[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?

[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