[Rich Ellis]

I like a physical book as well mate, but that could well be because I’m a dinosaur and that’s how I’ve always done it

There’s not a right or wrong provided you can gather everything you want to record from your session. For some tht will just be pure metric, others will go into significant detail in notes to provide context to those numbers.

It’s your style, but the more informed you are tge better in my view

[Rich Ellis]

By “otters” I had meant “pattern”, but fortunately you picked tht up!!

I think that’s the way if you can mate. Just be careful with volume. Start lower than higher, you always have scope to edge it up if needed

[Rich Ellis]

Really good calves and arms session this evening. Very basic, but exactly what I need at the moment.

Arms are a real weak spot for me, both aesthetically and performance wise, so they require the focussed session

Calf raise
Incline DB curl
Kennellys
Floor French press

Really enjoyable session, worked hard and got my numbers set to beat next time out.

Game on!!

Also, supps arrived today so I’m all stocked up

[Rich Ellis]

Can you change the otters to one on one off?

[Rich Ellis]

Hi mate

This is quite an individual thing.

It’s not something I’d programme in when looking at hypertrophy as a goal, where as I would if strength development was the goal.

There are lots of variables to consider, but ultimately, assuming hypertrophy is the focus, this would be a reactive decision

[Rich Ellis]

Today was a rest day guys.

It’s been very busy at work, I’m certainly not moaning, very lucky to be still working, but none tge less it’s felt a long day.

One more meal to go and I’ll get a good sleep in ready for tomorrow

Expecting my supps order any time soon, a couple of new flavours of whey I’ll report back on

[Rich Ellis]

Agree with Clare Jack.

There’s some really good info there that will build your foundation of understanding of the principles.

Once you’ve digested them, have a go at putting your own split together and we can contribute with feedback

[Rich Ellis]

I’d like to see a press in there also mate

[Rich Ellis]

Hi gang. Excited to get stuck into this

As the intro suggested, I’ve had my share of struggles with injuries – some of which remain, but this past year has resulted in a move away from the fundamentals. Partly because of the accessibility of kit, and partly because of looking for ways to accommodate my issues

Don’t get me wrong, I’ve had good blocks, and I’ve learned plenty, but my biggest mistake has been chopping and changing.

This week is a feeler back in to ensure programmed movement selection will allow me to work consistently over the next 12 weeks.

This block is purely about building some strength and work capacity back up. It’s a necessary phase before I can consider specialising

This will be built largely around straight sets, with two distinct rep ranges based on what my body will allow.

This is how the set up looks

Push

– Cable Lateral (3) A
– DB Lateral (3) B
– Cable Tri (3) A
– Dips (3) B
– DB Press (Paused) (3) A

Pull
– Toe Press (6) A
– Upper Back Machine Row (3) A
– Dead Stop Row (3) B
– Corner Bar Row (3) B
– Underhand Pulldown (3) A
– Standing DB Curl (3) A

Arms
– Toe Press (6) B
– Inc DB Curl (4) A
– EZ Curl (4) A
– Kennellys (4) B
– Floor French Press (4) B

Legs
– Leg Curl (4) A
– Sissy Squat (4) A
– V Squat (4) B
– RDL (4) B

Strength is in a really poor state at the moment, as is my size, but I’m looking to have a significant shift over the next 12 weeks

I’ve started this week erring on the side of caution, and I’ll continue with that approach until I’ve completed each of the sessions. From there I have reference numbers and it gets competitive!!

[Rich Ellis]

How about
Pull
Push
Rest
Legs
Rest
Upper
Lower
Rest
That just gives you more scope for recovery..

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I much prefer this!!

[Rich Ellis]

Hi mate

But some resistance bands that you can loop around your back hand to hand for additional pressing load, but also additional push up load

You can use a platform to raise your feet or hands for incline and decline variations

[Rich Ellis]

I’m not sure anyone has ever said that hack squat isn’t a good movement have they? Maybe only that tgere are some really poor hack switch machines around. If you’ve got one that’s a comfortable movement for you, it’s an excellent choice!

[Rich Ellis]

Day one of the new split. I’m ha big a new log start so I’ll do a deeper explanation of what’s coming and why

Today was a push session, the one that I knew I’d need to do a bit of feeling out because of my shoulders.

Got some good work done. Found out what I needed to know. It’s go ??

[Rich Ellis]

I personally wouldn’t look to compromise on anything I deemed important to add to my diet.

[Rich Ellis]

Last day of rest, which has actually been quite welcome, but I’m agitated and itching to get back into the gym which is a nice place to be

Food prepped ready for tomorrow, nothing much on for the rest of the evening which is quite novel

Hope everyone has a great first week back to work