[Kuba]

Day of rest before legs tomorrow, not going to lie last nights session has took my soul!

Feel smashed, some jobs to cover then early night if I can get everything done and wrapped on time!

Hope everyone is having a great productive week.

If there is anything anyone wants me to cover or do hit me up

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[Kuba]

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[Kuba]

What’s up guys

Pull session ✅and I am smashed

Today we went

SLDL
220 x 5+1/2
180 x10
Single arm dbell row
80 x14
72 x16
Pull down x2
Prime row x2
St arm pull down x2
Reverse cable x2
Kaz curls x3
Cable curl x1

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[Kuba]

Very good push session in books, one thing I have noticed now I am dropping weight I will
Need to wear a bigger hoodie so I can stabilise better on my presses.

Cuffed lateral
32+5 x11
27 x16 – 5
Inc hammer press
6 pps x6 + 1 ( lost stability here fucked me off)
4.5 x14
Atlantis shoulder
5.5 pps x6+1
4 pps x 14+1
Prime chest press
5.075 x 6+1
4 pps x 14
Dip 2 chains x10
1 chain x 16
Pec dec 113 x14 95 6×5 muscle round
Lying cuffed lateral
6 ps 16 6 ps 13
Cross body extension x2
Prime bar push down x2
Stretch

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[Kuba]

Excellent session in books today.
Push session, delt dominant.
Decent numbers for me today
120 ohp x9 dead stop 3 second eccentrics
100 x16
Flat Atlantis 6ps x8 5pps x12
HS decline close grip 4.5 x8 3.5 x12
Won’t bore you with the rest ????
Side lat machine X2 Rp
High incline bb dead stop x2
Flat Atlantis x2
Close grip decline hammer x2
Pec fly machine x2
Cuffed lateral x2
Skull crushers x2
Single arm extension x1
Calf x2
Very happy with this, session felt productive and precise.

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On the OHP do you have a slight angle in the bench or do you sit straight ?[/quote]
If you watch the push video on site I explain shoulder pressing.

Never ever upright it’s high incline 55 degree max

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[Kuba]

In isolation exercises like leg curl, lateral raise for how many reps are you aiming?
Is that 12-15/15+ for iso and 5-9/10-12 for heavy exercises like press?

Compound work we do
Lower rep range iso work generally no less than 10’up to 20

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[Kuba]

Hi Kuba, do you have any playlist of your favourite songs for the gym? Can you share this? ;d

Aj Morris top sets has a good play list on Spotify. Some of my favourites on there bro

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[Kuba]

243 this morning so 2 lbs down again from legs yesterday, Jordan said we will probably need to lower activity again with how much the Strenght is driving up to pretty much non existent.

Good place to be as this will allow all my efforts to be spent in the gym.

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[Kuba]

Conversation with Jordan this evening after legs, we are dropping steps to 8000 per day. Right now I am the strongest I have ever been and each session Strenght is literally flying through the roof so the calorie deman is getting bigger and bigger we need to adjust them down to avoid getting too flat again.

Today’s session below

Adductor
70 kg plus stack x15
Extension
77 x20
104 x12 – 6
Leg curl
60 x9
50 x10
40 x12
Leg press double black band
400 x15 500 x10
Hack
440 x9
Leg curl
55 + 10 x9
41 + 10 x12 -5
Hip thrust
170 x20

Plus calf x3 abs x2

Absolutely flying today.

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[Kuba]

Can u put up some your check photos how your body looking now

No bud sorry

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[Kuba]

Checked in daily last 3 days

After 2 days of extra 200g carb we are at 245 and physique looks totally different I’m really looking forward to legs today.

We won’t run as flat this time there is no need so we will feed up a little more regular when needed for sure.

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[Kuba]

I do just over 2 g per meal spread across 6 meals and 1 intra workout pretty easy and not really a high amount should probably be more tbh
Does nothing to the look but helps with Performance a ton imo
Nothing else changes… salt is under consumed by most especially athletes

Kuba do you use LoSalt too ? Or just regular ?[/quote]
Himalayan for me

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[Kuba]

I do similar aproach the rate at which you will gain fat will depend on how much you rush the slower more meticulous approach will yield better results and preserve condition

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[Kuba]

Hey kuba I have a question about recovery/deloads, I am currently a member on the jp app, I’m currently in a surplus I just tried to train my push session, I warmed up to my main set db press last week I hit this weight for 6 reps and it was a pr, this week I hit reps 3 and struggled like fuck, I tried my back off set for reps and didn’t get 3reps….. I’ve pr’ed every exercise for the past 6 weeks is this my cnc saying back off and rest? Or am I simply just not recovering fast enough my food is consistent and getting 7hrs sleep and stress is minimal thanks

Maybe judge by your next session ? I really think sometimes you may just get a one off terrible session if it happens again take a Deload

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[/quote]
I ended up not even hitting my main sets on warmups on my next session…. I’ve gone a head and taken a full rest from my next 4 sessions and starting fresh Monday, as much as I hate the idea of not training or progressing , I’ve added 4-7kilos to all of my compound movements/exercises since my last de-load 5 weeks ago [/quote]
With how smashed you are by sound of things 4 days won’t do anything if you are resting take full advantage of it take full 7 off come back super fresh
First 4 sessions go in at 80% as your cns will need some time to get back to 100% best analogy for it is warm the oven up before you cook ????????

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[/quote]
I took your advice took a full 7 days off, boy was that relaxing and difficult all at the same time.. it wasn’t till the 5th day off that i actually wanted to train, I guess my neurological fatigue was worse than I thought! I went in at %80 like you said everything felt perfect…. clean reps no pains , definitely difficult not to go all out from the get go ? 4th session today and prs everyday since i started can’t complain with that ? thank you bro [/quote]
Amazing brother! It always takes a little while to get back into it then once your in you will fly good work
Bro

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[Kuba]

Update on last push session

Highlights was bb high incline 140 x7

There after performance declines and I was dead after a few sets no pump and looked awful

Extra 200 g carbs yesterday and today excited to see the look tomorrow and train

We filmed a pull session for the site so I won’t go into detail of the pull session as you will all get to witness it soon

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