[Rich Ellis]

It sounds like you’re pretty sure of what you’re doing anyway.

If you can manage without the extra carbs as you’re dieting down, you know you have protein intake covered

[Rich Ellis]

Been having some real misery with my knees of late so a bit of a tester session to see how knee wraps helped me out

Literally just worked through some squat variations and pleasantly surprised with the outcome

[Rich Ellis]

Hi mate, sounds and looks like it could be anything from a bicep tendon impingement to a frozen shoulder

Whilst recognising it will be difficult to get the same sort of practitioner advice you would normally be able to get, there’s some ways you can start identifying the issue

@kamara-graham – Does any of this fall into your world?

[Rich Ellis]

My current favourite session – full body top up

Calf raise
Rear delt cable
Supine upper back row
Lateral raise
Overhead tri ext
French press
Close grip dec push ups
Curls

[Rich Ellis]

Mostly echoing the guys

Definitely be sure that your movement execution is on point and you are placing the emphasis on the intended target muscle

Assuming that’s where it needs to be, you will probably find that isolation movements for delts and bis will tolerate a bit more volume. I’d be more cautious around tris

I would though be sure not to make drastic alterations. You’re more likely to go too far the other way if you start caining volume

[Rich Ellis]

Rested today – was absolutely wiped for some reason, so pleased I could do not a great deal

Upper work tomorrow

[Rich Ellis]

Yeah really good option mate

Just a note to check, you’ll see a lot of
People hold onto the front of the machine and allow their hips to shoot up rather than standing into full hip extension

[Rich Ellis]

A very back to basics leg session

Curl
Squat machine
Wide back squat

4 sets of each, definitely got the job done!!

[Rich Ellis]

Very much agree with Clare, have realistic expectations, but don’t let that dull your effort

[Rich Ellis]

Now THAT is innovative! Good for you thinking outside the box mate ????????

[Rich Ellis]

Pulllllll day

High row
BB shrug
BB row
Corner row
EZ curl

It’s a back to basics session, no easy stuff, love it

[Rich Ellis]

I think a big part of low volume high intensity training is recovery.

You need to maximise every set, so extended rest periods between sets is not necessarily a bad thing

Of course in an ideal world you would standardise everything, including rest periods, but one of the challenges of training in a communal space, is that you are impacted by others at times

[Rich Ellis]

Rest day for me today. It’s been a good choice letting my shoulders rest a day before lifting again.

[Rich Ellis]

I would say that it’s unlikely a bodypart split will be the optimal split for you

I don’t think it’s likely push/pull/legs/push/pull/arms is optimal either. This in itself is an odd set-up unless you have truly colossal legs

6 days a week is a lot to train if you train really hard

As Clare has eluded to, there’s so much opportunity for learning on here. Go and immerse yourself in the tutorials mate

[Rich Ellis]

Push day today went

Standing calf

DB L.Raise
Behind back single arm L.Raise

Overhead tri ext
French Press

Dips
Wide pushups