[Philipp Winsel]



will be there for one week in July. Great that you offer day passes, will see you in July mate !
regards [/quote]

Hey m8, cool, yer £5 per session, I’m in most days, let me know if you wana jump in on a sesh with me and Harry, we train in the afternoon though.
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[/quote]

great offer my man ! won’t be able to keep up with you guys though 😀

[Philipp Winsel]

will be there for one week in July. Great that you offer day passes, will see you in July mate !

regards

[Philipp Winsel]

as for chest training not sure about at 100% as everyone will recover at different rates but slowly ease back into chest or anything that stretches on it.
i have very minimal lipo as will most people just to smooth it out n my lumps were small but i know of people with large lumps that needed fair bit of lipo.
i had the stitches removed by general nurse at my doc surgery and the only thing they complained about was how small n neat the stitching was as was hard for them to remove but on a plus side for me in respect of neat tight job by surgeon. back when i had mine done 2yrs ago my total outlay was £2k inc flights/ my apartment and the operation. they also send the glands away to be checked over. Like i say i was very happy and would recommend highly

as for chest training not sure about at 100% as everyone will recover at different rates but slowly ease back into chest or anything that stretches on it.
i have very minimal lipo as will most people just to smooth it out n my lumps were small but i know of people with large lumps that needed fair bit of lipo.
i had the stitches removed by general nurse at my doc surgery and the only thing they complained about was how small n neat the stitching was as was hard for them to remove but on a plus side for me in respect of neat tight job by surgeon. back when i had mine done 2yrs ago my total outlay was £2k inc flights/ my apartment and the operation. they also send the glands away to be checked over. Like i say i was very happy and would recommend highly

great. So you already did loght chest work 4 weeks post op ? Or just legs/cardio ?

[Philipp Winsel]

hey Mark ! You already answered me a few questions about your gynecomastia surgery in Poland over Instagram ! I just have a few left.

You said you started training again after 4 weeks easily. When were you able to hit chest again at 100% ?
Also costs, did you have excision only or lipo on top ? Price around 1750-2000€ ?
Were stitches removed in Poland or in the UK by your GP then ?

cheers

[Philipp Winsel]

I really like your split! Volume looks solid! Not to low and not to high! Just give it a try and see if you can progress your loading but from the setup it looks really good to me!

For me personally I can only do heavy lower back loading every 10-14 days but that’s very person dependent! Back in the past I could hanlde more but now I can pull triple bodyweight for a couple of reps in the deadlift and can’t go all out that frequently because I would get overtrained very quickly! But to build up your back thickness it looks really good to me, especially when you take out the squats because they are very taxing for your nervous system and lower back too!

thanks Michael ! Really looking forward to start my off season with this setup !

[Philipp Winsel]

I like it a lot! Write me out the sessions let me see it all

tagged the false guy, here again my routine Jordan

scheme again is:
Push (Chest focused)/Legs A (Lower back loading)/Rest/Pull A/Push (shoulder focused)/Rest/Density (lower back loading)/Rest/Push (Chest focused)/Legs B/Rest/Pull B (lower back loading)/Push (shoulder focused)/Rest/Density/Rest/Repeat

week 1 sessions are:

Push (chest focused):

Incline Hammer 6-9,9-12
Flat Hammer Press 6-9,9-12
Hammer Shoulder Press 6-9,9-12
Overhead Tric Ext. 6-9,9-12
Pec Dec machine 3-4 point fail rp set 10-15
side lateral cable 3×10-15
single arm tric ext. 3 point fail rp set 10-15

Legs (Lower Back loading):

Leg Press 6-9,9-12
rack pull below knee 6-9,9-12
standing ham 6-9,9-12
leg ext. 1×10-15 + 1 set 3 point fail rp set
lying ham 1×10-15 + 1 set 3 point fail rp set
standing calf 6-9,9-12,12-15
abs 4-6 sets

Pull A (no lower back):

hammer underhand pulldown 6-9,9-12
hammer iso row 6-9,9-12
hammer high row 1×10-15
db shrug 6-9,9-12
rear delt cable 3×10-15, 3 point fail rp on last set
overhead bicep curl machine 6-9,9-12
hammer preacher curl machine 1×10-15
hammer curl 6-10,10-15

Push (Shoulder focused):

High Incline Smith 6-9,9-12
lateral raise machine 6-9,9-12
hammer wide chest press 6-9,9-12
pec dec 2×10-15, 3 point fail on last set
db side laterals 12-15,15-20
tric rope pushdown 6-10,10-15
single arm underhand pushdown 3 point fail rp set 10-15
seated calf 3×12-15

