[Max Herklotz]

Hey max!

That’s great she has the desire to train, but if consistency to training is something she struggling with the most, does she prefer training lower body more?

Yes, heavily, she almost only trains lower body if she is hitting the gym irregularly. If she’s in her 3 day training cycle (Glute&Front Legs / Rest / Upperbody / Rest / Glute&Rear Legs / Rest / Rest) she hits Upper as well but only once a week.

[Max Herklotz]

If she doesn’t have the desire to go to the gym I wouldn’t force it, I’d let her find what she enjoys and thus what she will be consistent with more than focusing on the perfect split

Oh no no she DOES have the desire to go to the gym and work for her muscles she is just not as “thick skinned” to just go in and tell her mind to fuck off and do the work. She’s more of a softie haha.

[Max Herklotz]

First things first.

Is this an amount of days she can do?

Why is she not consistent?

Does she prefer to have a nicer lower or a balance with a nice upper and lower?

Hey Meg, she said that she’d prefer training 3 days a week otherwise it’s too stressful for her because of work etc. that’s why I based the split around those 3 days.

She was not consistent because she doesn’t have a strict training regimen, just some slight idea of what she wanted to do in her sessions and then based her training around the machines being occupied or not. She also had problems with her back when doing RDLs (most likely because she skips warmups) which is why she couldn’t train properly for an extended period of time. Also she sometimes just isn’t motivated enough to actually go to the gym after a stressful day of work.

Oh and she just wants a nicer lower, if I were the judge I’d say do everything but she’s the boss.

[Max Herklotz]

15.10.24
Hey Guys, later than usual update on my Log,

Uni just started again and I was in a little bit of stress but now that I’ve sorted the unimportant stuff out I got time on my hands again.

I had Lower 2 about 3 sleeps ago and I’m ready for Lower 1 today but before that I’ll have to recap yesterdays Upper 1 session which was phenomenal. I twisted some screws again and upped my back volume since I’m able to take a little heavier beating there and lowered some pressing volume again. I initially added a single set of Lat pulldowns before DB Rows and removed a set of shoulder press which leaves me at 1 working set there. I total at 17 sets at the moment which, as it feels like, is a sweet spot for me right now, I might be able to squeeze in another set of Side Laterals but that is future stuff.

Now for my training:
I’ve progressed every single lift, reps, weight, both.

Upper 1:
Rear Delt Flys – 4 Warmup Sets (x10, x8, x4, x2) – 130×6 – 120×11
Pec Deck – 3 Warmup Sets (x8, x4, x2) – 85×6
Chest Press flat – 2 Warmup Sets (x4, x2) – 72.5×8 – 66.25×12
Lat Pulldowns – 3 Warmup Sets (x8, x4, x2) – 100×7
Single Arm DB Row – 1 Warmup Set (x4) – 56×8 – 48×12
Chest Supported T-Bar – 3 Warmup Sets (x8, x4, x2) – 72.5×8 – 62.5×12
Cable Front Raises – 2 Warmup Sets (x8, x4) – 45×7
Lateral Raises (machine) – 2 Warmup Sets (x4, x2) – 72.5×7 – 60×10
Single Arm Preacher Curl (machine) – 2 Warmup Sets (x8, x4) – 35×6 – 25×12
Close Grip Press (machine) – 2 Warmup Sets (x8, x4) – 67.5×7 – 55×12

I hope y’all had a wonderful day so far
Greetings
-Max

[Max Herklotz]

New movement soreness , rest a day , do them again. Should be ok 3 sleeps after

Understood ! Will do.

[Max Herklotz]

10.10.24
Rest Day:

I’ve visited my physiotherapist and we’ve come to the conclusion that my mobility etc. is phenomenal BUT my tendons might get hit on too much within one week with the high frequency of Upper/Lower. Therefore I’ve made adjustments on the volume, reducing some pressing and fly movements in order to cut some junk out. I now have 6 direct and 2 indirect sets for chest and 2 direct and 1 indirect sets for front delts, instead of the previous 8 direct and 2 indirect sets for chest and 4 direct and 2 indirect sets for front delts within one U/L/R U/L/R rotation. Hopefully those changes result in a positive effect for growth and my tendons.

11.10.24
Upper 1:

I again had an awesome Upper 1 training. I was able to progress in every lift whether it be reps or weight or even both. My shoulder held up well again after the changes to my exercise selection. I still hope that I can perform some of the overhead pressing stuff soon again since I currently don’t have heavy pressing for my shoulder / upper chest at all.

Work:
Rear Delt Flys – 5 Warmup Sets (x10, x8, x6, x4, x2) – 125×12 – 120×10
Pec Deck – 3 Warmup Sets (x8, x4, x2) – 82.5×8
Flat Press – 2 Warmup Sets (x4, x2) – 72.5×6 – 65×11
Single Arm DB Row – 3 Warmup sets (x8,x4,x2) – 56×7 – 48×11
Chest Supported T-Bar – 3 Warmup sets (x8,x4,x2) – 72.5×7 – 62.5×11
Front Raises – 3 Warmup Sets (x8, x4, x2) – 45×8
Lateral Raises (machine) – 2 Warmup Sets (x4, x2) – 72.5×6 – 57.5×12
Single Arm Preacher Curl (machine) – 2 Warmup Sets (x8, x4) – 32.5×8 – 25×11
Close Grip Press (machine) – 3 Warmup Sets (x8, x4, x2) – 65×8 – 55×11

Hope y’all are having a wonderful day,
Greetings
-Max

[Max Herklotz]

Good morning,

Well there is no other reliable way of telling if you’re in a vein or not besides aspiration. The issue with gear getting into the bloodstream is because of the carrier oils. They will flow through your body just like your blood but once they reach really small capillaries, most commonly in the lungs, the oil, due to its viscosity, will then block the blood from flowing/reaching its intended target, the lung – in order to exchange oxygen and carbon dioxide, and the vessel dies off resulting in a pulmonary collapse which can either be a cough or deadly, depending on the amount of oils.

