[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?

[Rich Ellis]

And that’s a wrap for today. Second of three full body sessions before moving to upper/lower on Saturday. Essentially using this week as a deload and an opportunity to start testing my bicep, which I have to say, continues to surprise me

About to get my last meal and then it’s sleep time. Steak on the cards!

[Rich Ellis]

Hi mate,

How new are you to lifting weights?

If you are still early in your physical development, give some consideration to running a full body split.

If you’re wedded to upper/lower, have you checked out the educational videos ?

[Rich Ellis]

A good day ticked off. Some good rest, and some good food

Full body session tomorrow and then last one on Thursday before going into my upper lower split on Saturday

[Rich Ellis]

Hi mate,

I agree with Hilly, this is a mish mash that can really quickly become the opposite of what you hope for.

You’re not seeing consistent progression on your lifts, and you’re not seeing a gain in size.

Hilly and Antonio have both put good options forwards, it’s then all in the programming and adherence

[Rich Ellis]

Another good day today made up of rest, good food, and a full body session that hit the spot.

Just one more meal tonight and then a good sleep

[Rich Ellis]

Everything covered here by the gang I think.

There’s so many different options for tricep cable extensions that persisting with one that causes pain isn’t necessary

Find an attachment that works well
For your elbows mate, no sense in causing an injury.

[Rich Ellis]

One week ago I ruptured my bicep tendon and the progress because of the help I’ve had from a very very good friend is astonishing

Spent most of yesterday travelling without WiFi, today has been ever so restful which is exactly what I needed

Getting my last meal and then sleep

[Rich Ellis]

Hi Mattia

How long are the sessions taking? Has it been like that from the start or has it just started being an issue recently?

[Rich Ellis]

Really pleased you’re enjoying the new training environment, and the online community here.

Now to dig in and stay with it mate. Keep us posted.

[Rich Ellis]

Really good hamstring and glute session boxed off this evening

My bicep gets better and better by the day. Looking forward to this break, and then coming back to an upper lower split to really get things rolling.

About to have my last meal, then it’s sleep time. Long day tomorrow!

[Rich Ellis]

Of course you can. The templates are a suggested framework, there’s opportunity to modify them for both needs and preferences.

[Rich Ellis]

Well, first upper session since the bicep rupture and I’m pretty pleased. I think it’s going to be ok, was able to get some movements done across everything pain free.

I’m very very conscious of the pull movements in particular, I’m going to have to change the way I train back from here on in, but I’m going to be able to get the work done.

Hams and glutes tomorrow, then it’s rest.

One meal to go, then sleep.

[Rich Ellis]

Hi mate

I understand that you’ve probably seen people put biceps on lower day, and thought you can do the same with triceps.

This isn’t going to work mate. You will not recover and it will impact your upper work.

You can likely get away with an additional set of laterals.

Some standard questions

– How long have you been doing this?
– Are you in a calorie surplus?
– Are required variables standardised and on point?