[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.

[Rich Ellis]

Push day tomorrow gang and well rested after a day off today

Food prep done for tomorrow, it’s a busy day before training but everything ready to make sure meals go in

Last meal about to go down, then sleep

[Rich Ellis]

How much disparity are we looking at mate?

Is this the same if you perform single leg on prone and seated ham curl machines?

[Rich Ellis]

Leg session this evening, and whilst still hampered by lack of kit, my knees are steadily letting me do more

Limited availability of movements means higher volume work. 5 work sets on each

Leg curl
Leg ext
Close stance box squat
Cable preacher bicep curl

For reference, that’s ACTUALLY a box squat, not using a box as a measure of depth for a proprioceptive cue, which people seem to think is a box squat, but very definitely is not ?

Rest tomorrow, push on Wednesday. Closing in on gym opening and my new split

[Rich Ellis]

Hi mate

Lots of options for you, my personal preference would be a meal at 04:30

I’d drink a CoR and whey isolate shake, then intra as I trained

If you’re training at 06:00, I’d suggest being awake any later than 04:30 is less than ideal.

Again – my personal opinion, doesn’t make it fact.

[Rich Ellis]

Another rest today, my second week of only 3 days training, I may well carry this through now until gyms open so I can be fully rested where I’ll move to an extra training day from my normal split (so I’ll move from 4 days to 5)

Done all the food prep and dull stuff like that. Caught up on UFC 260, and now just waiting for my last meal

Hope you’ve all had a good weekend team.

Legs for me tomorrow ??

[Rich Ellis]

Do you mean how would you set up the tempo of a rep, or where would you use “tempo reps”?