[Rich Ellis]

Rest day today before my heavier top Up session tomorrow.

Food then sleep.

Hope everyone has had a good weekend

[Rich Ellis]

I just think you need to be careful which you are subbing in if it’s for multiple movements.

If this is intended as a blanket change for your programme, I wouldn’t for example, switch in just muscle rounds across the board. You could however do it with rest pause sets, as you still get a good lump of mechanical stress, and perhaps more importantly, a higher dose of stimulating reps.

On an aside, if your gym is limited, you can change a movement significantly by banding it. Get yourself a few sets of bands at different tensions and all of a sudden you’ve doubled your number of machine movements

[Rich Ellis]

Had my top Up session today, same one that’s on my last vid.

It was good today, feel like I’m making some progress slowly but surely

[Rich Ellis]

Try to avoid that mate, just roll it round

[Rich Ellis]

Hi mate, if you like the set up, why don’t you just stop looking at your training life in 7 days? Just keep the set up but roll the sessions over.

[Rich Ellis]

Well that’s good news that you have a functioning set up mate

What’s the limiting factor with moving your feet down the plate?

[Rich Ellis]

Rested yesterday and had a leg session today

Still no direct hammy work after tweaking my Ham last weekend

Leg ext
Hack
Air belt squat (thigh)
Air belt squat (quad)

I’ll revert to normal compounds next week

[Rich Ellis]

Is the set up that’s comfortable for you an issue?

[Rich Ellis]

Agree. Even a DB press. Any variation you can get stuck into without it hurting

[Rich Ellis]

Hi mate,

Is it only barbell pressing that provokes it? Do you wear wrist wraps?

[Rich Ellis]

Had a good pull session today. I prefer the set up now with the hip hinge on the top up day.

Had to change a few bits due to maxing out the kit (not impressive, it’s just not heavy kit)

– Chest Supp upper back Mach row
– Chest Supp underhand Mach row
– Low Pulley overhand Row (will need to change, maxed it out)
– Neutral pulldown
– underhand Pulldown

– supine DB curl
– barbell Curl

The razor eyed folks will see I’ve put some vertical pulls in. Felt ok today but will have to monitor as load progresses

[Rich Ellis]

Rested today guys. I’ve got a pull session tomorrow so resting up and eating well!

[Rich Ellis]

I personally like the SBD ones mate.

[Rich Ellis]

Top Up 2 for me. Not ideal.

SL Ham Curl… popped some fibres right ham
Leg ext
Air belt squat
Above knee rack pull (to protect ham as supposed to RDL)
Toe press

[Rich Ellis]

Two possibilities for me

1) Your kcal calculations are wrong and you’re not in a 500kcal deficit

2) After your absence from the gym, your body is responding to the stimulus and some addition of tissue is skewing your weight loss