[Rich Ellis]

Decent upper session this afternoon.

Getting to a point where I think I’m going to need to move gyms.

The one I go to for my weekend leg day could be an option, I’ll have to see what the weekday commute is like, but it’s more and more on my mind.

Long week coming up, but looking forward to getting after it

Just cooking my last meal, then it’s sleep time

Looks like we’ve seen off the heatwave, so hopefully a bit more comfort at night now!

[Rich Ellis]

Hi mate

I’d like to see a leg press somewhere.

The hip abductor could also be swapped for a hip thrust, a superior movement in my view for glutes, but accept the abductors are not at all taxing so you could keep them in with a leg press or hip thrust depending where your priority lies

[Rich Ellis]

Hi mate,

Agree with the gang, that’s a long time to deal with something, and I’d urge you to get it looked at and put together a treatment plan

It’s good you’ve got a way around it for training, but accepting it likely isn’t necessary

Get a good sports physio to take a look and you can get a treatment programme put together

[Rich Ellis]

139kg on the button this morning (empty weight).

Not at all fussed what BW does for a little while, but was interested to see.

Slowly losing on 5,319 kcals

Really really good leg session today at the second gym. Not only is everything going up, but body is feeling better on the way.

It was very hot though, but I don’t mind the heat when I train

Bit of a chilled afternoon ahead now, looks like the aircon will be required tonight!

[Rich Ellis]

Good day today guys, very productive, but a rest day so never as fun for me.

That said, fell asleep on the sofa trying to watch something this evening, so I know I’m on catch up.

Sleep now, lower tomorrow which has been on my mind for a couple of days already.

Also very much hoping Arsenal get badly sunk in the UCL final tomorrow!

[Rich Ellis]

Just echoing the others here mate, very sensible set up that gives you opportunity to assess trends.

As the guys have said, if anything presents as out of your comfortable range, you might reassess the cadence.

[Rich Ellis]

Nice pull session tonight. Hot hot in the gym again, but that should be things a bit cooler now for the next week or so

Meaningful progress on w wry movement, and not feeling vulnerable or weak across the ruptured side.

That’s not me rushing, I’m not in a hurry, but I do want progress of some sort every session

I’m resting tomorrow and then into lower on Saturday.

One meal left to sink tonight, then sleep time (with air con unit saving the day!)

[Rich Ellis]

Upper/Lower is a really good split for bringing legs up.

With the upper sessions, lead one with back movements and the other with chest movements.

Take a look at the videos in the education session to get an understanding of the philosophy behind the layout.

Once you’ve got that and applied the bias towards chest and back, by all means share the sessions here for critique.

[Rich Ellis]

Another really good session with progress across the board.

Bodyweight is on the way down which is fine, it’s not a priority at the moment I’ve got a significant performance gap to close before that becomes consequential.

Happy with how the body felt across the push movements, just getting to my last meal now and then pull tomorrow

[Rich Ellis]

Hi Owen,

How far along are you with your training? Would you consider yourself a beginner? Intermediate? Advanced?

What sort of height and weight are you? Pics?

I only ask because I actually prefer PPL for bringing up your upper, but if you’re still early on, there may be merit to spending time with UL

Hey Rich,

It’s a tough question to answer as I pissed around for 1-3 years in the gym but Im an intermediate lifter, 5’8, 160lbs

[/quote]

Hi mate, in that case I would lean towards PPL.

The super high frequency of UL will bias your lower development as you are balancing all of your upper musculature into a single session so having to be very careful of volume.

PPL allows more targeted volume on the upper areas of required development

[Rich Ellis]

Very good leg session tonight, although I do have to say, it was absolutely hideous in the gym.

I’m a heavy sweater anyway, but that was a lot to deal with, and I’m pretty ok with being a mess when I train.

That aside, session was great, think I’ve nailed this second, trickier to programme session.

Again very grateful for the aircon tonight, just about to sink my last meal and it will be sleep time

Supposed to be cooler tomorrow, push session on the cards 🙌🏻

[Rich Ellis]

Hi Owen,

How far along are you with your training? Would you consider yourself a beginner? Intermediate? Advanced?

What sort of height and weight are you? Pics?

I only ask because I actually prefer PPL for bringing up your upper, but if you’re still early on, there may be merit to spending time with UL

[Rich Ellis]

Rest day today, and whilst I’ve been glad of the extra day off work to get some additional sleep and down time, I can’t say it’s been enjoyable. Anywhere other than directly in front of the fan us unsafe, very fortunate to have tge portable air con unit for tonight

Looks like tomorrow will be similar and then a drop to something a bit more sensible.

Legs tomorrow, embrace the heat!

[Rich Ellis]

Sunday — FB

* Monday — Rest

* Tuesday — FB

* Wednesday — Rest / Football

* Thursday — Upper

* Friday — Lower

* Saturday — Football

In this situation id probably set up like this mate

[Rich Ellis]

I’m doing what everyone else is doing. Parking in front of a fan and complaining it’s too warm.

Had a really good session this afternoon though, I don’t mind the heat when I’m training.

Very good upper session today, good progress across the board

Session went

Calf machine
Upper back row
Neutral pulldown
Incline chest press
Flat chest press
Neutral shoulder press
Machine laterals
Rope tricep extensions

Resting tomorrow and then back into LPP sequence

Just got my penultimate meal cooking and then a movie I think.