[Kuba]

Hey Kuba,

I started my offseason about a month ago, got ill for about two weeks so just getting back into the swing of things, also started my first cycle (250 test 250 masteron).

A bit of context, so for the past 6 months I wasn’t able to flat/incline press due to a bicep/shoulder/serratus injury sustained years ago that I never did anything about, slowly getting back into pressing now and am able to flat/incline press and shoulder press in the same session.

This is what my splits looking like atm, last week I added an arm day going forward, as I’ve never really had one and they’re a lacking body part – weighing 79kg atm so I know overall size is priority but I feel like they’re noticeably weak.

My insta is Adem_k for physique reference, or let me know and I can upload some pics here.

Btw I start my upper sessions with a lat movement, feel like it makes my pressing a lot smoother.

Would really appreciate any feedback you have regarding the split/volume etc.

Thanks a lot man.

Monday

Upper A

Cable Single Lat Row x2

Cable Side Lateral x2

Flat Hammer Press x2

Shoulder Press (Hammer plate/pin or smith) x2

Close Grip Smith x2

Panatta Tbar x2

Gym Shop Pulldown x2

Upper Back Hammer Row x2

Tris/Bis

Tuesday

Lower A

Adductor x2

Seated Hamstring x2 (one set before compounds, one set after)

Quad Ext (one set before compounds, one set after)

Cybex Hack x1

Pendulum Leg Press (rotate with banded Hammer Leg Press) x1

Calves

Abs

Thursday

Upper B

Hammer Single Lat Row x2

Cable Side Lateral x2

Flat Hammer Press x2

Shoulder Press (Hammer plate/pin or smith) x2

Close Grip Smith x2

Upper Back Cable Pulldown x2

Single Cable Lat Pulldown x2

Upper Back Hammer Row x2

Tris/Bis

Friday

Lower B

Adductor x2

Seated Hamstring x2 (one set before compounds, one set after)

RDL x1 (will probably add a back off set at some point)

Quad Ext x2 (one set before pendulum, one set after)

Pendulum Squat x1

Calves

Abs

Saturday

Cable Side Lateral

Arms

Abs

Upper lower would work great with adding arms at the end of sessions

If arms are a focus I would switch to push pull leg

This much lat work before pressing would leave me fatigued and unable to press safely and effectively my stability would be totally off.

Not how I would run things at all

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[Kuba]

So hiit cardio will help increase my ldl? I do daily cardio and have done some hiit training while on the diet. I use Ohmega pharm year round 3 caps am pm, krill oil i will be purchasing now, thank you so much for the recommendation. My hdl was normal (50) i was just confused as to why my ldl was crushed without my hdl being essentially affected at all.

You don’t want your LDL higher LDL is one you want to keep low that’s no issue at all ldl is bad cholesterol you want it down

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[Kuba]

Only other thing off on my bloodwork was my ldl being at an 18. I presume this was from the 0g of fat diet my coach had me do for essentially 6 weeks to mini cut. Stupid me followed the advice not knowing any better. I presume we can normalize this with food as well?

Yes food
And cardio

Some HITT work would help

See what I do is I use high dosage of omega and krill oil year around – this stays constant even when I go 0 fat in diet and my LDL stays down always, HDL gets lower ish but LDL never gets anywhere near mark

2000 mg krill oil am and pm
4 caps of Ohmega pharma pro am and pm year around will do an amazing job

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[Kuba]

Love heart instead of support max here woild be a smart idea

Ohmega pharma pro am and pm

Looks pretty good
There bud

VitAmin b complex would be a good addition to an stack

Dream sleep willl cover you for zinc and magnesium also pre bed bud

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[Kuba]

Hey Kuba, coming off a hard diet phase utilizing 100mcg t4, currently in recovery and still utilizing T-4, blood work came back today and TSH was 0.28miu/L, but free T-3 was at a 1.9 miu/L. My coach refused to look at bloodwork so i sacked him and decided to coach myself. However I have no prior experience using T-4 and am in limbo here, as I personally wouldn’t have deployed it without prior bloodwork. I’m not sure how to resolve this issue.

Eat up

Thyroid recovers fast once calories and bodyweight comes back up

Thats absolute key, most ruin their thyroid through trying to keep bodyweight down.

Keep t4 for now and re do bloods in 6 weeks to see where t3 sits

Low t3 has nothing to do with t4

Low t3 is down to a harsh diet and not using t3 alongside it, this happens always when dropping fast and hard without thyroid medication [/quote]

Thanks so much for the reply! That was my plan to reasses after food gets back into the equation and my body is back to a stable point with zero diet fatigue and drug fatigue. You’re the man will support you forever buddy![/quote]
Thank you Thomas and I hope all goes well, anything else you need just ask here

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[Kuba]

Hey Kuba, coming off a hard diet phase utilizing 100mcg t4, currently in recovery and still utilizing T-4, blood work came back today and TSH was 0.28miu/L, but free T-3 was at a 1.9 miu/L. My coach refused to look at bloodwork so i sacked him and decided to coach myself. However I have no prior experience using T-4 and am in limbo here, as I personally wouldn’t have deployed it without prior bloodwork. I’m not sure how to resolve this issue.

