[Rich Ellis]

Very good leg session today, my knees were the best they’ve been for years, I’m very happy

Prone leg curl
Banded quad press
SL leg press
45deg leg press
Ham hypers

Standing calf
Seated calf

High rep across the board and a really enjoyable challenge

2 meals to go, a long sleep, and push in the morning

[Rich Ellis]

It’s pretty much all been covered here.

Isolation movement first, reduce weight and slow concentric down as you re-learn the movement, concentrate on your humerus angle.

If you nail your execution, your pecs will be doing some work, you may not “connect” in the way you do other muscles, but you should work hard to find the best movements and set-up to maximise stimulus for you.

[Rich Ellis]

Back in the gym today and blew out the cobwebs

Very much looking forward to legs tomorrow, just sinking my penultimate meal now, then a bit of downtime before the last feed of the day

[Rich Ellis]

Hi mate

Don’t be scared off from traditional compounds like DB presses, they’re an excellent option if you execute them properly.

That said, I would probably stay away from the DB fly in favour of the pec deck or cable option just because there’s such a huge drop off of tension mid movement.

Oscar and Nath have addressed the set up so I won’t repeat them.

Go get it mate

[Rich Ellis]

I still can’t see anything, but Phoebe obviously can so it’s perhaps my page that’s the issue rather than yours mate

[Rich Ellis]

A more restful day today ahead of getting back to it tomorrow

Three meals left now this evening

Hoping everyone is having a good day

[Rich Ellis]

Hi mate

I think you’ve forgotten to upload the split.

It would also be useful to have some history. How long you’ve been training, what splits you’ve been doing, how much progress you’ve made

Pictures would be a helpful addition also.

[Rich Ellis]

Merry Christmas guys.

Rest day for me, not as restful as I would have liked but managed to keep eating relatively close to normal

Another rest day tomorrow, and hopefully a bit more actual rest to enjoy.

[Rich Ellis]

Hi mate

You’re so so early in your training life, you’ve got so many movements you need to get strong at, don’t worry about having the latest machine variant at this point. Learn to work really hard with excellent execution, and be able to replicate tht session after session.

[Rich Ellis]

Good pull session today and that’s me wrapped up now, two rest days ahead.

Low pulley upper back row
Rack rows
Chest supported high row
Banded SA chest supported row
Stirrup Pulldown
EZ curl
Alt DB curl

I will add a hinge to this in the coming sessions, and then I’m pretty happy with what I’ve got.

3 feeds left today, and some rest/downtime – other than walking the canine

[Rich Ellis]

Totally with Oscar here mate, don’t be too hasty with the load jumps session to session. It’s a sure fire way to run out of room to progress

Switch up with like-for-likes and take a slower approach to progressing over the weeks

[Rich Ellis]

Push session today, pretty happy with where it’s at

IS press
Cable Y’s
Kneeling cable laterals
Machine flat press (mid grip)
Machine Inc press (mid grip)
Cable extensions
Shallow incline neutral DB press
DB laterals

I used the new TBJP Nutrition pre today “Do Not FKing Miss”. Genuinely guys, perfect. I have a big pull session tomorrow and I’ll crank the serving size a bit, but just excellent

One meal left to sink, then sleep time

[Rich Ellis]

Hi mate

Bit of a broken record, but I dare say all of the coaches in the team would be very capable of getting you where you want to be.

Because they are all high integrity individuals, they will welcome you asking questions to get a sense of who you click with, and will build a working relationship with

When the technical knowledge is high across the board, it’s a case of ticking boxes to fit expectations and comfort both sides.

[Rich Ellis]

Aaaaaand we’re back up to speed!!

Full rotation since the technical hitch, and back in tomorrow for push, Saturday pull, and then two days off

One more meal this evening and then a long sleep!

[Rich Ellis]

My personal view is that adding volume before there is a need for more stimulus is not dissimilar to moving to an upper/lower before you’ve exhausted a full body split.

Get the most progress you can out of the least possible volume and then you have volume to add as a tool for added stimulus when it’s needed.