[Rich Ellis]

First push session of 2023 in the bag, and pretty good on the whole

Reaffirmed a few bits for me, so I’m set to go

IS Press
Cable Y’s
Kneeling Cuff Laterals
DB Laterals
Inc Chest Press
Dips
Rolling Strap Tri Ext
CG Chest Press

Just finished food prep, about to sink last meal and then it’s sleep with a rest day on the cards tomorrow before I hit my pull session on Thursday

[Rich Ellis]

Can’t see it either mate….

[Rich Ellis]

Nope, not for me either mate

[Rich Ellis]

VERY happy with today’s leg session!

Seated calf
Standing calf

Prone leg curl
Banded quad press
45deg leg press (paused)
SL leg press
Glute/Ham hypers

Knees feeling really good on all of these movements. Join-In and Cure-Coming have been instrumental in my joints recovering/fighting Father Time.

Hoping they’re playing ball tomorrow in my push session as well.

Food prep done. Back to work tomorrow, but push session to look forward to.

[Rich Ellis]

Hi mate, I don’t think you’ve attached the split.

[Rich Ellis]

You’ve not attached the split mate

[Rich Ellis]

As he’s been covered, standardise your food, but also your output.

Once these are done, you will see some trends.

Weighing food as you prep will become habit, and you’ll be set.

[Rich Ellis]

Happy new year gang!

Rest day for me. Getting my meals in and enjoying the rest.

Legs tomorrow and the start of my focussed effort to add some strength and muscle.

DO NOT FKING MISS

[Rich Ellis]

Arms and calves today with tomorrow as a rest, then back in for legs on Monday

I’m a big fan of my SBD knee sleeves but I’ve ordered some of Mark Bell’s Slingshot GANGSTA sleeves which should provide a good deal more compression/support.

My knees aren’t what they used to be, and even though my leg workouts are skewed to higher reps these days, I’m starting to get stronger and I don’t want them going south.

Big HNY to everyone, 2023 will be what you make it!

[Rich Ellis]

Hi Joe,

Kuba has given you the specific advice that will be well worth following, but to take it back a few steps, are you a well experienced/ developed guy? Is the rest of you growing well, and with that, can we assume that your food and recovery are covered?

[Rich Ellis]

This feels quite an odd way to cluster your sessions together but is hard to comment without understanding the content of each session.

It would also be good to understand where you’re at in your training age/progress, how long you’ve been running this split, whether you’re progressing etc…

[Rich Ellis]

Agree with the guys in that first and foremost you need to work to what your mechanics and mobility allow

However, if you have a want to emphasise your quads, generally, a medium stance to narrow, with a lower foot position on the plate to allow more knee flexion will skew things to bias the quads

If that’s desirable, you should dedicate time and effort working towards being able to work through that set-up

[Rich Ellis]

Really good back session today, starting to creep my strength up which is very motivating

Low pulley upper back row
Dead stop rack row
Rack pull
SA chest supported machine row
Chest supported high row
Stirrup Pulldown

Arms and calves tomorrow, and then a day off on Sunday

Just working through my meals for the rest of the day now and trying to get a little rest in.

[Rich Ellis]

Push session today

I tried to reintroduce a shoulder press, but sadly that’s not going to wash

At least I know now, so will crack on with the movements in place

Pull day tomorrow

[Rich Ellis]

Hi mate

Sounds like you’ve got a good handle on what you need to do, so don’t take this as patronising at all

I think a lot of the time with under developed arms, it comes down to poor movement selection (for you) and poor movement execution

You could have all of this nailed, but it’s worth challenging yourself in those areas first, as regardless of what you do next, they will have a significant impact on success.

With that being considered in parallel, do you want to share your thinking here of how you think you might set up your training week, and do you want to share with us what you’ve done previously so we have an understanding of where you’re coming from?