[Kuba]

Most effective for me personally and clients is EOD
One workout
high rep range 3 sets to failure
Second workout
Lower rep range as heavy as possible with correct form
3 sets to failure with dc stretches

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[Kuba]

1.5 per lean kg is ideal… I wouldn’t use more unless assisted. That seems to be the sweet spot for unassisted athletes

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[Kuba]

Ground rice is in the devotion with puddings in Asda

Semolina I believe won’t be like ground rice it will sir rather heavy on the gut buddy

Alternatives is baby rice or cream of rice of amazon at cost 🙂

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[Kuba]

pics is gdgdgd mate , improving!:)

They are ok man, need much more yet 🙂

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[Kuba]

Today’s session was pretty decent, stronger each week hitting all time Strenght and form across board now. Just a case of keeping on it and we will he good.

Low in dumbell press x2
High inc HS press x2
Dip x2
Inc fly x2
Cable fly x1
Seated cuffed lateral x3
S/a front raise x2
Prime push down x3
S/a push down x1
Calf raise x3

Solid session things felt great just need to keep on this now and keep stringing good weeks together!

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[Kuba]

Diet update 06/12/19

Training day diet push & pull

M1
1 whole egg 3 egg whites
40 g whey isolate
120g cream of rice
100g berries

60p
95c
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 rice Krispy square

40p
130c

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

C 40
P 40
F 0

M5 post
Extra salt here
75g whey isolate
200g rice based cereal

60p
160c

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

40p
100 c
8f

M7
300g steak

P 60
C 0
F 8

M7
75g whey iso
30g almond butter

P 60
C 0
F 20

P
410
C
635
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
100g berries
1 crumpet

60p
115c
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 rice Krispy square

40p
130c

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

C 40
P 50
F 0

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

60p
180c

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

40p
100 c
8f

M7
300g steak

P 60
C 0
F 8

M7
75g whey iso
30g almond butter

P 60
C 0
F 20

P
410
C
695
F
41

Rest day

Rest day diet

M1
300g chicken
5g oil
P 60
C 0
F 5

M2
300g salmon
p 60
F 20
0c

M3
300g beef

60 p
0c
15f

M4
75g whey
70g oats 70g rice flakes
250g fruit

60p
120g

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
200g wild salmon 30g whey iso 150g fat free yoghurt 150g fruit Half pack of garlic rice

70p
20f
40c

P
350
C
280
f
60

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[Kuba]

Check in day with Jordan… weight is down but nothing to worry pics are showing big improvements so all good

Some check in pics attached from this morning.

Tweaks to diet across board more food on leg day

Totals now for food are below

Push pull day

P
410
C
635
F
41

Legs
P
410
C
695
F
41

Rest
P
350
C
280
F
60

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[Kuba]

It’s individual, I like to hold breath for first 3 then on it’s one breath per rep hold breath during take each breath at top of the rep.

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[Kuba]

Yes, although with dumbells I find I can shift tension into my hams much more all depends on your position and execution.

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[Kuba]

It would be a good idea if you really struggle with connection with your delts

I have doen this before and I’m
Back to hitting my compounds first, as long as there’s no injury you should maximise the compounds and not pre exhaust.

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[Kuba]

Full days rest, very very minimal movement today normally I hit cardio every day but my legs are trashed from yesterday so a full days rest totally is needed.

I’ve moved as little as possible sorted my jobs out this afternoon then hit up my check ins all day.

Last meal down soon and early night, back to regular business tomorrow cardio am and we eat and hit push.

Hope everyone has a had a great week so far.

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[Kuba]

Receptor saturation is a myth imo…. switching compounds will have 0 benefit whatsoever if anything can cause some issues from hormonal perspective.
Same esters easy to control keep changing and swapping it won’t be so easy.

Kuba and Jimmy, just wanted to know your opinion … I’ve been on-cycle for 7 months or so now, which I know is a long time. However, Blood pressure and bloods are still fine and not planning on recovering in the future with a PCT (will blast/ cruise and do TRT later on in life).
Based on the above, what would you do if the goal is to gain muscle, just continue the cycle since there’s ‘no problem’ to be found in bloods? Or am I looking over something?
Thanks guys.
[/quote]
If i may answer, if health is fine stay on. 2nd thing you should check, are you still progressing? If not there are different options to handle it, add a compound but also a cruise and recovery and blast again could be the option

_________________________________________

Instagram @bossofoutlaw – http://www.bodyconsultants.at – http://www.trainedbyjp-nutrion.com

[/quote]
Stefan has it nailed on….

What have you been running for that duration please ?

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[Kuba]

Yes 0.5 is enough buddy for sure adex is very strong

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[Kuba]

Very very hard leg session today, I felt a little tired but once I got warm I trashed my log book

PBS across the board, I felt viscious today… one of them days where it was all going no matter what.

Top sets on squat 4.15 pps x12 6 pps x3
Pendulum leg press 520 x 12 600 x7

Hs leg curl x2
Smith squat x2
Pendulum Leg press x2
Watson SL leg press x1
Leg ext x1
Prime seated leg curl x1
Abductor x2
Adductor x1
Calf raise x3
Abs x2

Big big session extra 20g carb pre and post with meals today.

Safe to say I’m at an all time strongest with tidiest form by far.

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[Kuba]

if possible get some aromasin and try 12.5 mg eod then lower once e2 has come down 🙂

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