Been to the physio this evening as been having some issues with my up back and shoulder area. Had a few knots under my shoulder blades which she’s got out but been told I need to strengthen the middle of my back. Been given some exercises. But wanted get some advice on what exercises will target my middle back.

I am assuming any rows/shrugs and…

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Due to work/school run commitments I’m now having to train, Monday, Tuesday, Wednesday, Friday. I’ve just started a new upper lower split but not sure l’m going to get enough rest between upper days. Has anyone else trained their upper sessions 2 sleeps apart and had good progress?

I’m going to try it for a few weeks and see how I get on but…

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Any suggestions or amendments needed for below?

I’m 43 next month and have found recovery difficult on a full body so have been switching between PPL and Upper/Lower. I’ll train the below split until I struggle again with recovery and will then switch back to PPL and will then go back to Upper/lower etc.

Upper 1

Incline Nautilus press 5-10,…

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I have started getting pain on the inside of my right elbow. It’s now got the point that it’s hurting on most pulling exercises. I’ve been wearing elbow sleeves and using straps which helps somewhat, but it’s not going away. Apart from rest and ice does anyone know of any physio exercises that may help? Also any supps?

Going to try…

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Thanks mate. I’ve ordered Sony <b data-feature-name=”title” data-template-name=”title” style=”font-family: inherit; font-size: inherit; -webkit-text-size-adjust: 100%;”>WH-CH720N over the ear with ANC for just under £100 few of the guys at my gym have them so assuming they work pretty well at keeping the noise out.

Where do you get your covers…

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Got them on Amazon for £99 when they had them on offer. Only got them this weekend so will try out next week.

Does anyone have any suggestions on the best headphones for training? My AirPod pros have broken and reluctant to buy again as they only lasted a few years. I need some that will drown outside noise/music out and will withstand a far amount of sweat! Not worried about having overhead or in ear, just want some that will last! Thanks

Looking for some advice on training with two lower back disc herniations please, originally herniated about 9 years ago and have recently flared up again but I’m having trouble with rehab this time and they don’t seem to be getting better.

I know from reading through the forum that a lot of you have had similar issues so was looking to find out…

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I have reduced my alcohol intake a lot in the last 5 years but I still like to go out and socialise and have a few drinks from time to time.

Not that there is going to be any ‘good’ alcoholic drinks to drink when bodybuilding, but are there any drink people stick to and any they avoid? I suppose the main factor is going to be calories?

What would you say the top 5 supplements would be for a 40 year old natural male for muscle growth?

I’ve run the ebook workouts for the last year. Once I hit 12 reps on the back off set I up the weight each time. Same with the 5-9 top set. It’s worked well for me

Come with with Covid this week, felt crap Tuesday evening, woke up Wednesday feeling really rough with a temperature and tested positive that evening. Obviously want to stay away from the gym until I’m negative as don’t want to spread it around but I have some equipment at home from the lock downs which I can use.

How long has everyone left… Read more

Updated:
PPL

Pull 1
Pull overs 12-15, 8-12
Pull downs 5-9, 12-15
SLDL 5-9, 12-15
DB Rows 5-9, 12-15
BB behind neck Shrugs 5-9, 12-15
BB curls 4 x 8-12
V sit ups 3 x 10-12

Push 1
Machine flies 12-15, 8-12
Incline bb bench 5-9, 12-15
Flat Db press 5-9, 12-15
Ohp 5-9, 12-15
Dips 5-9, 12-15
DB lat raise 3 x 8-12
Triceps push downs 4 x 8-12
Planks 3 x 30-40 seconds
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I’ve been training using the ebook ppl for about a year now and have started to plateau and wanted to change things up so have devised the below PPL workout. The first set serves as a warm up before hitting 2 working sets.

Best interested in thoughts.

PPL

Pull 1

Pull overs 15-20, 12-15, 8-12
Pull downs 8-12, 5-9, 12-15
SLDL 8-12, 5-9,… Read more

What are the most effective exercises for bring up
Traps and upper back?

Gym for the stay

Who trains whilst on holiday? I love training so always manage to fit in several whilst I am away. I normally keep any cardio in the gym to little or none as I have two small kids so I am in and out of the pool or running around after them/with them all day.

