[Rich Ellis]

Agree with Bish, much prefer a standard band set up to reverse in the vast majority of cases.

[Rich Ellis]

Why don’t you have a pop at it mate and give a rationale for the movements tht you’ve chosen, then we can critique

It’s good for you to think it through and relate movements to areas you want to develop. Much better for your own development than someone just putting in a suggested set up

[Rich Ellis]

I like this approach, especially if you’ve suffered with shoulder impingement issues.

[Rich Ellis]

Arms and calves in a different gym today, which was forced so I wasn’t prepped for

It’s very likely however tht I’ll now be jumping between two gyms so will work nicely with my rotations for each session

Today I did a bit of an exploratory session, two calf movements, two curl movements, 3 Tri movements.

Some good bits in there, others need ironing out

I’m resting tomorrow as today was ridiculous as a work and training combo, so catching up before three on the bounce fri, sat, sun

Just on my way to sink my last meal and then straight up to sleep

[Rich Ellis]

I think it’s ok to give it a go mate, most of us are in a position where we have to work around life

I would be mindful of the three big days in a row. Pay close attention to your recovery.

As noted above, physique priorities should determine what fit on the two extra days. Upper /lower, anterior/posterior both options

Let us know how it goes!

[Rich Ellis]

Leg day and I’ve kicked the sizzle out of myself.

Really enjoyed it, upped them volume slightly on my presses, went….

Adductor
Abductor
Seated ham
45 deg leg press
Pivot leg press
GHR

Resting tomorrow and much needed, already feeling flat lined.

Food prep done, ready for my last meal and then bed

LONG day ahead tomorrow travelling with work, then calves and arms to look forward to in the evening

[Rich Ellis]

My counter would be that it’s generally much kinder on the shoulders, so if you must barbell press, it might be a good one for longevity

[Rich Ellis]

What Clare said!

Or, check out Eugene Teo’s “rack ham curl”

[Rich Ellis]

I really like Oscar’s split but would probably add some bicep into Tuesday session given arms are a focus area for you

[Rich Ellis]

Rested up today guys ahead of legs tomorrow. Return of the oversized long sleeves ??

Done all my food and Supp prep for tomorrow, just sorting my last meal now and then it’s time to hit the hay

[Rich Ellis]

Arms and Calves today . Both are horrific for me so need all the attention they can get

DC toe press

Standing SL calf raise

Cable Pushdown

Dip machine

DB French press

Preacher machine curl

EZ curl

Alt DB curl

Good session today, felt good and fresh after the two day break

Going in for pull tomorrow, but two feeds yet to go today

How is this “Dc Toe Press”?[/quote]

Painful ?[/quote]

I imagine hahahah, but how i do?[/quote]
Hi mate

Each rep is 5 second eccentric, 5 second stretch, then I do a 1 second concentric and a 1 second peak contraction.

Keep the reps on your big toe and get as many as you can (select a weight that will give you between 10-15 reps)

[Rich Ellis]

Hi mate

Agree that there wasn’t enough rest last week for sustainable progress so that’s a good amendment

With the rest, you’re talking about themes but not providing much detail

Can you write the split and sessions out to see how they look please?

Thanks mate

[Rich Ellis]

Really good push session today. Rocked some of the new kit as well which was nice

Session went

DC standing calf

Seated DB Lateral Raise
Machine Shoulder Press
Cuff Laterals
Rope Tri extensions
Machine incline chest press

Resting tomorrow and then legs on Tuesday ??

Three feeds to go today, food prep still to do, then a little rest before the week kicks off

[Rich Ellis]

Arms and Calves today . Both are horrific for me so need all the attention they can get

DC toe press

Standing SL calf raise

Cable Pushdown

Dip machine

DB French press

Preacher machine curl

EZ curl

Alt DB curl

Good session today, felt good and fresh after the two day break

Going in for pull tomorrow, but two feeds yet to go today

How is this “Dc Toe Press”?[/quote]
Painful ?

[Rich Ellis]

I can’t see the pic for some reason, but Clare has covered the main point. Work through as much range as possible without compromising movement integrity.

Different stances will allow different ranges, as Will different machines, so working to the above principle will lend itself to all pieces and stances