Eat up

Thyroid recovers fast once calories and bodyweight comes back up

Thats absolute key, most ruin their thyroid through trying to keep bodyweight down.

Keep t4 for now and re do bloods in 6 weeks to see where t3 sits

Low t3 has nothing to do with t4

Low t3 is down to a harsh diet and not using t3 alongside it, this happens always when dropping fast and hard without thyroid medication

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[Kuba]

If it is a slanted smith you want the bar to come towards the knee

Adjust stance a little further forward to accommodate for bar path

Yea it’s slanted, so as you come out of the hole you want the bar going away from you if I’m reading right, cheers[/quote]
Yes

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[Kuba]

If it is a slanted smith you want the bar to come towards the knee

Adjust stance a little further forward to accommodate for bar path

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[Kuba]

Cycle above with this dosage and duration willl 100000% give her sides, inevitable on this time on and dosage

Devil is always in dosage and time on

Gh
Metformin
HRT
Clen ( in prep )

3 potential tools there available that will yield good results in terms of anabolism without sides

35 mg primo 4/5 weeks max is what I would consider – as an amateur and first time exposure, androgens should be last call here she can get lots out of clen and gh

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[Kuba]

Diet update push up – 02/04/22

All weights are raw uncooked

M1 –
2 whole eggs
100g veggies
35g iso whey
150g cor 125g berries

M2
200g fillet steak
150g gluten free pasta or jasmine rice
100g’pineapple
100g greens

M3 pre 5 iu humalog
100g smoked salmon
120g prawns
150g rice
100g pineapple

Intra
20g jp eaa
50g sustain
100g pomegranate juice
200ml coconut water

M4 post 5 iu humalog
200g cor 50g whey iso 150g berries

M5
100g wild salmon smoked salmon
120g prawn or 100g chicken
80g rice
100g spinach
75g peppers 25g mushrooms

M6
50g whey iso
20g almond butter
75g oats or cream of rice
100g blueberries

Rest day

M1
200g steak
100g spinach
75g peppers
75g mushrooms

M2
200g chicken 125g rice
100g veggies
50g avocado
75g peppers 75 g mushrooms

M3
60 g iso
125g cor
25g 100% dark choc
200g berries

M4
220g prawn or 200g chicken
125 g rice 50g avocado
100g green beans
50g mushroom 50g peppers

M5
200g wild smoked salmon 2 bagels
100g peppers 50 mushrooms

M6
60g iso 20g almond butter
150g cor 200g berries

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[Kuba]

Baseline sessions for next 2 days

PUSH Baseline Session

Flat DB Press: 2 sets of 8-12 reps. Make sure to do the chest activation before this.

Reverse Band Incline Smith Machine
Press: 1 sets shooting for 8-12 reps.

Dip: 1 sets of 10-15 reps.

Prime Pec Deck: 2 sets of 12-15 reps, jam bicep into side of chest.

Prime Lateral Raise: 2 sets of 12-20 reps.

Prime Reverse Pec Deck: 2 sets of 15-20 reps.
Single arm overhead cable Extension : 1 sets of 12-15 reps.

Pull baseline

PULL Baseline Session
Movement Choice:

D handle Plate Loaded Nautilus Pulldown: 1 sets of 8-10 reps, 1 set of 12-15 reps.

2. Single Arm Dual Axis Cybex (lat bias): 1 set of 8-12 reps, 1 set of 12-15 reps.

3. Neutral Pin Loaded Prime Row: 1 set of 8-10 reps setting 5

4. Single Arm Incline Pulldown: 2 sets of 12-20 reps.

5. Preacher Cable Curl: 2 sets of 10-15 reps. ONe arm at a time, lean to the side of the arm you are performing.

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[Kuba]

Hi Kuba

I would like to ask you regarding blood panel. Any idea or opinion how to lower blood markerers as RBC/Hematocrit/Hemoglobin/Iron ? Im on trt 10 week so i have enough of recovery, traning was devolume, much cardio 6x week (2-3x HIT), enough fluid 5l per day, strict diet.

Lipid profile, TSH (T4/T3) Liver enzymes everything is OK except Red blood cells markes.

I would like to push to the another PHASE but i want decrease these markers because they will be elevated when we add Drugs.

Im thinking about donating blood but it cans have a negative affect for sleep, training, recovery etc.

Iron 41,1 (
Hemoglobin 193
RBC 6,12
Hematocrit HCT 0,543

PED:

200mg tst weekly

metformin 500mg

Telmi 40mg

Aromasin 12,5mg e3D

I know this is topic for HEALTH – FORUM but i want your view of things because of your knowledge and experience.

Why are you running Aromasin ? If it’s to control estrogen then stack modulation should do that, your bloods won’t ever recover well at all whilst using an ai even at low dose.

No way you’d need to run ai at such low dosage and if you did of this dose of test I would drop dose and add little dht to mitigate any estrogen sides

Telmisartan normally takes care of RBC and hematocrit, reduce iron intake…. Add in vital support and stay off a little longer then re do bloods when you are off ai and without vital in place. Addition of vital support will also take care of higher iron levels as ip6 will lower it

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[Kuba]

Kuba are there any tips when digestion and hunger goes down deep in the off-season?I know you use digestive enzymes but in my case they don’t help.Also want to add enjoying all your content,really helpful and inspiring!I am fan.Greetings from Greece!

