[Rich Ellis]

Back day!!

Had the extra day of rest and it paid off.

Numbers nicely up. Really good session across the board

Pretty wiped now after a long week. Bit of chill with “Drive to Survive”, then feed and sleep

[Rich Ellis]

It depends entirely on your individual needs mate.

If your arms are a strong point, probably not. If they are lagging, quite possibly.

It’s very difficult to give a helpful answer without more context

[Rich Ellis]

Change of plan, which is infuriating, but I’ve only just finished work which meant training has had to be postponed

Extra looking forward to getting stuck into it tomorrow

For now, food prep, food, bed

[Rich Ellis]

I agree with Haider here mate, particularly with leg training, but as a general rule, if you separate lifting weights and cardio, I would

[Rich Ellis]

Rested up today which was well received after a tough quads session yesterday evening

Back session tomorrow as I find the new session order

Food prep is sorted, just off to cool my last meal and then it’s bed for me

[Rich Ellis]

Hi mate

Agree with the advice above. Shift to a higher rep range and progress, simultaneously look at your movement execution. It’s a surprisingly technical lift!

[Rich Ellis]

Quads and tris

Three work sets of each quad movement, two work sets of each Tri movement

Split stance banded leg press
Banded horizontal leg press
Leg ext

X-over Tri extensions
Rolling rope extensions
Pushdown

Rest again tomorrow, which is certainly welcome.

Just on with food prep and last meal before sleep

[Rich Ellis]

Agree with the team, definitely don’t leave it after a single poor performance

That said, I wouldn’t be going too far the other way either and holding onto a movement at all costs. When it’s stalled legitimately. Let it go, and come back to it on future rotations

[Rich Ellis]

Ok so the work event tomorrow is cancelled meaning I capfuls fall back into my normal sequence

That made today a rest day, which has me ready and fresh for tomorrow’s quad and tricep session

Just polished my last meal off and now time to get some shut eye

[Rich Ellis]

What Kuba said!

But also what James was alluding to. A rear delt fly with arms at 45 deg from the body rather that the 90 deg most people do.

[Rich Ellis]

Good back session today. Simple, but got everything hit

Three work sets of everything

Low pulley stirrup upper back row
Overhand corner bar row
Snatch grip RDL
Stirrup Pulldown

I’d normally be resting tomorrow but I have to work away on Tuesday so shuffling my week around

Food prep is all done, last meal left to eat and then it’s bed for me

[Rich Ellis]

Agree with the gang here. Don’t be so in a rush that you inadvertently trip yourself up.

You’re in a real sweetspot, make the most of it mate, it can’t last indefinitely so string it out for as long as possible ??

[Rich Ellis]

Push session today

Seated calf

Cable laterals
X-over press

Machine press
Machine OH press

Dip machine
Deficit push-up

Really good session. Shoulders liked it, that’s my win.

One more meal to go and then it’s time for an early night

[Rich Ellis]

Hi mate,

There is no correct answer to your first question, it is entirely dependant on the angle of press you are looking to create.

With regards to your foot placement, the wider to go, the more adductor you will engage.

Ultimately you need to consider what the desired outcome of the movement is, and what your mechanics allow.

[Rich Ellis]

Calves, hams, biceps

Splitting legs up to get a bit more volume in

Seated calf

Prone ham
Standing SL ham
Rear kick
Ham hypers

High cable curl
Rope hammer curl
DB curl

One more meal about to go down, then sleep. It’s been a long week, I need my bed!