Density (lower back laoding):

hammer iso row 6-9,9-12
RDL 6-9,9-12
lat Pulld. 1×9-12
hammer low row 8-12,10-15
Stand. Ham 6-9,9-12
Leg Press 6-9,9-12,12-15
smith Shrug 6-9,9-12
preacher biceps 6-9,9-12
incline db biceps 2×10-15
calf 6-9,9-12, 3 fail rp last

Thats weeks 1 rotation, now Week 2 Lower back loading for Pull session instead of Legs/density:

Push workouts remain the same in week 2 for both chest and shoulder focused, if progress stalls I’ll add more rotations for the push sessions

Legs B (no lower back loading):

Squats 3×8-10 no failure here
leg press 6-9,9-12
leg ext. 2×10-15
standing ham 6-9,9-12
lying ham 6-9,9-12, 3 point fail rp on last set
standing calf 6-9,9-12
seated calf 2×10-15
abs 4-6 sets

Pull B (lower back loading):

Hammer high row 6-9,9-12
rack pull above knee 6-9,9-12
hammer iso row 6-9,9-12
machine shrug 6-9,9-12
rear delt cable 3×10-15, 3 point fail rp on last set
cable curl 6-9,9-12
reverse curl 8-12,10-15

Density ( no lower back loading):

hammer iso row 6-9,9-12
hammer underhand pulldown 6-9,9-12
hammer low row 8-10,10-15
smith shrug 6-9,9-12
standing ham 6-9,9-12
leg press 6-9,9-12-12-15
leg ext. 2×10-15, 3 point fail rp on last set
standing calf 6-9,9-12,12-15
cable curl 3×10-15

That will be week 2. Rest after the density day then starts back over with week 1 rotation.

Would really appreciate any input in terms of volume, exercise selection etc. For the Legs A session in week 1 I still try to decide whether to do the rack pulls above or below the knee. I could imagine below the knee would fit well since it’s leg day and below the knee will incorporate more hams. The rack pull in the Pull B session will be above the knee to focus more on the lower/upper back since thats a weak point for me. Other than that I put in some extra calf volume on my Shoulder focused Push workouts to bring them up.

Only thing now is for the Legs, Pull and Density sessions, the same session will be trained again in just 16 days, do you find that too little ?

Looking forward to your review.

cheers

[Philipp Winsel]

@jordanpeters

scheme again is:
Push (Chest focused)/Legs A (Lower back loading)/Rest/Pull A/Push (shoulder focused)/Rest/Density (lower back loading)/Rest/Push (Chest focused)/Legs B/Rest/Pull B (lower back loading)/Push (shoulder focused)/Rest/Density/Rest/Repeat

week 1 sessions are:

Push (chest focused):

Incline Hammer 6-9,9-12
Flat Hammer Press 6-9,9-12
Hammer Shoulder Press 6-9,9-12
Overhead Tric Ext. 6-9,9-12
Pec Dec machine 3-4 point fail rp set 10-15
side lateral cable 3×10-15
single arm tric ext. 3 point fail rp set 10-15

Legs (Lower Back loading):

Leg Press 6-9,9-12
rack pull below knee 6-9,9-12
standing ham 6-9,9-12
leg ext. 1×10-15 + 1 set 3 point fail rp set
lying ham 1×10-15 + 1 set 3 point fail rp set
standing calf 6-9,9-12,12-15
abs 4-6 sets

Pull A (no lower back):

hammer underhand pulldown 6-9,9-12
hammer iso row 6-9,9-12
hammer high row 1×10-15
db shrug 6-9,9-12
rear delt cable 3×10-15, 3 point fail rp on last set
overhead bicep curl machine 6-9,9-12
hammer preacher curl machine 1×10-15
hammer curl 6-10,10-15

Push (Shoulder focused):

High Incline Smith 6-9,9-12
lateral raise machine 6-9,9-12
hammer wide chest press 6-9,9-12
pec dec 2×10-15, 3 point fail on last set
db side laterals 12-15,15-20
tric rope pushdown 6-10,10-15
single arm underhand pushdown 3 point fail rp set 10-15
seated calf 3×12-15

