[Rich Ellis]

As Andrew and Max have pointed out with different styles, you had indeed got confused.

There’s loads of information, as well as the capacity to ask specific questions, so you will learn as you go.

[Rich Ellis]

Back work today guys.

Chest supported upper back row
Incline bench row
Neutral Pulldown
Stirrup Pulldown

Cable curl

[Rich Ellis]

Totally agree with Clare

No need to barbell bench press as a physique athlete if it doesn’t suit you.

MANY other options that sound like they will work better for you

[Rich Ellis]

Pressing session today gang

It went well. There’s a tolerable/acceptable amount of pain in my shoulders. I’ll progress steadily

Dip machine
Smith press
Inc smith press
Underhand cable Ext
DB lateral raises

[Rich Ellis]

A few points

Do get it checked out ASAP, but also by someone relevant

Recognising you will likely want to continue in the meantime

Good to do your ham isolation first, maybe put a leg extension in there too (if comfortable) before compounds

Try having your feet higher up the plate. This will change the emphasis of the movement but should relieve some stress on the knees

Follow Kuba’s suggestion. Back off set before the loading set

Try the JoinIn supp from the trainedbyjp range

[Rich Ellis]

Rest day today guys ahead of pressing tomorrow

[Rich Ellis]

I would probably consume intra in first third of my session, have a post workout shake, then go home, shower, do anything that needs doing, then have whole food meal

[Rich Ellis]

Lower back loading today

Leg Ext – high rep

Smith squat
RDL (narrow stance & paused)
Dead stop row

Calves

[Rich Ellis]

The SBD sleeves are excellent mate. Get them on the tight side and they’ll look after you

[Rich Ellis]

Today i had to be wise….
Normally my second push session, but modified it right down just for this week
Last week my primary push session beat my shoulders up. I managed to have a decent one when I switched the movements around, but pressing today would have set me back (I think) so I just did…
Cuff laterals
Overhead tri ext
Tri Pushdown
Shoulders don’t feel smacked up, so hoping that allows me to really go after it next week.

Hi Rich, how are you working deltoids? reps range and varieties dB/cable/machine? which exercise you prefer more than others to hit them? thanks X have a great weekend! [/quote]
Hi Jessy

I don’t dona whole lot direct as my shoulders are problematic. I have two lateral movements a week, one seated DB in the other session, one cuff lateral (cable) in this session. I’ll then have an overhead press, either smith or machine.

That’s about all I do. I keep everything aligned with normal rep and set patterns

I’m very much a “do what I can without aggravating” so not a good model for most!

[Rich Ellis]

Today i had to be wise….

Normally my second push session, but modified it right down just for this week

Last week my primary push session beat my shoulders up. I managed to have a decent one when I switched the movements around, but pressing today would have set me back (I think) so I just did…

Cuff laterals
Overhead tri ext
Tri Pushdown

Shoulders don’t feel smacked up, so hoping that allows me to really go after it next week.

[Rich Ellis]

Hi mate

I really wouldn’t worry too much about having a number attached to your condition.

I think ultimately you have to decide what you want, or you’ll find yourself in a hinterland and end up doing neither.

If you’re not progressing, there’s a reason for it.

You’ve openly stated that you haven’t really followed your diet over the last month. Have you been equally relaxed with training?

I think you should check in with some of the gang’s videos and instagrams following their approach to training and everything that surrounds it.

It’s not an accident that they progress the way that do. It’s not that they are “blessed”. There is no margin of error.

Diet, training, recovery are all taken care of with the utmost accuracy.

It can be a daunting thought to look at it like that, but the big progress requires the dedication. If it’s what you want, it should be an exciting prospect.

You have all of the answers, all of the role models here to draw upon.

You are accountable for your progress. Everyone here will support and encourage your progress.

Go get it mate.

[Rich Ellis]

Had some pull work today

Chest supported upper back row
Incline bench row
Narrow neutral pulldown
Stirrup pulldown
Cable curl
Seated DB curl (high inc)

[Rich Ellis]

Hi mate

In some respects you’re not wrong. If you want to perfect something, you need to practice it, and an increased frequency is a sure fire way to fast track that

BUT

To perfect something, you must practice perfectly, and I don’t think taking the movement to failure is a good way to do that

[Rich Ellis]

Good leg session today. Was very ready to rock and it went as I’d hoped

Standing leg curl – 1 x 10, 1 x 6

45deg Leg Press – 2 x 8

Horizontal banded leg press – 1 x 10

Leg Ext – 1 x 2pt rest pause

Walking lunges – 2 x 40 strides

GHR – 3 x 10

Toe press

Back work tomorrow so feeding and resting up