[Rich Ellis]

Is there a better equipped gym as an option?

[Rich Ellis]

Pull session today team

Opted not to RDL to give my adductor every opportunity to recover

Low pulley row
Lat Pulldown
Machine rear delt
Dual DB bent over row
Chest supported machine row
Neutral grip assisted pull-up
DB Curl

Enjoyed the session, strength up again so running just as I’d like

Push session to come and then hoping adductor will be in a position to allow some form of press on Sunday

[Rich Ellis]

Assuming you’re operating on a rotation, use both combinations, pair them however feels best for you.

[Rich Ellis]

Restvv bc today guys. Adductor feeling tight but not nearly as bad as I was expecting

Pull session tomorrow so might learn something about how it is with load through it then

[Rich Ellis]

You’ve got a changeable variable, in this case the rep scheme. That said, if you have a strong alternative, I’d be tempted to switch it, but if you’re really wedded to the movement, make sure your rep differential is enough

[Rich Ellis]

Legs today. Total disaster, very very annoyed, but it happens doesn’t it

Pulled my adductor on the way out the hole on the leg press. Not a position I’d ideally be in, but fortunately was the first rep of the set so had enough not to get folded in half at the bottom of the movement

Resting tomorrow anyway, will assess damage as I go and see what’s likely for coming training week. NOT fun!

[Rich Ellis]

It depends on the machine, and what you’re trying to get from the movement

@kuba1000hotmail-co-uk-cielen and @ajmorris are very attuned to what they want from the movements they are performing. Their needs may not be exactly what you want. Consider what you are looking for when you set-up

[Rich Ellis]

Rest today folks. Legs tomorrow which is probably my favourite session at the moment, so I’m ready to roll ??

[Rich Ellis]

This is interesting isn’t it, as there’s a perception amongst many that working your way through the splits is the objective.

The point is to maximise progression, that should be the key

For example, for me, I recently went back to an upper lower, but it just wasn’t sustainable for long given my current level of strength. I simply couldn’t recover for any kind of desirable frequency

Don’t rush. Embrace the stage you’re at ??

[Rich Ellis]

Push today

It wasn’t quite as smooth as the session at Jamie’s, but happy with the movements and how it felt

DB Lateral Raise
Machine OHP
Flat chest press
Neutral grip close grip press
Tri pushdown
Rope overhead ext

Resting tomorrow, then back to legs on Tuesday ??

[Rich Ellis]

I like Jamie’s and Michael’s answers here, because ultimately, when you take up a lifestyle pursuit that is focussed around discipline, there are going to be times when no matter how well you plan for it, it comes down to “want”.

As the boss says “let your actions be a reflection of your wants”

[Rich Ellis]

Rest today guys. Not a whole lot to report. Appetite is good, I’m feeling all in all a lot fresher than a few weeks ago

Looking forward to a push session tomorrow ??

[Rich Ellis]

Hi Derrick

I’m surprised there was a non-surgical approach to this. Was it a complete rupture?

[Rich Ellis]

Hi team

Pull today. Not my best ever decision putting that after a leg session but had no choice with scheduling

It did mean I missed my hip hinge off, but that will be back next rotation

Rear delt machine
Low pulley
Lat Pulldown
Chest supported machine row (will swap to dual DB bent over row when I get back to the heavier DBs)
Assisted neut grip pull-up
DB curl

Really good session. Kicked my numbers out the park. Starting to feel back towards strong now after a good few weeks back in the gym

Rest tomorrow and then push on Sunday

[Rich Ellis]

Hi mate, a very good friend of mine, Martin MacDonald (MAC Nutrition) has helped countless women with PCOS.

Check him out on insta, he has a tonne of free info on it and he is as good as they come