[Rich Ellis]

Is this the old Arnold split?

What makes you choose that over a push pull legs?

[Rich Ellis]

Hi mate

You can make your own seatbelt with thick Velcro strapping, or ratchet webbing. Very versatile and will hold you secure.

[Rich Ellis]

Agree with Haider here mate, control what you can, optimise standardisation, and maybe if you’re doing unilateral work lead with the less dominant side so you are as fresh as possible

Don’t neglect your warm up sets for these isolation movements either mate, they are a great opportunity to try to get locked in

[Rich Ellis]

Really good back session today

Started with low pulley upper back row, then high chest supported upper back row. Moved onto SA chest supported row, followed by stirrup Pulldown

Finished off with smith shrugs – no hinge today as that’s what pinged my adductor, and I want to let it settle

One meal left this evening , then a good sleep

Legs tomorrow

[Rich Ellis]

Long day today, but the week has flown by!

Just getting bits sorted for tomorrow and then I’ll cook my last meal

Training both days over the weekend, so looking forward to a good sleep tonight

[Rich Ellis]

Echo the guys, there’s such good resources on this, and importantly, it will give you the tools to start taking ownership of your programming.

Watch, digest, then put into practice by building your sessions

We will happily take a look for you and critique

[Rich Ellis]

Legssssssss

Modified session today to account for the potential risk to the adductor

It felt really good, but was signalling it’s not 100% sorted, so definitely took the right approach

I’ll be back in with legs on Sunday so hoping for a more complete recovery by then

Just on with meal prep and feeding now, then bed before pull tomorrow

[Rich Ellis]

Hi max

I wouldn’t necessarily see shoulder discomfort/tightness as a marker that you need a deload, more it’s something I’d be getting on top of to prevent a potentially bigger issue down the line

You’ve not noted a performance stall, so I would not see this as a like for like comparator for your back sessions – it’s joints not muscles that are stopping you continuing

[Rich Ellis]

Rest day.

Got my food prep sorted for tomorrow.

Hoping my adductor will hold for legs tomorrow, it’s felt absolutely fine today, but recognise it’s not been challenged how it will be

One meal left and then an early night

[Rich Ellis]

Hi mate

I agree with Oscar and Michaela here.

If you are not getting what you need from the stock exercise, then yes, change it if it brings you an advantage.

Thts very different to doing it because you see everyone else doing it, half of whom have absolutely no idea why they are doing it, but just because they saw someone else doing it and it looks “cool”.

[Rich Ellis]

Biceps and chest today.

Not a perfect session, my shoulder was being a bit difficult, so instead of being a hero, I just did what I could and adjusted slightly

Unsure what’s led to the agitation, but hoping it will settle by next time out

Rest day tomorrow, then let’s on Thursday. Adductor has felt fine since the little pull on Sunday, so will hope it’s good to go, but will likely run some higher rep work to limit the load.

[Rich Ellis]

Hi mate

You could try those prone on a bench, I think you will find them easier to focus on the movement

Cable variations are another good option

Personally I like to have a row that shifts emphasis to the rear Delts. Low pulley, chest supported, and pulldowns can all provide good options if you get your grip and elbow path lined up right

[Rich Ellis]

Or if you have time before the shoot, start tanning to develop a bit of colour if you prefer the look

If you want the full stage tan look, just do it, you’re paying hundreds of pounds for the shoot, and investing effort “prepping” for it, don’t worry about a few days getting the tan off.

[Rich Ellis]

Rested up today, stuck to my commitment not to train on a Monday evening!

Got my food prep done, about to get my last meal sorted and then sleep ahead of chest & bi’s tomorrow

[Rich Ellis]

Agree, the kit isn’t designed to take the additional loading, so there is a risk of it breaking.

Be respectful to the gym owner’s wishes, and either adopt the rep approach, or switch gyms.