[Michael Schneider]

Push session today. First time back to dumbell incline benchpress after my biceps injury and it felt great again. Pressed the 55s for 8. Not that bad for a 75kg small dwarf. ????

Incline dumbell press
Close grip benchpress
Cable overhead extensions
Side lateral machine
Rear delt machine
Pec deck

[Michael Schneider]

Had a superb leg session today. Right leg feeling fine again. I’m very happy.

Seated calve raises
Lying leg curls
Barbell rdl’s
Single leg extensions
Reverse banded hacksquat
Single leg legpress

[Michael Schneider]

Latspread

[Michael Schneider]

Double biceps

[Michael Schneider]

Back line up

[Michael Schneider]

I think playing rugby will limit your ability to recover a lot. At a certain point you need to make a decision which one is more improtant for you instead of doing both of them only 50%!

[Michael Schneider]

Morning guys!

Well needed rest day today after 5 days of training in a row! Weight is down to 75,8kg and i’m very happy with to progress in conditioning and still hitting pb’s in the gym! Legs on the menu for tomorrow. Hope my right quad feels fine. Need to lower weights a little for my leg sessions because I’m so strong at the moment for my bodyweight and don’t want to get injured again. I’m going to do more volume for legs and stay higher in reps!

[Michael Schneider]

Mobility and flexibilty takes time. Start with very easy stretching and try to slowely improve your flexibility week after week and don’t force your body into positions it’s not used to in the very beginning!

[Michael Schneider]

I’m a big fan of stretching but sounds like you are overdoing it mate!

[Michael Schneider]

Sounds like you need a deload mate. Take a few days off the gym. Enjoy life and then hit the weigths again when you feel ready! Half hearted session lead to nowhere!

[Michael Schneider]

Had a deep tissue massage yesterday so I decided to just do an easy pull session today and pump some blood into my lats. But sometimes it training has it’s own rules and I was so strong that I hit a prep pb in barbell rows and it felt so amazing!

Close parallel grip pulldowns
Barbell rows
Hammer strength low row
Wide parallel grip seated cable row
Rope pullovers
Meadows rows
Dumbell curls
Rope hammer curls

[Michael Schneider]

Hy mate!

Same here. I have minor quad tears over and over again when i really push the limit! I just can give you a few tips which helped me!

Stretching
Deep tissue massage
Train in “your” individual range of motion, when full rom is not possible because of your individual structure don’t force your body to
Controll the weight on the way down and use a dead stop at the bottom position, no stretch reflex
Make sure you are warmed up properly
Stay in a higher rep range for quads

[Michael Schneider]

Sounds to be a pretty solid full body workout mate! Like it! No direkt shoulder work in it but rest sounds nice to me!

[Michael Schneider]

Normally would be a rest day today but I couldn’t sleep properly last night. So I decided to hit the gym at 5 o clock and my workout was insane. Just drink my prepare pre workout and mps max + sustain intra and it was soooo amazing. I was strong with laser focus! Really loved to be alone in the gym!

Low incline smith machine press
Close grip decline bench press
Cable overhead extensions supersetted with dip machine
Dumbell side laterals
Plate front raises
Pec deck machine
Dumbell pullovers

[Michael Schneider]

Try to alternate and start one push session with a chest movement and one with an overhead pressing movement for delts!