[Kuba]

Sessions

Single arm pull down

Upper back prime row

Single arm prime row

Upper back / lat row

Pull over

Reverse pec

High cable curl

Prime curl

1 set across 2 sets rear delt

Adductor

Seated ham curl

Sldl

Lying leg curl

Rodgers squat pro

SL Leg press

Calf raise

1 set across 2 set on calf

Hi bro. At this moment you are training the whole posterior chain together ?[/quote]
Yes bro.

I leave pull days for upper back lats and rear delt then hamstring day has the hip hinge for erectors and glutes / ham

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[Kuba]

Hey Kuba!

Around a month ago i was doing RDLs and adductions on leg day, nothing heavier than usually as I wasn’t feeling my best, but everything felt fine, was a good leg day. Then on next leg day when I wanted to do RDLs again i felt a weird pain when i streched my hamstrings, under my glutes and stopped imiadetelly. Then I kept getting that pain under my glute when walking around in a faster pace. Then after around two weeks the pain moved to behind my knee, it felt hard to fully straighten that leg and it hurt when i got up from a squat and when walking, it also hurt on the leg press.

I got an ultrasound, doc said I have micro-tears in my adductor, and the pain is radoating toward my knee, but I think maybe it’s a problem with my hamstriung as well?

Any tips what I could do to help it? Doc said two months off training, but i feel like stopping completly is not the best idea.

Two months of training is stupid, I would go in and do what you can. Get plenty of blood in your legs. If there wasn’t any bruising it is a case of getting it filled with blood moving around and doing movements that do not cause you any pain

Tb 500 and bpc into the area would also help

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[Kuba]

I have never heard anyone needing to take that long off from having their nose done. Few weeks at most

Keep your protein intake high you won’t lose anything.

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[Kuba]

Good evening

Very good push session done

Incline smith
Cybex flat
Prime flat

As main compound movements.

This session felt perfect. Now we run it up, slightly higher incline is a fuck ton more challenging so once I take that up to 4 pps plus it’s going to be absolutely solid.

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[Kuba]

Rest day today, everything smashed nice and early – 2 clients peaked and looks like winning one in Canada one in USA. Both absolutely on the money so I am over the moon. Season starts with 2 wins fingers crossed.

Weight 266.8 today –

Cycle
400 test 700 primo

Diet change n3 26/05/23

This will really see me shfit to get tidy over the next weeks before we need to push harder. Plan is to get pretty damn lean then push up nicely to 280+ before prep starts in jan.

Steps 6000 daily
Cardio rest day only 20 min stairs

Diet

All weights are raw uncooked

M1 –
30g whey
3 whole eggs 50g mushrooms
100g rice flake
100g mixed fruit

M2
200g Venision steak
125g rice
100g pineapple
50 veg

M3 pre
150 chicken
150 rice
20g honey
100g pineapple

Intra
25g mps max
30g sustain
150 ml pomegranate juice
40g performance fuel
200 ml coconut water

M4 post
175g rice flakes 50g whey iso 150g raspberries

M5
200g chicken
100g rice 50g greens 50g veg mix
50g peppers

M6
50g iso
100g gluten free cereal or rice flake
20g almond butter
150g mix berry

Rest day

M1
200g venison steak
50g rice
25 asparagus 25 veg mix

M2
200g Wild salmon 2 bagels
100g pineapple
25 veggies 25 veg mix 25g peppers

M3
60g iso
75g cor
150g blueberry
100g strawberry

M4
200g chicken
100g rice 50g avocado
25g green beans 25g veg mix
25g peppers

M5
200g chicken
50g rice
50g avocado
25g asparagus 25g veg mix

M6
60g iso
20g almond butter
100g cor 250g berries or apple

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[Kuba]

It just means an offseason gaining phase.

Push up your bodyweight slowly over time 20/30/40’lhs over 25 weeks ish from a lean start point.

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[Kuba]

It just means an offseason gaining phase.

Push up your bodyweight slowly over time 20/30/40’lhs over 25 weeks ish from a lean start point.

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[Kuba]

Sessions

Single arm pull down
Upper back prime row
Single arm prime row
Upper back / lat row
Pull over
Reverse pec
High cable curl
Prime curl

1 set across 2 sets rear delt

Adductor
Seated ham curl
Sldl
Lying leg curl
Rodgers squat pro
SL Leg press
Calf raise
1 set across 2 set on calf

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[Kuba]

Last de volume session ticked off today and a food drop to get things moving

266 today so weight is up since gh and cycle going in slightly. It even came up to 268.

90 carb down from td and 50 down from NTD

Time to get shit moving now. 3 weeks down, 7 more to run I think for sure.

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[Kuba]

Literally makes 0 difference hud test is test my man. Cyp or en are pretty much identical so I wouldn’t even think about it just run it.

Forsure, I appreciate the response. Is there any difference on how much I should be pinning it? Or any different side effects? I’ve never tried enanthate so I just want to make sure I don’t react differently [/quote]
Daily shots always see less sides as you get a better peak of hormones, if you can do daily or eod is always best

Pin as little as possible. Same dose as you was going to run

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[Kuba]

Hey bud

Can’t diagnose anything based of this correctly.

We would need to see what’s going on with your lifts and much more info than this bud

Best bet is going to see someone in person to get it looked at

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[Kuba]

Literally makes 0 difference hud test is test my man. Cyp or en are pretty much identical so I wouldn’t even think about it just run it.

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[Kuba]

Your going to have to accept some fat gain will happen key is Not overeating and seeing a slow steady rate of gain.

That’s key for staying tidy, people get fat from going in on big cheat-meals it’s simple. Control your eating and also control your rate of gain.

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[Kuba]

I would use a cable press as chest isolation work

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[Kuba]

Feeling incredible since I got back, everything is clicking nicely. Work, routine, training has been tremendous. Can’t remember last time I felt this good, probably helps coming down to 265 now where I am like fucking lighting fit haha this is how I need to make 280 feel next time up so I think il need to go 285 ish.

2 sessions done at de volume 1 more to go – first 3 sessions back I wanted to run lower volume and work back up so I am super Uber fresh.

8’weeks of diet more planned I need it to be a very lean 245

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