[Rich Ellis]

I don’t think anyone is going to heavily criticise you if your preference is to control the movement on the eccentric mate. If that’s your preference, you go for it.

Just be mindful tht it will be more taxing, and as a result, may lead to lower poundages being used.

[Rich Ellis]

Leg day today. These are hitting me harder every week now, but everything is moving very nicely

Prone leg curl
Banded quad press
SL hip press
45deg leg press
Ham hypers
Standing calf

All the presses are quad focussed in stance. Felt my adductor a tiny bit on the 45deg leg press, but no damage done

Back in with chest and biceps tomorrow

One meal left tonight, and a big UFC card to catch up on in the morning!!

[Rich Ellis]

For me this is just a re-learning process mate

Strip the loads back and start again.

The more expert you become at perfect execution, the more that quality will stand up under maximum intent

[Rich Ellis]

Delts and triceps this evening

IS press
Cable “Y’s”
Cuff laterals

Overhead rope tricep ext
Rolling stirrup tricep ext
JM//French press hybrid press

Very happy with all of the movements. One meal left tonight and it will be time for bed

I’ve got legs tomorrow late afternoon after some work

[Rich Ellis]

Hi mate

I personally would use a whey isolate in this scenario instead of an EAA product

[Rich Ellis]

Back session today

Low pulley stirrup upper back row
Chest supported upper back row
SA chest supported row
Stirrup lat Pulldown
Smith shrugs

Good session, everything has crept up, it’s all moving nicely

Just finished food prep, I have one meal left, then it’s sleep

Shoulders and triceps tomorrow

[Rich Ellis]

Hi mate, get a foam pad, put it between your shins and the pad, and there you have another couple of inches of ROM

[Rich Ellis]

Rested up today guys

Food prep is done, one meal left to go this evening

Big thank you to Jord and Corinne as supps landed today 🙌🏻

Back session tomorrow, looking forward to getting a good sleep in.

[Rich Ellis]

I personally think as a beginner that’s the conventional deadlift is a good lift to master.

As for where it goes, that will depend on the rest of your set up. Would you like to share your programme?

[Rich Ellis]

Biceps and chest today.

Being ever so sensible now and really focussing on the movements that cause me no irritation at all

That does mean less movements, and more sets

Not a set-up I would encourage healthy individuals to follow, but a sensible approach for me right now

Cable stirrup high curl
Cable stirrup low curl

Cable x-over
Machine decline
Machine incline

Resting tomorrow, then in for back on Thursday.

Just on with food prep and my last meal, then bed

[Rich Ellis]

Hi mate,

DC is an incredibly effective system, it’s a great choice that will help you (assuming you’re invested) go all in on your sets.

There are a number of readily available templates online depending on the number of days you are looking to train.

I’d encourage you to spend a little time understanding the philosophies behind the system, and then to give it a fair opportunity. Don’t get two weeks in and be fed up that you’ve not added 20lbs yet!

Let us know which split you opt for , and ask any tweaking questions at tht point

[Rich Ellis]

Rested up today gang

Back from work with food prep done.

Push session on the cards for tomorrow. One meal left this evening and then a good sleep is the plan

[Rich Ellis]

Hi mate,

How many session rotations do you have?

Definitely consider a rest or deload, 4 months is a good run!

[Rich Ellis]

I’d personally lean more towards a PPL than the Arnold split

Remember you have license to skew the sessions towards your needs. If that means a bit more delt and tricep emphasis is push, and a bit more bicep in pull, nothing is stopping you doing that

As Nath suggested, why don’t you throw some pictures up for us, and have a go at programming your sessions to suit your weaknesses and we can provide some feedback?

[Rich Ellis]

Tough leg session today, but that’s how they’re supposed to be, loved it.

Had to modify my stance on a few bits just to be sure of the adductor, but was able to work hard on very movement.

All presses are quad focussed with a pause in the hole. When I was lifting heavy, everything was hip dominant, so this is all new and uncomfortable (as in, it doesn’t feel natural), not to mention weak!

Prone leg curl
Banded quad press
SL horizontal press
45deg leg press
Ham hypers
Standing calf

Resting now tomorrow, but food prep is done, so just have my feeding to do for the day