[Kuba]

Hey guys, it’s going forward 🙂 Quick question

Has anybody bought pieces off: https://www.instagram.com/thegymguy13/

Heard a few things and am wondering if he’s legit or I should be careful.

Thanks in advance

Always be careful with insta links

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[Kuba]

Are there any adjustable-bench brands to recommend?

Atlantis. Sturdy and not too tall for if you do a cable row/pull (with other benches sometimes you can’t see over them when they’re upright).

Or something similar.[/quote]
If you have a big enough space we may need to do something 🤣I have lots of kit in storage

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[Kuba]

258, push day, I want to see 265 without any changes before i crank things up again and I think we are on the way, last time I was 252 softer at this exact point in my offseason push so I am excited to keep this rolling up now.

Sleep has been incredible and my RHR has dropped significantly last 2 days, more productive again and feeling light at this weight.

Push

2 cable fly
2 incline smith
3 flat press
4 lateral
2 overhead extension

Same session just re jigged a little

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[Kuba]

Am & pm is best with before m1 & before m6 for me

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[Kuba]

Powerlifting training isn’t done to close proximity to failure

Low reps, accumulating sets and periodising lifts & sets

Both training is totally different

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[Kuba]

Excellent pull session, 257.6 today so I’m pleased, lean full & strong

First movement back, very much the same movements mostly, exc 1 i did citadel pull down instead of cable.

Other than this all same.

2 single arm pull down
2 Cybex row single arm
3 prime row
2 frontal plane pull down single arm
2 shrug
2 reverse fly single arm
2 bicep

Push tomorrow

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[Kuba]

At your bodyweight cardio isn’t doing much for calorie expenditure, you have to accept your food will likely get low it’s unavoidable to get in shape

Bring up your steps, add some cardio and cut overall calories by 20% from carb mostly and some fat

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[Kuba]

White bread, sourdough from shop… it’s all processed, doesn’t matter if you can digest it

Sourdough from shop is the same as other crap tbh

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[Kuba]

Honestly if a movement is good repeat it, I have 2 variations I stick to solely, I don’t really change movements, I could honestly
Run maybe even 1 variation if I’m honest

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[Kuba]

Vit d first thing in morning

Magnesium am & mid day and pre bed with meals

Omega split with meals vitamins & mineral am

Curecoming and ash pre bed

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[Kuba]

500 mcg am and pm of them all bud would be ideal, higher maybe for first week then drop to that

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[Kuba]

Use a higher g needle, your likely using super small ones.

It’s all same shit just different price tags, purities and strength

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[Kuba]

Increase your water & steps you will notice some water drops off instantly

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[Kuba]

Back home and straight back to business
257 – condition is good, best I’ve been at this weight so I’m pleased.

Back to my usual routine, early wake tons of check ins, activity, core work & posing done then back to check ins before m1 7:30 and tissue work.

Starting week with a productive day always sets me up well. Back in gym tomorrow

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[Kuba]

Dubai, epic place but it’s really lacking good gym space to standard I want and need, something to think about

Bodyweight holding at 257 had some productive sessions out here, sleep hasn’t been best but hey ho crack on and work.

Did upper lower – trailed it and I will revert back to PPL as it’s just unrivalled for what I need currently

Last training run my vol was

13 pull

12 push

10/11 legs

This time

15 pull

13 push

12 legs

Extra vol added for

Lat

Chest

Quad / ham

Game on – will go over each session as I go, cycle stays as is I want to hit a tidy 265 / 270 before I take another escalation to take me over the jump

Nice to read you had a good time in Dubai. Would you consider opening your own gym in Dubai? Maybe with a capped number of members?[/quote]
That’s exactly my plan 🙂 will make it happen

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