[Kuba]

Rest day, weight holding, feel better today as I slept decent. Had to kick meg out as she is snoring like a grizzly at moment, no surprise shes 73 kg now and looking pretty large large lol

I don’t feel too fucked, il see how training moves along tomorrow and take it from there. I will probably still take the rest so I don’t bury my self totally, i know auto regulation is best but honestly when you nail it every session the timing is always same for me.

I prefer to work in blocks of 5 weeks all out 1 week re set / Deload. 6 week stints rinse and repeat

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[Kuba]

I rest 2/6 minutes depending on what movement it is, pressing I time my rest periods as currently with how pumped I get if I go in too quick or fucks my set, the same on pull days and leg days.

Pull today – big monster day today lol weight holding mid 260s now in good shape, this week has been hard I’m pretty much perma fatigued but that’s exactly where I need to be and it’s to be expected when getting the fuck after it.

I’m going to bury my self saturday and then probably Deload next week, I can feel it coming now and it’s week 5 now pushing, generally I can always do 5 weeks at my max capacity then it hits me so timing is perfect and it allows me to work in blocks of 6 weeks for offseason & prep.

I will hold my cals in maintenance next week then push on coming back off Deload

I will do 3 days total rest 3 sessions at 50% volume and this will see me ready for another 5 weeks going at it all out.

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[Kuba]

Thank you Kuba and everyone who commented.

Past 2 days I have used Kubas suggested protocol and my morning workouts have been amazing.

Much fuller , pumped , stronger , lighter and more energy.

No full gut feeling no bloat no digestion issues no gas dont feel sluggish and weighed down.

Again thanks guys !

Glad it helped bud! It’s my pleasure

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[Kuba]

Hey bud

Here I would do

50g cyclic dextrin ( if you can get Jp mix sustain and performance fuel for best uptake )

30g eaa 5g creatine glutamine and creatine 300 ml orange juice 500 ml water – all upon wake at 4 am – take your caffeine – drink water until gym time then just as you do first working set – same drill again without juice

Highly appreciate your response Kuba ! Thank you !

Just to clarify something if you dont mind.

So basically , No more baby rice and no more Whey?

Just get up at 4am Have that drink mix you laid out for me

keep drinking water then around 4:30am Drink my pre (caffeine/pump supplement)

5am arrive at gym warm up then start sipping the same drink mix without orange juice soon as I get into my first working set.

Also what do you think about the carb loading night before with last meal, bad idea or might be helpful?

Thanks again!

[/quote]
That’s correct bud – calorie dense meal pre bed would be a great addition on top of this although being honest – all your meals across day will do that nicely if you are in a surplus – if you was in a deficit this would make most sense for sure

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[Kuba]

I’d your ready you can start 2 weeks out

I like to start peak 6/7 days out across all cases, peaking is about managing fatigue – you can’t really manage that in a 3 day peak hence why all SMOLL people are bragging about dropping weight from 1000s grams of carbs – it’s the silliest thing in world – they are just burning through food as they are so so fucked 🤣 not actually filling anything up or improving the visuals.

Taper / lower expenditure
The same with fat burners
Re introduce cals
Manage the look on daily basis and make appropriate adjustments.

How to peak 101 and look better, or you can do the kitchen sink approach and try to do it all at once in 3 days and hope for best!

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[Kuba]

One last question regarding LANTUS insulin, can we take it in the morning when we wake up if we don’t eat carbohydrates at the first meal, but then eat them at every other meal?

Thank you for your answers.

Yes it makes 0 difference

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[Kuba]

One last question regarding LANTUS insulin, can we take it in the morning when we wake up if we don’t eat carbohydrates at the first meal, but then eat them at every other meal?

Thank you for your answers.

Yes makes 0 difference

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[Kuba]

Push day – weight holding! Running pics 2x per week, tomorrow another check in day so we will see how situation is looking I feel leaner and certainly a bit more vascular in areas too

The same session on cards, I have some decent numbers to hit today so happy days.

