[Rich Ellis]

I agree with Joe

Full body is all cool if your new to training, I find we can quickly outgrow it

Sounds like it’s upper lower or PPL time for you

idk how to program upper lower though[/quote]
Hi Joe,

It sounds like a lazy response, but I highly recommend you go and watch the videos in the educational section.

You will get an insight into how the sessions should be set up rather than someone just giving you a template

A small investment of time will massively inform your understanding when you’re then putting a session together and discussing the set up on here.

[Rich Ellis]

Disappointing leg session today, but my own fault.

Tried my squat shoes expecting it to help mobility, but it put more stress on my knees which ruined it, so back to flats next time out

I’ve got two rest days now and back in on Sunday

Apart from today’s mess up, which I need to see as a learning, I’ve been very happy with the last rotation, I’m ready to go for sure .

[Rich Ellis]

Hi mate

You’ve clearly put a good amount of thought and reasoning to it, spent some time figuring it out and landed in a good spot.

Get after it mate, keep progressing relentlessly and you’re where you want to be

[Rich Ellis]

Really good pull session tonight after a long day.

Everything felt really good, very happy with the movements, and genuinely excited to be relentless now with this and get strong

Sorted supps and meals for tomorrow, one meal left now and then sleep

Legs tomorrow 🙌🏻

[Rich Ellis]

Hi mate

Firstly, congratulations!

Agree with Bish here, don’t underestimate how important the gym will be for you to have a bit of your own time, when the rest of life quickly becomes about everyone else.

Having that bit of time to physically exert yourself, and have that clear headspace will help you bring your “best” you to everything else you do.

You’ve got some really good options laid out above, all of them should fit with the time you have

Enjoy it mate, and keep getting after it.

[Rich Ellis]

First push session with numbers set, and away it went. Very happy.

Machine laterals
Pec fly machine
Flat machine press
Inc machine press
Machine shoulder press
Tricep extensions (rope)
Machine preacher curl

Setting up for an initial 10weeks getting performance up now I have movements I can consistently work really hard on. Then I’ll take a back off week, then get after it for a block of 20weeks

Food prep sorted for tomorrow, about to sink my last meal and then it’s sleep

[Rich Ellis]

The reason I suggested you watch the videos on session set up, is that your sessions need some work (in my view)

If they are set up correctly, having triceps on lower day will almost certainly mess with the progression of pressing movements on upper days

Your lower sessions also need attention. Across three sessions you have one press and no squat variations at all.

Genuinely without being rude, 2 sets of leg extension, leg curl, and adductor, one of which is with RiR is not going to get you anywhere.

Please watch the videos, digest and understand, it will help you massively with your approach to training and sessions set up.

[Rich Ellis]

Today was legs in the new gym, and as a result, a bit of testing out to see which movements can stay going forwards

Very pleased to have a leg press and a squat that can both work for me, even if they stay in higher rep ranges initially

Very pleased with how it went, that’s three sessions well lined up now for a good stint of work ahead

Movement selection and number setting done, so it begins

[Rich Ellis]

Hi Gregor.

Is there a reason you’ve opted to set up like this vs the traditional upper/lower approach?

It’s good you’ve had a bash at putting some sessions together, from scanning over them, it looks like you’ve not watched the videos on session set up in the educational section.

I’m going to suggest you do that first, then come back with your remodelled sessions.

It’s not a lazy response, genuinely, walking yourself through the videos to understand how and why will do you a million favours going forwards.

[Rich Ellis]

Pull session in the new gym

Little bit of numbers setting getting to grips with the new kit, but very happy with my session layout now going forwards

Legs tomorrow to complete the rotation, hoping there’s some options there that are kind on the knees

Then it’s time to stick with it, be relentless, get strong, all about the doing

For now. Some rest and food!

[Rich Ellis]

Looks good to me mate

Go get it. Be consistent. Be patient. Be relentless

[Rich Ellis]

Brilliant push session today.

After 23yrs of training in the same gym (largely) I’ve relocated.

I was getting to a point where I was held back from really going at it, particularly on my push sessions, and it was making me really miserable

Brilliant session today, largely “testing” all of the push pieces, I know where I’m at now for the coming months. Time to get strong.

[Rich Ellis]

“Better” is hard to define without knowing what you need, but both are very good splits,
So the bigger gain will come from programming to your needs and then relentlessly working to progress with uniform execution

As an aside, don’t discount U/L/Rest/U/L/Rest/Repeat (ie, don’t have the double rest day)

[Rich Ellis]

Hi Joe

A few options

1) Switch movement order, putting these later in the workout

2) Work in higher rep ranges

3) Substitute movements

[Rich Ellis]

Agree with Bish in that finding a grip comfortable for you is important

As you come narrow with your grip you will typically see more of a tricep bias.