[Louis Schuler]

Push session yesterday, was a great session, really happy with the set up so I’ll stick to this.

Push A:
Low incline smith press (the reason for using smith is due to shoulder issues and lack of range of motion. I am working on this and it’s getting better) (progressive overload mvmt)
Incline dumbbell press (progressive overload mvmt)
Machine dip (progressive overload mvmt)
Low incline dumbbell fly
Cable lateral raise
Dumbbell front raise
Tricep
Tricep

Push B:
High incline smith press (progressive overload mvmt)
Flat dumbbell press (progressive overload mvmt)
Machine shoulder press (progressive overload mvmt)
Cable fly
Dumbbell lateral raise
Dumbbell front raise
Tricep
Tricep

[Louis Schuler]

Pull session yesterday! I was still trying things out due to making changes in exercise selection but this was a great one, the less taxing of my pull sessions:

Back activation (neutral cable row)
Classic T bar row: 4 plates x 9, 4 plates + 2,5 x8
Neutral chins: red band x8 x8 hard contraction and full stretch on these
Prone unilateral dumbbell row (seen James do these on his instagram), simulating a low row, pulling low. These are very humbling: 28kg x8 20kg x11
Prone neutral grip pulldown (seen JP do these recently), loved them: 2 sets here
Rope pullover: 2 sets
DB Shrug: 2 sets
Rear delt cable fly: 3 sets
Incline DB curl: 3 sets
DB hammer curl: 3 sets

Overall great session, looking forward to progress all of this especially the row variations. The vertical pulls I’m not so worried about progressing, more so feeling them perfectly and still progressing over time. I find that when I solely chase weight and progression, I lose connection over time with the exercise.

Push session later today, again trying things out with these sessions so not too sure, will see how this one goes. So far I have my 2 pulls locked down, my 2 leg sessions locked down, still playing around with the push ones.

[Louis Schuler]

Hey mate,

Personally i have a stiff leg deadlift variation in there, a hamstring curl variation in there, a wide stance squat or leg press in there, a hyper extension or GHR, you can also add hip thrusts, dumbbell sumo squats.
My session at the moment is:
Abductor (warm up) 3 sets 12-15
Adductor (warm up) 3 sets 12-15
Wide stance back squat 2 sets (6-9,9-12)
Seated ham curl 2 sets
DB Stiff leg deadlift 2 sets
DB sumo squat 1 set 12-15
Hyper extension 1 set + double drop
Calf raise

[Louis Schuler]

What days can you be in the gym?

[Louis Schuler]

Progress pictures from this morning at 175 pounds.
Looking at these pictures, I want to work especially on my shoulders, especially rear and lateral delts. Calves need to come up drastically and the rest needs to grow overall.
Appreciate any input

[Louis Schuler]

Lee I think this is such general advice. Who knows maybe his front delts are bad? Maybe he’s a beginner and needs to stick to the basics with a compound oh press? And who knows if he will actually need a deload on week 5. This is all personal stuff that doesn’t apply automatically unless you know what the person looks like or the way they train.
As for the set up a little fancy, like John said why not do the ppl split?

[Louis Schuler]

One of the most interesting logs on the site mate. Goes to show that no matter who you are, if you put things out the right way, people will listen

[Louis Schuler]

Hey there,

You can have variations for the main moves but I wouldn’t worry if you don’t have variations for each exercise, especially isolation work.You can repeat or only have 2 variations on the accessory work. Wouldn’t worry too much

[Louis Schuler]

I had a cable only phase but just annoying to set up etc. I’ve been doing dumbbell laterals with a slight pause on the top of the movement and they are perfect. + Straps. Feel it better in my delt with straps

[Louis Schuler]

Makes complete sense. Cheers mate

[Louis Schuler]

Hey Cameron,

When you say you’ll use log book as determining factor, does this mean: not getting stronger, lower volume?
Would like to know your approach on how you adjust volume.

Thanks, keep it coming

[Louis Schuler]

For me picking only the exercises that I feel the best: less variation, more quality. Going to 12-15 really controlled has helped me, as opposed to using more weight. + using wraps, this takes the forearms out and allows me to focus on the bicep regardless of grip and forearm strength

[Louis Schuler]

Thanks for the detailed answer guys. I think it’s more of a range of motion issue. On machines and barbells my shoulder caves in and goes into internal rotation towards the bottom. I will work on my flexibility

[Louis Schuler]

Some would say what you have available is all you need. Barbell rows (different grips), one arm dumbbell rows, dual dumbbell rows, t bar rows, bench supported rows, pull ups (different grips), pulldowns (different grips), pullovers, cable rows, deadlift and rack pulls. Enough for hardcore workouts

[Louis Schuler]

His anabolic window seemed all over the place too. Not knowing much about nutrition, I’m now lost. He says post workout you should stabilise insulin but recommends pop tarts rice crispies.