Michael Schneider
Forum Replies Created
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Rest day today! My chest feels so sore after yesterday’s session. And i only did 2 sets of incline benching but 2 times an all time pb.
Pull session with heavy barbell rows on the menu tomorrow. -
Push session today. Very happy. Pressed 145×3 for the first time ever. ????
Incline barbell bench press 145×3 pb, 120×9 paused pb
Weighted dips +20kgx12, +40kgx6
Banded triceps extensions muscle rounds
Cable side laterals 2 sets
Cable upright rows 2 sets
Dumbell shrugs 1 set -
Hy mate. Looking pretty solid but why do you start at workout a and c with a biceps movement. I wouldn’t do this because it will take away a lot from your back strength. I would always start with the big muscle groups first and the small assisting muscles last
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I see it the same as Corinne! I don’t think you really need to take a full month completley off weighttraining! I think it’s about proper planning your sessions! I wouldn’t the day after you crushed legs! But when you split it a little better apart it should definitely be possible. Turn your weight training volume down to baseline that you can keep your hard earned muscle and maybe leave 1-2 reps in the tank on your leg session that you don’t to sore and everything should be fine!
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First leg session today since being sick and it’s official: I’m back in the run! 3 pb’s today! Did very very baseline volume. Most of the time just 1 working set per exercise! I also like pre exhausting my quads again. It gives me a better and saver feeling going into my compound lifts!
Seated calve raises 1 set (triple drop, into a dc stretch)
Seated leg curls 1 heavy set, 2 backoff sets
Leg extension 1 set 145kg (whole stack) x 11
Smith machine squats 1 set 180×8
Banded leg press deep close stand 400kg + green bands x 12
Adductor 1 set whole stack x 12
Standing leg curls 45 x 8 (2 sec. peak contraction) -
Depends where your strengths levels are and how much muscle mass you have already accumulated! But from your description I would say it would make sense to start again with full body or upper/lower to get a great foundation of strength and muscle mass!
You don’t need to sqaut 3 times a week. Have 3-4 full body workouts and swith them. Let’s say 1 with squats, 2 with hacksquats, 3 with leg press and maybe 4 with smith machine squats!
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Feeling absolutely amazing after being back in the gym for 2 days! Finally feeling like me again! Going to take another 1 or 2 days of rest before I hit legs again for the first time since being sick! I really hate that!
Today also my appetite is back again which is a very good sign! -
Like everybody said go and see a good physio, chiro or massage therapist who puts your body back in line again!
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82,4kg this morning. Beeing sick for a week cost me a little bit of weight but didn’t cost me any strength. 115×7 free military press today which mateches my all time pb! Also included close grip pin press again because my ellbow is a little fucked up! Felt absolutely amazing! And hopefully it will help me to get my incline bench up to 150kg!
Cable rear delt 3 sets (last set was a double drop set)
Free seated military press 115×7, 100×12
Close grip pin press 100×10, 110×5
Cable overhead extension ez bar (underhand grip) 3 sets
Band extensions 1 set
Side lateral machine 2 sets
Pec deck 1 set
Dumbell shrugs 1 set -
Instead of added weight i would try to make the reps harder. Maybe use pre exhaustion, longer tut, slow negatives, band tension, peak contractions etc
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First day back in the gym and omg it felt so amazing. The pump was just insane. Did a pull session today with lots of machine work.
Hammer strength pullover 2 sets
Hammer strength underhand grip pulldown 2 sets
Ez bar underhand grip bb rows 3 sets
Hammer strength parallel row single arm 2 sets
Seated cable row wide grip 1 set
Rear delt machine 1 set
High cable curls 1 set
Barbell curls 2 sets -
What is your caloric i take right now mate where you maintain your weight. From that point i would cut 300cal and increase my output a little let’s say 3x30min of cardio a week should give you great results in the beginning. Nothing aggressive because if you drop cal to fast you will hit a plateau very soom
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Yes it’s pretty much a dc stretch. I personally found it very beneficial for my development.
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Finally my throat feels fine today. Still have a lot of trouble breathing trough my nose. I really hate that. Think i could habe trained today but decided to give myself another day. Just did some easy cardio in the morning.
Appetit is still not back which is a bad sign in my case but i’m getting down my meals without a problem.
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Feeling bettet today but still not good enough for a productive workout. In the past i would have trainined feeling like this but now i really want to get fully recovered till i hit the gym again. Need to think of the long term goals and progress and when your body is telling you it needs a rest, it’s better to give it a rest