[Rich Ellis]

Decent upper today. Worked well on everything, body was pretty well behaved, mind didt get too much in the way either

Resting now tomorrow and then back to lower on Tuesday

Just getting my last meal and then it’s sleep time

Remember the new clothing drop is LIVE, it won’t last long, so get it got!

[Rich Ellis]

If chest is going to be a focus, firstly assess your form on the movements you’re doing and put them first in your sessions so you’re hitting the set fresh and then after a while you’ll know if it was just down to poor form or programming as to why it hasn’t grown.

If you throw in more volume and you’re doing 3, 4, 5+ sets EOD you’ll run into a wall with it and this will also impact your sessions in general. For now, 1 intense and accurate set per exercise and take it from there.

Squats: if it was a one off and you normally don’t regress a lift then look at external factors that may negatively influence training. Were you stressed that day or the night before, sleep ok? any digestion troubles etc etc so I’d not worry yet, see how your next one goes. Having said all that, I’d prefer a chest supported upper back row if possible.

Rest looks good. The only thing I’d alter (which is specific to me) is I wouldn’t have as many pressing sets. Just preference. Give this a few weeks and let us know how you’re getting on with it.

Hi mate

To this point specifically “Do you think focusing more on execution and progressing the main pressing movements would be enough?” this should absolutely be your start point. If a need presents itself beyond this, it can be added, but minimum effective volume to start.

[Rich Ellis]

Lower session today.

I was really pleased with all the isolation bits, but the pressing was no good at all.

I tried some wedged heels and knee sleeves. They made it worse not better, so that was my last effort at not having to move gyms. That’s now got to happen for my second leg day.

Waiting for Corinne’s fight to come on – having my last meal as I wait.

Sleep time soon, then upper tomorrow

[Rich Ellis]

Big and powerful muscle group.

Nothing wrong with the lower reps here, accepting that the compound movements leave risk for other muscles to do the work if you’re not careful with execution.

[Rich Ellis]

And that’s rest day wrapped up.

Near enough a 14hr day, but a small bit of downtime to finish off

Just about to get my beef mince meal and then it’s sleep time

Legs tomorrow

[Rich Ellis]

It’s not even something you need to translate to others mate, you’ve seen it in yourself, so makes a great deal of sense to avoid them!

[Rich Ellis]

It’s getting repetitive. But another significant jump in loading this evening. Pull movements starting to use some weight that can bring the depth back (hopefully)

Resting tomorrow and then big sessions over the weekend

Just about to get my last meal, then it’s sleep time

[Rich Ellis]

Hi mate

What are you currently doing for training? Where are you at and what are the goals?

You’ve had some good suggestions over volume , but without knowing some background, it’s hard to give informed input

Hey Rich

Im doing U/L rn

but i feel its to much for me or my delt or chest dont grow,

My goal is to bring up my chest, back and my delts, my final life goal is to get a pro card one day, ik its to much but yk[/quote]

Don’t ever be apologetic or dismissive of your goals. Keep that at the centre of every decision you make!

In this context, I would be swayed toward Push/Pull/Legs/Rest/Upper/Lower/Rest it keeps the frequency high and allows greater volume to bring up focus areas.

[Rich Ellis]

Decent push session tonight. Shoulders were ever so well behaved!

Calf machine
Tricep pushdown
Overhead tricep ext
Neutral flat press
Incline press
Machine shoulder press
Machine laterals

Just getting my last meal and then sleep. Long day off site tomorrow and then a pull session in the evening

[Rich Ellis]

I would personally add some gymleco in there as the kit is brilliant and the footprint it so low! Their hip press and hack squat is bloody brilliant!

Would you personally prefer gymleco over rogers hip press or charged hacksquat? got this one jsut added yesterday 🙂

[/quote]
Personally, Rogers over GymLeco hip press for me mate.

[Rich Ellis]

What a result that is mate!

Urge you to take a look at the new MFG range 🙌🏻

[Rich Ellis]

Decent leg session this evening.

I’m going to reintroduce knee sleeves, although in honesty, I’m not sure I currently have the mobility to get them over my feet, socks are a pain at the moment (not something I’m bragging about, it’s not a good thing)

Knees did pretty well over the higher rep ranges today on the presses today, and managed to work in the low teens on extensions which was good.

Just got my steak on, then sleep time – push session tomorrow to get after

[Rich Ellis]

Monday dusted.

Rest day today but a long one at work.

Just making my last meal and then it’s sleep time for me

Leg session tomorrow and some new shoes to try 😏

[Rich Ellis]

Hi mate

What are you currently doing for training? Where are you at and what are the goals?

You’ve had some good suggestions over volume , but without knowing some background, it’s hard to give informed input

[Rich Ellis]

Took a trip to a different gym today. Absolute master class in how to ruin a training space. Definitely will not be going back there!

That said, some nice pieces of kit and the session largely went well

Bodyweight held this week, there still won’t be changes going into the coming week.

Rest day tomorrow, food prep
Is sorted, about to get my steak on and then it’s bed

Very demanding week ahead, bit excited for my sessions,,,, they always give me the thing to look forward to!