Thanks bud means a lot

I feel like appetite drops off when inflammation gets higher.

Couple of things I’d look at –

Activity

Digestion

Food choices

Cycle

Sleep

Routine

Water / micronutrients

All of the above can potentially affect things, getting too out of shape also and poor choices for off plan meals

Just some suggestions above bud[/quote]

Maybe a mini cut could potentially help? After an assesment of the above you mentioned, in order to reset things.

[/quote]

Mimi cut would help if he was out of shape

If all the other variables I mentioned are not on point

Mini cut will only mask the issue that is there and won’t help [/quote]

The problem seemed to be the oral I introduced to peak.I removed it and I already feel much better.When I was younger I was almost immune to everything,now my body reacts bad to most orals or more toxic injectables.Thanks for all the reply’s!![/quote]

Here we go

Most clients I prep don’t actually run orals, I personally do not see much need.

Injectables all the way, I ran the least orals ever last prep and felt best I ever have [/quote]

I am with you on this,problem where I live is availability of quality gear.I can obtain pharmacy testosterone and 50mg nandrolone amps but deca gives me anxiety so test is the only option and the oral I introduced was anadrol from Iran pharmacy.If I could obtain real primo then test and primo would be my cycle always but I’ve been repeatedly ripped off buying expensive shit [/quote]

Masteron is a great option bud here this is what I would try and source if I was in your position and use that solely [/quote]

This is the plan,at least when prep begins.500 test/400 mast,no orals till the end.Anyways what I realised the last years is that most amateurs expect much from drugs and sometimes we lose what really matters.A sound nutrition and training plan,consistency and patience.Thanks again![/quote]
Good idea buddy

Can use it in offseason too – i personal would base all cycle escalations like this now if I was you.

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tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Kuba are there any tips when digestion and hunger goes down deep in the off-season?I know you use digestive enzymes but in my case they don’t help.Also want to add enjoying all your content,really helpful and inspiring!I am fan.Greetings from Greece!

Thanks bud means a lot

I feel like appetite drops off when inflammation gets higher.

Couple of things I’d look at –

Activity

Digestion

Food choices

Cycle

Sleep

Routine

Water / micronutrients

All of the above can potentially affect things, getting too out of shape also and poor choices for off plan meals

Just some suggestions above bud[/quote]

Maybe a mini cut could potentially help? After an assesment of the above you mentioned, in order to reset things.

[/quote]

Mimi cut would help if he was out of shape

If all the other variables I mentioned are not on point

Mini cut will only mask the issue that is there and won’t help [/quote]

The problem seemed to be the oral I introduced to peak.I removed it and I already feel much better.When I was younger I was almost immune to everything,now my body reacts bad to most orals or more toxic injectables.Thanks for all the reply’s!![/quote]

Here we go

Most clients I prep don’t actually run orals, I personally do not see much need.

Injectables all the way, I ran the least orals ever last prep and felt best I ever have [/quote]

I am with you on this,problem where I live is availability of quality gear.I can obtain pharmacy testosterone and 50mg nandrolone amps but deca gives me anxiety so test is the only option and the oral I introduced was anadrol from Iran pharmacy.If I could obtain real primo then test and primo would be my cycle always but I’ve been repeatedly ripped off buying expensive shit [/quote]
Masteron is a great option bud here this is what I would try and source if I was in your position and use that solely

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[Kuba]

I need to bring down my total anabolics from this week as I have done 6 weeks on 300mg total, this coming week will shift to 250mg total , will be 200 test + 50 primo , I think this will have me a in a gd spot to just drop off some overall weight ontop of the cardio I am doing, as I want to eat enough to fuel everything I’m doing so I’m not looking to diet / get much leaner , I literally just need to get a bit smaller / lighter , as I’m still 268-270 and it’s just making it so much harder than it needs to be fitness wise

I will eventually over the next few months get down to just 150mg test and likely not need an a.i there , I want to be on doc monitored trt so I can travel anywhere with my script, take my shot of test with me, and really be in such a bang on spot with how I feel physically and mentally , especially as the discussion of comps is coming up now with our coaches , and once I’m competing as often as I can , I absolutely only want / need to be on a legit trt dose, From just my own morals, I am not competing against someone who isn’t taking anything while I’m actively taking supra physiological doses . Obv I can’t undo the fact I have spent 15 years on that, but I can and will always do things that sit the best with me decision wise

( why the taper down to 150? Literally for my own sanity , lifting weights is still a big part of me, and although it’s becoming less so as I do more bjj as I know that will be something I can compete in, I still need to manage my own period of transition of being one of the biggest / strongest people I know, to then not being that , this is why a lot of bodybuilders don’t break away once it’s time to as they can’t manage this part, and I have found it Super hard the last 12 months, the only reason I can now is because I get to compete in something else )

Exciting session today, lots of jumps, lots of bike sprints

Class

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