[Kuba]

If you are using insulin reduce fat intake to trace

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[Kuba]

245 – usual rest day, very busy day with clients intense mornings with peaking clients now pretty much every week until novemeber, this is the shit we love!

No changes to plan apart from 20 mcg Clen added now to keep it all moving, time to finish the job 🙂

Will make sure I switch off early , had a good sleep feeling good.

Removed treadmill walk now just all walking outside and steps lower

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[Kuba]

245 – usual rest day, very busy day with clients intense mornings with peaking clients now pretty much every week until novemeber, this is the shit we love!

No changes to plan apart from 20 mcg Clen added now to keep it all moving, time to finish the job 🙂

Will make sure I switch off early , had a good sleep feeling good.

Removed treadmill walk now just all walking outside and steps lower

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[Kuba]

Hi Kuba, if I want to do PPL 6x per week, would you change something from your PPL volume or can it be recoverable?instead of 3on 1 off. Thank you

I wouldn’t do 6 days per week, I wouldn’t recover I don’t know anyone who trains hard that would

John Jewett did it for a while and admitted himself he wasn’t making progress he could have.

3 on 1 off is max imo with low ish volume

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[Kuba]

hi kuba, when do you take your glutammine in rest days?

Yes morning and pre bed

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[Kuba]

245, much harder again, sleep was shit yesterday as I had a mega intense day, big day of check ins 2 new set ups, 1 training set up, 3 content videos and a podcast I started my day at 5 am didn’t finish until 19:30 haha was a mad one but it’s worth it it’s what we have to do.

Nobody has ever reached any degree of success with half measures. Don’t feel too bad today so just cracking on.

Legs today

Hip thrust 1
Leg curl 3
Leg ext 2
Calf press 2
Pendulum or leg press – hack cooked my knee
Leg curl 1

Let’s fucking get it

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[Kuba]

Hey guys wasn’t able to get in the app hence why late update

High day leg day & rest day both days steps low 250 p 750 c 50 f felt epic weight came
Up 247 did a moderate day yesterday dropped down to 245.9 today we are back on the move, not that much to go, little more of
The glutes and I am fully there.

I have removed my formal treadmill walk now all steps will be done outside ( I have just been punishing my self unnecessarily and it’s been hurting my legs at this point so I have to do what I don’t want to do now and do the easy shit which is stealing outside and keep steps low

Training performance trending up as expected with how prep has been managed, very happy indeed, hunger isn’t high the only thing affected is just sleep but that’s normal with how low body fat is now.

Sessions still same no volume shift needed as performance coming up

Added 30 mg anavar now, huge shift in visuals for me from it, I’m flat but super full 🤣🤣love it orals make a huge huge visual difference for me and performance sky rockets so for last 3 weeks it’s a great tool to lean into

Rest of the set up still same food / cycle etc
Gh still 10 iu will keep it there as im dry

Lowered test to 500 also feel way better / look is better too more grainy mast 800 primo 1000 tren 150

Not high not low just right

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[Kuba]

Rest day, high day and low steps dropped weight so back to back high day today for me again

Same macros 250 p 750 c 50 f and low steps with tissue work and hyperbaric, need to get nice and fresh to then finish the job.

Same food set up as I ran for yesterday just my rest day food with extra rice & cream of rice and protein pull down

Midsection looks so much tighter this morning.

Everything on track

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[Kuba]

If it has that much glutamine I would bin it, probably under doing actual protein

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[Kuba]

244.9 – legs & high day

250 p
750c
50f

Steps low – posed this morning much harder again especially glutes and entire back, high day today so body doesn’t run away from me then back to work tomorrow.

Getting closer now 🙂 very much on track. We continue

Usual legs today

Single curl 3
Leg ext 2
Calf press 2
Leg press 2
RDL 1

Pose after 3 rounds
Home sauna bath bed

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[Kuba]

You will notice an instant difference taking proper stuff, recovery, joints, inflammation

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[Kuba]

Are you recovering ? Are you progressing ? Is the split based around what you need ?

I would run compounds here as priority then iso work later

I’ve been trying out this split for a few weeks now, and in every workout either my weights or my reps are going up. That already shows I’m on the right track, but here’s what I’ve been thinking: if I had started this program with just 1 set per exercise, I probably still would’ve been able to make progress — but I wouldn’t have realized that I could progress with 2 sets. Right now, I’m making good progress with 2 sets per exercise, but I wasn’t sure if I should push it to 3 sets. From what I understand though, I probably don’t need to overthink that too much.

Other than that, I’m going to apply what you said about compounds. I just want to ask about one thing — I’ve always done conventional deadlifts after leg curls, leg extensions, etc. I actually got that idea from your video, where you mentioned doing them later in the session so they don’t overload your nervous system too much. Should I still be doing deadlifts earlier instead?

[/quote]
Yes do them earlier until you get strong strong

1/2 sets is fine 3 you won’t progress

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[Kuba]

Are you recovering ? Are you progressing ? Is the split based around what you need ?

I would run compounds here as priority then iso work later

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[Kuba]

I personally wouldn’t do 2 meals out of 4 for the day from cor oats whey

If you was splitting to 5 and 3 others was whole foods sure

You don’t want half of your intake coming from oats imo

More variety is needed for better micronutrient values

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[Kuba]

I spent 18 weeks dieting without a high day, they are needed when you get lean lean or rate of loss is too high

Performance shouldn’t suffer I don’t like doing random days, if performance dips it’s likely volume or prep error

Refeeds play a role when someone is simply moving too fast or gets too depleted

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