[Rich Ellis]

Another good leg session in the books this afternoon after a really decent day at work.

Knees continue to allow progression on the movements I’ve got lined up, so just consistently edging them up now

One meal left tonight, then it’s sleep time

Upper session tomorrow and some chill time if all goes well.

Checking in what’s happening with bodyweight and will react accordingly

[Rich Ellis]

I would probably be more mindful of the tricep work than the bicep work, but one set may be no issue

See how you recover, if performance in your push session doesn’t suffer, you’re probably good.

[Rich Ellis]

Friday is a rest day for me, week wrapped up and about to get my last meal before a good sleep

Lower session tomorrow late afternoon after a busy first half of the day.

[Rich Ellis]

Take a look through the educational videos

You’ll do yourself a long term favour in learning principles and philosophies behind session design instead of asking someone to just write it down for you.

Apply what you see on the educational videos to the equipment you have available to you, then by all means share your session with us for comment and review

[Rich Ellis]

Hi Harrison,

That’s a difficult one to answer without knowing what you’re looking to achieve, or without knowing what you look like.

Why don’t you share some pictures and a little bit of context for the community to share views on?

[Rich Ellis]

Depends on your starting point, you obviously need to employ some common sense along the way. If you start looking unacceptably fat, probably time to stop adding,

The principle is to consistently and steadily add significant weight over a lengthy period of training progression in a calorie surplus.

[Rich Ellis]

Strong pull session this evening with everything keeping to move

That concludes three on the bounce, so a rest day now coming tomorrow before lower/upper over the weekend

Been a tough week, but a good week of training, looming forward to getting some rest in tomorrow evening

One meal left to go, then hitting the hay.

[Rich Ellis]

Push this evening and have a pressing option working, so now it’s all complete and ready to go

Meal Supp prep done for tomorrow’s pull session, last meal cooking as I type, then sleep

[Rich Ellis]

Hi mate,

I agree with Kuba, use performance as your gauge here. If you can progress your lifts, you’re in a good spot.

[Rich Ellis]

Totally agree with Kuba and Clare here mate. Don’t let your grip strength be a limiting factor when there’s such an easy fix!

[Rich Ellis]

Really nice leg session this evening. Swapped things a little to put both quad and ham isolation movements at the start of the session and it’s working nicely with how the compounds then feel

Toying with the idea now of swapping my sleeves out for short wraps on the press

Just hitting the sack after my last meal. Sleep now, push day tomorrow

[Rich Ellis]

I agree with Clare also, it’s likely that you will require a shorter rest period for your isolation movements than compounds, but ultimately you want to maximise the quality of each set.

I would be mindful of some level of consistency session to session. It doesn’t need to be to the second, but I’d largely look stay within a boundary for each movement (ie, you’re not doing 90 seconds one week and four minutes next time you run that session).

[Rich Ellis]

Rest day today, just back from a long day and sorted meals for tomorrow

One more for tonight, then sleep before legs tomorrow

New member to the team, Chloe Pickford in the gang now so look out for her updates

Now for an hour of quiet!

[Rich Ellis]

Yep, I’m with the gang here mate. Four training days can get a lot done when properly programmed, and u/l is the one for this set up.

[Rich Ellis]

Hi Joe,

In session one in this rep range, where did you set your weight selection? 8 reps or 12 reps?