[Rich Ellis]

And they are VERY muscle fit, they come in small mate!

[Rich Ellis]

Back work with a bit of bi’s tagged on today

No lower back loading

I went…..

Chest supported upper back mach row

Chest supported SA Row (won’t do it again, completed the machine)

Narrow neutral pulldown

Stirrup pulldown

Cable curl

Incline DB curl

Good session but need a substitute for the single arm row.

[Rich Ellis]

rich , I am new in here , what is the RIR and fp in ur log .
what is the example .
thx man

Hi mate

RIR is “reps in reserve”

RP is “Rest Pause”

Shout me if you need any more help bud

[Rich Ellis]

Rested today guys, tomorrow is a back day so I’ll put the rest to good use!

[Rich Ellis]

In no particular order, my favourites are

Dips
Close grip bench/Smith
JM Press/Smith
Rolling triceps extensions

[Rich Ellis]

Legs today folks

Standing SL Curl
Linear band leg press
45 deg Leg press
Smith squat
GHR

Really happy with how it’s coming on now

Rest day tomorrow which I’m
Ready for

[Rich Ellis]

Agree with Oscar, so
Many people make an absolute sh*t show of shrugs

Slight forward lean, pull up and back (NOT rolling your shoulders backwards)

Barbell, DB, Machine

Heavy deads/variations are another excellent option

[Rich Ellis]

I’ve been guilty lately of too much chopping and changing, too much second guessing, too much poor movement choice

I think I’ve now found a style that lets my brokenness work as well as it can, and part of that has been putting the vast majority of my pressing in one session to allow my shoulders a longer recovery period between loading

Today went….

Flat machine press
Dip machine (chest focus)
Narrow grip Dec Bench
Shallow inc DB press

3 Sets on each and a couple of reps shy of failure (hence the slightly higher volume)

I will SLOWLY crank intensity, but don’t want to rush it and fry my shoulders

[Rich Ellis]

If you’re training chest HARD, 3 sessions a week is a lot unless you’ve been incredibly precise with your volume

Movement execution will also be very important. You don’t want your Delts or triceps to be doing too much of the work. You want movements that tax your chest, that suit YOUR mechanics

Get the volume/intensity/recovery balance right, and add in excellent exercise selection with perfect movement execution, and you’re sure to progress

[Rich Ellis]

Rest day today guys, I’ve got a press session tomorrow so hoping my shoulders want to play ????????

[Rich Ellis]

Agree with the gang, making his own will be the best option.

A small amount of education from you, and a blender, will have it done in minutes!

[Rich Ellis]

Today would normally be my new “lower back loading day”. Obviously little point doing most of it after yesterday’s big big pull session with the gang

I just went in and felt out some squats for the first time in a long time. Essentially a feeling out session

Rest day tomorrow and then back on track on Tuesday

[Rich Ellis]

I just loaded up in Morrisons today – Nice heads up J!

[Rich Ellis]

Hi mate

Cuff laterals

Supine cuff laterals

Wide grip upright row (I know you asked for isolation movements, but if you do these on a cable stack, with stirrup handles, and only go to your natural stop point, these will be a good addition)

[Rich Ellis]

Not long in from a big pull session with the gang at Ultraflex

It was my first session there, and it’s definitely a ridiculous gym. If you haven’t trained there, do.

Ended up being a group of four, Kuba, Jamie, Jimmy and myself. Worked as a decent natural clock as we weren’t fucking about

Session went……

Deadlift x2 (I did dead stop row x1)
Prime seated row x2
Dy row s/a x2
Shoulder width assisted pull up x2
Single arm nautilus pull
Down x1 (RP)
Prime reverse pec dec x3
Shrug machine x2
Prime m/a curl x3 (last set RP)
Drag curls x1

Extreme stretch (2 sets of 60s)

More volume than I’m used to, and too much to jump to without building up to it, but as a one off, enjoyed it a lot.

Great bunch of guys, hell of an atmosphere, it’s easy to see why the progress we see them make happens