Rich Ellis
Forum Replies Created
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I’m with the others mate.
PPL will do you well here if you’re lower body dominant.
By all means throw your sessions in here for some critique if you’re lower body feel that’s helpful
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Another good session today. Upper.
Reintroduced a bent over row. The movement I ruptured my bicep on, so a bit of a mental challenge, but I’m getting there well with my head.
Session went
Calf raise
Stirrup pull-down
Smith bent over row
Incline machine press
Flat machine press
Neutral grip machine shoulder press
Machine laterals
Tricep cable extensionReally happy with how it’s all going at the moment. I’ve brought food down, not pushing anything other than trying to creep my numbers session on session.
Just getting my last meal. Rest day tomorrow
Sleep time coming up.
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Hi mate,
If you’re a triceps dominant presser, you might benefit from the addition of an isolation movement for chest.
You also need to be accepting of the fact that something is last in the exercise order, and that means it won’t be as fresh as the things early in the order, especially where there’s secondary involvement.
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Excellent leg session today. Happiest I’ve been in a long long time. Movements at the new gym felt great, I’m very controlled but operating without pain, which means I can push on.
One meal left tonight which I’ll get in soon, then long sleep.
Upper day tomorrow which I’m excited for.
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Hi mate
As the guys have said, this will largely be dependent on how the meal digests for you.
In an ideal world, for me, 2hrs is what I feel best on, with then 25g MPS Max and 25g clear Iso whey just before I go on the gym floor, then 50g Sustain sipped through the first 2/3 of my session.
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It’s Friday, which means rest day.
It’s been a pretty taxing week at work, it’s enjoyable, I’m fortunate to work with the people I do, but it’s high volume, high pace at the moment
As a consequence, just fallen asleep on the sofa, so a bit behind with cooking my last meal before sleep
Lower tomorrow, very excited having set some numbers at the new gym last week
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Hi Fred
There’s other ways to progress than reps. Can you microload your sets?
If you’re sitting at the top of a rep range, you can take a bit bigger jump in load and work at the lower end for a while (or vice versa).
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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 getting my pre bed supps and last meal of the day before it’s sleep time
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Where are you with this Sean? What did you go with in the end?
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Gooooood push session tonight
New ground on almost all of the movements, body felt safe which is the main win for me and confidence grows session on session
Looking forward to pull tomorrow, then resting on Friday
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Agree with Sara mate, definitely a high impact option. Quick, easy, significant impact.
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Mostly good leg session tonight. Most of the movements went really well with a decent step forwards, the single press in the session though wasn’t good with my knees so I’m going to have to address that.
Hoping I can get a set up on the other press that works, otherwise I’ll need to reconsider.
Just cooking my last meal and then sleep time for me. Push session tomorrow
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Hi mate
Really like this split,
As Joe says, I’d start lower, with Kuba’s point of prioritising weaker bodyparts (both with volume distribution and exercise order)
By all means put a programme together and check in for feedback.
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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.
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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.