I’m in Lanzarote for 10 nights at the moment and the hotel has a small gym with some… Read more

Thanks Clare

Thanks Kamara. I’ve basically cut back the high rep sets and concentrating on the 5-9 / 10-12 sets on the compound exercises. 8 working sets for back, chest, quads, hams and shoulders and 4 for the rest.

I’ve been in a calorie deficit for the last 6 weeks up until last week had still been managing to keep to the same volume and progressing on my current plan (I’m using the PPL from the ebook). I’m finding I’m now missing my previous reps by 1 or 2. My question is how should I adapt my workouts as I go further into my diet (without the use of… Read more

Has anyone had an experience with issues with the Sternoclavicular
joint. Mine has a crunching sound when I rotate my shoulder and has started becoming quite painful after push sessions.

I train at 7am before I start work and have a EAA drink whilst training then first meal after my workout and shower when I get to work. Usually Oats Banana and whey protein.

Would it be more beneficial to have my first meal pre workout?

Wednesday 6th April – Pull 2

Treadmill

5 mins @ 6.2 / 6 incline

Pullover machine 5-9, 10-12
(Seat 3)

40 x 5
45 x 4
50 x 3
60 x 2
70 x 1

75 x 9
65 x 12
(Up weight)

Chin ups (palms facing) 5-9, 10-12
(Knee supported)

-38 x 10
-33 x 11
(Up reps)

Pronated lat pull downs 5-9, 10-12

40 x 8
47 x 4

61 x 5
54 x 10
(Up reps)

Single hammer… Read more

Tuesday 4th April – Push 2

Treadmill

5 mins @ 6.2 / 6 incline

Decline machine press 5-9, 10-12

40 x 5
50 x 4
60 x 3
80 x 2
90 x 1

100 x 6
90 x 10
(Up weight)

High incline db press 5-9, 10-12
(Seat 4)

20 x 5
25 x 3

30 x 8
25 x 12
(Up reps)

Pec Dec machine 5-9, 10-12
(Seat 2, clip 2 from front)

33 x 8
40 x 4

54 x 6
47 x… Read more

Saturday 2nd April – Legs 1

Bikes

5 mins @ 8
2.15k

Lying leg press 5-9, 10-12
(Seat 8)

140 x 5
180 x 4
220 x 3
240 x 3

260 x 7
220 x 11
(Up reps)

Single leg press 8-10, 8-10

145 x 8

205 x 7
185 x 10
(Up reps)

Legs extension 8-10 (Triple drop set)

56.5 x 10 ds
49.5 x 10 ds
42.5 x 10
(Slower reps)

Leg press 15-20, 15-20,… Read more

Friday 1st April – Pull 1

Treadmill

5 mins @ 6.2 / 6 incline

DB pullover 5-9, 10-12

12.5 x 5
15 x 4
17.5 x 3
22.5 x 2
25 x 1

30 x 6
27.5 x 10
(Up reps)

Lat pull down 5-9, 10-12
(Knee 2, Seat 2)

80 x 8
90 x 6

110 x 9
100 x 11
(Better reps)

RDL 5-9, 5-9, 5-9,

40 x 5
60 x 3
70 x 1

80 x 8
75 x 9
70 x 10
(Up reps)

Rack chins… Read more

Wednesday 30th March – Push 1

Treadmill

5 mins @ 6.5 / 6 incline

Shoulder warm up

HS High Incline machine press 5-9, 10-12

20 x 5
30 x 4
40 x 3
50 x 2

60 x 6
50 x 10
(Up reps)

DB press 5-9, 10-12

25 x 5
27.5 x 2

30 x 9
27.5 x 10
(Up reps)

Smith Shoulder press 5-9, 10-12
(Front gym, Back 6)

Bar x 10
20 x 5
40 x 3
Llpp ppl
50 x 7
40… Read more

Monday 28th March – Legs 2

Bikes

5 mins @ 8
2.06k

Db Squats 5-9, 10-12

15 x 5
20 x 4
25 x 3
30 x 2

35 x 9
30 x 12
(Up weight)

Leg press (wide) 5-9, 10-12

160 x 5
200 x 3
240 x 1

280 x 6
240 x 10
(Better reps)

Linear Hack squat 5-9, 10-12
(Legs forward)

