[Rich Ellis]

Arm session today guys which got the job done

Different gym for this coming week, so a few changes of kit, but we’ll see how we go

One meal left tonight and then a rest day tomorrow

[Rich Ellis]

Hi mate

Absolutely, push the small increases in load as soon as you’re topping the rep ranges out

There’s also no harm in creeping that back off range a little if you’re finding it too narrow

Making it a 10-14 is no issue at all, just stick with the same themes – taking your sets all the way with standardised well controlled form.

[Rich Ellis]

Leg day two

Standing SL curl
RDL
GHR
Standing calf
Seated calf

I will add a squat variation in here in the next few weeks, but for now, this did the trick.

Just about to get my last meal and then it’s time to sleep

[Rich Ellis]

Totally agree with Oscar and Marc, I like to start my push sessions with a lateral variation as well.

[Rich Ellis]

Push day today

I’ve got a wall with my cable laterals, so I will swap those out for a cuff variation next week

Rest of the session went

X-over press

Dips (free dips in for machine which is happy!)

Bar push ups

DB laterals

Seated calf

Second leg session tomorrow which I’m ready for

Meals prepped. Meals eaten. Now it’s bed

[Rich Ellis]

Agree with the guys, when you have 30mins more muscle, you’ll be needing a lot more food.

Look at now, look at you, not what Kuba, Marc, or Nath are doing.

[Rich Ellis]

Totally with Bish

Belt, wraps, sleeves, straps, cut the rest

[Rich Ellis]

Rest day today guys which was very well timed! Back and legs back to back to start the week is tough, and then only 5hrs sleep last night means I was very ready for the rest

Food prep is done, one meal left tonight and then a good sleep before push tomorrow

[Rich Ellis]

Depends how strong you are

If you’re genuinely strong, I think you swap it with dips in one of the sessions, if you’re not, you can swap it with rope extensions

[Rich Ellis]

Leg day dusted!!!

I very enjoyed this one!!

My knees are playing ever so nicely at the moment and tht allows me to progress well which is happy.

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

Had to dive back into work afterwards so only just sorting my last meal and food prep and then it’s bed.

Rest day tomorrow which will come just at the right time!

[Rich Ellis]

Hi mate,

Shoulders are a hugely complex joint so this could be any number of things, but a bicep tendon impingement is very common indeed.

Do a bit of research and if that sounds on the money, try to keep the sub acromial space as open as possible, look for neutral grip presses where possible, and be especially mindful with incline movements

You do not want this getting to a point where it needs invasive intervention, so don’t be a hero, and get it sorted before it’s something!

[Rich Ellis]

Heavy back day!!

Best way to start the week, really happy with today’s session

Low pulley upper back row
Dead stop barbell row
Scap Pulldown
Stirrup Pulldown
Overhand upper back Pulldown

Everything up, session felt really good, happy meathead.

Food and supp prep done. About to sink my last meal and then sleep.

Quad focussed leg day tomorrow

[Rich Ellis]

Totally agree with the gang, always get very confused when people obsess over the true working load.

All you need is a consistent reference point to work against and look to progress session to session

Go get it mate

[Rich Ellis]

Rest day today. Took the dog for a good walk early on before it got too warm, did some food shopping, but other than that, I’ve not done an enormous amount of moving.

Food prep is done and I have one meal left to eat before bed

Heavy back session tomorrow, excited to get it on

[Rich Ellis]

You’re saying different things mate

You’re saying you’re just doing it for fun, so you don’t want to tailor your set up to be predominantly strength focussed, but you’re then saying you want to maximise strength adaptations. I think you need to decide what the objective is and programme accordingly mate.