[Kuba]

Hey Kuba, just read about the holding phase you are planning after your push up.

My question is would you suggest this phase after 25-30 week push up even for a natural athlete or should I just enter a cut phase, get done with it asap and go straight back to pushing up? No show planned for now, just a goal of putting on as much mass as possible.

Natural athletes may need longer phases just holding weight and Strenght, so it works a lot differently. Pushing up to then diet straight away you are just asking to lose muscle tissue

Stay in a productive spot as long as possible hold then diet once new baseline has been achieved [/quote]

Thanks a lot Kuba. How long would a holding phase like that last for a natural athlete? [/quote]
Until we have reached a new baseline and some sort of homeostasis is in place

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[Kuba]

Hamstring dominant leg day was epic, session felt perfect and it felt good to hip hinge again with no issue – dumbbell fits perfectly for now as it allows me to get in a better position as oppose to barbell being fixed so that stays

Adductor x2
Hanging leg raise x1
Seated ham curl x2
RDL x1
Lying ham curl x2
Banded pendulum x1
SL Leg press x1
Atlantis seated calf x2

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[Kuba]

Very good two sessions in the books, slightly less volume so not feeling sore or battered before we get ground running

Pull

Single arm cable pull down x1

Prime upper back row x1

Prime single arm lat row x1

Upper back pull down x2

Cross body pull over x1

Reverse pec x2

Single arm high cable curl x2

Single arm prime curl x2

Good morning Kuba – does it has an specific point, why you switch between lat & upper back work during your back part? Wouldn’t it be “more beneficial” If you kill the lat first and then go to the upper work?

Looking forward to your thoughts ☺️🙏

[/quote]
No it wouldn’t if it did that’s exactly what I would do, i prioritise exercise selection based of needs and resistance profile to get most out of each movement

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[Kuba]

Love reading your log as always. Especially the diet updates. I am curious about your reasoning behind using both Sustain and Performance Fuel intra workout. Any specific reasoning behind this I would love to know. 🙂 Cheers

Hey bud performance fuel is pure cyclic dextrin so I prefer to mix both when using higher amounts in place

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[Kuba]

I was dropping 700-1000 grams a week. The last two days I dropped 1 kg.

That is a sensible rate of loss

If your weight drops faster increase your food.

If it doesn’t you are good, base this of how your body responds after first week at work then see.

Start measuring your steps correctly so you know exactly what you are doing not just arounds

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[Kuba]

Not to any degree where it would be a cause for concern.

Add it in and use it year around – I literally use it year around even in prep

If weight goes up you don’t do anything you continue growing 🙂

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[Kuba]

How much weight are you dropping weekly ?

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[Kuba]

Hey Kuba hope you’re good.

I saw you repost a post from “pre script” on Instagram. Would you recommend enrolling in their courses if I wanted to learn more and become a coach one day.

Yes highly recommend them, if you message them and mention I told you to message to see what’s best for you they will help

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[Kuba]

Hey Kuba, just read about the holding phase you are planning after your push up.

My question is would you suggest this phase after 25-30 week push up even for a natural athlete or should I just enter a cut phase, get done with it asap and go straight back to pushing up? No show planned for now, just a goal of putting on as much mass as possible.

Natural athletes may need longer phases just holding weight and Strenght, so it works a lot differently. Pushing up to then diet straight away you are just asking to lose muscle tissue

Stay in a productive spot as long as possible hold then diet once new baseline has been achieved

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[Kuba]

Hi Kuba,

Would you rather P/P/L or U/L/U for a hobbybuilder training to look and feel good?

If you are a beginner upper lower – slightly more advanced 2/3 years in PPL for sure! [/quote]

Thanks Kuba! Did forget to mention but this was someone training 3 times per week, not sure if that would change anything![/quote]
Push pull legs is by far the best split for 3 day weeks

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[Kuba]

Solid session yesterday back is smoked!

Last 4/5 weeks of pushing up left weight is jumping around a little bit but generally does as I get heavier.

Cardio is feeling easier and I have so much more gas in sessions, I feel very comfortable now at 275/6… hit 278 the other day which is nice but I think we are pretty much at peak now!

Almost time to hold and then diet.

Pull was

Single arm pull down
Single arm row
Prime upper back row
Upper back low row
Cable pull over
Rear delt fly
Bicep curl short bias
Bicep curl lengthened bias

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[Kuba]

Decent push day with Jason, we did some posing after and he looked better than the pics show which is a pleasant surprise, we fixed a couple of poses and it made a dramatic difference to his look.

All we have to do now is fill some gaps and add a little more density to fill out his frame a little and he will be very hard to beat. Especially getting some data on how his body responds in a diet phase already plus having this push up / another little diet and 1 more push up come his pro debut I know we can land him on stage hi 250s possibly even 260. He is edging close to 270 now with glutes still slightly so lots of room to push now! Very exciting to be fair:

Immense session we all put the work in no change to lay out

Stuck on this 4 pps for 6 now for a little while but I am being patient it will come. Just need to keep at it now.

Pull day tomorrow can’t wait

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[Kuba]

Here I would diet break and Deload – remove cardio lower steps slightly and bring up your calories by 20% of total intake coming from carbs

Reduce your training volume

For 7 days then get back to it for 4-5 more weeks to get a little tighter

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[Kuba]

Hey bud shoot me over pictures to kuba1000@hotmail.co.uk as I can’t see these coming up and I will give you more feedback here once I have seen them.

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[Kuba]

Hi Kuba,

Would you rather P/P/L or U/L/U for a hobbybuilder training to look and feel good?

If you are a beginner upper lower – slightly more advanced 2/3 years in PPL for sure!

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.