[Rich Ellis]

Push session tonight

Ran like this

Calves
Machine laterals
Rope Tri extensions
Incline machine press
Flat machine press
Machine shoulder press

Meal and Supp prep all sorted for tomorrow, last meal in the oven, looking forward to sleep ahead of legs tomorrow

[Rich Ellis]

Hi mate

If it’s persisting, I’d be looking for a diagnosis so you know what the issue is, and how to go about fixing it

As a general principle for joint health, I have seen staggering progress from

Join in
Osteopro
CureComing
Collagen
OmegaPro

If budget allows, I’d have these as a joint health option regardless of diagnosis.

[Rich Ellis]

Tuesday. Pull session dusted.

Because I can’t train in the way I like (throw a load of weight around) I’ve added a rest pause set to each movement

Session ran like this

-Stirrup Low Pulley Row
-Nautilus Pulldown
-Cable Straight Arm Pulls
-Reverse Pec Deck
-Machine Preacher Curl

Home and meals/supps sorted for tomorrow.

Push on the cards in the evening.

One meal shortly, then sleep time

[Rich Ellis]

I agree with Jan and Hilly also. High frequency as a start point!

[Rich Ellis]

I like this very much as well Jan. very good split in my view

[Rich Ellis]

Monday rest day!

Full on week this week, day 1 ticked off, looking forward to getting back into the gym tomorrow

Sorted tomorrow’s meals and supps, just cooked this evenings last meal which I’ll have in about 30mins and then sleep

[Rich Ellis]

Hi Ryan

Personal preference for sure – and a reliance on more high quality movement variations the more rotations you put in.

Some people progress for longer on a three session rotation, others stall because they need the exercise exposure.

Choose which appeals most to you.

[Rich Ellis]

Very happy with this afternoon’s lower session.

Had the quad issue for a couple of weeks now but that’s behind me, everything felt very good today

Session went

– Bicep Preacher Machine
– Abductor
– Adductor
– Prone Curl
– Leg Ext
– 45deg Leg Press
– Hip Thrust
– Ham Hyper

Sorted all my meal prep since I’ve been back. Tomorrow is a rest day, then into Push/Pull/Legs as a straight run.

One meal left before bed, then sleep time.

[Rich Ellis]

Hi mate

I think the vast majority of popular headphones will be susceptible to sweat damage

You’ve highlighted the covers you can buy to protect them, and many brands have easily replaceable pads.

[Rich Ellis]

Very good upper session this afternoon, and a good day of eating.

Just got one meal left for tonight which I’m about to go and cook.

Had to make the decision to shift to

R P P L R U L

I just don’t think I can train with the intent I need to on an upper lower due to the bicep rupture.

I think the added volume for push and pull will counter that.

[Rich Ellis]

Fully agree with Oscar here mate. I have badly lagging arms and this approach massively helped (needs masses more help!)

[Rich Ellis]

Long day to finish off a long week.

Rested today, and looking forward to a weekend of training

Upper tomorrow, one meal left for tonight and then time to catch up on some sleep

[Rich Ellis]

Hi mate,

When you say it feels like time to switch things up, why? Are you not progressing anymore? If not, for how long?

My view is that you’re going to need to spend some time being patient, and just work relentlessly, very gradually bringing bodyweight up whilst progressing lifts over an extended period of time.

You’ve got a really good foundation, it’s just time and consistency now mate

[Rich Ellis]

Last session of the working week done.

Rest day tomorrow and then a weekend of training to look forward to

Pleased with how my body is working, pleased with food, I’ll be interested to see what bodyweight has done this week and what that means for the coming week

I’ve prepped tomorrow’s meals and have my last meal for tonight in the oven. Food then sleep.

[Rich Ellis]

Great job mate!

What’s next from here?