[Kuba]

Drink more water – add vital support am and pm

Watch your electrolyte intake

Don’t get fat

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[Kuba]

Hi Hilly,

Final meal training day is:

– 70g oats

– 10g chia seeds

– 1.5 scoop protein powder

Final meal rest day

– 80g oats

– 10g milled flax seeds

– 80g banana

– 1.5 scoop protein powder

Salt intake daily

– 4g sea salt

– 6g low salt

Roughly 1.5g of that mix goes into final meal

Yeah mate no issue with falling asleep, I used to need to read to help fall asleep now it’s just roll over and give it a few minutes

Often enough I wake up needing to pee but sometimes I’ll just wake up

Cut fluids off at by 7:30 last pee just before I go to sleep

Cut fluids earlier add extra salt or baking soda to last meal will help a ton

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[Kuba]

Increase test and lower Eq

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[Kuba]

John
261 – weight holding expecting a nice drop next few days if not il push on

John – mine sits at around 240 on bloods , I couldn’t care less what that reading says , I feel better with Estro slightly higher always so I let it get higher 0 downsides for me

No I kept lantus in I use a low dose year round

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[Kuba]

It’s not worth using having it pin this much imo

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[Kuba]

Split isn’t really important it’s more so how you program it

PPL

PPL UL

UL variation

All splits imo that can give you biggest bang cor your buck

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[Kuba]

You will train back in upper it may affect bracing but that’s it

SLDL does not train upper back or lat directly , just your lower back ( erectors ) your upper back and lat work doesn’t not train erector directly

Don’t over think it and run it on either lower day 1x a week

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[Kuba]

Cod or prawns

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[Kuba]

Get it seen to asap if it’s swollen badly at hospital they will give you antibiotics

Longer you wait worse it can get

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[Kuba]

261 rest – back to work today

1060 carb yesterday brought me back to baseline , not fatigued at all feel great and sleep was good so back to work today

Big week of progress to tick off, routine is perfect atm and I’m very productive so living the dream right now. Body is in a good place we keep rolling.

Posing rounds today x3 and check in after a block of work & steps

More work after m1 for second block and then tissue work.

Busy day today but will totally switch off 3 pm onward after work & podcast

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[Kuba]

Rep range is pretty relevant

It changes volume , set of 20 to failure is not same as 6 for recovery with higher frequency work

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[Kuba]

258.5 big drop, 1100 carb in today – little more than last time as it didn’t do as much as needed

Will do pics tomorrow – excellent leg day no real pain

3 seated leg curl
2 leg ext
2 leg press
2 hyper
1 glute single leg press
2 calf

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[Kuba]

260.5 push

Check in day.

less sleep woke up early full of energy no issue, tremendous push day

Rehab stuff first ( 5 minutes)

2 cable fly
2 incline strive
2 flat prime
2 lateral
2 push down 1 overhead
2 behind back

Perfect session

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[Kuba]

260.5 lbs pull

Perfect session, introducing a new rotation, felt solid, few things I need to work on to get better from here.

Few changes
Single arm pull down 2
Wide grip assisted pull up 2
Tbar 2
Extreme row 2
Single arm row 2
Reverse fly 1
Prime curl 2
Reverse curl 1

Posed Pwo added 1 round after push and pull , will go to 2 rounds as of next week Pwo

Check ins now 3x a week 3 rounds posing

Turn up the heat a little

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[Kuba]

4/5 weeks you can go more aggressive here

Id drop 600 calories both days

Increase SLu to 1 mg split 500/500
Fasted & pre

Steps take to 15k

You want to get it in and out so slow here or small changes won’t cut it

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