[Rich Ellis]

Hi Juan,

As Clare has asked, what equipment do you have available?

Have you had a go at building some sessions yourself? If you have, it would be good to see what your thinking is?

[Rich Ellis]

Rest day today, but of a bonkers first proper day back, but straight into the flow

Food prep all sorted for tomorrow, one meal left tonight and then an early sleep

Legs tomorrow 🙌🏻

[Rich Ellis]

Can I just add to Clare’s suggestions and suggest a number of really high impact supplements that have made a massive difference to me

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[Rich Ellis]

Push session this afternoon

Real mixed bag, disappointed not to be pressing yet, but pleased to have some progress on the tricep isolation work

Resting tomorrow and then back in for legs on Tuesday.

Definitely making ground with this chest infection, pretty sure this time next week and it won’t even be a thing.

[Rich Ellis]

Hi mate

It’s not silly, there’s a number of us that have run PPL R UL R with really good results

You’ve shifted the rest day slightly, that’s one of the bits you will have a look at playing around with, but the principle is, for sure, sound mate – let us know how you get on.

[Rich Ellis]

Very good pull session this afternoon

Not fully kicked this chest infection but it didn’t get in the way of anything

Two meals left this evening and an early night to get plenty of sleep

Push session tomorrow and then it’s a very busy week ahead so need to get switched on

Hoping elbows play ball tomorrow…. Let’s see!

[Rich Ellis]

Hi mate

I like it, couple of thoughts

3 sets of safety bar squats is probably excessive with an RDL variation in the same session. Drop a set and see how you go

Do you train calves separately?

[Rich Ellis]

You can do that if you want to, but if you have one set of movements that you train every other day, you are going to stall super quick, then you will need to swap them, so the sensible move for an elongated progression is to have c4 sessions to rotate.

[Rich Ellis]

Trained legs just now, was concerned going into the session I wouldn’t have the lungs for it but really pleased with how it went

Hoping to kick the rest of this by the start of next week, but some sessions, rest, and good to look forward to over the weekend

[Rich Ellis]

Hi mate, honestly, I just think a little more control added in the transition from eccentric to concentric.

I’d also question whether you need the plates as a range shortener, it looks like you’re stopping the movement before your mobility hampers you.

Neither of these are particularly insightful for your erector discomfort, but from that angle, doesn’t look like there’s anything obvious wrong to me.

[Rich Ellis]

Push session today, good move forwards for my elbow, direct Tri work back , but still high rep short rest so not loading yet

Bit of sun max pressing, probably going to pull DB press in now for a while, but will be very steady with increasing the loads there

Food prep done, one meal left and then an early night

First day back at work has wiped me, but a short week thank goodness and hopefully this chest infection will be kicked by the start of next week.

[Rich Ellis]

Hi mate

Sorry to hear about your injury.

Just for absolute clarity, is all leg training impossible? Seated leg extensions, leg curls, adductor/abductor machine…. None of these can be done at all?

[Rich Ellis]

Hi mate

What’s happened to your bodyweight over the 8 months? Have you been set up in a calorie surplus?

Do you have pics from start and now?

[Rich Ellis]

Rest day today, not feeling as bad as yesterday, hoping tomorrow will be another good step forwards

Food prep sorted, back to the normal routine tomorrow – and so it goes.

[Rich Ellis]

Hi Callum

It depends what equipment you have at your disposal. For full body I’d say 4 distinct sessions is a really good number – that said, you can make it work well with 3 if you don’t have the number of pieces to allow 4.