[Rich Ellis]

Hi mate

It sounds like you are completely passive in the hole? That’s a choice, I personally wouldn’t let that happen.

Is that your entire lower session that you’ve posted? If so, probably needs some work mate. Apart from the horrific hack squat (imagine all of us will guess the brand!), what other machines do you have available?

[Rich Ellis]

I think understanding what the issue with your forearms is will be an important step.

Is it the start of an issue rather than fatigue? Worth getting them looked at in my view mate

[Rich Ellis]

Second leg session today.

Very few movements but 4 work sets of each

Adductor
Leg curl
Leg press (neutral stance)
Stiff leg DL

Good session. First time doing Stiff Legs in a LONG time. I don’t have the mobility to make it to the floor, so working to the rails in a rack for now.

3 meals left today. Push tomorrow

[Rich Ellis]

Obvious question mate, but what is your facility currently lacking? Either in terms of not having at all, enough of per body part, or relatively poor options available.

Once we know that, we can help advise on speciupieces

[Rich Ellis]

YES BACK IN THE GYM!!

Was very up for my session today after two days of rest.

Really good session, and enjoyed being back in

Toe press
Standing SL calf raise

Cable laterals
Seated DB laterals

Cable curl (stirrup handles)
EZ preacher
Incline DB curl

Rope extensions
Incline smith French press

Back in tomorrow for my second leg variation

3 meals to go this evening. That and some rest

[Rich Ellis]

Agree with Jord, very easy to digest and very kind on your stomach.

Obviously oats are higher in fibre and fat, so consider what you want from your meal/CHO

[Rich Ellis]

Hi mate,

I’ve done this for a good while now and get on very well with it. No stomach disruption at all, very quick and easy.

[Rich Ellis]

Another rest day today but back in tomorrow for arms, calves, and delt top up

I’ve had some good rest, food has been not far off normal, just waiting to finish this rotation and then I’m going at it

Two meals left this evening and another good sleep planned

Hope everyone has had a great couple of days

[Rich Ellis]

Any time you are making “tremendous progress” you should make the most of it mate. No need to change anything!

[Rich Ellis]

I hope everyone has had a great day.

Gym was shut today, so rest it was.

Not done a huge amount other than the normal Christmas gig.

One more feed to go, then a good sleep

Hope everyone has had a great day

[Rich Ellis]

Another excellent answer from Oscar, and whilst he’s too modest to say, look at the improvements he made over that period – definitely a well considered strategy!

[Rich Ellis]

I’m with Oscar mate, I think that’s the next best option!

[Rich Ellis]

Leg day to wrap up the week and a real
Contrast to the other leg day earlier in the week

Knees were very well behaved with all my movement choices, numbers on the up, big success

Standing leg curl
Banded horizontal leg press
Banded split stance leg press
45deg leg press
Prone leg curl

I have two days rest now as the gym is shut, then a really good week ahead of training

Have a very happy Christmas team

[Rich Ellis]

I agree with the team. Where possible I’d encourage keeping tension through the set, but clearly if you’re starting to fold or can’t breathe it’s necessary

I think in that case, record as much info about the set in your log book as possible so you have a clear reference next time out

[Rich Ellis]

Pulllllllll day did!

Low pulley upper back row
Chest supported upper back row
Yates row
Stirrup low pulley row
Neutral grip Pulldown
Overhand Pulldown
Hammer curls

Really good session. I did the Yates rows with a dead stop. I’ll take that away next week, didn’t like it with that angle

About to get my last feed and then sleeps

Legs tomorrow before two days off as the gym shuts