[Kuba]

As long as it isn’t freezing temp you’ll be completely fine, you might just want to warm up the oil before tou shoot it – when you load up the barrel put it under your armpit

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[Kuba]

Good morning solid start to the day, steps & cardio done: both are feeling less painful now so I’m actually pretty happy with it.

275 solidified now, it certainly looks a better 275 than it was few weeks ago. Will see how todays food feels and we can push on from here.

Push today so looking forward to trashing the smith..

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[Kuba]

Some people are extremely resilient, personally I don’t think anyone should / needs to go completely zero carbs. If they do they probably haven’t set the pre prep pause as well.

Most of the time it comes down to resilience and ability to adhere, when it gets to a point where you know the athlete can’t adhere anymore that’s where you can implement a diet break

In this instance, bring them down then maintain and re build the calories then diet again if someone is out of shape.

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[Kuba]

Hello Kuba,

Would u mind looking at my exercise selection:

Low Inc Db Press

Machine Press ( similar to HS)

Dual DB Row

Neutral Pulldown

Single Cable Row

DB Lateral

Pushdown

Curl

Adductor

RDL

Lying Leg Curl

Hip Thrust

Leg Press

Single Leg Extension

Calf

Looks good, instead of dumbbell row I would opt for chest supported row – you have RDL in your session for erector work, so dumbbell bent over row there isn’t a good option I’d pick something you can brace into instead

Single leg press then bilateral leg ext I see no reason to have 2 unilateral movements in one session on leg day.

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[Kuba]

I wouldn’t, at the end of your push phase. Your appetite should already be shot from pushing adding oral on top 99%! Of the time would cause issues

I don’t ever use orals in the off-season ever I don’t see any need for them at all, they have 0 benefit there. Prep absolutely towards back end

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[Kuba]

Good morning, sleep was pretty poor last night it always is after legs so it is what it is. Had to have a big lay in, woke up late but cracked on as soon as I woke up.

Cardio / steps and chunk or work done m1 little later than usual but doesn’t make any diff will be in bed Earlier tonight

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[Kuba]

If you can get a better feel from leg press vs any squat I would argue your firm needs addressing on the movement

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[Kuba]

Your gaining too fast if lower back is causing issues

300 test 600 mast e2 wouldn’t be an issue at all, id be interested to see what you are actually eating and how fast you are gaining weight right now

Might need to just slow down a little with pushing

What other peers are using ? Any gh ?

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[Kuba]

Very happy with todays session

7 plates for 7 on hack and 13 plates on cybex for 10 with a slight pause, 0 knee pain and felt immense so super happy coming away from the set.

Just need to make sure we keep ticking boxes now and tomorrow once I have done cardio and work I am doing NOTHING but eating and chilling

Really need these rest days so so much, I’m almost perma sore now loads are heavy ish but luckily 0 joint issues – I attribute this to not training like a bellend mainly haha about time.

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[Kuba]

Great physique bud, very pleasantly surprised

Being super critical you could be a touch leaner, keep your doses low and get as lean as you can then push up from there

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[Kuba]

Hey bud can’t see pictures can you email them over to kuba1000@hotmail.co.uk I will then send you feedback here

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[Kuba]

How high are your body fat legend right now ? Any pictures plesse

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[Kuba]

Hey Kuba hope you’re good. Just watched your video on deloads. How do you structure your diet on the 3-6 days you don’t train. Do you just eat your non training day calories on those days?

Yes I eat my normal NTd diet [/quote]

Thank you! Also I forgot to ask. With the cable y raise, you said that JP told you not to do it and do extra delt volume later in the session – if I heard that right. If you were to do that, how would you warm your shoulders up for pressing? Would your side raise variation after pec dec be 6 sets then – since you do 3 of y raise and 3 of regular side raise?[/quote]
I would warm them up through doing my usual warm up sets of my first exercise

No I would do 3/4 sets lateral then

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[Kuba]

Rest day today, very very busy day of work but it’s what we do. Not working in coal mines and I love this shit so can’t really complain 🤣

Legs tomorrow so it’s game time.

Appetite is firing I’m feeling better check in shots are decent so almost time to push up again 280 is getting close now

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[Kuba]

You have a refeed when it’s needed

Leaner you are the harder you need to feed

To start with total increase of 20% of cal from carbs only will do job, as you get leaner / flatter you can push envelope harder

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