[Rich Ellis]

Hi mate

I think it’s a really good system, but be true to it and give it a fair chance. Actually, also be fair to it by being honest about your training intensity

What I would say though, personally, is that I think you’re overplaying in your mind how long a few months off is.

Provided you’ve been vigilant with your diet, I think you can expect a swift return with either approach

[Rich Ellis]

Hammy still being a tit, so very basic leg session, nothing to failure

5 sets of pivot squat
5 sets of high bar squat

Simple as it gets, just being reactive to the situation

[Rich Ellis]

In an upper/lower i would have it in your leg day mate, but not followed by a lower back loaded day.

Does that make sense?

I think it’s a really good rationale for going to upper lower, and really refreshing that you’ve broken away from the crowd who tend to see itvas a sign of being less advanced, which is just silly

[Rich Ellis]

Hi mate

I really wouldn’t stress over this, it sounds as tough you have good rationale in shifting to an upper/lower for a while, so go for it

Give it a decent run, ensure that you’re able to recover, and judge your progress

It’s a really balanced approach you’re taking, and there will likely be some good programming learnings, and some good physique and strength gains to accompany

[Rich Ellis]

Push today gang

Calf raise

Cable Lateral Raise
Single arm Lateral Raise

X-over tri ext
Stirrup Pushdown

Close grip inc pushups
Seated cable x-over

Tomorrow- let’s ????????

[Rich Ellis]

Gooooood pull session today guys
Chest supported Upper back row
Chest supported lat row
Duel cable EZ pullover
Dead stop low rail BB row
Shrug
Cable curl
DB curl
Really happy with my sessions now. Found a groove, making progressions, getting some size on me!

Hey bud, love reading through the log! For the chest supported upper back and lat row- are you just adjusting elbow angle to shift focus? Like for the uppger back row elbows flared out wider, for lat row tucked nuetral? Sounds like you have a nice setup at home or are you able to hit a gym?[/quote]
Thanks mate

Yes mate, well, combination of line of pull and elbow height

So seat dropped right down and elbows flared up for upper back, seat to the top and elbows tucked for lat

Very lucky to have access to an unused lockup which is a bit old skool, but there’s something neat in that

Stay well mate

[Rich Ellis]

Full rest day today, and much needed. Looking forward to a push session tomorrow, butbfor now, food and sleep

[Rich Ellis]

Hi mate

Looks like you’ve got some good options coming up

As Corinne has suggested, check the other home workout threads, but also check the full body tutorials and see what you can build with the variations you have available to you

Once you’ve done that, report back with any questions

Go get it mate

[Rich Ellis]

Last session of the week

Upper

Cable rear delt
Supine upper back row
Seated Lateral Raise
Rope tri extensions (overhead)
Ez French Press
Incline close grip pushups
X-over
Barbell Curl
Duel cable curl

Rest day tomorrow

[Rich Ellis]

Agree with Clare and the guys.

In an ideal world, you’d be able to top that sleep up in the day, but few of us lead an ideal life

I would anticipate that as your daily intake increases, and your body weight climbs,the “auto-wake” will slip later giving you more hours asleep

[Rich Ellis]

Bit of a hammy niggle, so a very basic and “off philosophy” leg session

5 sets of each on….

Static lunges (quad focus)
High bar squat
Calf raise

Full upper tomorrow

[Rich Ellis]

The answer is, in my opinion anyway, that you can put it in either if you’re intelligent with your programming

That said, Oscar has laid a good method out for you, so the work is done ????

[Rich Ellis]

Gooooood pull session today guys

Chest supported Upper back row
Chest supported lat row
Duel cable EZ pullover
Dead stop low rail BB row
Shrug
Cable curl
DB curl

Really happy with my sessions now. Found a groove, making progressions, getting some size on me!

[Rich Ellis]

Bury yourself in the education section on here mate, you’ll learn a tonne!

[Rich Ellis]

Rested today guys, pull tomorrow ????????