[Kuba]

Thanks Kuba! Your log actually motivated me to ask the question, I see you do the same session everytime, over and over.

What do you think is the hardest about it? The physical part, being the ability to progress? Or the mental part, of not switching up if it gets hard?

Mentally most people cave, it’s hard and mentally challenging more than physically

Your body can take a lot more than you think, more than most think

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[Kuba]

Kuba reading your IG post regarding 15 sets per session I am guessing working sets.. how many warm ups across the session?

Upper for example I will warm up on pull down 2/3 warm up sets and my smith 3/4 warm up sets and maybe a potentiation set ( heavier single before my work set )

After this I take absolutely 0 warm up sets, I’m already “warm” I do the same movements I know my exact settings to seat heights & positions , this is where most shit the bed and end up doing a ton of junk volume warming up for every exercise accumulating tons of sub max effort sets.

Sometimes I may touch rep on a movement if I really need it but that will be down to me knowing I may not be able to perform for whatever reason other than that it’s all just wok sets with 3/5!’minutes rest between each set

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[Kuba]

Hello Kuba. First of all: Thank you very much for the content here. I’ve learned A LOT from you and JP.

How long does a training session take you right now? I’m also training u/l/r and i need about 2h to complete a session. And do you run only one rotation at the moment? If yes, may I ask you why?

Around 2 hours but I could do it in far less, I need long rest periods between all sets with where i am so I take the piss once I’m in there.

One rotation as that’s the most effective, more frequency between lifts builds more skill and leads to more effective sets accumulated, I need less warm up sets and I am able to attack sets without any issue.

Biggest hurdle for most with this is people need novelty instead of chasing progress.

Some people need more rotation some don’t do what works for you. I do what I need to do to get every ounce of progress I can

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[Kuba]

You need more when you need more, I know it sounds odd but that’s the reality

If you go up too fast you won’t see benefit, if you feel shit and training isn’t good then you are not going to grow even with higher doses

Everyone has their own tolerance levels, as you grow I do believe you will require more and tolerate more better but that is when it’s needed and you are not seeing negative return from higher doses

Another issue may be just a large jump, even now I will go up 200/300 max 400 mg at a time in most cases.

Titrate up slower and see but at the end it the day your ability to train & eat is the key to progress.

It may also be compound choice, I find some just don’t tolerate mast high then on other hand I have clients who can do up to 2 g of it and feel epic with lower test lol

More does more until it doesn’t

Th right environment for it is key

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[Kuba]

More variety than A/B rotation is counterproductive, best way is 1 set up rinsed and repeated.

If I was limited in kit I would run just the one rotation you will see far more progress this way – downside is that it is legit fucking hard, hence why most don’t and can’t run it as they are not patient enough and don’t work hard enough to sustain progress

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[Kuba]

I think you need to diet and get lean & healthy, resorting to GLP here is not the way, I’m not saying don’t use them but maybe start with diet then add them in if you struggle

Start with diet get leaner
Feel pinch can’t adhere
Add GLP

HBA1c this high you are getting in range for diabetes, I would honestly look at fixing some lifestyle habits here and make better choices

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[Kuba]

271.2

Upper – same session same lifts, progress taken very happy.

Great session overall and feeling very productive.

Busy & productive = happy for me!

Body feels good appetite is great

Nothing to report.

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[Kuba]

Soreness is not relevant , are you able to progress lifts or not ?

No ? Too
Much volume

Yes – good crack on

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[Kuba]

I would recommend lower dose more frequently with ace personally

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[Kuba]

271.6 rest day

Busy morning of check ins boxed off, got a meeting at my usual time for tissue work so moved it to later in the day.

Usual routine today but a few more things to box off, I always get ahead and smash out all the work early so I can rest properly for half of day at least to get ready for training tomorrow

These rest days are mega important to actually recover not just do more so it’s a balance

2 new client set ups to sort today , extremely happy with level of athletes I have on my roster currently it’s epic

Legs are wrecked but will manage with tissue work mobility and recovery boots, may even ice bath if needed

6-8 weeks left of this push

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[Kuba]

271.1 lower

Excellent leg session I re added second set of hack in as I feel like I can potentially get away with it we shall see next lower on Saturday.

Those days come around quick so recovery is so important, new hack is certainly letting me run momentum without knee pain so I’m pleased

Productive session

2 curl & push down
2 single leg curl
2 leg ext
2 seated single
Leg
2 hack
1 hyper
2 calf

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[Kuba]

271 lbs upper

Hit all time press with 4 pps x 5

Happy fucking days

2 pull down
1 low inc smith
2 incline strive
2 single arm row
2 upper back row
2 cable fly
3 lateral
1 Tbar

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[Kuba]

Go up again, it’s normal bud, your actual
Neat will increase as you raise up calories if you was fucked fucked which you would have been

Go
Up again 400 calories ish then give it 7 days to see what happens

Here I woild go

200 p
430 c
40f
TD

NTD
200’p
290 c
45f

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[Kuba]

Post workout slin doesn’t make much sense you are already going to be in a state where uptake is much higher from training alone

Fast acting slin I do not use anymore, it drives more and more insulin resistance with very little actually tissue added from it, lots of water& fat sure but not actual muscle

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[Kuba]

270.8 rest day

Early start, vacuums planks and Morning activity boxed off.

Very busy morning of check ins and 2 set ups to finish today, extremely happy with how everything is going in life and coaching, really pleased with progress we are making with our team.

Tissue work, hyperbaric and sauna today ready for tomorrow, I have a big goal I want to tick off tomorrow so I have to be on point with getting shit done early so I can totally relax 3 pm onward so morning and afternoons are intense. No wasting time that’s for sure

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