Y raise
Incline smith
High inc dumbbell
Dip
Incline Cable fly
Single arm lateral
Push down
Overhead extension

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[Kuba]

Hey bud

Here I would do

50g cyclic dextrin ( if you can get Jp mix sustain and performance fuel for best uptake )
30g eaa 5g creatine glutamine and creatine 300 ml orange juice 500 ml water – all upon wake at 4 am – take your caffeine – drink water until gym time then just as you do first working set – same drill again without juice

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[Kuba]

Rest day. Weight is holding, pretty easy day today,

work cardio steps, work physio chiro and chill

The usual drill, rest days I like to box as much work off as possible and switch off during the evening. I make sure all tasks are done and we can just chill recover ready to attack tomorrow.

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[Kuba]

Hey Kuba. Soon finished with my second show. Ill be taking some time on trt and start blasting again once my bloodwork is g2g. Looking to add calories slowly back and stay quite lean, and not get too fat anymore. Bf is measured to 3,5% with calibrated bf caliper 3 weeks ago. Ive done various cycles before, tried mostly everything, had gyno surgery. My concern is that id like to really push it this year and try gain as much mass as possible while staying lean and do minicut if i get too fat. I do aromatize quite easily and progrestone gets very high using tren or nandrolone. What can i do to prevent this to go grow as much as possible?

Would low test high deca/npp with primo be a good option? Or should i do moderate test with high primo? Or low test with little nandrolone and high primo?

Tired of these gyno issues..

Will also be using hgh, will also add some insulin once i start pushing the carbs high again.

Drugs are simple, they won’t do all the growing. Training and accuracy across your nutrition will, if drugs mattered that much everyone would be huge – they aren’t they are either fat or small.

Test
Primo
Gh
Insulin

Take as much test as you can handle without sides

Then fill rest with primo for dosage you need

Nandrolone / tren I keep at very low doses of 100 mg per week – that option is there for you to explore if your risk vs reward is there

It’s literally all you need to
Get big big. Dose appropriately to your goals / size

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[Kuba]

Legs –

Slight reduction in volume – took back off sets away from leg press and sldl – took progress across all lifts – leg press held but better reps so we take the wins!

Adductor x2
SLDL X1
Seated leg curl x2
Leg extension x2
Leg press x1
Single leg curl x2
Single leg press x1
Seated calf press x2

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[Kuba]

Hi Kuba, awesome YT channel you have. I do not hav wrist cuff, so will be using normal cable handles for 1 arm crossbody pull down., am I suppose to use a supinated grip or neutral grip?

Semi supinated is best, you can’t really do it properly with just a d handle so order some cuffs online

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[Kuba]

Rest day busy one with clients competing internationally last 2 night sleep has been off too can’t switch off for hours so shutting things down early tonight and unwinding properly.

264.8 today, will let this hold for 4/5 days then I’m going to push on – I know I can hit 280 decent before I wrap this push up so I’m going to make that shit happen no matter what.

I’m pouring everything into this as I have done since I stepped off stage last year, nothing less will do. I know I can only do this for so long so I refuse to do this half arsed and I won’t do this to my self I couldn’t live with my self if I got to end of my career knowing I didn’t give my all so – all systems fucking go as always

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[Kuba]

Diet change n5 07/09/2023 push up

Still hungry on this set up and body comp is lean ish so room to go up at least 15 lbs

265 holding out nicely

Diet

All weights are raw uncooked

M1 –
40g whey isolate
4 whole eggs
50g mushrooms 25 peppers
100g cream of rice
100g blueberry

M2
100g fillet steak
125g Turkey
100g rice
100g potatoes
100g pineapple
75g veg

M3 pre
200g chicken 30g veg
150g rice
100g pineapple
100g banana

Intra
25g mps max
20g sustain
45g performance fuel
200 ml coconut water

M4 post
150g rice flakes or cor 60g whey iso 150g raspberries 2 rice cakes

M5
225g chicken
100g rice
50g greens
50g peppers

M6
225 steak 50g veg
100g cream of rice
150g mix berry

Rest day

M1
225g venison steak
50g oats
25 asparagus 25 veg mix

M2
225g chicken
100g rice
50g avocado
25g asparagus 25g veg mix

M3
225g chicken
100g rice
50g avocado
25g green beans 25g veg mix
25g peppers

M4
70g iso
100g cor
250g strawberry / raspberry or fruit mix

M5
200g Wild salmon
100g prawn
100g rice
100g pineapple
25 veggies 25 veg mix 25g peppers

M6
70g iso
20g almond butter
100g cor 250g fruit mix Sainsbury

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