[Rich Ellis]

Leg dayyyyyyyyy

Really good session today, knees felt the best they have done in as long as I can remember

Prone leg curl
Singe leg leg ext
Split stance leg press
45deg leg press
Ham hypers
Standing calf raise

Still feeling a bit crappy but performance in the gym isn’t compromised

I’m going to get a bit of chill now and then one more feed before bed

[Rich Ellis]

Without having seen your session plans, I’m inclined to agree with Haider here.

Whilst it’s a quick stall, just sub these movements out and look to progress the next set of back movements

[Rich Ellis]

I’m still not better, and I had a bloody long day, I started work at 07:30 and didn’t manage to start training until 21:00 because of travelling.

That said, I was on point with my meals and hydration through the day, and I had an excellent workout

I opted to drop the isolation movements at the end to allow a little more recovery, but expect these to be back in next time around

Cable Y’s
IS press
Cable laterals
Cable X-Over
Machine shoulder press
Machine decline press
Machine flat press

I then left out….

Overhead cable tricep ext
Rope tricep pushdowns

The plan is to go in and hit legs tomorrow, but for now it’s feed and sleep

[Rich Ellis]

Hi Woody,

Is this your first effort at any training, or do you have a training history prior to this full body split?

Might you share the session structures for us?

[Rich Ellis]

It’s not often I’m unwell, I think this is the first bout of anything I’ve had in about 3yrs, but I was at a point where I decided to take an extra rest day yesterday and fell asleep early.

I’m not “better” today, but significantly improved and will do my push session this evening

[Rich Ellis]

I agree with Clare here mate. Don’t push any single food that doesn’t sit well with you, there are always alternative options.

[Rich Ellis]

Rest day today and still feeling crap. I didn’t sleep well last night so that won’t have helped

Meal prep is done, just cooking my last meal and I’ll be getting a big sleep in

[Rich Ellis]

I think Phoebe covers a lot of it mate.

Enjoy your holiday without seeing it as an eating challenge, then look to find your maintenance value, reset to a less aggressive output, and then when you have settled into that, start the diet into your shoot mate

[Rich Ellis]

Strong pull session this evening

SA Low Machine Row
SA Chest Supported Lat Row
Low Pulley Upper Back Stirrup Row
Upper back Machine Row
Pulldown
High Cable Curl
Low Cable Stirrup Curl
Standing Calf
SL Standing Calf

Still feeling a bit under the weather with a heavy chest, but resting again tomorrow which I think will kick the bulk of it

Just sorting last meal if the day, then it’s sleep time

[Rich Ellis]

Hi mate,

I’d park this idea and concentrate on progressing other variables.

We want to take a set to involuntary reduced rep speed, not voluntary. The effect is not the same.

Focus on working to concentric failure, progressing your load/reps, standardising excellent form, and covering off recovery variables.

[Rich Ellis]

Rested up today after two good sessions back to back.

The plan for tomorrow is a push session, but I’m struggling with man-flu so will have to decide whether it’s worth waiting an extra day.

Food prep is done, and I’m about to have my last feed before bed

[Rich Ellis]

Hi mate

I typically start with a leg curl actually.

I find it still gets the knees warmed up but doesn’t take away the same as working hard on a quad isolation does

[Rich Ellis]

Excellent leg session today, but it’s definitely ironed me out so I’m pleased to have a rest day tomorrow

Prone leg curl
Split stance banded leg press
Banded quad press
45deg leg press
SL leg ext
Ham hypers
Standing calf

All the movements in this set up have allowed me to work without over due care and attention to my knees, which has been really refreshing.

I’ve finished my food prep for tomorrow, I have two feeds left tonight and then sleep.

Incandescent that I’ve seen all of the results from UFC 280, still looking forward to watching though

[Rich Ellis]

Hi mate

Is it critical that you have your photoshoot in March?

Why don’t you do your aggressive diet, then have a reset, then a longer run in and book your shoot in line with when you’re going to be ready?

[Rich Ellis]

My best push session yet (in recent times)

I’ve felt a bit under the weather today, but got myself dosed up on PrePare Pro and went after it.

Massive jump in strength this week (this is expected to be fair as my starting point was pretty crap, but still, having movements to be able to apply myself on without primary consideration being my shoulder issues is paying off)

Cable Y’s
IS Press
Cable laterals
Cable X-Over

Machine shoulder press
Machine decline press
Machine flat press (narrow)

Cable over head Tri extension
Cable rope extension

One feed left in about an hour, then a long sleep