Michael Schneider
Forum Replies Created
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Rest day today and preparing myself mentally for my session tomorrow with @bossofoutlaw ???? those session always mean a lot to me. I really enjoy them.
Did take out my dog for a walk in the morning and did 30min in the stationary bike afterwards. I love to start my day active. And i believe it also primes my body for the carb uptake in my breakfast.
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Absolutely fantastic leg session today. Pb’s on almost every exercise. Very baseline volume. Most exercises just one set but this one was always spot on.
Seated calve raises 1 set (triple drop, finished with a dc stretch)
Seated leg curls 1 set 12 reps, 2 set 6 reps, 3 set (5 sec iso hold at the shortened position)
Leg press 1 set (rest pause uo to 30 reps)
Reverse banded hacksquat 1 set 16 reps
Adductor 1 set 5 sec negative
Standing leg curls 1 set 9 reps -
I think full body is not the best option when he is going to train 2 days in a row like monday and tuesday.
I think monday – push, tuesday – pull, friday full body sounds good to me.
Or doing monday and tuesday upper/lower and friday full body.
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I think the goal is to get stronger over multiple rep ranges from 5 to 20! Like Kuba said on the compounds I would stay a little lower in reps and with iso movements I like to stay higher!
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Rest day today! Feeling pretty beat up after 4 days training in a row! So focus today is just to recover! Considering of doing a deload since weeks but as long as i keep getting stronger i feel there is no need to deload! I want to give this a go as long as I’m making progress!
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I start with 30min 3 times a week and work up to something like 45min 5-6 times a week
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I would say it’s very person dependent. Just enough to make progress with your fats loss and create a caloric deficit
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Did a little arm pump session today with one chest compound at the beginning which was incline dumbell press. Didn’t do dumbells in a very long time. Got 10 reps with the 55s which was amazing. Rest was just pump stuff
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Pull was on the menue today! Very solid session. Mind muscle connection is so amazing at the moment at my pull sessions!
Close MAG underhand grip pulldowns 1 top set, 2 backoff sets
Barbell rows 140×8, 150×5, 110x 14
Seated cable rows 1 set (double drop)
Cable pullovers 2 sets
Dumbell shrugs 1 set
Incline dumbell curls 2 sets
TRX curls 1 set -
Programme looks very solid and well structured! Everything looks spot on to me! Make sure your execution is perfect and when you are in a caloric surplus you will definitely progress! Calories looking very low to me!
Nutrition depends on what your goals are with your physique! If you want to gain muscle and get stronger you will have to up the calories!
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Managed to get in a short basic but very productive shoulder and tri session yesterday! Down to baseline volume but felt very very strong!
Rear delt machine 1 heavy set for 12 reps with a triple drop set
Smith machine military press 130×7, 110×12 both all time pb’s
Weighted dips +40kg 8 reps, Bodyweight 12 reps
Cable overhead extensions 2 sets
Side lateral machine 1 set 20 reps, 2 set 12 reps with partials and a triple drop set
Pec deck 2 sets 15-20 reps -
I would say full body works really well for your goals and to get back to some serious training again but keep your volume low and your sessions intense! Focus on compound movements! One exercise for each bodypart (maybe 2 for back), two workingsets each! Stay at about 12-16 sets per session and I would have an intra workout shake to sustain those intense sessions and recover better!
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Felt pretty beat up after yesterdays leg session! Took a nap in the afternoon and went to bed pretty early! I think I’m going to have a rest day today! Lot’s of to do things on my list today!
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The classic look is a lot genetics (tiny waste, wide clavicles, small joints).
I would stick to the routine you like and make the best progress with
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michi would you be so kind to write the actual sets you do ? For example Smitch machine incline press 5-9 and 10-15 and so on ..
maybe on your next workout you write in your vlog ???? if its not to much work
actually i think that your training style suits me the best hahah and i wanna try your workouts sometimes ????
Yes of course i can. But rep ranges can be a little tricky to understand at certian exercises because i’m doing techniques like very slow negatuves or holding the peak contraction for a few seconds.
Standing calve raises 1 set 8 reps (triple drop set with a dc stretch at the end)
Lying leg curls 8 reps, 5 reps, 6 reps with partials at the end
Pause squats 140×10, 170×5
Leg press 450×15, 480×7
Adductor machine 1 set 10 reps with 5sec negative
Sissy squats 50 reps with rest pause