40 x 8

85 x 9
75 x 12
(Up reps)

Adductor (rest pause) 12,6,3

107.5… Read more

Saturday 26th March – Pull 2

Treadmill

5 mins @ 6.2 / 6 incline

Pullover machine 5-9, 10-12
(Seat 3)

40 x 5
45 x 4
50 x 3
55 x 2
60 x 1

75 x 9
65 x 12
(Up weight)

Chin ups (palms facing) 5-9, 10-12
(Knee supported)

-38 x 9
-45 x 10
(Up reps)

Pronated lat pull downs 5-9, 10-12

40 x 8
47 x 4

63.5 x 5
56.5 x 10
(Better… Read more

Wednesday 23rd March – Push 2

Treadmill

5 mins @ 6.2 / 6 incline

Decline machine press 5-9, 10-12

40 x 5
50 x 4
60 x 3
70 x 2
80 x 1

90 x 9
80 x 12
(Up weight)

High incline db press 5-9, 10-12
(Seat 4)

20 x 5
25 x 3

30 x 7
25 x 11
(Up reps)

Pec Dec machine 5-9, 10-12
(Seat 2, clip 2 from front)

40 x 8
47 x 5

61 x 8
54 x… Read more

Tuesday 22nd March – Legs 1

Bikes

5 mins @ 8
2.15k

Laying hamstring curl 5-9, 10-12

25 x 5
32 x 4
39 x 3
46 x 2
53 x 1

55.5 x 8
51 x 11
(Up reps)

Lying leg press 5-9, 10-12
(Seat 8)

140 x 5
180 x 4
220 x 3

240 x 5
200 x 10
(Up reps)

Single leg press 8-10, 8-10

145 x 8

205 x 6
185 x 10
(Up reps)

Legs extension 8-10 (Triple… Read more

Saturday 19th March – Pull 1

Treadmill

5 mins @ 6.2 / 6 incline

DB pullover 5-9, 10-12

12.5 x 5
17.5 x 4
20 x 3
22.5 x 2

27.5 x 8
25 x 12
(Up weight)

Lat pull down 5-9, 10-12
(Knee 2, Seat 2)

80 x 8
90 x 6

110 x 8
100 x 11
(Up reps)

RDL 5-9, 5-9, 5-9,

40 x 5
60 x 3
70 x 1

80 x 7
75 x 8
70 x 9
(Up weight)

Rack chins 10-12,… Read more

Wednesday 16th March – Push 1

Treadmill

5 mins @ 6.5 / 6 incline

Incline machine press 5-9, 10-12
(Nautilus – Back 1, seat 3)

60 x 5
70 x 4
80 x 3
90 x 2
100 x 1

105 x 5
85 x 10
(Up reps)

Slight incline DB press 5-9, 10-12
(Seat 2)

25 x 5

30 x 8
27.5 x 11
(Up reps)

Smith Shoulder press 5-9, 10-12
(Front gym, Back 6)

Bar x 10
20… Read more

Tuesday 15th March – Legs 2

Bikes

5 mins @ 8
2.06k

Db Squats 5-9, 10-12

15 x 5
20 x 4
25 x 3
30 x 2

35 x 6
30 x 10
(Up rep)

Leg press (wide) 5-9, 10-12

160 x 5
180 x 3
200 x 2
240 x 1

280 x 5
240 x 10
(Better/up reps)

Linear Hack squat 5-9, 10-12
(Legs forward)

40 x 8

80 x 9
70 x 12
(Up weight)

Adductor (rest pause)… Read more

Sunday 13th March – Pull 2

Treadmill

5 mins @ 6.2 / 6 incline

Pullover machine 5-9, 10-12
(Seat 3)

40 x 5
45 x 4
50 x 3
55 x 2
60 x 1

75 x 6
65 x 10
(Up reps)

Chin ups (palms facing) 5-9, 10-12
(Knee supported)

-40 x 9
-47 x 12
(Lower weight resistance)

HS lever Pronated lat pull downs 5-9, 10-12

80 x 5

100 x 5
80 x… Read more

Tuesday 8th March – Legs 1

Treadmill

5 mins @ 6.2 / 6 incline

Laying hamstring curl 5-9, 10-12

25 x 5
32 x 4
39 x 3
46 x 2
53 x 1

55.5 x 8
51 x 11
(Up reps)

Lying leg press 5-9, 10-12
(Seat 8)

140 x 5
160 x 4
180 x 3
200 x 2
220 x 1

260 x 8
300 x 4
200 x 10
(Up reps)

Single leg press 8-10, 8-10

140 x 8

200 x 9
180 x… Read more

Think this might get addictive

Got new toy this weekend.

