[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?

[Rich Ellis]

Decent quad and adductor session this evening.

Bicep held up well, so I’m pretty content with leg training in totality.

Big test tomorrow with my first upper work. This will tell me a lot about what’s next for my training block.

Two more sessions, then my rest.

[Rich Ellis]

That a lot mate at such a high frequency. What does it look like as a session? How have you split out the 22 sets

I’m doing 2 sets per each muscle group besides calves abductors ect [/quote]
Ok, I meant more, do you want to share your session layout so people can help trim?

[Rich Ellis]

Wrapping up my rest day with my last meal shortly.

Very surprised about how quickly my bicep is starting to feel a lot better. I’m confident it won’t be long before I can start training everything, albeit I imagine I will have to have a change of approach to back training from here on in which I’m not sure how I’ll deal with.

Got some quads and adductors tomorrow. Very much prepared for the high rep work.

[Rich Ellis]

That a lot mate at such a high frequency. What does it look like as a session? How have you split out the 22 sets

[Rich Ellis]

Following yesterday’s sh** show, had a really good ham and glute session today which wasn’t inhibited by the tear.

Resting tomorrow, I’ll drop calories down now as I’m not in a position to push everything in the way I want, so the next two months will be focussed on getting the bicep sorted, and working around it as best as possible.

[Rich Ellis]

Agree with the guys here

As Oscar says, use laterals for medial delt development, and as Kuba says, for shoulder press variations, use a grip you can work hard on without discomfort.

[Rich Ellis]

Crap day at the office (gym). Bad bicep injury, almost certainly a proximal rupture.

Very very lucky to have some really good friends to give solid, objective advice, and to get me lined up and ready to heal as quickly as possible.

Means a switch of direction for training, but more optimistic than I was at the time.

Hams and glutes tomorrow.

[Rich Ellis]

Yep, agree with the guys mate

Some people really like to do upper with push as lower rep ranges, and pull as higher, and then switch on the second session. Others like to operate a top set and back off consistently through the session.

Neither is right or wrong, and the same applies to your lower sessions mate

[Rich Ellis]

Rest day to end the week. Really enjoying training, but definitely at a point again where the rest days are a need which is a good thing.

One meal left tonight, and then I get a longer sleep.

[Rich Ellis]

Hi Connor,

If you can only afford one, I’d say Cure Coming is the more beneficial overall supplement, but Join In will be your best bet focussed solely on joint health.

I have genuinely had a huge transformation to my knees from using Join In, Cure Coming, Osteo Pro, Omega Pharma and Collagen.

I was in a position where I couldn’t get up off the floor without leaning on a sofa or chair, and now I’m back leg pressing without sleeves or wraps. I can’t say enough good stuff about them as a supps bundle

[Rich Ellis]

Enjoyed this evening’s quad and adductor session. Tried using a couple of different types of wraps for the pressing, didn’t really have the impact I wanted so will try plan B next time out.

Sorted food prep for tomorrow, which is a rest day, then hams and back on Saturday and push on Sunday

About to get my last feed and pre bed supps, then it’s sleep time

[Rich Ellis]

Hi,

It reads to me as though you don’t have long windows of training time – how long? But I can’t get a sense of whether you are restricted on the number of days you can train?

[Rich Ellis]

Another good push session this evening. Pec is pretty much there now, looking forward to getting back into my pressing

Looking forward to quads and adductors tomorrow, going to take some light wraps to see how tht changes things on my knees

Just sorted food prep, one meal left for this evening. Week is flying by!