[Rich Ellis]

Rest day today, fallen into the new pattern of Upper / Lower / Rest.

Got my first run through of the second lower session variation tomorrow

One meal left tonight and then sleep time

[Rich Ellis]

Hi mate,

When you say diet is staying the same, do you mean you haven’t increased calories for 10 months?

[Rich Ellis]

And that’s my first upper session complete. Very happy, and continue to be surprised by my injured side bicep, definitely way further along than expected.

Bit odd having a complete change of training style, both necessary and sensible at this point in time, but in equal measure – interesting.

Session went

– Cybex Chest Supported Row (low seat)
– Cable Pulls
– Rope Tricep Ext
– Neutral Flat Machine Press
– Machine Laterals
– Standing Calf

I’m predicting a not insignificant weight drop this week, but want to see where I am baseline wise with the new training set up.

Two meals this evening to go, meals prepped for tomorrow, early night for me!

[Rich Ellis]

Choose something and stick with it mate. Bouncing around is doing you no favours.

Be honest with yourself about what you have the discipline to follow through, then stick with it for a good 6 months

Be consistent, be accurate, be relentless.

[Rich Ellis]

Very happy with today.

Didn’t get an enormous amount of sleep due to a very late/early return home, but had a productive morning and then an excellent first “lower” session as part of the new split.

Session looked like

– Machine Preacher
– Adductor
– Seated Ham
– Leg Ext
– Hip Press
– Hack Squat

First direct bicep work since I ruptured the long head at the shoulder 2 weeks ago. Really pleased with how it felt, was obviously very cautious, but happy.

Very controlled with all of the leg work, and erring to the higher reps.

Was surprised to be able to get some work done on the hack, the adjustable footplate gave me a stance that worked. Very weak, but that’s to be expected, and as long as I have an opportunity to work hard, the strength will creep on.

Two meals to go this evening, then a better sleep to look forward to

First of the upper sessions tomorrow

[Rich Ellis]

Agree with Hilly, you’ll trash the next session if you try to do legs and then full body the next day.

It’s a mindset, get after it. If you won’t, move to an upper lower, you can’t afford to miss half the session repeatedly.

[Rich Ellis]

Long travel now, expecting to be home C02:00 and then straight to sleep.

Lower tomorrow and the start of the new split

It’s been a good rest, a good deload, and now I’m ready to roll.

[Rich Ellis]

Hi mate,

How long have you been training for? What’s the most important thing you want to get from your training?

[Rich Ellis]

Hi mate, none of the hyperlinks work.

[Rich Ellis]

And that’s today dusted.

Last full body session of the deload, rest tomorrow, although a long day of travelling, and then kicking off the new split on Saturday

I’ll post the sessions up front, and as I run through them

Calories will be set low to start with until I am in the groove and confident my bicep can allow a full on assault

Guessing I will have lost 4-5kg this week, but will find that out Saturday morning

Just dropped my last meal, now it’s time to sleep

[Rich Ellis]

Try not doing the bench press next session, and you’ll find out if that makes a difference.

[Rich Ellis]

Hi mate,

Weekdays I train in the evening do put all my cure coming in the morning. Weekends I train mid afternoon do split it.

As Jord says, anything with a strong anti inflammatory property can blunt the stimulus, so just be prudent and keep it away from the workout window

[Rich Ellis]

Another rest day wrapped up, last full body tomorrow before getting into the upper/lower over the weekend

Another good chunk of rest and eating done, one meal to go and I’m hitting bed

[Rich Ellis]

Hi Rich,

I might push myself to try and do dumbbell rows by supporting myself with one hand on my walking frame while rowing with my free hand

Hi John,

Love the spirit mate! Alternatively, you could do a seal row and lie face down on the bench slightly inclined and row with both arms – that should be quite stable for you.

[Rich Ellis]

Hi John,

Sorry to exhaust this, but just want to be sure.

Do you have ability to do any back focussed movements? Even if chest supported?