Right shoulder also playing up today, I’ve changed a few exercises that seem to aggravate it. Need to get to the physio to look at my shoulder and work on some stretches on my hams which will help with my lower back.

Friday 4th March – Push 1

Treadmill

5 mins @ 6.5 / 6 incline

Incline machine press 5-9, 10-12
(Nautilus – Back 1, seat… Read more

Lower back disc issues playing up today, need to re think the hack squat next week.

Wednesday 2nd March – Legs 2

Treadmill

5 mins @ 6.2 / 6 incline

Precor Hack Squat (wide) 5-9, 10-12

40 x 5
45 x 4
50 x 3
55 x 2
70 x 1

80 x 5
60 x 5
(Up rep) (to much pressure on lower back, switch to dumbbell squat next week)

Leg press (wide) 5-9,… Read more

Each lift progressed today, pleased as had a shit nights sleep and didn’t feel like getting up this morning but push through it.

Tuesday 1st March – Pull 2

Treadmill

5 mins @ 6.2 / 6 incline

Pullover machine 5-9, 10-12
(Seat 3)

40 x 5
45 x 4
50 x 3
55 x 2
60 x 1

70 x 9
60 x 12
(Up weight)

Chin ups (palms facing) 5-9, 10-12
(Knee… Read more

Good session this morning. My right shoulder has been playing up for the last few months, it comes and goes but with the forced time off earlier this week it seems to have sorted itself out, if it flares up again I will book in at the physio to try and workout what’s wrong.

Sunday 27th February – Push 2

Treadmill

5 mins @ 6.2 / 6… Read more

I had covid last year, floored me for 3 days and then felt better. Hope you both get well soon. 👍🏻💪🏻

Saturday 26th February – Legs 1

Treadmill

5 mins @ 6.2 / 6 incline

Laying hamstring curl 5-9, 10-12

25 x 5
32 x 4
39 x 3
46 x 2
53 x 1

55.5 x 8
51 x 11
(Up reps”)

Lying leg press 5-9, 10-12
(Seat 8)

140 x 5
160 x 4
180 x 3
200 x 2
220 x 1

232.5 x 7
202.5 x 10
(Up reps)

Single leg press 8-10, 8-10

140 x 8

200 x 8
180 x 10
(Slower… Read more

Friday 25th February – Pull 1

Treadmill

5 mins @ 6.2 / 6 incline

DB pullover 5-9, 10-12

12.5 x 5
15 x 4
17.5 x 3
20 x 3

25 x 9
22.5 x 12
(Up reps)

Lat pull down 5-9, 10-12
(Knee 2, Seat 2)

80 x 8
90 x 6

110 x 6
100 x 10
(Up reps)

RDL 5-9, 5-9, 5-9,

40 x 5
60 x 3
70 x 1

80 x 5
75 x 6
70 x 6
(Up reps)

Rack chins 10-12, 10-12

Bw… Read more

Friday 25th February – Pull 1

Treadmill

5 mins @ 6.2 / 6 incline

DB pullover 5-9, 10-12

12.5 x 5
15 x 4
17.5 x 3
20 x 3

25 x 9
22.5 x 12
(Up reps)

Lat pull down 5-9, 10-12
(Knee 2, Seat 2)

80 x 8
90 x 6

110 x 6
100 x 10
(Up reps)

RDL 5-9, 5-9, 5-9,

40 x 5
60 x 3
70 x 1

80 x 5
75 x 6
70 x 6
(Up reps)

Rack chins 10-12, 10-12

Bw… Read more

Forced bit of time off the gym for me this week. Celebrated my birthday over the weekend and was looking to be back in the gym Monday but came down with a stomach bug and have been ill last few days. Feeling a bit better today but still not managing to eat much. Hoping to get back in the gym Friday