[Rich Ellis]

Anyone who could give advise based on this garbage pictures?

Just take some more pictures mate if this isn’t representative

Front, side, and rear, legs and upper in the shot.

[Rich Ellis]

Ace leg session this evening, very happy with my knees at the moment!

Seated calf
SL prone leg curl
GH drag backs
Wide stance leg press
Quad stance leg press
GHR into bent knee hypers

Just got my last meal in, then I’ll be getting a good sleep in.

Very ready for the long weekend

[Rich Ellis]

From a squat perspective it depends what you’re trying to achieve.

You will see a lot of the big low bar squatters initiate a squat with a posterior pelvic tilt. These guys are trying to sit back as much as possible and keep shins as close to vertical as they can.

If you’re a high bar squatter and looking for some forward knee travel, it’s a different story.

Your movement selection and set up should reflect the outcome you are looking for from the exercise.

[Rich Ellis]

Very very good pull session this evening

Neutral grip Pulldown
Underhand Pulldown
Overhand low pulley row
Chest supported upper back row
Smith shrug
High cable curl

Back in and meal prep sorted for tomorrow, just one meal left tonight and I’ll be heading to bed before legs tomorrow

[Rich Ellis]

Hi mate

Yes, it’s a valid point, and even for experienced lifters, an extended break between performing the same movement can be negative.

It’s a personal thing, and you just need to be aware and reactive to your situation.

Don’t rush your progressions, take small wins each time you revisit a lift. Might be a rep increase, might be a microload, it doesn’t have to be a plate on each side every time around!

As Kuba said, be aware of form slippage over time, and either use a reset or an exercise substitution when you need it.

[Rich Ellis]

Rest day today guys and shoulders feeling good after yesterdays push session

I’ve got pull tomorrow which I’m looking forward to getting in and throwing some weight around

Just got my meal prep done, with only this evening’s meal left to sort, then bed.

[Rich Ellis]

Agree with Kuba mate, if you’re running into discomfort because of a poor set up, get that fixed.

If the machine is forcing you into that position, that’s a different story, and you’re probably right to avoid.

Other option might be a cable press if your gym has heavy cable stacks, but Kuba’s suggestion is plenty good enough!

[Rich Ellis]

Excellent push session tonight, very happy now with how this is going, and how strength is climbing

X-over press
Cuff laterals
Inc machine press
Flat machine press (mid grip)
Overhead Tri cable ext
Underhand Tri cable ext

Resting now tomorrow, then pull on Thursday

Just sorted meals for tomorrow, one meal left this evening, then sleep

[Rich Ellis]

Hi Cameron,

Hard to disagree with Bish here, SBD are an excellent brand who create premium products.

I would say that Mark Bell’s Slingshot brand are also excellent, and I personally think their range of sleeves with different properties is very useful if you know what you want out of your product – Again, very high quality products.

[Rich Ellis]

Rest day today and it’s been a pretty good one.

Lots of rest, good eating, and food prep sorted for tomorrow

One meal left this evening and then an early night

Push session tomorrow to start the training week

[Rich Ellis]

Hi mate

I think the easiest way for people to advise on what your next step is would be for you to share some pictures

[Rich Ellis]

Really good leg session today

Started with glute ham drag backs, then SL prone curls, split stance leg press, 45deg leg press, partial GH raise and bent knee hypers super setted.

I’m resting tomorrow, and have two feeds left this evening

Back in with push on Tuesday

[Rich Ellis]

Hi mate

My view is that you will probably be best served going at a body part split.

You can get a chunk of work done in 45 mins when you’re focussing on one or two muscle groups.

This probably would require you to train 4 or 5 days a week.

Depending on what works best for your family circumstances and preferences, you might decide it’s better to spend a little longer in the gym but only train 3 days a week, where you could go full body, or upper/lower/full

Lots of ways to make the best of it with whatever time and pattern you can afford to the gym

[Rich Ellis]

Good pull session this afternoon

Chest supported upper back row
Low pulley stirrup row
Barbell shrug
Barbell row
Underhand chest supported Pulldown
Underhand cable Pulldown

One meal left this evening, then sleep. Legs tomorrow and then a rest on BH Monday

[Rich Ellis]

Totally agree with Oscar here.

When things are going well and you’re progressing, Thts not the time to be changing things around.

Don’t look for a secret something, it sounds like you have things in a good spot, embrace it!