Kevin Stütz
Forum Replies Created
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upper lower off is a superb way to kick things off just watch your recovery if you can’t recover from it you might be good off to have more restdays
Thankyou for your advice mate.[/quote]
No problem you’re welcome buddy 🙂 -
feeling a bit sickish today so I will take a few more days off till my throat feels fine again. Proud of myself not going to the gym and doing deadlifts and then be sick for a week or two.
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Hi Kevin, when you highlight exercises in red on your spreadsheet what does that symbolise for you?
These are the mainmoves where I want to make progress at the others are just isolation exercises where I just take note of the weight not the reps.
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upper lower off is a superb way to kick things off just watch your recovery if you can’t recover from it you might be good off to have more restdays
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That’s helpful, thanks @kevinstuetz ????????
No problem happy if it was helpful 🙂
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Restday today as always used for some massage tissue work once a week. Driving to the wholes market for some liquid eggwhites and after that some home office.
Deadlifts tomorrow ???? fear and happiness combined????
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Hey @jimmytonk1 , thanks for taking the time to reply. I appreciate it.
Recovery is better these days. Our youngest daughter is 2 now and generally allows me to get 7 hours of sleep a night!
Training is more intense now, which is good. I’ve stepped back to a upper/lower split, which is strange after years of body part splits.
Nutrition is the area I need to work on. How much of a deficit should I aim for?
The other question is whether my test levels are a little low?When recovery is better you’ve already got 1 point of a few checked that’s good sleep
is very important when it comes to recovering from intense sessions.
Upper lower to start of and also for a fat loss phase is superb imo.
Nutrition is a huge part. But I would check where you have your maintenance levels now and go at least 4-500 below. Try to keep carbs higher to have energy for training and keeps your metabolism higher, reduce fats a little as you have enough bodyfat no need to feed massive amounts of fat, and protein doesn’t have to be higher 2gr per bodyweight.
How you calculate your maintenance calories is as follows:
•basal metabolism= bodyweight(kg) x22
•Maintenance calories= basal metabolism x(1,2-1,9) 1,2=not active 1,9= very activeHope
this helps buddy 🙂 -
11/10 pushday
Shilly-shallying around with reps up and down at 140kg at the incline bb benchpress for a while now. Today every set felt light as soon as I took the bar out of the rack. I just felt like today I own the bar, it’s mine. Usually when this feeling comes around, I know it’s PR time. 152,5 kg first set for a good 5 repper.
After that it was time 160kg for the first time in my life at the incline bb benchpress.
3rd set backoff with 140kg.
Amazing day, accomplished new weights… Now time to eat and recover. -
The thing with soreness can have various reasons:
1. recovery s not on point(sleep, food waterintake)
2. too much frequency
3. too much volume
4. you need a deload or a week off
You always have to
consider if you can hit a muscle group very hard and good you won’t need a lot of sets to build up a solid pair of legs.
Take the logbook as a tool to guide you where you want to be. -
Today another restday???? getting annoyed by these but as long as everything is running this fine I won’t change a thing. Sometimes and as deeper you get into the game it’s not about what you want to but what you have to do.
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I don’t see a reason to split up over the week if you only have 350mg a week maybe inject twice but as you have test e in there it has a half life of 5-7 days a week. too often incetions build up scartissue i wouldn’t advise that skip the test p and go for 250 e5-7d that’s enough
Okay brother, fair enough. It’s not a first time cycle just getting back into it after letting body rest for 5+ weeks… hence the Test Prop as it will kick start the process [/quote]
Yes I saw that but all this kickstart myth is bull in my opinion and you will not profit in any kind of way from doing this as a constant test level are always the best. I am very basic when it comes to juice. But you can handle it like you want to that’s just my opinion ???? [/quote]
Hey Kevin, yeah I appreciate that. It’s because I’ve been experiencing E. D and bad moods and knew that test Prop would help me faster ❤️[/quote]
No problem buddy 🙂 -
Superb legsession today:
seated calfraises
standing legcurls
safetybarsquats 200×4, 170×8
legpress horizontal 2 sets highrep
glutekickbacks 2 sets highrep
legextensions
abd
add ss bw sissysquat -
If it stalls there are a few ways to
go lowet the weight next time and go for more reps. Maybe you need a few days off or it was just a bad day????????♂️ -
Push went very well today.
Flymachine
Hs flatbenchpressmachine
Hs decline press
Hs dipmachine
atlantis sideraisemachine
icarian sideraisemachine
Hs overheadext
Db overhead extNumbers increased happy me 🙂
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I don’t see a reason to split up over the week if you only have 350mg a week maybe inject twice but as you have test e in there it has a half life of 5-7 days a week. too often incetions build up scartissue i wouldn’t advise that skip the test p and go for 250 e5-7d that’s enough
Okay brother, fair enough. It’s not a first time cycle just getting back into it after letting body rest for 5+ weeks… hence the Test Prop as it will kick start the process [/quote]
Yes I saw that but all this kickstart myth is bull in my opinion and you will not profit in any kind of way from doing this as a constant test level are always the best. I am very basic when it comes to juice. But you can handle it like you want to that’s just my opinion 🙂