[Kuba]

Today’s legs n2 prescribed by @jordan-peters it was perfect, I feel good abs I’m finding my grove with these sessions, pull n2 and push 2 left and I will have all rotations ✅ I will slowly start to move forward from
Here.

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[Kuba]

Kuba nawiązując do pytania odnośnie talii na ig. Mógłbyś rozwinąć jak tzn jakie ilości, jakie środki, jak jedzenie wpływa na poszerzenie talii? Obserwując Twoj poprzedni offsezon tez bylu momenty ze musiałeś jedzenie moco pchnąć do przodu a na scenie wśród pro wyróżniałeś się mega waska talia.

To jest bardzo indivudalne, kazdy ma inne predyzpozycje

Trzeba kontrolowac wszystko z glowa

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[Kuba]

-1 hour podcast ✅ today it was luke miller and nick gloff on programming.

Hi Kuba!
Where can I listen to the episode?[/quote]
Half natty podcast Itunes

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[Kuba]

Good morning guys. As I mentioned before daily updates from journal for me

Today is legs 2 ( will post session later)

Bodyweight 227.6, I feel very good all in all.

Today’s goal is to be super precise with my leg workout and make it even more accurate than the first with a few pointers from @stefan

Today’s tasks on my must complete

-Update and complete my client commandment sheet
-complete and finish check ins by 12
-1 hour podcast ✅ today it was luke miller and nick gloff on programming.

As always anything I listen to I make notes end write in my journal.

Let’s win the day my people!

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[Kuba]

Each time I go to sleep I read the log, I take notes and the passion grew bigger, thx for keeping us updated Kuba, cheer to a constructive offseason for levelin up!

Anytime brother much more to come on daily basis I keep a journal so I pretty much update here end my journal plus training side so you will get tons of daily updates from me bud

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[Kuba]

Hi kuba . Really enjoying your updates . I know before you always spoke about being in a calm state before eating post workout meal . Are you still waiting 30 minutes before eating your cor / whey meal ? Also on your plan you list next meal 45 minutes after are you finding it easy to eat that meal so soon after 150 gram of cor ? Kind regards

Hey Adam

At moment I pose and stretch post workout so soon right after I am ready to eat as I am pretty calm by then. 45-60’minuted I can eat the world after that meal bud haha no problems at all tbh

My routine is bullet proof right now so I could even do 8’meals if need be

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[Kuba]

about supplementation for this phase? ??

It’s on previous page please read the log 🙂

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[Kuba]

Diet update from @stefan after today’s check in

Diet update 22/11/20
2020/21 offseason diet

Diet update

Training day diet legs and pull

7:00
1- 150 cream of rice
30g iso
3’whole eggs
100g berries

9:00
2-
150g steak
500 potatoes
50g greens
5g oil

11:00
3-
100g prawn
100g smoked salmon
120g jasmine rice
50g Greens

13:00
4-
100 cream of rice
150g banana
50g iso whey

20 mins into training
50g mps max
60g sustain
200ml coconut water

16:45
5- Post
150g cream of rice
60g iso
100g berries

1800
6-45 mins later
150g chicken
500 potatoes
200g greens
10g mps
10g join in

2100
7-
300g fat free yoghurt
20g iso
50 g almond butter

Training day diet push

1- 150g cream of rice
30g iso
3’whole eggs
100g berries

2-
150g steak
500 potatoes
50g greens
5 g oil

3-
100g prawn
100g smoked salmon
100 jasmine rice
50g Greens

4-
70g cream of rice
70g banana
50g iso whey

20 mins into training
50g mps max
30g sustain
200ml coconut water

5- Post
150g cream of rice
60g iso
100g berries

6-45 mins later
150g chicken
500g potatoes
200g greens
10g mps
10g join in

7-
300g fat free yoghurt
20g iso
50 g almond butter

Rest day

Rest day diet

M1
3 whole eggs
120g cream of rice
60g vegan whey
100g berries

M2
200g steak
500g potatoes
5g oil
50g greens

M3
100g cream of rice
100g berries
60g Jp vegan whey

M4
100g smoked
50g greens
1 bagel

M5
250g steak
100g rice or 500g potatoes
5g oil

M6
3 eggs
300g fat free Greek yoghurt
50g almond butter

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[Kuba]

First push session back ✅

Atlantis incline x2
Nautilus shoulder x2
Close grip smith x1
Prime press top peg double drop x1
Pec dec x3
Dip x2
Single arm overhead x1
Prime lateral x4

Manipulating residence profile of prime kit with prescription from jordan has been immense.

Legs n2 tomorrow looking forward to what @jordan-peters has in store

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[Kuba]

Most of my competitive guys are in a variation of a push pull leg

1 day on 1 off with arm volume each session

Girls on other hand similar with Glute touch ups each day

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[Kuba]

Good morning guys

1 week post show exact today we are sitting 1.8 lbs up from show day.

I feel great food is in a good spot, I don’t eat off plan I see no desire to at the moment and for me I love my offseason diet so it ticks every box for me.

I have goals and aspirations, I’m hungrier for what is to come rather than eating shit and ruining my rebound.

226.8 @stefan will see check in today and we take it from there

Today is push 1 first push session post show.

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[Kuba]

Stick to the protocol exactly it’s there for a purpose bud. If it wasn’t needed it wouldn’t be included at all

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[Kuba]

I’m a huge believer in getting fresh post show I have done this with many clients this year cruising and using food post show for progression for around 10 weeks then once we get back on cycle we get a double rebound effect

Imo a healthy fresh happy body will always respond the best:

Some guys are just very fortunate to finish prep fresh and be able to hit their rebound with drugs like Jamie for example

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[Kuba]

Good morning guys

Weight is down slightly even with the food increase

228.4 this morning

The look is good, I feel fresh appetite is actually getting better daily as I recover.

Arguably some volume is down as drugs are minimal with no gh but it’s ok.

Strenght is good, energy is great and i am confident I can reach all time Strenght on this set up before we even start a cycle.

I don’t care how long I have to stay off I actually have bloods booked on the 30 th then again 6 weeks after

@stefan is calling all the shots when it comes to diet and drugs I just do the job. I know his reasoning behind things and if I need to know further I will ask so I’m happy staying off for as long as needed. I know I can get legit strong before drugs are re added.

Cycle is above in the log no gh at all at moment just what’s on the plan.

)

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[Kuba]

Kuba, that new plan from JP looks superb! Saw Legs the other day too.
I’m one week out of first show here but reading it gets me daydreaming about off season training haha

_________________________________________

28 / 5´10 / 2yr DC trainee / Costa Rica – Colombia / Coached by Justin Jacoby from camp Jansen / Instagram – @itsandreik

Won’t be long bud kill your show first then it’s LIFT OFF

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