[Kuba]

Solid pull session ✅ I was actually pretty smashed today but we got it done.

Deadlift x2
Prime rowx2
Dy row x2
Assisted pull up x2
Hs pull down x1
Rev pec x3
Cable shrug x2
Preacher Cable curl x3
Hammer curl x1

Very good session although myself jimmy and aj really had to dig in for this one

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[Kuba]

if someone has high estrogen and high prolactin , will an ai also reduce the prolactin as the estrogen comes down ? or does an ai only act as a preventive of prolactin rising by keeping estrogen in check in the first place ?

It really depends on if the prolactin is elevated through a drug or if it’s high through high estro if it’s estro yes just ai should suffice if it’s due to a drug then caber will
Be needed need more info ideally buddy

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[Kuba]

Hello Kuba, just wondering how is your chest? same thing happened to me like 6 weeks ago and i done chest light weight and didn’t feel anything but last time i done chest i went heavy and i felt again going got a physio appointment next week like how do you even explained it to your physio? i don’t feel any pain just like you said it annoying niggle

I told my physio exactly what happened and they could feel the knot too so it was easy to iron out and see

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[Kuba]

Here’s a little post workout update for you guys

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[Kuba]

Solid days rest yesterday legs absolutely fucked me so bad I’m wrecked but we solider on.

Push today! Semi good session second session back with 0’pain just feel weak as shit… so frustrating not being able to go hard.

Everything im doing right now is super controlled and no power so keeping tempo slow and pretty much TUT on everything.

Session went as follows

High incline smith x2
Atlantis incline press x3
Close grip smith x2
Pec dec x3
Atlantis side raise x2 ( went back to this felt shit ahain)
Lying cuffed lateral x3
Ez bar upright row x1
Close grip push down x2
Single arm push down x1

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[Kuba]

Doing bitzzzzzz ❤️

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[Kuba]

Take your time man although after first few exercises it should only be one feeder set as your log book will dictate what you should go for so no need for further warm ups

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[Kuba]

Okay buddy do you have any pictures ?

You have to understand as you go along all variables will change ie

Diet
Cardio
Training

Every aspect has to be managed as you go on none of this will be set

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[Kuba]

I always add extra salt in my pre. Not a tail imo 90% of people under salt their food. Salt is massively underrated in so many ways

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[Kuba]

Hi kuba. With your rice meals do you prefer jasmine or basmati rice ? And with your post workout meal which rice based cereal do you normally opt for ? Rice Krispies/ coco pops? Many thanks

Jasmine rice always for me digests easier and much fluffier to eat

No cereal at moment when I do have it it’s rice Krispy

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[Kuba]

What is your volume like please with these sessions ?

To be honest by reading your responses I feel like your ready for a new set up so push pull leg would work

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[Kuba]

Welcome to the site brother

Can you please upload a picture ? It could be so many different things man

Position
Bracing
Foot stance
To name a few I could pick it apart if I actually see brother

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[Kuba]

Solid leg day back squat is in first time in around 2 years

220 x9 to start and 11 reps with 600 on leg press so we are having tons of food.

Hs leg curl x2
Squat x1
Leg press x1
Single leg press x1
Leg extension x1 drop set
Prime leg curl x2
Reverse hyper x2
Adductor x1
Ah machine x2
Calf raise x3

BIG session it literally ruined me haha so much fun!

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[Kuba]

Few things I have noticed, my step count hasn’t been as high lately which has resulted in me feeling sluggish a lot and loosing some appetite. From tomorrow we add some light activity and improve my daily routine some
More by making point of going to bed earlier too to fit my food in earlier as it’s a task getting all meals in right now but I literally just get it done now

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[Kuba]

Diet update 26/01/20

Training day diet push & pull

M1
1 whole egg 3 egg whites
40 g whey isolate
120g cream of rice
200g berries
1 crumpet 5 g butter

60p
120c
5f

M2 post post
200g chicken
120g rice
1 caramel rice cake

40p
110c

M3 pre
Extra salt here
160g fillet steak
110g rice
20g mps max
250g fruit
1 low fat Starbucks muffin

40p
180c

Intra m4
50g mps max
70g sustain intra
10g glutamine

C60
P 40
F 0

M5 post
Extra salt here
75g whey isolate
200g rice based cereal
2 rice Krispy bars
60p
200c

M6
200g lean beef 10g mps + join in
300g potatoes 2 bagel thin

40p
100 c
8f

M7
200g steak or chicken
Full pack of rice flavoured

P 40p
C 70c
F 8

M7
75g whey iso
30g almond butter

P 60
C 0
F 20

P
410
C
840
F
41

Leg day food

Training day diet push & pull

M1
1 whole egg 3 egg whites
40 g whey isolate
120g cream of rice
200g berries
1 crumpet 5 g butter

60p
120c
5f

M2 post post
200g chicken
120g rice
2 caramel rice cake

40p
120c

M3 pre
Extra salt here
160g fillet steak
110g rice
20g mps max
250g fruit
1 low fat blueberry muffin

40p
180c

Intra m4
50g mps max
80 sustain intra
10g glutamine

C 80
P 40
F 0

M5 post
Extra salt here
75g whey isolate
200g rice based cereal or 160g carb powder
2 rice Krispy square

60p
200c

M6
Sushi platter

40p
180 c
8f

M7
200g steak or chicken
Full pack of rice

P 40
C 70
F 8

M7
75g whey iso
30g almond butter

P 60
C 0
F 20

P
410
C
950
F
41

Rest day

Rest day diet

M1
5 turkey bacon
4 whole eggs
2 slices white toast
P 62
C 40
F 20

M2
200g salmon
Full pack of garlic rice
p 40
F 20
70c

M3
300g beef
Full pack of garlic rice
1 Apple
60 p
85c
15f

M4
75g whey
75 oats 75g rice flakes
250g fruit

60p
130c

M5

200g white meat or fish
100g rice
200g fruit
1 bagel thin
Or Costco sushi platter ( same macro as above it’s rice based player no fancy rolls )

40p
120g

M7
75g whey iso 30g almond butter

70p
20f
0c

P
350
C
445
f
75

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