[Rich Ellis]

Today was back day and the barbell work felt light so I was happy. The strength is coming!

Chest supported upper back row
SA chest supported lat row
Barbell rack row
Neutral grip pulldown
Underhand pulldown

Big feed just coming up and then sleep.

Second leg session tomorrow which I’m looking forward to

[Rich Ellis]

Haha, great place to come to ask that!

[Rich Ellis]

You’ve not made any progress with your lifts or your physique?

I probably would take away the third rotation of your sessions, and definitely increase your calories

Without being in any way rude, it sounds like you’ve held yourself at a maintenance value, haven’t increased it, and are surprised you’ve not made any progress

[Rich Ellis]

Push session done today with just a couple of tweaks

I’ve opted to bump and extra set or two into a couple of movements and drop a couple of movements out. They weren’t quite as kind to my shoulders, and as a bit of strength comes back, I could feel the issues ahead

Close neut grip machine press
Shallow decline smith
Incline chest press
Machine OHP
DB L.Raise

Hangs

Happy that this will carry me few the next few months of steady progress.

Meal prep done. Meals eaten. Bed now with a big pull session tomorrow

[Rich Ellis]

For me this is fine, and indeed correct if your execution has slipped

Now you’re aware of it, don’t let it slip again next time around!

[Rich Ellis]

Absolutely agree with Clare, I’d try the 16:00 slot mate and see how you go with it

[Rich Ellis]

Rest day after yesterday’s legs, and tomorrow it’s push

It’s been a busy day, I’ve only just got food prep done and about to taper my last meal

Big one tomorrow…. Numbers to beat!!

[Rich Ellis]

Choose movements that don’t cause inhibitive pain, have your diet locked down, have recovery variables looked after, supplement diet with CureComing and JoinIn

[Rich Ellis]

Absolutely agree with Bish.

I was not at all a fan of knee sleeves until I tried the SBD’s and have to say, they have been excellent – highly recommend

[Rich Ellis]

Hi mate

You will look to progress everything in some capacity.

Form should stay a constant, perfect execution is a non-negotiable

Once you’ve got that nailed, you want to increase load or reps

As things move on, it’s possible to manipulate rest periods and volume also

Not all movements will progress equally, but the aim should be forward movement each time you go into the gym

[Rich Ellis]

Leg dayyyyyyy

This is the “bigger” of the two leg sessions, and I’ll continue to say it (and tempt fate) my knees are getting happier by the session

Abductor
Seated leg curl
45deg leg press
Smith squat
Linear leg press (this annoyed me as was supposed to be pivot leg press but a group of guys were doing, with no artistic license, an hour and 10mins of leg pressing. Ridiculous)

Calves

Resting tomorrow, then the big four day run of sessions

One more feed to go and then a big sleep

[Rich Ellis]

Agree with Jimmy here mate, be also interesting to see how they are completing their sets with that amount of volume, so a whole philosophy reset is on the cards for them

Only other consideration might be total energy expenditure, but I’m sure you’ll level that pretty quickly.

[Rich Ellis]

100% with Clare – just because the machine isn’t flush with the wall doesn’t mean the bar isn’t a straight line. Move the bench in line with the bar, not the wall!

[Rich Ellis]

Rest day today guys and a welcome one at that!

I have my heavy leg session tomorrow, and I’m excited to progress again.

Food is prepped for tomorrow and I’ve got my last meal about to go on before a good sleep. And I will sleep well tonight!!

[Rich Ellis]

Hi mate

Looks flat to me but hard to tell how it will behave once you press

Is it not obvious in feel mate?