[Rich Ellis]

I think it comes down to what you have at your disposal (probably more relevant now than when gyms are open)

If you have enough first tier options, great, have them all, if you have to “settle” for an inferior movement, I’d entertain shifting the rep range over choosing a rubbish movement

[Rich Ellis]

Rested up today, did all my food prep, got everything ready to roll for tomorrow

I was glad of the rest, and I’m looking forward to not doing much more for the next upper of hours. I’ll catch up on the UFC.

I weighed in this morning and hit 315.4lbs, which is heavy for me.

I’m pleased to not be feeling too heavy, but I don’t think I want to push much higher than this, so I’ll leave my calories stable now and let things tidy up a little over the next 5 or six weeks.

[Rich Ellis]

Hi mate

This is quite individual to your taste, appreciate, and of course macro allowance.

Might be good to narrow this a bit if there’s a particular combination you’re looking for ideas for? Maybe “protein and fats” for example…

[Rich Ellis]

Another really good week of training wrapped up.

Body is doing well (ok, knees are a way from perfect but tge modified set up is helping), and performance continues to improve

Today was quad top up and arms. I’ve felt like having introduced a barbell press, two variations might be asking for trouble with my shoulders, so I’ve subbed out the floor press for dips

Session went as so

Leg extensions

Incline DB Curl
Cable Preacher

Cable Pushdown
Parallel Bar Dips

Resting up tomorrow ahead of another week. I’ll get the usual bits done but try not to do a great deal else.

Bit of tv now, last meal in a bit, then a good sleep

[Rich Ellis]

Hi Emily,

I think the vanilla CoR goes with almost everything, but I favour the chocolate coconut iso

[Rich Ellis]

My pleasure mate

[Rich Ellis]

I personally don’t think there’s a right or wrong here mate.

I choose to remove my intra and post from rest day (obviously) with the remaining 5 meals making up my calories for the day

Other people will like to eat more on rest days.

There might be some benefit to shifting this around, possibly more so in a prep, but when you’re in a calorie surplus, I personally think difference will be more negligible.

[Rich Ellis]

Pull session dusted!!

Felt strong this evening, performance keeps coming.

Long way to go until I’d consider myself strong again, but it’s coming consistently

SA Braced Cable Pulldown
Chest supported upper back row
Barbell shrug
Barbell row
SA chest supported lat row
Pulldown

It’s felt a long and busy week, I’m ready for a break over tge weekend.

Bit of tv now, then last meal and a good sleep!

[Rich Ellis]

Hi mate,

Could well just be down to the line of your elbows when executing the movement

Have you tried different alignments?

I’m not sure I’ve articulated this brilliantly, does it make sense?

[Rich Ellis]

As Louis has said, a lot of people retract their scapula during a press, if you’re doing this with your traps rather than predominantly your rhomboids, this could be the cause

You would ideally be pulling your shoulders down, where as your traps will be pulling them up. Work on “back and down” rather than bunching it all up!

[Rich Ellis]

Absolutely ask to work in!! Don’t compromise your session!!

[Rich Ellis]

Rest today guys

Shoulders feeling happy after pressing yesterday which is good news.

Long day at work, prepped food, just sat down for a few minutes rest before last meal, and then it’s sleep before a heavy pull session tomorrow

[Rich Ellis]

Agree with Oscar here mate, really nicely laid out for you

[Rich Ellis]

Absolutely agree with Clare, much prefer the second option

[Rich Ellis]

Push day!!!!

Feeling good, had a great session today, happy meathead!

Leg ext
Calf raise

Cuff laterals
Wide grip upright row (med. delt focus)
Overhead tricep ext
Narrow grip paused barbell press
X-over Tri ext

Felt brave and tried the barbell press. Zero discomfort but stuck in the 15-20 rep range, all reps paused, so load was limited. The danger is how it shifts the joint as the load climbs. I’ll be patient and immediately reactive if it creates an issue

Rest tomorrow to allow shoulders opportunity to recover, then big pull session on Friday ??