[Rich Ellis]

Hi mate

Has this always been the case?

Is this consistent across all movements or does it only present itself during some?

[Rich Ellis]

Rested up today folks. It’s been a nice day here, but not done a great deal.

Slow day tomorrow is the plan, I hope you’ve all had a good one ??

[Rich Ellis]

Why don’t you just switch to two sessions, A and B, and rotate them? That will increase movement frequency, giving you greater exposure to the movements.

[Rich Ellis]

Leg day done today gang.

Pretty good one as far as the non-gym sessions go. I know I keep saying it, but it’s without a doubt the most hard hit area for me. I’m very looking forward to getting on some pressing machines!!

Everything was high volume because of the lack of variety

Leg ext
Box squat
SL Curl
Calf raise

Rest day tomorrow folks, and only an abbreviated training week next week to make sure everything is well rested for return to the gym!!

[Rich Ellis]

I wrap mine up in the first 2/3 of the session mate

It depends a lot on what you do with your pre and post meals

[Rich Ellis]

Hi mate

Yes, tracking bruising is very common

Neither good nor bad, just a common occurrence with muscle tears.

[Rich Ellis]

Hi mate

Without wishing to be pedantic, it’s not a debate, a food either has a complete amino acid profile or it doesn’t. There will however be different views on what are the “best” protein sources.

Good suggestions from the guys above, additions to those already mentioned (depending on how you set your macros up per meal) would be minced meats. Beef and turkey in particular.

[Rich Ellis]

Pull session this evening, and a good one

Chest supported upper back row
SA machine lat row
Stirrup pulldowns
Dorian DL
Barbell row
Cable preacher curl
DB curl

Legs tomorrow and then a few days off. Taking next week down to only a couple of sessions ahead of being back in the gym the following week.

I want to be fully refreshed and niggle free fo get started

Hope you all have a good Easter weekend lined up folks!

[Rich Ellis]

Hi mate

In short, if it’s what you want to do, and you are more process driven than outcome driven, of course you can do it!

Many ways to set up, have you got a training frequency in mind?

[Rich Ellis]

Are we assuming that your anterior is lagging, hence the extra attention?

[Rich Ellis]

Rest today folks. Super long day but a long weekend ahead now

Got a few bits of work to do tomorrow and stuff around tge house, but on the whole not too bad

I’ll get some good rest in and then hit a pull session in the evening

Have a good Easter weekend gang

[Rich Ellis]

It’s your line of pull that will dictate which are the primary movers mate

Yes, a bench should stop/limit unnecessary rotation , but that can also be achieved by having some discipline and not rotating….

Personally, I’d learn to DB row well. Use a machine for chest supported variations

[Rich Ellis]

Exactly as Max says mate, your ideal range will be directly related to your mobility.

The latest seems to be people deadlifting so they can touch the floor, but calling them RDLs. You need to keep a constant (or close to) angle at the knee

[Rich Ellis]

Good push session tonight gang, although I’ve cut all pressing out now until I’m back in the gym

Just giving my shoulders every opportunity to be as happy as possible for reintroduction to fill options

Just 4 movements, 4 work sets each

Cuff laterals
Seated DB laterals
X-over Tri extensions
Overhead rope extensions

Rest again tomorrow and then a big pull
Session on Friday

Last meal in the oven, food then sleep

[Rich Ellis]

Hi Tom

I think the first question you need to ask is whether you have enough exercise variations so that they remain high quality.

If you have an incredibly well equipped gym like UF Rotherham, you will likely have enough strong available options to give you three high quality rotations.

If you don’t have this, in my view, you should stick to two rotations rather than trying to cobble a session together by shoe horning poor movements in.