[Rich Ellis]

Jord also has YouTube videos on similar topics

Here is the link to the upper/lower video.

https://m.youtube.com/watch?v=4QAce6Xfofc&pp=ygUZSm9yZGFuIHBldGVycyB1cHBlciBsb3dlcg%3D%3D

[Rich Ellis]

Very pleased with today’s push session.

Crept numbers up on everything across the board, although I’d expect to so early into the new movements

Need to work in a slightly higher rep range on the incline press just to prevent any pinching setting in which I can already feel is a risk

Very happy though with the move and with the way the sessions are going

Two more meals left for this evening, meals and supps all prepped for tomorrow, then a pull session tomorrow evening

[Rich Ellis]

Hi Brett,

I’d pick a pulldown for lats, a row for lats, and an upper back movement, two works sets for each, run with it consistently, standardise form, and patiently progress.

[Rich Ellis]

Are you currently progressing with that set up ? If so please don’t fix what ain’t broke.

Ive only done 4 sessions since i was on a trip last week so ill have to see after a couple weeks, but so far the lifts ive progressed on are seated leg curls and cable hammer curls. Also ive started using the diet planner so that will definitely help. Thx for the reply

[/quote]
Hi Daniel, to be clear, you’re back from a break, you’re 4 sessions in, and you’ve only progressed two movements across the whole programme?

[Rich Ellis]

Hi Brady

Agree with Oscar, we’ve got a brilliant resource on the site in the educational section.

Have a look at the full body training video. It will give you a good understanding of why it’s a good approach, and how to set the sessions up

Once you’ve had a watch, if you have any questions, fire away, or, if you’re pretty confident to follow what’s advised, have a go at building your sessions with the kit you have in your gym, and share for comment if that’s helpful.

[Rich Ellis]

Second of back to back rest days done.

Very very busy, glad it’s over, absolutely buzzing to get into the gym tomorrow for push

One meal left before bed , then a long sleep.

[Rich Ellis]

Before you switch splits, how long has that been the case for? How long since you had a deload? How long have you been on this set of movements?

[Rich Ellis]

Agree with Oscar mate, and will reinforce, I think watching the videos will be really valuable, please do.

[Rich Ellis]

Rest day today after three on the bounce.

I’ve actually got a double rest day with no training tomorrow either. Not normally a fan of two in a row but life is in the way this time around

Back in on Sunday for push, just about to hit my last meal and then sleep

[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