[Louis Schuler]

Hey Mark,

What are some of your favourite back movements that you attribute your thick erectors to?

[Louis Schuler]

Hey Ryan, thanks for the quick answer!
Let me post the back shots because I really believe on the back shots I can’t do the rear lat spread. I feel like mobility wise something is blocking me.
When I train I feel the lats well and can flare them and feel them very well on the front relaxed, however on the front lat spread I lose all connection with them.
I haven’t done any sport massage. What area would you recommend I get work on?
Thanks a lot!!

[Louis Schuler]

Hey everyone,
I’m having issues with my posing, specifically for the lat spread poses. In the front relaxed I’m able to flare my lats out properly and feels the lats pop out. However for my front lat spread I really struggle and feel a lot of tightness when it comes to hitting that pose. Same with the back relaxed and back lat spread respectively. Has anyone experienced this?
I’d appreciate the input from you guys! Thanks

[Louis Schuler]

Read all the log, definitely following! God you are dense! Keep the update pics coming! Good luck

[Louis Schuler]

The amount of days you can train in a row will be largely determined by your training intensity. 2 years ago I could have changed 5 days straight and not feel fatigued going into the next session. Now that my training intensity has gone up, after two days straight I need a rest day. This will all be determined by how hard you train. Seeing a picture of your physique would be good to determine how advanced or not you are and we can maybe advise you more on training split, and if whether or not it’s a good idea to go on cycle if training is on point or not.

[Louis Schuler]

Hey,

I’m also working on it.
Using this https://www.youtube.com/watch?v=4QxYUKZYAzI

[Louis Schuler]

Little update

To my surprise, weight has been staying around 178 with this macro breakdown. I will go down to 250 C on rest days and push days, 275 C on pull days and stay at 300 C on legs. Fats will be reduced to 60 instead of 65. I’m thinking of adding some cardio on rest days on top of my daily 10000 steps. The more I read about mini cut, the more I see it’s beneficial to be rather aggressive. Aiming for 4-6 weeks, the body will not achieve a diet fatigue state and eating away muscle so you can afford to be aggressive.

Training has been good, taking second rest day in a row due to long hours at work yesterday and today. Finished at 11 pm last night, working at 6 am this morning. I think it’s wise to rest today again and attack push tomorrow. Low incline dumbbell press will be the main move. Looking for some rep progressions tomorrow.

[Louis Schuler]

Training has been going very well and diet has been very consistent.
My last weigh in on Friday saw me at 177,4; a few pounds dropped since implementing the macros I did (mostly water). I haven’t been able to weigh myself for the last 2 days being at my parents. Scale is off.

Yesterday was a much needed rest day, today was a pull day in a different gym. Played around with some equipment however my big focus of the day was on the RDL’s. Upped the weight by 10kg on my top set and 5kg on my back off set. Finished a rep shy on each set compared to last week however with the jump in weights, sounds like a win to me. Introducing RDL’s only recently, my back off set enables me to really work on my technique and get comfortable with the movement. I fell them ALL OVER my back, feels great!

I’ve upped my neat levels and decided to get 10 000 steps in per day. This should see me slowly drop weight with the food being in a slight deficit although it’s a bit early to say, only been eating consistent macros for 5 days.

The mini cut is on.

200 P
300 C
65 F

Using these macros on rest days also, however the split is different and carbs are spaced more evenly throughout the day. I simply don’t enjoy, especially on rest days having multiples protein/fat meals.

[Louis Schuler]

The work I had done was a combo of tissue work and mobility work. At the moment we wouldn’t be able to transcribe to french I’m afraid

With lagging issue, execution over time will iron out things , uni lateral work is helpful too

When it comes to prepping each other, we literally just do as we are told, we balance each other perfectly , Corinne knows condition better than me and I know how to build muscle better than her, between us, it’s a perfect balance that now we are bringing out in each other .

Hinge hinge movements are the only exercises I disregard feel
____________________________
trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com

Hey Jordan, I’m english I just live in France. Thought it would be a good idea to charge the physical ticket price to be able to get the video format version. Thanks for your answer anyway

[Louis Schuler]

Hey Jordan,
Was the shoulder mobility stuff specific stretches/movements or tissue/massage work?

I asked a question few days ago but think you maybe missed it. Would you consider video recording your seminars and making them available to purchase in video format for site members or even to the grand public? Living in France makes it difficult to attend but would love to still follow.

Thanks a lot and great last video, amazing content.
Louis

[Louis Schuler]

