[Kuba]

271.2

Upper

All time lifts across the board. Very pleased, lower tomorrow then i will Likely take 2 days rest back to back, no deload needed just an extra day to create more room to keep this momentum going without my knees giving in. Something Dean suggested today so I will for sure run it as it makes sense.

6 weeks left of this push before pre prep phase. Mentally I am already in prep i was the day I stepped off stage last year

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[Kuba]

Yes around 30/45 min window is best

T3/4 taken together to mimic your natural production, that’s how all endos prescribe it, first t4 and then t3

Gh downregualtes t4

Constant dieting will see your natural thyroid take a shift, we all use some t3/4 in prep and in offseason mostly to maintain favourable metabolism, adjust doses based of blood work.

( I don’t use it to drive fat loss I use it in replacement doses to maintain metabolism not speed it up )

Healthy thyroid bounces back quickly when one isn’t binging and then over restricting, when people do that and try to come off thyroid at same time that’s what causes issues commonly

Easiest way to recover thyroid after use is higher carb intake & gaining bodyweight.

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[Kuba]

Ok it seems there was all the reason to get blamed. I see I was wrong and won’t do it again, will respect the time and energy he takes to coach me too. Apparently there is a huge difference getting shredded and getting stage ready, which I will have to also respect. Thank you guys, I needed this “tough talk”

Yes there is a huge difference, also how you get there matters.

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[Kuba]

271.8 rest – same weight holding.

Not my heaviest but it’s certainly my best,

Lower –

2 curl 2 push down
2 leg curl
2 leg ext
2 seater
2 hack
1 Rdl
2 calf

same session rinse and repeat, second set of hack hanging in there, I will be doing wall sits again to keep connective tissue stronger and likely run an ice bath today on rest when I do my sauna, don’t care what goons say about it impacting growth, if I can repeat quality sets without my leg sorness being a limiting factor I will grow more.

Happy with progress, need to keep moving now 🙂

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[Kuba]

Outline your set up and I can review it for you bud

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[Kuba]

If you was waking up feelin wired and not able to sleep that is your estrogen crushed

Not a dosage issue but more so ratios

Mast doesn’t lower e2 Eq does, this is why you feel better

Keep test and mast as is

Increase mast 100’mg test 50’mg next time you try to go up and assess response

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[Kuba]

Post workout slin doesn’t make much sense you are already going to be in a state where uptake is much higher from training alone

Fast acting slin I do not use anymore, it drives more and more insulin resistance with very little actually tissue added from it, lots of water& fat sure but not actual muscle

What dosages of lantus do you suggest starting with[/quote]
10 iu covers around 150g carbs

I would consider 5-10 iu when carbs are at around 400/500’daily

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[Kuba]

Salt is way too high especially if you add seasonings & seauces

Add magnesium 600-1000 mg ( elemental ) spread across day with meals

Switch salt to low salt ( half sodium half potassium and do 2 g with meals – reducing salt increasing potassium and adding magnesium will help with electrolyte balance)

Increase water to 5 L

Add 5-10 min walks after meals

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[Kuba]

Sounds like you are having too much salt or gained too much bodyweight

Show me your diet
How much salt are you adding ? Reduce it and increase potassium if it’s high

Water intake also bud ?

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[Kuba]

Yeah you need to get your shit together

When you step on stage and get beat by someone who can adhere and not eat shit when not needed

You’ll look back and think twice

He’s right

I agree with Jordan

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[Kuba]

Thanks Kuba! Your log actually motivated me to ask the question, I see you do the same session everytime, over and over.

What do you think is the hardest about it? The physical part, being the ability to progress? Or the mental part, of not switching up if it gets hard?

Mentally most people cave, it’s hard and mentally challenging more than physically

Your body can take a lot more than you think, more than most think

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[Kuba]

Kuba reading your IG post regarding 15 sets per session I am guessing working sets.. how many warm ups across the session?

Upper for example I will warm up on pull down 2/3 warm up sets and my smith 3/4 warm up sets and maybe a potentiation set ( heavier single before my work set )

After this I take absolutely 0 warm up sets, I’m already “warm” I do the same movements I know my exact settings to seat heights & positions , this is where most shit the bed and end up doing a ton of junk volume warming up for every exercise accumulating tons of sub max effort sets.

Sometimes I may touch rep on a movement if I really need it but that will be down to me knowing I may not be able to perform for whatever reason other than that it’s all just wok sets with 3/5!’minutes rest between each set

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[Kuba]

Hello Kuba. First of all: Thank you very much for the content here. I’ve learned A LOT from you and JP.

How long does a training session take you right now? I’m also training u/l/r and i need about 2h to complete a session. And do you run only one rotation at the moment? If yes, may I ask you why?

Around 2 hours but I could do it in far less, I need long rest periods between all sets with where i am so I take the piss once I’m in there.

One rotation as that’s the most effective, more frequency between lifts builds more skill and leads to more effective sets accumulated, I need less warm up sets and I am able to attack sets without any issue.

Biggest hurdle for most with this is people need novelty instead of chasing progress.

Some people need more rotation some don’t do what works for you. I do what I need to do to get every ounce of progress I can

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[Kuba]

You need more when you need more, I know it sounds odd but that’s the reality

If you go up too fast you won’t see benefit, if you feel shit and training isn’t good then you are not going to grow even with higher doses

Everyone has their own tolerance levels, as you grow I do believe you will require more and tolerate more better but that is when it’s needed and you are not seeing negative return from higher doses

Another issue may be just a large jump, even now I will go up 200/300 max 400 mg at a time in most cases.

Titrate up slower and see but at the end it the day your ability to train & eat is the key to progress.

It may also be compound choice, I find some just don’t tolerate mast high then on other hand I have clients who can do up to 2 g of it and feel epic with lower test lol

More does more until it doesn’t

Th right environment for it is key

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[Kuba]

More variety than A/B rotation is counterproductive, best way is 1 set up rinsed and repeated.

If I was limited in kit I would run just the one rotation you will see far more progress this way – downside is that it is legit fucking hard, hence why most don’t and can’t run it as they are not patient enough and don’t work hard enough to sustain progress

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