[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.

[Rich Ellis]

Hi mate

What’s your totals for training day and non training day?

[Rich Ellis]

Really enjoyed today’s leg session, and definitely managed another level of effort without hamper.

Session went so

SL kneeling ham

Seated ham

Hip thrust

Leg ext

45deg leg press

Pin selection leg press

Hack squat

The hacks weren’t great. They might be ok for a single set it will try the pendulum which has a decent amount of adjustability

Getting on with my meals and whinging about the heat – it’s the British way!

[Rich Ellis]

Hi Seth,

I too would leave it as it is if you’re making progress

There’s always a pull to do something different, but when you’re progressing well,

Relentless consistency is the way!

[Rich Ellis]

Rest day today. Much like most people I’m starting to whinge about the heat. Fans on at work and home, definitely be necessary tonight.

Looks like the portable air con unit will need to come out in the next few days!

Looking forward to lower tomorrow, it’s definitely been going well the last couple of times I did this session so excited to get on it tomorrow

Just about to cook my pre bed meal and then it’s a longer sleep 🙌🏻

[Rich Ellis]

Hi mate

Doubling down on the PPL split from the original brief.

You don’t need to overthink it or try to be too clever. Good balance of frequency and targetted volume, and will help balance any lower dominance that might exist.

Hey rich, thank you! when that section opens up I can take a look at programming if you recommend that is the better route for me! 🙂

[/quote]
Don’t let that slow you down mate, Jord has some set up videos on YouTube.

Take a look, pop back with any questions, or if you feel ready, have a go at drafting your sessions.

[Rich Ellis]

And that’s my weekday sessions wrapped up with pull this evening

Pretty good session, up on weight and/or reps across the board so can’t ask for much more than that.

Not rushing, but making progress.

Machine rear delt
Nautilus pulldown
Mag grip cable pulldown
Chest supported row
Low pulley row
Cable pullover
Straight bar cable curl

Just getting my pre bed supps and then my last meal before sleep

I’m very tired tonight, looking forward to my sleep.

Rest day tomorrow and then a long weekend of training and chill to look forward to.

[Rich Ellis]

Definitely agree with one shot, but timing will depend on where you have your pre workout meal in proximity to your session.

[Rich Ellis]

Good push session tonight. Everything witter up in reps, weight, or both.

Session went

Cable pushdown

Cable OH ext

Flat chest press

Incline chest press

Shoulder press

Machine lateral

Calf machine

Just got my pre bed meal cooking, then it’s sleep. Pull session tomorrow and ready to test things a little more

[Rich Ellis]

Hi mate

Doubling down on the PPL split from the original brief.

You don’t need to overthink it or try to be too clever. Good balance of frequency and targetted volume, and will help balance any lower dominance that might exist.

[Rich Ellis]

Really nice leg session tonight, although it was bloody warm in the gym!

Had my new Cast Iron Lifting wedged shoes on for the 45deg leg press. It’s better than it’s been, but still need to do some work adjusting. It’s a really small footplate which doesn’t suit me well so far from sorted.

That said, the set up was far far more comfortable than previous efforts, so big kudos to the shoes.

Session went

Adductor
Seated ham
Prone ham
Leg ext
Leg press
Preacher machine

Just about to get into my last meal, then sleep.

Push tomorrow and I want another good jump ahead.

[Rich Ellis]

Hi mate

How was the UL split going? What was volume like? Were you progressing? How long had you been running the 4 x per week?

[Rich Ellis]

Monday today, and that means a rest day from training,

Another busy week ahead, but a big focus on my sessions

Legs to kick the trainihg week off tomorrow. Some new shoes to try on a different leg press which I’m hoping will do the job.

Last meal about to go in, then sleep time for me.

[Rich Ellis]

I’m with the others mate.

PPL will do you well here if you’re lower body dominant.

By all means throw your sessions in here for some critique if you’re lower body feel that’s helpful

[Rich Ellis]

Another good session today. Upper.

Reintroduced a bent over row. The movement I ruptured my bicep on, so a bit of a mental challenge, but I’m getting there well with my head.

Session went

Calf raise
Stirrup pull-down
Smith bent over row
Incline machine press
Flat machine press
Neutral grip machine shoulder press
Machine laterals
Tricep cable extension

Really happy with how it’s all going at the moment. I’ve brought food down, not pushing anything other than trying to creep my numbers session on session.

Just getting my last meal. Rest day tomorrow

Sleep time coming up.