Definitely agree with everything Sam. Thanks as always for the input, it reinforces my ideas.
Jordan thank you, following yours too ????
Diet:
I have set up my diet, it seems pretty low food wise on paper but is pretty similar to what I’ve been eating these last months, only more precise and will enable me to be much more consistent. It will also simplify everything when the time comes to push back up again, will be able to control things much better.
The meal order slightly changes depending on my work hours in order to favour a nutrient timing approach. Rest day nutrition also is different.
Today has been:
Meal 1 40 P (128 grams cooked chicken breast) 15 F (15 grams coconut oil)
Meal 2 40 P (128 grams cooked chicken breast) 15 F (15 grams coconut oil)
Meal 3 (pre workout) 40 P (128 grams cooked chicken breast) 75 C (210 grams cooked Jasmin Rice + 26 grams dark chocolate) 10 F (26 grams dark chocolate)
Meal 4 (post workout) 40 P (50 grams of whey isolate) 125 C (176 grams cereal + 300 ml almond milk)
Meal 5 40 P (128 grams cooked chicken breast) 100 C (318 grams cooked Jasmin Rice) 10 F (18 grams almond butter)
Will invest in a greens supplement to get my vegetable intake. I’m trying to keep things as simple as possible for now.
Training today was AMAZING! Few grinds of sea salt straight in the mouth pre workout; been doing this the last 2 session and I notice a HUGE difference in the pump and contractions.
Neutral chins; these feel amazing when it comes to feel and connection. Very controlled but not overly exaggerating the eccentric and the hold at the top.
BW x11 x8
Underhand EZ bar row; focus here on staying over the bar, fairly bent over. First time doing these, they will be my movement of choice for my lower back load row. Less focus on connection here even though form stays very tight. Next session will aim for 7-9 set 1, 10-12 set 2.
35kg per side x10 x10
Dumbbell row; https://www.youtube.com/watch?v=9HAIoKQ2a48 just as Ben Pakulski does them.
40kg x11
42kg x10
Rack chins; will have to adjust these a little bit. Struggled to get the set-up correct but overall felt good. These feel great on the upper lats. Slow negative, squeeze at the top, slight pause in hang position.
BW x8 x7
Dumbbell shrug; these felt hard. I think I was fatigued from the previous back work. My intensity was high and accuracy very good throughout the whole session. Neurologically I was tired here.
40kg x7
32kg x9
Rear delt dumbbell row; forehead resting on a bench, back parallel to the ground, dumbbells fully pronated. Love these, felt them very hard in my rear delts. Used too much weight on first set.
18kg x5
14kg x9
Incline dumbbell curl; awesome connection, very controlled. Both arms curling at same time and focusing on keeping the shoulders retracted throughout, elbow stays in same position throughout.
12kg x8
10kg x8
8kg x8
Preacher dumbbell curl; not much more in the tank here but great connection. Limited myself to two sets as second set was low in reps.
9kg x8 x6
Overall very good session, perfect connections and will focus a lot on the EZ bar row and dumbbell row, as well as my neutral chins (hope to add some weight to these, especially them being first exercise).
Rest and getting myself ready for push tomorrow. Will hammer some mobility work pre bed.
See you next update ????

[Louis Schuler]

Thanks Hilly. I’ve been looking at the Bulk Powders one. Going to be implementing intra shakes so wanted to ask for some trusted opinions. Will get the bulk powders one and review.

[Louis Schuler]

Thanks Corinne. Definitely starting to precisely count my macros. Will establish a baseline and go from there. No more guess work after that.
I’ve been working at 7am the last 3 days. Waking up at 5 (hour commute to work) 3 days in a row has gotten me pretty tired today. Leg session yesterday and even though legs felt heavy from being on my feet a lot at work, had a surprisingly good session, took some pr’s and progressions on all movements.
My meal 1 is at 8am so from waking until 8 I’m usually very hungry. I’ve been starting my day these last two days with chinese earthy tea and 15 grams of coconut oil. It keeps me full and is nice to drink.
My motivation has never been higher to religiously progress certain movements:
1) The front squat
2) The leg press in a quad dominant fashion
3) The RDL
4) A rowing movement (still debating which)
5) Low incline dumbbell press
6) High incline dumbbell press
7) The dip
These are my absolute priority.
Rest day today, will do some mobility and stability work on my shoulders and fully rest for tomorrows back session.
Neutral chins
Lower back load row
Prone dumbbell row
Rack chins
Shrug
Rear delts
Curl variation
Curl variation
I’ve also been looking a lot on exercise selection and I came to realize that I’m switching my exercises way too often instead of riding it out and getting the absolute most progression possible.
When it comes to progressing movements, I’m favoring rep progressions and slower weight increments. I’ve been guilty of wanting to up weight too fast and stalling quicker.
With everything I have to be patient: slow body weight gains, favoring rep progressions and smaller weight increments over big jumps (sacrificing good execution). Reminding myself this every day.
Have a good day ????

[Louis Schuler]

@samking104 thank you Sam that all makes a lot of sense. I’ve been reading on mini cuts and listening to what natural athletes such as aj morris and steve hall have to say about this. Looking at their body compositions at peak bulk I definitely realize I may be a bit too soft in certain areas.

When it comes to nutrition, I have not been counting macros however I eat the exact same things day in day out in the same quantities. This next week I’ll be logging everything in terms of macros and take my weekly body weight average. From there I’ll drop into a mini cut. From what I’ve read it’s ok to be fairly aggressive for a 4/5 week period without worrying about losing muscle? How do you go about your mini cuts? Thanks for the input it makes a lot of sense.

[Louis Schuler]

@corinne the question wasn’t spot reducing. It was when it comes to stubborn fat, it is the last to come off correct? So in my situation, never having been very lean, the lower back fat has always been there to some degree. I feel like if I worried too much about it, I would constantly be mini cutting and waisting time when I could be growing. That was the question. Thanks again