[Rich Ellis]

Rest day today guys. I got home from work and was asleep in 3mins…. Very needed rest!

Food prep done, last meal in the oven, just picking up some emails

BIG drop is live, hope you all got what you wanted!

Hammy dominant legs for me tomorrow

[Rich Ellis]

I’d have said the same as Clare. Up the weight and work in a lower rep range for a bit, or switch the movement out mate and then come back to it in a few months

[Rich Ellis]

Loaded chest movements and clusters for back today.

Flat machine press
High Inc machine press

Chest supported upper back row
Chest supported lat row (OH)
Rack chins

Hangs

Moved to 3 work sets on each of the chest movements and dropped the third press, so still 6 total sets. I can get away with no issue working hard on these. The Smith was feeling risky on my shoulders so it’s gone

Rest day tomorrow and I’m very ready for it.

On to food prep first.

[Rich Ellis]

Totally agree with Oscar, go with trap bar mate, especially if you’ll have limited loading with DBs

I would leave the movement wherever you have it in your current set up

[Rich Ellis]

Loaded calves and bis, clusters for delts and tris today.

Not ideal how it’s fallen as I have heavy pressing tomorrow, so moderated some of the tricep anx delt volume

I’m not strong enough for it to really hurt me at the moment, but still worth being mindful of

Seated calf raise
Standing calf raise
Narrow EZ preacher curl
Wide standing preacher curl

Stirrup tricep pushdown
Rope overhead tricep
Cuff “y’s”
Seated DB lateral raise

Really good session, body is behaving so looking forward to trying to shift some ring tomorrow

One meal left tonight, then a good sleep

[Rich Ellis]

Hi mate

It’s well rehearsed by now, but you’re probably best yet starting with what seems like “less”

Probably the most popular split of late, and one which will accommodate your hip hinge, will be a

Push
Pull
Rest
Legs
Rest
Repeat

[Rich Ellis]

Totally with Clare mate. What baring does it have what days the sessions fall on? That’s an entirely meaningless construct.

[Rich Ellis]

Kicked the shiz out of my leg session today!

Adductor
Seated ham
GHR (flexed knee variation)

Pivot leg press
45deg leg press
Split stance leg press

Everything up. Knees behaving. It’s a good day!

Last meal going on soon, then bed. Tired meathead

[Rich Ellis]

The guys have nailed this.

You will get strong if you follow a well structured progressive overload approach, but that strength shoukd be targeted to adding muscle to your frame – as outlined above by the guys.

[Rich Ellis]

Heavy back and cluster chest movements today.

Chest supported upper back row
Barbell row
Neutral Pulldown

Guillotine machine press
Cable crossover

Really good session after a very long day working.

Just on with food prep and then final meal before bed

Legs tomorrow. That’s a happy Friday!!

[Rich Ellis]

Hi mate

Late to the party on this one but echo most of the above

I’d really like to see your sessions to get a good sense of how you’re structuring your workout.

I’d also be keen to understand how your diet is looking. Are you in a surplus?

Are you experiencing issues with general progress?

I’d also take up Oscar’s offer for a video review of form

[Rich Ellis]

Rest day today guys ahead of my first repeat session tomorrow

Busy busy day, just got my food prep sorted and my last meal is in the oven

Bed is calling!

[Rich Ellis]

Hi mate

I cannot recommend strongly enough making your way over to the education section and working through the programming videos

This will fill a knowledge gap for you , and be a great piece of personal development

[Rich Ellis]

Hi mate

Absolutely! Don’t pull through a range you can’t safely operate through.

If you need to start with a slightly raised bar to maintain movement integrity, then do so mate

[Rich Ellis]

Last of my six sessions this evening, that’s all of them done so numbers set to beat on everything

Loaded delts and tris

Keiser cuff laterals
Standing DB laterals
Rolling DB extensions
Heavy pushdown (ran out of weight. So will switch to the Swiss bar French press)

Cluster calves and bis

Seated calf
Standing BW calf
Dual stirrup kaiser curl
Vertical bench preacher curl

Really nice session although the gym was very busy.

A rare sighting of me in a sweatshirt but wanted to take the new purple style for a ride.

Just now on tomorrow’s food prep. One meal left tonight before a good sleep and a rest day tomorrow