The speed of the injection doesn’t matter in terms of concentration of test, it just means that the carrier oil is thicker.

[Max Herklotz]

09.10.24

Had a very very good Lower 2 session today, I progressed in every lift and my fucked scale is right around proper fucked and proper proper fucked which means I’m working at my max right now <- really good !!!!

For my session today I threw, for my first time ever, SLDLs in and it was fantastic, of course im still fairly weak at them since I’ve never done them but they felt great and I was really trying to push it as hard as I can.

The full thing right here:
Lying Leg Curl – 3 Warmup Sets (x8, x4, x2) – 85×8 – 75×10
Adductor (machine) – 3 Warmup Sets (x8, x4, x2) – 80×7 – 57.5×12
Leg Press – 5 Warmup Sets (x10, x5, x2, x1, x1) – 180×7 – 140×11
SLDLs – 3 Warmup Sets (x8, x4, x2) – 110×6 – 100×10
Leg Extension – 2 Warmup Sets (x4, x2) – 125×6 – 95×11
Calf Raises – 2 Warmup Sets (x8, x4) – 100×6 – 85×10

[Max Herklotz]

08.10.24
Upper 2 – with a twist

Had a phenomenal “Upper 2” session yesterday but I had to swap exercises again due to my shoulder. I again started with Reverse Pec Deck since it doesn’t tax anything from my Pec Deck and pressing movements and kind of gives my shoulder stability. I really wanted to up the weight on that lift but the fucking weight pin was too short to support 2 plates which made me real real mad since I went really deep in to the zone just before I noticed that it wouldn’t work. Therefore only a progression in reps. I also had to throw out my overhead triceps extensions since that still hurt and replaced them with a narrow grip press.

Overall the session was great but I was too fucked to update the log afterwards. I just had the energy left to eat and sleep haha.

Now for my work:
Rear Delt Flys – 5 Warmup Sets (x10, x8, x6, x4, x2) – 125×10 – 115×12
Pec Deck – 3 Warmup Sets (x8, x4, x2) – 82.5×7 – 70×10
Flat Press – 2 Warmup Sets (x4, x2) – 70×8 – 65×10
Lat Pulldown – 3 Warmup Sets (x8, x4, x2) – 100×6 – 87.5×11
Upper Back Row – 3 Warmup Sets (x8, x4, x2) – 105×7 – 90×12
Front Raises – 3 Warmup Sets (x8, x4, x2) – 50×4 – 40×9
Lateral Raises (machine) – 2 Warmup Sets (x4, x2) – 70×8 – 57.5×11
Single Arm Preacher Curl (machine) – 2 Warmup Sets (x8, x4) – 32.5×7 – 25×10
Close Grip Press (machine) – 3 Warmup Sets (x8, x4, x2) – 65×7 – 55×10

[Max Herklotz]

10 sets a week for chest seems a little much. Also you’re doing 7 sets for chest in Upper A and 3 sets on Upper B.

[Max Herklotz]

07.10.24
Last Rest Day before my next Upper session and my shoulder is feeling much better now.
I’d say I’m back at 90-95%, there is basically no pain when moving my arm etc. I’m excited to test it under load tomorrow. I wont be going heavy on the shoulder movements just yet but the other pressing movements should feel much better. I’m very glad that I didn’t have to take a long time off in order to get my shoulder back to fully functioning without pain because going all out in the GYM is just such a big emotional/stress “valve” for me.

I hope y’all are cracking on and progressing!
Greetings
-Max

[Max Herklotz]

Grüezi Michael,

I don’t want to make you panic nor be the bearer of bad news and this is just a thought but I’d investigate further towards a medical condition. There are very very rare (two in a million people) adrenal gland tumors (both good and bad) which produce estrogen.

On the other hand, as Peter already said, make sure the mast is real.

Uf Wieder-Lugano
-Max

[Max Herklotz]

Nice look max, you gaining or dieting?

Currently I’m trying to gain tissue but will do a mini cut soon

[Max Herklotz]

From Todays Upper

[Max Herklotz]

04.10.24

106.3kg

I had a surprisingly good Upper 1 session today and was able to progress in every lift, even though I was completely out of the gym for 10 days. I’ve swapped around my exercise order to prevent any more damage to my
shoulder and started with a 15 minute warmup/stretching routine like my
physiotherapist advised me to. My shoulder held up very very well, but I had to replace the incline pressing movements because they still really hurt my shoulder.

Upper 1:
Warmup/Stretching Routine
Rear Delt Flys – 4 Warmup sets (x10,x8,x4,x2) – 125×9 – 115×11
Pec Deck – 3 Warmup sets (x8,x4,x2) – 82.5×6 – 68.75×12
Flat Press – 2 Warmup sets (x4 x2) – 70×7 – 65×9
Single Arm DB Row – 3 Warmup sets (x8,x4,x2) – 56×6 – 48×10
Chest Supported T-Bar – 3 Warmup sets (x8,x4,x2) – 72.5×6 – 62.5×10
Front Raises – 3 Warmup sets (x8,x4,x2) – 50×4 (shoulder pain) – 40×8
Lateral Raises (machine) – 2 Warmup sets (x4,x2) – 70×7 – 57.5×10
Single Arm Preacher Curl (machine) – 2 Warmup sets (x8,x4) – 32.5×6 – 22.5×12

I usually have Dips and an Incline Chest Press in there but I had to drop/replace those due to my shoulder issue.