[Kuba]

Back in with push, certainly felt a little de trained coming back off the days off. Not the most ideal but decent session all in all, numbers were down but to be expected as last push was like 8 days ago.

Big learning point again, taking longer away sometimes actually does the opposite to what you want it to do.

Back to my trusty Deload methods for future and none of this resting bollocks lol

Every time we try a new split
Back to the goat we run now
Every time we try anything new we get back to set up we usually have.

Don’t fix what ain’t broke

Anyways still hit 4 plates and 2.5 kg for 5 ( 1 rep down ) but way better reps so il take that

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[Kuba]

Hey mate, thanks for the guidance as always. Yep Dave is absolutely the man and will get booked in with a full panel. Once I get my results I’ll post and if could get further guidance that would be ideal.

Have an awesome week mate

Yeah no issues at all bud!

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[Kuba]

Hey bud, use it until you are lean enough. There’s no rules but certainly would avoid running clen for longer than max 22/4/5 weeks at a push, starting at a low dose and titrating up as needed.

Most don’t need to supplement with anything, just stay hydrated with plenty of salt & water

What are you planning on doing & what’s the goals with clen use ?

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[Kuba]

It’s impossible to achieve meals with zero carbs and zero fats unless you literally just have egg whites

Whey protein is based on milk. Any reason for limiting your diet this much ?

You will struggle hitting all your micronutrient needs without a variety of food sources, not only it’s going to limit your progress but it will certainly not be the best from a health standpoint.

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[Kuba]

Hi Kuba, hope you’re well mate.
5 weeks post first cycle which was 16 weeks 300mg test e and been on trt at 150mg since around 1 year ago, which was as a result of below range test and oestrogen scores. Going to get bloods done with Dave at Eval as I used him last year. Question is, what blood work would you recommend? Test and oestrogen, full hormone, full panel? Planning to also do bloods again at around 6 week mark when jump onto whatever my 2nd cycle is.
Much appreciated and thanks!

Hey bud

Awesome mate Dave is class, now I usually have full athlete panel done. If you get bloods done once every year or 6 months that’s the one I would go for.

As comprehensive as possible and then compare your blood results with last lot each time you run it. That’s the best way to go for me personally.

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[Kuba]

Epic first session back, I don’t think hinges can go back in just yet. I think I still need to let recovery catch up and own this bodyweight better before I actually do run it.

Session was a de volume –

2 adductor
2 leg curl
1 pendulum
1 lunge
1 leg ext
1 Seated leg curl
2 calf
1 lat

Pretty easy session, took some progress across board so I am happy. Now just need to keep driving this momentum forward.

Rest today, work, team call covering contest prep timelines and sauna +’ice bath.

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[Kuba]

Last day of rest today – feeling much fresher and appetite has come up a lot. Cardio was pretty hard but felt really good. That can stay in daily now and I will be very much looking forward to getting after it.

Something wonderful about doing shit you really don’t like doing but I know it will
Let me train much harder and I love that more than anything so it’s a sacrifice worth making

Usual drill sauna + ice bath & plenty of work dusted

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[Kuba]

Hey Kuba, can we expect to see any more videos similar to your off season setup and structure video in the future? (You breaking down structure and timelines, knowing when to push up, when to pull back etc.) Thanks!

Hey bud

I don’t do much of those as that’s what clients pay for.

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[Kuba]

Hey bud generally if your BG is Lower you are good, just a case of making sure you stay a touch leaner also

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[Kuba]

Compound I would avoid at all cost is the finasteride bud 🤣, stick to dht and test and try to avoid anything that may contribute to sides you may get from fin use

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[Kuba]

When progress slows down, asses pictures and weight – make a decision based of what you see in mirror & on scales

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[Kuba]

Day 3 of rest and feeling much better, one more rest tomorrow and we move back in with de volume legs Saturday and back to speed Monday.

@Jordan_peters has said we need to be fitter for this next bit so I can train hard and recover without getting smashed, plan is to shorten my morning walk and add stair master daily at 120 bpm. So that will happen from tomorrow daily

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[Kuba]

Hi bud

Iv recently just got my dad to join the gym with me after 10 years of him not going, he is 5 foot 11 and 252 pounds, 26 percent body fat, because of how long he has been away from the gym I don’t know wether he is best to bulk or cut, i know he needs to lose fat but I don’t know how to get him back into thing, is he best to be in a calorie deficit or eat at maintenance to restore some of his strength and get his performance levels up before going into the cutting stage

He will be taking 2 iu Pfizer genotropin fasted before doing cardio, 250 mg aspen sustanon, and 200 mg Bayer rimobolan pw any help would be appreciated thanks

I’d hold off taking primo until he is leaner, 26 % bodyfat he will struggle to build much muscle, he will recomp a little bit for sure but won’t be dramatic, way I would go is 6 weeks of establishing a solid routine and consistency & then transition into a. Diet phase

Probably needs to whip off 40 lbs to get down to about 12/4 % so that’s where I would begin to start

210 then start a push up pause ( SLOWLY gaining 1/1.5 lbs per week )

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[Kuba]

You shouldn’t be completely trashed after sessions, if you are you are probably working with too much volume.

Post session if you feel flat, deflated and wrecked – your volume is too high

Should be fucked but not completely mashed post workout

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[Kuba]

Thanks Kuba. What is your reasoning behind this? Purely from a health perspective or do you think it aids recovery/digestion?

Recovery, digestion, health and performance. Fitter you are the better really.

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