[Rich Ellis]

Loaded delts and tris today.

I did two lateral variations. One cuffed on the pneumatic Keiser functional trainer, the other was standing DB.

Followed this up with a rope pushdown and a barbell skull crusher for tris

Then had clusters on calves and biceps, so went toe press and seated calf, then seated and incline DB curls.

It’s been a long week, I’ve got another day of it tomorrow but I get to row and I’m going after it.

One more meal left this evening, then a big sleep

[Rich Ellis]

Some really solid advice above.

I think I’d just add exposing yourself to people that actually go all the way in a set.

On a number of occasions I’ve spotted a set on leg press, and ended up getting 10+ more reps out of someone than when they were voluntarily going to rack. I don’t mean assisted reps, I mean self powered reps!

Getting an understanding of how far you can go is critical to being able to get there

[Rich Ellis]

Second leg day today, and knees were being idiots so kept the whole thing hams and glutes

Used a stiff bar for RDL which was hideous, I’d forgotten how different to it was – that’s a lesson to stick to the details!

I’ve done my food prep and now just about to sort my last meal.

Arms delts and calves tomorrow. I’m ready ??

[Rich Ellis]

The team have covered it mate, it’s a body comp issue first and foremost.

Lots of good suggested exercise choices, but be as vigilant with your abdominal work as you are with other body parts

Programme them where you will adhere to them, and not just as an after thought

[Rich Ellis]

Rest day today guys but a long one working down in London.

Back now and food all prepped for tomorrow, just my last meal for this evening to make and then it’s bed

I’ve got legs tomorrow, main focus movement is RDL. It was my first week back on a barbell variation last week so I have a target to mash up

[Rich Ellis]

Hi Rich. Will there be any chance of any videos going up on the site. I’d love to see these clusters

Hi mate

I need to check in with the boss on this

If @Jordan_peters wants vids, I’m in ??

[Rich Ellis]

Totally agree with Clare. Don’t shift your training around until it’s a real need, and even then, the philosophy won’t change, it will be tweaks to volume and frequency

[Rich Ellis]

Loaded chest and clusters for back today

Pretty good session. I’ve stalled on my high incline press so I’ll switch the rep range up

Had a good break through with my flat machine press. I’ve got hold of a half foam roller which lets me pull my shoulders way back which is more comfortable, so I’m hopeful that can now progress

Resting tomorrow, I’m in London with work which will be long, but then I’m on RDLs on Thursday which are already firmly on my mind ??

[Rich Ellis]

Hi mate

It certainly won’t be optimal.

Social media is great, but why can’t you gather content through your sessions of what you actually believe in? If the sole purpose of the light day is to gather content, you’re gathering content of something you don’t believe in, which to me is just so odd.

Obviously it’s your account and your content, but for me you are compromising your progress to gather disingenuous content. Seems a lose lose to me mate.

Thank you for the advice! Looks like no pump day for me haha[/quote]
Just my opinion mate. I’d start gathering a load of content on the sessions you already do, and get that fired out consistently with a message that’s true to you

[Rich Ellis]

Hi mate

How long have you been running this, and have you seen any change over that time? Are shoulders catching up? Are they dropping further behind? Is everything progressing evenly?

Do you also want to post some pics for other’s views?

[Rich Ellis]

Rest day today. Pleased to have it as I’ve felt a few heavy sessions.

Recharged and ready for a big one tomorrow.

Food prep done. Last meal just cooked. Time to feed. Time to sleep.

Booked in my health MoT at the end of the year. Looking forward to working with the Doc

[Rich Ellis]

Hi mate

It certainly won’t be optimal.

Social media is great, but why can’t you gather content through your sessions of what you actually believe in? If the sole purpose of the light day is to gather content, you’re gathering content of something you don’t believe in, which to me is just so odd.

Obviously it’s your account and your content, but for me you are compromising your progress to gather disingenuous content. Seems a lose lose to me mate.

[Rich Ellis]

Another really good session to round off the week.

Loaded calves first with seated calf raise. Then biceps with narrow grip preacher curl, and wide grip standing curl

It was then clusters for triceps with stirrup push downs and stirrup overhead extensions, finished up with clusters on seated DB laterals

Looking forward to my rest day tomorrow. The weekend seems to have flown by again, but food prep is done, and last meal is in

[Rich Ellis]

Another one echoing Jord.

I’m obviously not a bodybuilder but have been through periods where I’ve been eating as many as 9,000 kcals per day, and the key for me was foods that digest well and sit comfortably

[Rich Ellis]

Leg day today, and another super good day under the weights

Last couple of sessions things have really started coming together

Prone leg curl
Banded leg press
Banded split stance leg press
45deg leg press
Ham/glute hypers

Knees played very nicely, so looking forward to progressing this

One meal left, then bed. Last night was a massively disrupted sleep, so ready for a flat out one tonight