[Rich Ellis]

Welcome to the site Christopher

Great time to be working through the education section and getting everything on point for gyms opening next week

Lots of athletes logs to look at as well to help bring some of the education videos to life for you

Also very likely that a lot of your questions have previously been asked, so whilst personal interaction is a great perk of this community, also make use of the search function to help you with your development.

[Rich Ellis]

Have you been on a long stint of hard training mate?

Is for particularly high just now?

[Rich Ellis]

Modified push day today gang

Having an abbreviated training week ahead of starting my new split next week as gyms re-open

I ran through like this

Cuff laterals
Seated DB Laterals
Cable x-over
Parallel bar dips

Just three work sets of each, but all I needed to achieve for today

Pull session tomorrow. One meal to go tonight and then it’s sleep time

Hope everyone has had a good Easter weekend

[Rich Ellis]

Agree with Kuba, much prefer targeted row variations. That said, no harm in programming an isolation movement as well if you are struggling to engage them.

Kuba’s cues should do the job for you!

[Rich Ellis]

I’d consider running a block of 45deg hypers mate, then move into an RDL

[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?