Kevin Stütz
Forum Replies Created
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As oscar said thevolume and frequency sounds good you may just need a weel off or a deload. Don’t just count physical demands when it comes to recovery if you have a very mental demanding job this can also impact on your recovery
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Legs went very well today:
standing calfraises 2
seated legcurls 2
rev banded hacksquat 10ppsx5, 8ppsx10
horizontal legpress 7pps+ 1 guy a side????x 6, 7ppsx15
smith lunges 1 highrepset
gluthamraises bw 2 sets
add 2
abd 2very happy how things went.
400kg on the rev banded hack all time pb. Now passing my all time strength levels with about 1,2gr in me. 750test e 500mg deca
very happy with that. -
haha maybe ill try to eat your diet for one or two days ???? just to see how this amound feels haha
then i need a minicut ???????? This needs years of adaption and training to eat 😉
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Legday very primed for today’s hacksquat.
Upped the calories as the weight went down to 115,7kg
So we are now at 5300 on training days
and restdays 4500. -
Mobility in every way is very important and very very often neglected when it comes to hypertrophy.
Work on both as you get more mobility you will get deeper into the stretched position.
Look up some hip mobility work on youtube there are tons of very good videos up there.
Just one little quick tip don’t overstretch it everyday and don’t go too far stop where it starts to become painful. Over time this will do the rest for you and you will get more mobility combined with more strength. -
Resting up today nothing major on the plan for today. Which is my favorite ???? So I can just rest eat and sleep and achieve big goals at tomorrow’s legday????
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If my top set on incline bb benchpress is 160 in a range from 5-8
60kg for 15
100kg for 8
120kg for 5
140kg for 3
150kg for 1-2
160kg worksetAs the weight is increasing the reps are falling and I never hit any kind of failure in a warmupset
to just be ready and get used to heavier loads before the set. So the jump from last warmup to workset isn’t that big????
Hope this helps 🙂 -
Very good pushsession today:)
Seated cable flyes 2 sets
Decline Hs press 5ppsx8, 6ppsx3, 4 1/2ppsx10,
Gym80 shoulderpress 90psx5, 65psx10
hs lateral machine 3sets high rep
spotopress 2 sets
overhead ext on panatta machine 2 sets high rep
db curls ss db sideraises 2/2 -
Smithmachine squat imo a go to if you have no hack
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Superb session to come back into the gym today
all submax work
hs iso lateral pulldown 2 sets
deadlifts 2 sets
chest supp tbarrows
cable pulldown
reardelt raises
high cable curls
db sideraises -
So from 24.02.20 updated cycle:
750mg test e a week
500mg deca a week
6ius gh a day
12,5mg aromasin e2d
that’s it 1,25 gr a week.
Basic and simple as I like it ????
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It means train like you used to
train.
The main part of athletes on here train low volume high intensity.
Intensity depending on each and every set. Give it all you got in each set that’s what we mean if we talk about intensity. At the most part of my training I don’t use forced reps . So intensity here doesn’t mean intensity techniques.
The volume depends always on how you can recover from it. Use a logbook and it will tell you where to go. -
Another restday :/ but feeling slighty better today if I feel
better tomorrow I maybe go in for a pumpsession but we will see. -
When a bodypart is behind let somebody check your execution first. Then think about recovery, more frequency or volume. You can hit chest 3 times weekly if you don’t hit it properly everything else around will grow and chest will stay a weakness. Also if you hit it too often and can’t recover from it not optimal for growth.
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Another restday due to being sick. No training just resting and trying to heal as fast as possible.