[Kuba]

Hi kuba do you have 2 rotation for every push, pull and leg day?

Yes I do 2 rotations only man

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[Kuba]

Yes she can add them although coming back of being ill and having no offseason she won’t be in a position to prep and using drugs to improve just isn’t the best idea. Going back to offseason would be better and then competing when she is fully ready

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[Kuba]

I thinked rdl always must be do with legs, soo thanks you and I’m write for English becosue i think nobody here don’t understand Polish haha ????????

Not at all, RDL really is a great back movement for me. It just depends how you do it 🙂 it’s a complete posterior chain exercise so ideally it will hit both

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[Kuba]

siema Kuba takie pytanie odnośnie rdl’i w twoim planie, robisz je zawsze w pullu i chcesz zaatakować dwójki czy całujesz w tym ćwiczeniu na prostowniki i grubość pleców bo rdl to bardziej ćw na dwugłowe niż plecy. dzięki za odpowiedź pozdrawiam ????

Nie ma RDL w moim current plan.

Kiedys bylo w pull day teraz man deadlift I tbar row.

Rdl przy pull jest Na plecy przedewszystkim

RdL zalezy jak wykonujesz 😉

Jak robie z pull I zrobie lat activation to nie czuje 0 w dwuglowycy ????????‍♂️

Jesli chesz rdl robic Na hamstring to wykonanie jest niestety lekko inne

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[Kuba]

So felt real strong today

76kg flew up on incline press then I twinged it on back off… I felt it a little off when i finished set but didn’t think anything of it then I think I popped a few fibres on the back off set.

Nothing major no bruising still finished session on gay weights so log book was out of window…. pretty fucking pissed ordered some peptides and booked in for physio already so hopefully gets sorted

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[Kuba]

I would see a professional as soon as you can buddy I would never ever risk a tear bud

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[Kuba]

Nothing wrong with eating that much protein powder as long as it isn’t causing issues

I would opt for pasteurised egg whites always man

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[Kuba]

I’m with Ryan I don’t eat pork much at all. I would opt for turkey bacon and as for fat sources oils nuts are a better option man

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[Kuba]

Mini cut

Is a mini cut for w reason they have to be short and sharp

4 weeks is ideal 6 if your really out of shape.

Make it hard don’t waste time

Don’t aim for a number on scales aim for a visual change ( lean body comp )
_________________________________________

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[Kuba]

I would add cardio first then some natural fat burners ( shredabul )

Last resort would be cutting calories as that number seems pretty low to me man

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[Kuba]

I would opt for having a large part in your intra workout drink then I would shoot for bagels with ton of Jam and Rice Krispies post workout man that will have your tummy pretty happy and easy to eat.

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[Kuba]

Quality rest day, very productive day in the book. Workload is high at moment so I have to get my shit together more and be a little more organised these days.

Evening with @megansylvester at one of my friends houses, now back home to make sure she’s happy and sleep time!

Tonight’s pre bed meal will
Be yoghurt a ton of fruit and a cialis ????

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[Kuba]

Firstly to get the most out of your training there should be no direct cardio around training

5 mins light walk as a warm up is okay, more than that and it will take away from your session.

It would be good to tell us your actual goal too please ? Are you trying to build muscle or get lean ?

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[Kuba]

I would start with 1 iu buddy ansomone is pretty strong

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[Kuba]

Solid leg session ✅ @ajmorris in the house as always top session he even showed me a fantastic addition to my Glute training

Session went as follows

Seated leg curl HS X2
Smith squat x1
Leg press x1
S/L press x1
Leg ext x1
Prime leg curl x1
45 degree hyper x1 ( this blew my arse up)
Adductor x1
Calf raise x3
Leg raise x2

Big successful session IN

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