[Rich Ellis]

Hi mate

How are you proposing to fit this into a split?

[Rich Ellis]

Yes, agree with the guys, looks good mate. Get stuck into it

[Rich Ellis]

Really good session this evening. Enjoyed all of the movements, and very looking forward to seeing how much load I can move through them

Looked like this

Low pulley upper back row
Corner bar row
Hammy hypers
Band box squat
Trap bar SLDL
Seated calf
Standing calf

Food prep sorted for tomorrow, last meal on now before bed.

Rest day tomorrow and then push session on Thursday.

[Rich Ellis]

Hi John, how well developed are you as a whole?

[Rich Ellis]

Yep, aligned with the team here, there’s not a right or wrong across the board, the answer is dependent on you.

If you feel not wearing a belt is limiting your progress, or worse, putting you at risk, start introducing one.

If you’re good to progress without one, that’s good too.

[Rich Ellis]

Rest day today guys ahead of some heavy bits tomorrow

Just sorted tomorrow’s food prep. One meal left this evening, and a bit of work to catch up on, but an early one tonight

[Rich Ellis]

Hi mate

To buy, or to programme?

[Rich Ellis]

Agreed with the gang mate. Train when feels it works well for you and you’re ready to go.

Looks like a good routine you’ve got in place, go get it.

[Rich Ellis]

I’ve moved things around a bit so have had to re-jig session order.

As my body heals, and allows me to do more things, I’m evolving my programming. I feel like I’m in a position to make good decisions about that evolution.

Today was back and biceps, with my other “heavy” back movements migrating to another session.

Cuff rear delt
Neutral Pulldown
Overhand Pulldown
Chest supported row
Rope hammer curls
High cable curl
Supinated DB curl

I also did a tonne of pull aparts and hangs to finish.

Rest day tomorrow, then some heavy work on Tuesday

Couple more feeds this evening, and catching up on the UFC. I’ve managed to avoid any news at all, so I’m excited to watch.

[Rich Ellis]

Hi mate,

Yes, this seems sub optimal in terms of frequency.

Does your performance in the gym stall, or are you on a steady progression?

[Rich Ellis]

Leg day dusted.

Very good session, I enjoyed it a lot.

SL standing curl
Split stance leg press
Banded leg press
Rear kick
Leg ext
45deg leg press
Prone curl

Very happy with the session, lots of eating still to do today, but not much in the way of work which is happy.

Big UFC tonight, and F1 early morning, so a very good day catching up on sport tomorrow!!

[Rich Ellis]

Hi mate

Where are you in terms of development and training age?

What have you been doing to point?

[Rich Ellis]

Rested up today guys, just sinking the last meal and it’s bed

Big leg session tomorrow so the rest today will be most welcome

Big thank you to Jord and Corinne, my supps arrived today so I’m all stocked up to be healthy and get strong

[Rich Ellis]

Hi mate,

A few observations/questions.

I’m not sure why you’ve put a 2s peak contraction in?

Do you mean you’re icing an injured shoulder post workout, or the muscle trained? If it’s the latter, I definitely wouldn’t do that if hypertrophy is your objective.

Week two has six sessions on the bounce. If you’re training hard, that’s almost certainly not enough recovery.

How long should you run the sessions for? As long as you can consistently progress.

[Rich Ellis]

Pull session dusted

Low pulley upper back row
DB rear delt
Dual DB row
OH Pulldown
Neutral grip Pulldown

DB curl
Rope hammer curl

Good session. Day off tomorrow and then going after legs on Saturday

Just having a bit of a chill, and then it’s good time