quickly as I’d have liked through my session,

Just on with food prep for tomorrow, then a last feed for tonight, and sleep for me.

[Rich Ellis]

Hi mate

Personally I would start with biceps to get the elbows really warm ahead of your heavier tricep work

I would have three curl variations. A high curl, a low curl stretching behind you at the bottom of the range, and a hammer curl.

For triceps I would have a pushdown movement, a dip or a close grip press, and an overhead extension

As a general rule, I prefer cables to freeweights for most of the movements (dip/press aside obviously) but that’s not to say there aren’t some excellent free weight options.

[Rich Ellis]

Last rest day before a good run of sessions

Sorted food prep and now one meal to go before a not so
Late night tonight

Legs tomorrow

[Rich Ellis]

Another late night due to a work function.

That meant a rest day, but looking forward now to a less disrupted run of sessions

Just on with food prep and my last meal, then it’s time to get some sleep

[Rich Ellis]

Hi mate

Similar structure to in a PPL but the likelihood is you will be able to tolerate a bit more volume with the less frequent training.

I would still suggest starting volume as low as possible as to still make progress, and then increasing as you better understand your recovery capabilities.

[Rich Ellis]

Hi Harrison,

It’s hard to say if it would be best for you, but I think it’s also easy to get a bit too caught up in a decision where it’s likely either continuing with full body (if recovery allows) or moving to upper/lower will yield good progress for you.

I think the main thing I’d want to see you display from your time training full body, is an ability to execute movements with excellent form, and maintaining that alongside an ability to take a set to full concentric failure.

If you’ve learned those things, and REALLY learned those things, then either split will serve you well over the next 12+ months in my view.

[Rich Ellis]

Hi mate

I probably wouldn’t use dextrose, I’d look at a vitargo or cyclic dextrin product, and if possible, I’d be using 40g MPSMax or an excellent quality isolate.

Hydration will be important here mate, and a product like sustain can help there, as well as providing the quickly absorbing carbohydrates

I’d also be looking at your meal before bed to get ahead with your fuelling.

Do you use an intra shake? I’d probably have a good carb product here (performance fuel or sustain).

Hope that helps as a starter.

[Rich Ellis]

Very satisfying back session today. Felt solid on the bar, and started to move really nicely.

Sorted food prep for tomorrow’s leg day.

Couple of meals left tonight and an early night on the cards!

[Rich Ellis]

Rest day today , but a busier one than I’d expected.

Now winding down, one meal left for this evening, heavy back session tomorrow to get ready for