[Rich Ellis]

Yep that approach is absolutely fine.

Also consider shifting some more calories/carbohydrates to your pre bed meal the night before.

Exactly this in my view ??

[Rich Ellis]

Hi mate,

Totally person dependant, and how you approach your time with a coach.

You can be a robot, and do as you’re told with very little thought out to it (absolutely nothing wrong with that if it’s how you want to approach it), or as Nathan says, you can use your time with a coach to learn what does and doesn’t work well for you in which situations.

There’s plenty of opportunity for you to use resources like this forum to help you craft your own path, blending what you have already learnt, with new ways of doing things.

[Rich Ellis]

Your recovery capacity will become the limiter here mate.

Milk it for as long as you can, but you will get to a point where you need to shift to an upper lower.

With the self-assessed weaknesses you have, this will allow for greater emphasis on those areas that require development, as well as providing a great base for you to continue overall growth.

Remember that the training itself is only part of the puzzle. Your nutrition and recovery will play huge factors in how successful this run is.

[Rich Ellis]

Hi mate,

Agree with Louis and Clare here. Moving the movement down the exercise order, manipulating tempos and rep ranges are really good strategies. Getting yourself a gym pin to actually allow greater loading capacity is a very good move though.

[Rich Ellis]

Rest day today guys.

I’ve enjoyed catching some rest, but have managed to get all my food prep sorted.

I’ve got two meals left this evening, then an early night. Upper tomorrow.

[Rich Ellis]

Arm day. Serious stuff!

Rope hammer curls
High cable curl
Supinated curl

Underhand tricep ext
Fig 8 ext
Floor French press

Just one meal left this evening, and a rest day tomorrow

Very much a Real Madrid fan tonight ??

[Rich Ellis]

Smith JM with a light band is another variation you can try.

I’ve not tried it but have seen Hypertrophy Coach put a light band on it too.

[Rich Ellis]

Lower session.

Standing SL curl
45deg leg press
RDL
Standing calf
Seated calf

Another really good session. Very happy with progress at the moment

Super long week so looking forward to sinking my last meal and getting to bed

Arms tomorrow ?

[Rich Ellis]

I’m with Brady here mate.

It’s no wonder you’re fatigued, four on the bounce is way too much if you’re properly going after your sets

Take a deload, put that rest day in the middle, and you’ll be back making progress (boring caveat…. Assuming all recovery factors and programming are on point)

[Rich Ellis]

Upper session this evening after a long day of work and travel.

Good session though.

Cable rear delt
Cuff laterals
JM Press
Overhand Pulldown
Low pulley row

One meal left this evening. Lower day tomorrow so looking forward to an early night

[Rich Ellis]

You can invest in some decent filtration systems for the taps now. That might be a good solution for you.

[Rich Ellis]

Excellent movement, and about 5,000 ways to manipulate it.

Very much a tricep compound.

[Rich Ellis]

On a rest day today and travelling with work.

Meals were all prepped so eating has stayed well on track.

Hoping to get a good sleep as was up early today. Will be back in time for my upper session tomorrow

Two meals left this evening, then sleep.

[Rich Ellis]

Hi mate

A few questions before we dive into the movement selection

1) What is your training pattern?
2) Why are you not defining movements for triceps and biceps?
3) I can’t see any calf work. Why?

[Rich Ellis]

Legs!!

Banded split stance press
Banded quad press
Leg ext
Rear kick
Ham hypers
Prone leg curl
Seated calf
Standing SL calf

Really good session, knees feeling happy.

On with food prep now and travelling with work tomorrow but falls onto a rest day anyway so works well this time

One meal left this evening and then a sleep