[Rich Ellis]

Quick update :

I changed the order of exercises..

Pec dec is my first exercise now and it feels good. I’m starting really light, working weight up with each set and not going anywhere near failure. Just 3 sets prior to 15 degree incline dumbell press followed by 30 degree incline smith press and everything feels spot on.

Great news mate, sounds like the set up is right.

Don’t rush from here. Take your time to progress, but keep tempo, set up, and execution standardised

Great job mate

[Rich Ellis]

Very good leg session this evening

Standing calf
Seated calf

Bent knee ham hypers
Prone leg curl
Quad stance leg press
Belt squat

Worked everything across higher rep ranges, really pleased with the way my knees responded.

Just sorting food prep now for tomorrow, and then getting my last meal sorted before bed.

Push session tomorrow which feels like it’s come around quickly, but ready for that one!

[Rich Ellis]

Hi mate

Firstly, you’ve posted this thread about 10 times, you might want to delete the others.

First thing you need to do is get an understanding of your maintenance calories and your protein requirement.

Depending on where you were previously with your physique, I’d probably start with either a full body or an upper lower split

You’ve got a great resource with the educational videos and with the recent YouTube series to help you understand how to set these up

Go get it

[Rich Ellis]

It’s a rest day today guys, travelling with work and it’ll be a long day.

Food prep to sort as I get back, then an early night with legs tomorrow!

[Rich Ellis]

would you consider them as separate variations to progress

I think standardise your rep quality, then move to different movements as you get to a point where you stall.

[Rich Ellis]

Good pull session this evening, very happy with my session.

Low pulley Stirrup row
Chest supported upper back Pulldown
Corner bar row
Neutral Pulldown
High stirrup curl
Low pulley straight bar curl

I’ve moved my hinge to leg day, so will run that there now

Resting tomorrow, and food all prepped ready.

Then back in for legs on Thursday.

Just getting my last meal now and then sleep before a long day at work tomorrow

[Rich Ellis]

Hi mate

I’m not an expert in the space but there are a number of things you can do to address your sleep hygiene

When you say you’ve “tried everything”, what is your routine/measures in place?

Have you got black out curtains? Do you run your room cool? Do you stay clear of blue light pre-bed? Do you write down things that are on your mind?

If eating close to bedtime helps, I can’t think of a reason to avoid that?

Have you tried any of the formulas from TBJP Nutrition? Unwind and Dream Sleep?

[Rich Ellis]

From a confidence perspective, a pec deck or floor fly will have the range determined for you.

You can then use a cable to start very light working through a fuller range as comfort allows.

[Rich Ellis]

Excellent push session today!

Felt lovely and fresh this morning after yesterday’s rest day, and that carried on into my session this evening

Cable x-over
Cuff laterals
In machine press
Reverse grip smith OHP
Rolling cable Tri ext
Overhead rope Tri ext

Sorted my food prep and have just one meal left this evening and then it’s sleep.

Big pull session on the cards for tomorrow

[Rich Ellis]

Just to add, if you’re in a rush, it is fine to put in a shaker and mix with cold water and drink – saves me on many an occasion like that!

[Rich Ellis]

Hi mate, I would avoid putting these on push days.

There’s no issue pushing these to the tail end of your session, but ultimately just sounds like a lack of conditioning.

[Rich Ellis]

Absolutely shattered today so was pleased to have a scheduled rest day.

Sorted all my food prep, took the dog for a long walk and washed the cars, apart from that, I’ve not done a whole lot

Two meals left today, and a bit more rest to catch up on

[Rich Ellis]

Hi mate

I’m with the guys. You’ve got this laid out for you in the educational vids as they unlock on the site, and in Jord’s YouTube vids.

You can also check out the way people structure their splits in their journals.

After you’ve done that, have a pop at putting your sessions together and by all means post for critique

[Rich Ellis]

Today was one of those sessions where I should have listened to myself!

I knew before I arrived at the gym I was shattered, when I got there I should have walked out and just gone tomorrow, but I didn’t.

Fortunately nothing bad happened, other than my session not being as enjoyable as it might have been, but definitely should have left it until tomorrow

Resting tomorrow, then back to it Monday

[Rich Ellis]

Hi mate

Not a right or wrong here.

Some of the benefits of a down set are that you can work to get strong across rep ranges, and that it’s a different psychological task than a repeat set.

Work in rep ranges that motivate you though, and just focus on all the key principles that we all preach,