Density (lower back laoding):

hammer iso row 6-9,9-12
RDL 6-9,9-12
lat Pulld. 1×9-12
hammer low row 8-12,10-15
Stand. Ham 6-9,9-12
Leg Press 6-9,9-12,12-15
smith Shrug 6-9,9-12
preacher biceps 6-9,9-12
incline db biceps 2×10-15
calf 6-9,9-12, 3 fail rp last

Thats weeks 1 rotation, now Week 2 Lower back loading for Pull session instead of Legs/density:

Push workouts remain the same in week 2 for both chest and shoulder focused, if progress stalls I’ll add more rotations for the push sessions

Legs B (no lower back loading):

Squats 3×8-10 no failure here
leg press 6-9,9-12
leg ext. 2×10-15
standing ham 6-9,9-12
lying ham 6-9,9-12, 3 point fail rp on last set
standing calf 6-9,9-12
seated calf 2×10-15
abs 4-6 sets

Pull B (lower back loading):

Hammer high row 6-9,9-12
rack pull above knee 6-9,9-12
hammer iso row 6-9,9-12
machine shrug 6-9,9-12
rear delt cable 3×10-15, 3 point fail rp on last set
cable curl 6-9,9-12
reverse curl 8-12,10-15

Density ( no lower back loading):

hammer iso row 6-9,9-12
hammer underhand pulldown 6-9,9-12
hammer low row 8-10,10-15
smith shrug 6-9,9-12
standing ham 6-9,9-12
leg press 6-9,9-12-12-15
leg ext. 2×10-15, 3 point fail rp on last set
standing calf 6-9,9-12,12-15
cable curl 3×10-15

That will be week 2. Rest after the density day then starts back over with week 1 rotation.

Would really appreciate any input in terms of volume, exercise selection etc. For the Legs A session in week 1 I still try to decide whether to do the rack pulls above or below the knee. I could imagine below the knee would fit well since it’s leg day and below the knee will incorporate more hams. The rack pull in the Pull B session will be above the knee to focus more on the lower/upper back since thats a weak point for me. Other than that I put in some extra calf volume on my Shoulder focused Push workouts to bring them up.

Only thing now is for the Legs, Pull and Density sessions, the same session will be trained again in just 16 days, do you find that too little ?

Looking forward to your review.

cheers

[Philipp Winsel]

I like it a lot! Write me out the sessions let me see it all ????
____________________________

trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Great to hear that from you. Will write it all out tomorrow morning and tag you. off to bed now. 🙂

[Philipp Winsel]

Focus on perfection of your execution of arm movements. Make sure you put every little bit of load you’re using where it should go, into your arms. If execution and mind muscle connection is there, and arms still not responding maybe add a bit of volume. But IMO if you’re doing plenty of compound pushing and pulling you won’t need a ton of extra volume for your arms. 4 sets per session is max in my opinion. So I don’t think one would need an extra arm day for that little volume to add. If you really need to add more then try adding some top up work on leg days, i did it that way and it worked great, just 2 sets of bic and tric each.
Regarding your programming I would find it suboptimal to hit arms on day prior to your push session.

[Philipp Winsel]

Try paused rdl

will this put more tension/load on the lower back ?

[Philipp Winsel]

Have you paused rdl ?
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just a regular rdl for now

[Philipp Winsel]

I would Lower back load 1 time only per week especially if your pretty strong. Stronger you get more time you’ll need for recovery bud

Rdls are king far superior to rack pulls

never did rack pulls until now, just rdl’s. I could imagine rack pulls would hit the lower back harder/more directly than rdl’s which wouldnt’t be bad if lower back is the limiting factor when rdl’sgetting heavy ?

[Philipp Winsel]

hey Dean,
after looking over your last diet update I didn’t see many fruits/veggies. How to you cover your micronutrient needs ?

kind regards

[Philipp Winsel]

whatever your preference is firstly, if no preference then i would say the latter, but would move your pre wo meal further back (2hr+) and then have the intra cho, with hbcd being the carb of choice, i also don’t think this would change depending on caloric intake unless towards very bottom of calorie intake in which case may want to cut the intra out to allow for more food intake (thus volume) post wo, but i would keep intra in as long as can and then go from there
____________________________

IG @cammpt_

and then how should I split the intra shake throughout the workout ? Take in all at once half way through or sip throughout ?

[Philipp Winsel]

Are excercises done in supersets? Like the HS high row & wide chest press? Volume is totaly up to you. If you can progress troughout the program and sessions volume is ok I guess
Good luck with your journey

no not done in supersets. When back exercise is finished chest exercise will be started