[Rich Ellis]

Match the macros you’ve been prescribed to your daily diet

Be precise

Be consistent

Once you see how your body reacts, it couldn’t be much easier in terms of process. If you aren’t losing weight/fat, increase deficit by 300-500kcals per day. Stick with that, assess change. Repeat process

As Jord says, you have time on your side. If you stick with it, you have a huge amount of time

[Rich Ellis]

Rest again today guys

Back into it tomorrow

[Rich Ellis]

Hi mate

As the gang have said, if the movement hurts, probably don’t pursue it

That said, typically the higher up the foot plate you go, the less knee flexion you will get

I like to push through the back half of my foot and will push outwards as well, “spreading” the floor

[Rich Ellis]

If you’re confident that the programme hits your needs mate, it’s a good start

There might be something in having upper/lower for both sessions

For instance here, biceps will only get attention once per week. If that fits the needs of your physique, great. If not, upper/lower gives you more flexibility. It doesn’t mean you have to programme push and pull in equal measure, but it does allow you to build sessions based on need

[Rich Ellis]

Happy Christmas guys!

I’ve had a rest day today and will do the same tomorrow

I hope you’re all enjoying the festive periods – whatever that looks like for you

[Rich Ellis]

Press session was a bit of a shit storm today

I felt very strong on machine press but it aggravated my shoulder which essentially ruined the rest of the session – I’m a fragile being.

Couple of days of rest where I will reconsider movements as well

[Rich Ellis]

It’s good that you are aware of what you want from the movement, but you’ve done it once.

I’d suggest giving it another chance.

If you really don’t like it after having another play on it, you could try setting an adjustable bench to upright and putting it at the end of a low pulley row. Ideally a duel cable version that you can use with stirrup handles

[Rich Ellis]

Rest day today gang before pressing tomorrow

[Rich Ellis]

Or band one of them, then it’s a very different movement

[Rich Ellis]

Bounced back after a shite session yesterday and had a good pull session today

Chest supp upper back row
Incline bench row
Neutral Pulldown
Stirrup Pulldown
Low pulley row
Cable conc curl
Seated DB curl

Rest tomorrow, then pressing on Tuesday

[Rich Ellis]

I’m with Joe, single Leg is a strong option.

Banding will get you a good bit of progress but does change the loading profile of the movement

Whilst your health/safety is paramount, do respect your facility as well mate if you’re not the gym owner. Have a conversation with the owner about whether he/she is comfortable with you overloading the kit…. unless of course the gym is yours ????

[Rich Ellis]

Agree with the gang. Further, could well be doing yourself a favour to reset between reps, especially as you fatigue. It’s easy for form to start to slip at the end of a set, this should help maintain movement integrity

That’s a great point Rich, thanks![/quote]
Always mate

[Rich Ellis]

I’m with Jimmy, that’s an easy fix

Thank you! So I will stick with it and I ll find the way! ???????? [/quote]
Let us know how it goes!

[Rich Ellis]

Today did not go as well as it might have

My lower back loading session has come two days earlier than normal and it told

I consolidated and matched last sessions numbers. Not what I wanted, but it’s what I got.

Next time I’m climbing!

[Rich Ellis]

I’m with Jimmy, that’s an easy fix