[Dawid]

4 days left to stage, today is a rest day. Morning Steps and posing completed, gonna do 2 more posing sessions later in the day. Time to relax, carbs got increased in the last two meals by 100 g of cream of rice, food flies by so cool 🙂 Perhaps gonna go to the cinema, depends whats in schedule he

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Youtube channel - Dawid Czechowicz

[Dawid]

Todays pull is done, it was a good session I’ve got to say, had some laughs since a guy approached me (I live in Poland) his english skills were really poor(came from erasmus students exchange from Spain to Poland) with phone in his hands and spanish translator which said “Do You compete? Your body is beautiful” lol. Kinda weird, but cool at the same time.

Hammer iso pull down using a d handle lat bias 12-15

chest supported tbar row
10-12

Cable row lat bias
10-12

Single arm prone d handle pull down
12-15

Wide grip pull down 10-12

Rear delt pull down
10-12

Single arm d handle cable curl facing the stack 8-10

Second set face away from the stack
12-15

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Youtube channel - Dawid Czechowicz

[Dawid]

Leaner and fuller today so no changes implemented

Steps, posing, abs done, pull goes in later

Check in photo 5 days out

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Youtube channel - Dawid Czechowicz

[Dawid]

Yea Man max 2 sets in the isolation work not going crazy but i myself rather stick to one ? people have this mindset of depleting before carb loading cmone – after 20 weeks of diet u arent depleted u must have done something wrong

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Youtube channel - Dawid Czechowicz

[Dawid]

Peak week begins, we are 6 days out from Budapest.
Feeling good, tired, but good, we all know that part so 😀

Not many changes, all of the saa stays the same for now
Water is up 1l
Salt is same – 10g, Kuba knows how do I react to bigger ammount

Added some carbs, decreased protein alittle. Digestion is on point.

Today – push

One set per ex. with the same effort, no forced reps, no extenders, just simple sets.

PUSH 1 chest dominant

Low incline smith machine press – 1 set of 10-12
3

Incline Machine chest press – 1 set 10-12

Dips with 2 second pause in stretch –1 set 12-15 reps

Pec dec
8-10

Overhead tricep cable extension 1 set 15-20

Cross body tricep extension 1 set 12-15

Single arm cuffed side lateral – 1 set of 15 reps,

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Youtube channel - Dawid Czechowicz

[Dawid]

Last leg day is done. Good session with rep in reserve, was fun, my friend came to help, prepped him for masters Polish national where he took 3rd.
Happy day aswell my friend and client Maciej takes his pro card in eliteifbb wins overall and shw.

Todays session :

Dual arm cable curl facing in the stack

10-12 15

Adductor
12-15

Seated ham curl
12-15

hack squat
10-12

Single leg Leg press
10-12

Single leg standing ham curl 10-12

Walking lunges 20 steps per leg

seated Calfs
8-10
12-15

Once we fill up its gonna be fun. In Kuba I trust 😀

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Youtube channel - Dawid Czechowicz

[Dawid]

I am here since like 4 years lol 😀 just wasnt posting that much =) thank You bud. Goodluck!

Today is last leg day, gonna post later about it, feeling rly depleted which is GOOD.

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Youtube channel - Dawid Czechowicz

[Dawid]

Insane look this ?

?

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Youtube channel - Dawid Czechowicz

[Dawid]

Yes brother ill try to get more english ones once prep is done

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Youtube channel - Dawid Czechowicz

[Dawid]

8 days out
Non training day, so lower kcal
From tommorow on we reasses and begin the peak week
Gonna try to sleep as much as possible, recording podcast with Jamie within 20 min which Ill post this week on my Youtube – Dawid Czechowicz, theres a playlist conversation with pros if anyone is interested

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Youtube channel - Dawid Czechowicz

[Dawid]

How do I know when to move onto a PPL from my Upper lower split, I’ve been training for 6 years and have difficulty recovering from sessions at this point.

Isnt it Jordans post to show his journey? ? theres like a whole different section where You guys can q and a

Instagram - Dejwikkk
Youtube channel - Dawid Czechowicz

[Dawid]

Last heavy session done – pull with additional hammies work.
We are definetely in best shape ever, and still 9 days to go.

All of the remaining sessions so
tommorow is off then
legs
push
pull
Off
push
pull
off

are going to be deload with 1-2 RIR

Whats done is mostly done, few more days and once we carb up – I am sure that we will bring better package than last time.

At this moment I dont care am I flat, am I holding water, it’s all a part of process. Weight is getting to where we were before on stage, so I will come sharper, and that was a goal.

Pull and ham

Seated leg curl
2 sets
10- 12

Lat activation

Single arm prone cable pull down lat bias

1 set
10-12

2 set
12-15

Single arm cable row

Set 1 8-10

Set 2 12-15

seated row – upper back bias

8-10

10-12

Lat pull down using d handles semi pronated grip upper back bias

Set 1 8-10

Set 2 10-12

Rear delt row –

10-12

12-15

Single arm cable curl

Set 1 8-12

Set 2 8-12

Single arm dumbell concentration curl
10-12

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Youtube channel - Dawid Czechowicz

[Dawid]

Typical morning woke up > Photos > raport to Kuba

Everything is rolling into right direction, embracing the flatness that came this week, we are on the right track. 10 days left.

Today was a push session. Everything was going cool till the last ex. where I just feelt like all the strenght was leaving my body which again is a GOOD SIGN.

So depleted, but happy, since all of the main lifts remained strength, managed to even add a rep here and there which makes me happy considering that my execution is getting better. It’s not the time to push as hard, its time to be smart.

PUSH 1 delt dominant

Dumbell side raise – 26kg x15 24kg x13

shoulder press neutral grip – 70×11 50×14 (machine idk if thats kg or what lol)

Seated chest press – stack x9 110 x 12 (machine setup as up)

Close grip hammer press – 165kg x9 120kg x14

Incline press up 1 set rest pause set total 50 reps

Lying lateral
12.5 x13 10x 14

dual rope push down – 37.5 x13 35 x14

Overhead tricep machine
– 12/5×11 7.5×19

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Youtube channel - Dawid Czechowicz

[Dawid]

long half life, start at 20 and increase as slowly as possible, going over 100 seems quite an overkill. Increase by the lowest ammount aswell, take it with first meal and thats enough – dont split the dosage

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Youtube channel - Dawid Czechowicz

[Dawid]

First thing what we have to take into consideration is did You do Your check properly?
what do I mean – day before – did You take day off gym? What was Your last meal?
How is Your diet/water intake. When we know that – then
Did You do Your bloods fasted? Drank 0.5l of water atleast prior?

Then if yes

creatinine levels are highered and egfr is kinda low way so – Astragalus at high dose, but the root.
not the cheap one.
Water intake – up it. THE WATER, not zero coke and so on.
If You are a 100kg guy 5-6l of water is minimum.
Astragalus – do 3g – split into 2 dosages am pm
prolactin – 1/4 cabaser gonna take care of that, once, dont take it more because You gonna kill
Your prolactin totally.
Estradiol is low, but well, You prolly are post pct since ur lh fsh are working.

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