[Kevin Stütz]

Pretty crazy day today.
Pullday:
Hs Pulldown 2 sets
Deadlift 240×10, 180 pausedx9
Hs Rowmachine 3 sets
3 giantsets:
Szbar pulldown
reardelt db sideraises
straigh arm pullovers
scottcurls

After that we built up the new shoulderpress I bought for Michaels gym because we really need one there???? It’s from Impulse Fitness Sterling .
Picture attached below????

[Kevin Stütz]

There is a technogym machine which moves just as this one but with handles

[Kevin Stütz]

Hey Kevin, hope your doing well.
What is the reason why you switched to an upper lower split? I’m thinking about to restart this split too when the gyms reopen.

Currently I am not doing an upper lower because I just can’t recover from it. Upper lower is great if your exercise selection is precise and planned. Helps when the lower body is behind. Because you have higher frequency therefore more stimulus to grow if you can recover from it and progress your logbook.

[Kevin Stütz]

Resting up fully today just a little mobility and stretching to be ready for a big deadliftsession tomorrow ????

[Kevin Stütz]

@katiecshallbe_ gnocchi are most of the time made out of potatoes so they are a little lower in calories but the gorgonzola sauce makes up for it????

[Kevin Stütz]

Hard to tell if you can progress your lifts and can recover from
that volume go for it. Exercise selection looks good

[Kevin Stütz]

Upperbody pumpsession
high incline shoulderpress 130×4, 100×16
closegrip decline benchpress 2 sets
1-2 sets highrep:
pulldown
sideraises db
db flyes
tri pushdown
high cable curls

[Kevin Stütz]

Mooooorning ☺️
So day after check in day… and boss was VERY happy, therefore, I cried happy tears ????????‍♀️????
And so comes an end to this dieting phase. For now. Corinne wants to push up, get strong, rest, and feed me up for the next 6ish weeks.
Cardio has been reduced dramatically and diet plan/food has been increased quite a bit also. Honestly- I’m scared of this push up with food. Just my last mindset coming into play. But I completely trust her and know that this is an important part of the whole process.
Much to my surprise, I’ve been ordered to take a FREE MEAL this weekend… say what? Truth be told, I don’t know what to have. It’s been so weird, this entire time that I’ve been with Corinne, this has been the LEAST food focused I’ve ever been, where as in the past, I’d be scrolling through Instagram looking at foods/recipes that “I can’t have”.. Something which I’m really proud of this year, as I’ve worked extremely hard the past 18-24months to improve my relationship with food and disconnect emotion from eating/food.
So… change a below:
Cardio
rest day –before meal 1 – 40mins liss at 130bpm
Upper training days –before meal 1 – 30 mins liss at 130bpm
Lower days – 20 mins liss at 130bpm
Steps per day – 13k rest days.
10k training days
Meal 1 is to be eaten within 30mins of waking
(6am) Meal 1 – 2 eggs, 5 whites cooked as you like
(9.30am) Meal 2 – 150g 5% fat beef, 3g coconut oil
(1pm) Meal 3 – 150g chicken, 5 rice cakes
(4.30pm) Pre gym meal, eaten 90mins before – 30g protein from whey, 40g oats, 40g blueberries
(5.45pm) 15-20mins before – 1 serving of PREpare
(Train 6-7.30pm) Intra mixed in 1-2litres of water, drink steadily throughout:
20g JP EAAs, 5g creatine, 30g Performance Fuel
(8pm) Pwo 30mins after – 10 egg whites, 40g rice or GF pasta, 40g cheerioes or choc shreddies with almond milk
(10.30pm) Pre bed – 15g protein from whey, 5 whites, 20g nut butter

Non training day
Meal 1 is to be eaten within 30mins of waking
(6am) Meal 1 – 2 eggs, 5 whites cooked as you like
(9am) Meal 2 – 150g 5% fat beef, 3g coconut oil
(12.30pm) Meal 3 – 150g chicken/turkey breast, 60g avocado
(3.30pm) Meal 4 – 150g chicken, 20g cashews
(7pm) Meal 5 – 150g chicken/turkey breast, 60g avocado
(10pm) Pre bed – 15g protein from whey, 5 whites, 20g nut butter

For the free meal: I will
Take any suggestions that you’d may have as I am totally lost as to what to have/make ???? perhaps a homemade burger and a (healthier yet still DELISH) homemade millionaires shortbread?

_________________________________________

@katiecshallbe_

Definitely opt for something you really like a lot 🙂 I like pasta very much or going out for a good steak with superb sidedishes like truffle gnocchi

[Kevin Stütz]

Jep monday it will be released 🙂 so get your orders in the new stuff is smooth

[Kevin Stütz]

All the very long esthers are not as easy to control as the faster acting ones prop and enatat maybe you should consider them as an option

[Kevin Stütz]

I guess Jordan has a cooperation or something with gymshop kit check them out on instgram

[Kevin Stütz]

Restday today just a little trip to a castle near vienna for a nice walk 🙂

[Kevin Stütz]

PULLDAY:
unilateral pulldown 2 sets
barbell rows 160×9, 150×17
chest supp tbarrows 2sets
incline bench pulldown 2sets
incline bench db retraction 3sets
reardeltflys
high cable curls
hammercurls

Hey Kevin- how do you perform the incline bench pulldown? Is the incline facing towards the pulley or away (if that makes sense)?[/quote]
The pad is facing away of the pulldown 🙂 you can do it lying with your chest on the pad or with your back 2 different angles

[Kevin Stütz]

Yes back to routine when this is over

[Kevin Stütz]

Legs today:
seated calfraises 1 tripple dropset
calf stretch
lying legcurls 2sets 1l 1b
hacksquat 5ppsx9, 4ppsx20
sldl 200×5
legextensions 2 highrepsets
adductors 2 highrepsets