[Rich Ellis]

I’m inclined to agree mate.

As a start point I would probably go

Monday – train
Tuesday – train
Wednesday- rest
Thursday- train
Friday – rest
Saturday- train
Sunday – rest

From here you can gauge your recovery, but should be a really strong start point

[Rich Ellis]

Back today. First one in the gym.

Not putting this down as it’s going to change. It wasn’t right. Only one of the week that wasn’t, but I’ll re-jig and go again.

Very ready for a rest day tomorrow. One more feed this evening and then bed

Hope everyone has had a good first week back in the gym ??

[Rich Ellis]

I’m quite heavy so keep a special close eye on my BP, and will echo Jord completely.

Since taking Love Heart (I double up the dosage) my BP has been excellent even at all time high body weights.

Not a sales plug, genuinely I can’t recommend it highly enough.

Other day to day incorporations you could consider would be

Fish oil
Hibiscus tea
Beetroot juice

[Rich Ellis]

LEGS 2!!

Second leg session of the week, doddering focus for this one, but less stress on the knees, higher rep until they are settled

Leg extensions
Quad stance horizontal leg press
Adductor
Toe press

Back session tomorrow which I’m looking forward to getting stuck into

Feed shortly and then sleeping. Been a hell of a long week!

[Rich Ellis]

I agree with Clare mate. Narrow grip on flat smith would be my preference also

[Rich Ellis]

Hi mate

Am I reading this correctly? You train arms on your “off” day?

[Rich Ellis]

First push session on some machines

WOW am I weak. I don’t suppose it’s a shock, but it’s not much fun!

Three work sets of each

Cuff Laterals
Machine OHP
Machine Incline Press
Narrow Grip Machine Press
Parallel Bar Dips

Shoulders behaved, but might be because I’m not moving much load at the moment.

Second leg session tomorrow, then back on Saturday

Just sorting tomorrow’s food and supps now, then last meal , then bed.

[Rich Ellis]

Hi mate

Depends on what you want. Ankle nobility issues and a shoulder width or narrower stance, and/or a desire to have a slight more “quaddy” emphasis, I’d look at a wedged heel.

Otherwise as the guys have said, get a flat sole with either a very hard compound rubber, or a very slim sole.

[Rich Ellis]

Rested today guys, very much looking forward to a push session tomorrow

Perhaps predictably the DOMS has started to creep in. I typically don’t suffer with a lot of soreness, but with so much novelty in yesterday’s leg session, it really wasn’t a surprise.

Getting my last meal now, then bed

[Rich Ellis]

Agreed, JP EAA.

Can I ask why you won’t have time for a pre-workout meal?

[Rich Ellis]

I’m a day behind everyone else, but first day back in for me!!

Straight into leg training, a lack of options has seen a full inch drop off them over lockdown so tht needs rectifying.

Short training windows mean less movements with more sets each. This actually does work for legs at the moment as the lack of options have left me with pretty shot knees, so loading will have to wait. Today was failure sets of 15reps and up

Also did my iso movements first to get everything working nicely before compounds

Seated leg curl
Leg ext
Pivot leg press
45 deg leg press

Rest tomorrow and then back to it on Thursday

[Rich Ellis]

Hi mate

If the three way split is set up in a way that gives your arms more priority, then that sounds a sensible move mate.

If it doesn’t, it could be a case of having a bit of a play with the set up yourself

You’ll often on here see people really emphasise that one of the biggest causes of lagging body parts is poor movement execution, and/or poor movement selection for you.

Your first step might be really honestly assessing this.

If you have movements that you are genuinely really confident that you execute flawlessly, and are good choices for you “feeling” them work, then you might look to prioritise them in the exercise order.

If that doesn’t seem enough, maybe look to some relatively subtle shifts in volume. An additional set, or an additional movement.

You’ll need to give it time mate, so be sure of tge decisions you make and commit to maximising the results from the addition/change

[Rich Ellis]

Yes team!!!

I hope everyone has had a great first day back in the gym. There will be some sore bodies tomorrow, but hopefully no one did anything silly!!

I on the other hand will be first day in tomorrow, today was a rest

I’m going in with legs which I am thoroughly looking forward to having taken a knock on these over lockdown.

My knees have been beaten up, so it will be a different kind of approach at first – higher reps to get the suffering in!

Food prep and supps sorted. Last meal to come and then bed

[Rich Ellis]

Or if you want to customise something, create yourself a template with everything you want to track/report on in your sessions. Once it’s done you can either print out as many times as you want, or run it as a digital (I’m a dinosaur so will always like paper!)

[Rich Ellis]

Absolutely with the guys on this. Prime for pretty much anything pushing. Not easy to get right, and they have.

As Oscar said, part of that is the ability to bias the movement to your requirements