Louis Schuler
Forum Replies Created
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Little update on my training:
After a full week rest from push, I reconfigured my push sessions by removing smith and barbell work. When I’m not on top of my mobility and stability work (shoulders) these cause pain. This is now a priority and I’ve been incorporating on my rest days external rotations work with bands and light light dumbbells and stability work with plank and band variations. This is helping a lot.
Push session yesterday. First session in a long time pressing pain free with the limiting factor not being shoulder burning sensation.
High incline dumbbell press
32kg x9
26kg x13
This is my start point. Haven’t done these in a while but these felt so accurate and range of motion was perfect. I can get good strength progression on these. Goal is to press the 40’s in time.
Flat dumbbell press
38kg x8
30kg x10
Again these felt very controlled and very accurate. Lots of progression to come.
Dip
Assisted 27kg x9 x8
Assisted 30kg x5
Will most likely eliminate 3rd set and focus on progressing the two. Weak on these but feel them so much in triceps and chest. Slow eccentric, slight pause and up focusing fully on triceps.
After these 7 sets, the pump was unreal hadn’t felt this in a while. Attribute this to salt pre workout and the two rice cakes with honey + the good execution.
Moved on to my isolation work:
Rope pushdown
Unilateral dumbbell lateral raise slightly leaning so the dumbbell hangs. Loved these.
10kg x20, 14kg x14 x11
Flat dumbbell fly
Overall great session and if I can keep shoulders healthy through consistent mobility and stability work (this is priority), I feel like I have a lot of progression in me. I’ve been so limited in the last year.
Work today and tomorrow 7am until 3pm. Rest this afternoon and early night tonight. Legs tomorrow.
I’ve also been thinking of a mini cut after Corinne’s comments but honestly, looking at my posing I’m ok with having love handles haha. My posing still looks relatively fine and don’t feel uncomfortable or tired of eating. I’m nowhere near maxed out in that department. Will post more progress pics and maybe people can tell me what they think.
Thanks for reading as always ???? Questions are more than welcome. -
Hello Jordan. Have you ever thought of getting your seminars on video and making the video version available to buy for members? Would love to attend but living overseas makes it difficult. Thanks for all the content ????
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Not sure if video you’ll have to search for yourself but I can give you some guidelines. The protein is the easiest to figure out, about 2 to 3 grams per kilo bodyweight. So if you weigh 100 kilos, anything 200 to 300 grams is good. I’d go with 250. As for the fats and carbs, this all depends on what your goals are. Fats are important to keep in a diet but whether you’re dieting or not, you may prefer higher fats lower carbs or vice versa. You will have to play around with this. Set your fats second, and whatever you have left set carbs. Then weigh yourself everyday and adjust from there. The protein doesn’t move, it’s the fats and carbs that you will be adjusting. Hope this helps.
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Hello. You could be dealing with some tendonitis which is basically just overuse. Your joints are tired and you may need a little bit of rest. You could lower the weights for a while and take care of your elbow: ice it post training, supplement with curcumin and omega 3’s for inflammation. Nursing it is the most important. A thing that helps me a lot, even though you mentioned that it doesn’t hurt while training, is rubbing red tiger palm before work out, it warms up the joint very well. Don’t quote me on this but your elbows could also be hurting because of lack of mobility in other joints such as the shoulders. You could be loading your elbows to compensate for the lack of range in your shoulders on pressing movements for example. Lastly, avoid anything that even slightly irritates your elbow. Hope this helps.
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You’ve answered that one yourself. If it feels uncomfortable/unstable, don’t do it! No exercise is a must do, especially not that one in my opinion.
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Hello Corinne, thanks for taking the time and interest.
I don’t think I’ve mentioned this. I’v been bulking since September. My start point wasn’t at the leanest state but pretty lean, very visible abs, ability to vacuum fasted and after a day full of meals. Leaner than I ever have been.
Definitely, lower back is always the place where fat gets put on first. I’m not lean but I don’t feel fat yet. How would you go about this? I’ve never been in a very lean place since I’ve never competed. Would this be the only way of getting rid of the stubborn body fat there?
I don’t have a manual job but I am an active person, I walk a lot to and from work, and I enjoy long walks with the dog especially on weekends. I’m just not sure this is enough?
Training:
I’ve lately been doing Legs/Rest/Pull/Push/Rest/Repeat. This has been working well for me and the extra rest, as opposed to running 3 on 1 off, is needed. As my intensity gets better and better with time, my volume has been going down per session and recovery takes a bit more time.
I have a leg session tomorrow, I will be posting it up in detail.
I always start my day off with a protein/fat meal. That’s how I’ve been doing it and feel the best this way. The reason for carbs later in the day is purely because that’s the time where I prefer to have them. I like being full and enjoying a nice meal at night. I read that it also fuels the next days session with replenishing glycogen stores.
I will get my macros up on next post. I have an outline of my diet in measurements so 300gr rice, 125gr chicken etc.. Will work out the macros and post.
Thanks for taking the interest 🙂
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Jordan, thanks for commenting on my new log. I’ve been since reading yours, massive props to you. Very inspiring. I will certainly be following my friend.
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I weighed in this morning at 181 pounds (171cm tall). I am 2 pounds shy of the heaviest I’ve ever been, however nowhere near as fat.
The comparison picture is post back workout end of August vs post back workout end of January. I am happy with the progress that has been made, particularly when it comes to back thickness.
Looking at these pictures, my priority in the next few months will be on chest and the overall leg. Those are the weak points that jump out. If anyone else reads this, I’d love to have your opinion 🙂
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Jordan how was the session yesterday? Did you get that 301?
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I don’t see the reason for smashing 60/70% of carbs pre, even if you’re eating 2 hours before and digesting it well, it isn’t going to be as important imo as smashing them post and aiding recovery. + glycogen stores don’t last only a few hours. The carbs you eat at night will still be utilized in the workout the next day. I’d have post carbs and as Scott recommends, carbs in breakfast the next day
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It’s a little bit difficult to tell in my opinion. Your body fat is a little too high to tell, a body can really change once you strip the fat off
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Besides what you have said, from my understand Scott recommends keeping most of the carbs in the post workout window. For you training at 7pm and possibly having only one meal post workout, if I remember correctly Scott recommends, in your case adding carbs in your meal 1 and possibly meal 2. So let’s say you eat 5 times a day:
Training
Post workout carb meal
Breakfast carb meal
Meal 2 carb meal
Meal 3 pro fat
Meal 4 pro fat
Training
Post workout carb meal
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For the leg extension, only you can know this. Try it and see! I personally don’t have any issues going heavy on extensions as I have no issues with my knees.
I like sticking to fewer exercises but the ones I connect with well so I don’t see an issue with that. The only would be stalling faster and seeing less progression over time. -
Makes sense. That’s what I plan to do. Thanks 🙂
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No doubt push is a less taxing bodypart to train than back & legs. So it makes sense that you recover faster. Volume is different for each bodypart. I suggest you watch Mike Israetel’s video on bringing up lagging body parts, he goes into how to determine the correct volume and it is a must watch.
https://www.youtube.com/watch?v=2XmKyu4ruwc