Michael Schneider
Forum Replies Created
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Had a very stressfull day but was so motivated yesterday that I got an isolated upper back and biceps session in yesterday! Was pretty cool. No heavy compound stuff but had a fantastic pump!
Underhand grip lat pulldown
Latpulldown overhand grip
Barbell row in smith machine (light with focus on the squeeze)
Hammer strength low row
Seated cable row
Cable rear delt
Dumbell shrugs
spider curls
Rope hammer curls -
Hy Joe! I like to rotate them from session to session. I can get longer and better progress switching in between the exercises! When I do the same exercise week after week or workout after workout my progress hits a plateau after 3-4 sessions!
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Today is full of work and meetings and I had a very poor night sleep yesterday, so i think I’m not going to hit the gym today and focus on tomorrow hopefully completely recovered again! I’m very happy with my conditioning so far to start my diet. I think I’m going to loose about 10kg to be stage ready which would be 3kg plus from last competitive season and with my height this would be a dramatic change in my look and overall package!
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Just be honest to yourself. When you say you have maxed out your natural potential: is your training on point, is your nutrition perfect, is your sleep and rest as good as possible. Are you giving a 100% on every aspect of the sport? When the answer is yes then you are ready to start your first cycle.
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I think stamina will get better automatically because you will loose bodyweight in a caloric deficit. You can add some hiit cardio this is going to boost your endurance very quickly.
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A little asymmetry is normal. But when it’s very visible i would focus on training one leg at a time starting with the weak leg. And when you still want to do compound lifts like squats i would place them at the end of your workout.
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Chest, shoulders and tri’s are really sore today fron yesterday’s sessen. My side delts are growing like weed atm from higher reps with the handcuff side laterals. Need to give Jordan credit for this. That’s the only exercise where i can really isolate them without using my traps.
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Try to make the best out of it and don’t look back. Try to use the extra amount of calories for some really intense workouts. Get back to your plan and maybe add a little extra cardio for the next week. After 5-6 days weight should be back down to baseline again! Maybe it has pushed your metabolism again which can be positiv! Don’t think to much. Get your ass back to work and never let it happen again!
Also when you are at a very hard phase of your diet you shouldn’t have sweets, etc. at home. “What is in your house is in your mouth!”
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I would do one step at a time in reintroduce carbs slowly! Just add 50g-80g of carbs until you hit a strength plateau and then push them up again. I would do this over and over again till you bodyfat levels get to high!
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I love ppl legs because one session covers all muscle groups that work together in a chain and when you come to smaller muscle groups they are already pre exhausted and you don’t need a lot of volume. It also allows me to focus on individual weaknesses more than upper lower!
I can’t imagine doing a bro split and just go to the gym for chest or arms! That’s not what i love! I love heavy compound based workouts with a little iso stuff at the end!
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Push session today. Cure-coming is doing a great job! Could push almost pain free today which I couldn’t for a long long time! Really love this product! 2 weeks offseason to go till we start trimming down!
Barbell incline bench press
Dips
Dumbell overhead extensions
Cable skull crushers
Handcuff side laterals
Handcurff cruxifx rais
crunches -
Like Haider said, I would go and see a good therapist!
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Maybe you have a good massage therapist which you can see and maybe he can give you a little feedback! I would play it safe until you feel fully recoverd. To much risk to do even more damage! When you fell good again strength will come back very fast. I would do a lot of high rep stuff for lower back (when it doesn’t hurt) like hyper extensions, reverse hyper etc. to fill your erectors with blood to recover faster!
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First day back in the gym again after our trip to Czech republic! Didn’t feel very strong today after a weekend with low food and not much sleep but still managed to pull 220×3 which is ok!
Deadlifts
Chest supported T-bar rows
Hammer strength parallel row
Cable pullovers
Rear delt machine
Snatch grip shrugs
High cable curls
Hammer curls
Banded Hyper extensions
Planks -
I like those videos too but i think those guys especially Kevin Levrone was a genetic freak. What motivates me much more is people around me with not so “blessed” genetics busting their asses in the gym every day hitting pr’s and making progress.