[Rich Ellis]

Back day today team and it was a good one at the end of a long day.

Assisted pull-up
Low pulley row
Upper back row
RDL
Shrug

I’ll be in for a quad focussed leg session tomorrow evening, which I feel like my legs are just about ready for

[Rich Ellis]

I can only answer for what I would do as I don’t know you or how your mechanics sit.

Personally. I would simply not do the movement. It’s a hideous piece of kit and no one movement is worth ending yourself for.

[Rich Ellis]

Rested up today gang, just doing my last bit of cooking and I’ll be bedward bound

Shoulders feeling good after the pressing yesterday which is nice

Back session tomorrow which I’m very much game for!!

[Rich Ellis]

Echo the guys, top product

[Rich Ellis]

Close grip for me also mate. Smith variation is also nice.

JM press is another good option

[Rich Ellis]

Push day today over at another gym. Very much with the basics, but enjoyed it and came through unscathed, which is always my highest win with “push”

Cuff laterals
DB laterals
Inc DB Press
Parallel bar dips

Four work sets of each, working to 15-20 rep range – no room for heroics in unfamiliar settings!

Rest tomorrow and then back to it on Thursday ??

[Rich Ellis]

Hi Rich,

Thanks for the response

How many times per week do you suggest I should deadlift? (I’ve been training for around 4 years now).

Thanks.

Hi mate

I’d be looking at once, and considering how that fits in with any other lower back loading on the week

[Rich Ellis]

Hi mate

I use CoR in shakes rather than making it as a meal

I do similar with oats, but blend them for ease of consumption

[Rich Ellis]

Rest day today folks.

Had to pop into work for a few hours, but aside from that it’s been food prep and not much else

Everything lined up for tomorrow, so I’m now going to watch a bit of tv until last meal and bed

[Rich Ellis]

Hi mate,

There’s really good merit for both, and it probably comes down to how you pull for the optimal answer, but ultimately, if the rest of your programming is complementary, it can fit in either.

I would though strongly urge you to re-think deadlifting twice per week unless you are a total beginner.

[Rich Ellis]

Leg day today – 2nd iteration

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

Not fancy, but got the job done.

I weighed in today and BW has held. I’ll leave it for another week as I’m in no rush so I’ll see how it sits.

It’s been a long week, looking forward to a rest day tomorrow and then on push on Tuesday – probably at a different gym so will need to adjust accordingly

[Rich Ellis]

Totally agree with AJ here mate. Follow those corrections and you’ll be in a great spot

[Rich Ellis]

Pleasure mate

[Rich Ellis]

Delt top up and arms.

Not my favourite session as I typically like to get full-on stuck into something and I just don’t find the same sort of challenge with arms – probably why I’ve got crap arms!

I’m working on it though, and I did fall into a good groove with today’s session

I’ll weigh in tomorrow. Expecting to be a good bit down again tomorrow. Easy so far, zero change to everything and a pretty consistent 2lbs a week to point. Let’s see!

[Rich Ellis]

I’d take it out mate, swap it for another incline movement, then when you get back to it in future rotations, start vigilantly