[Rich Ellis]

The gang are right in that running is pretty bad for most people, but it doesn’t necessarily mean it will exacerbate your issues

I’d always encourage people to go by feel, to determine what creates issues or amplifies them and what doesn’t

Definitely get a diagnosis when it’s practical to do so, but try to identify what’s a problem and what’s not

[Rich Ellis]

BASIC legs

Calf raise
SL glute Bridge
Pivot squat
Pause SSB Squat
Narrow stance RDL

REST tomorrow, along with an insta live in the evening with Jord

[Rich Ellis]

I have to agree with most of the gang, particularly the points @haider-mehdi and @hilly make

For the longest time I used oats for the same reason you suggest. Convenience

I now can’t eat them without them kicking the shit out of my stomach

[Rich Ellis]

I put them later in the session, ideally after a different vertical pull variation – not that I do chins all that often ????????

[Rich Ellis]

Felt good for my rest yesterday and improved everything on today’s push session

Calf raise
DB L.Raise
SA Behind Back L.Raise
Crossover extensions
Stirrup extensions
Seated x-over
Close grip push ups

[Rich Ellis]

I don’t think there’s a right or wrong answer here mate

You will, I’m sure, if you programme intelligently progress off either

Do both methods allow you to hit desired bodypart volume per week without compromising overall development?

Consider that when building your plan

[Rich Ellis]

Rest day today

I’ve felt tired most of the day, but then haven’t had a great deal to do so have had no reason to get going for anything

Back on it tomorrow ????????

[Rich Ellis]

Get some bands to make the movements harder

Then go into the education section, watch the videos about building programmes

Then have a go at building a programme

Then post it on here

Then we will critique

Best way to learn is to get stuck in mate

[Rich Ellis]

That was a typo on yesterday’s post, itvwas supposed to read “full upper body”

Cable rear delt
Supine upper back row
Laterals
Rope overhead tri
Ez French Press
Decline close grip push ups
X-over
Cable curl
Barbell Curl

Everything was a straight set followed by a two part rest pause set

[Rich Ellis]

Get some bands mate, this will significantly help loading

[Rich Ellis]

Rest day today, going into a full body tomorrow

[Rich Ellis]

I would probably take on both of Clare’s pieces of advice to be hoenst

Have the carb heavy meal pre-bed, and have the fast digesting meal before you train

If an intra works well for you, go with that also

[Rich Ellis]

Pull day

Upper back chest supported row
Lat chest supported row
Pullover
Barbell row
Shrug
Curls

Goooooooood session after a long day

[Rich Ellis]

Agree with Hilly completely mate

No need for a big rush, the more patient you can be with your calorie increase the better (whilst moving in the desired direction obviously)

See how you adjust to those changes and feedback to the group if you’re unsure how to interpret/what to do with the outcomes

Go get it mate

[Rich Ellis]

Rested up today. Busy day but was pleased to not be physically exerted at least

Pull day tomorrow- BASICS