[Kuba]

Legs today

Wasn’t recovered enough

As we get stronger 3 on just isn’t do able

Back to

Push
Pull
Off
Leg
Off
Repeat for now

May take tomorrow and Friday off depending on how I feel

Today’s session

Seated leg curl x2
Smith squat x1 ( felt off)
Precor leg press x2
Watson leg press x1
Leg ext x1
Hs leg curl x2
Banded rdl x2
Adductor x1
Calf raise x3

Let’s GO

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[Kuba]

The anabolics are being introduced then 3/4 weeks in to the cycle we tidy up then push… once anabolics are introduced naturally things tighten up just from that alone

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[Kuba]

I’ve Done exactly as Jordan explained it and so far it’s Been the best progress I’ve Ever made.

You have to militant and patient coming out of the tidy up too so you don’t Fall to shit

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[Kuba]

Awesome push session today

Hit pbs across the board, I think I’ve Officially Surpassed my all time muscle mass in this condition And Weight.

Feel very very positive about things right now feel like everything Has clicked in right place so we are ticking every box every well.

Today’s session

Shoulder press x2
Incline nautilus Press x2
HS close grip press banded x2
Pec dec x3
Atlantis side lat x3
Lying cuffed lateral x2
Upright row x1
Tricep push down x2
Cross body push down x2

Perfect session went down looking forward to legs tomorrow

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[Kuba]

I think your e2 is in good range here you want it within upper range IMO to be optimal for offseason

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[Kuba]

Don’t Train fasted alternatively Eat pre workout meal before bed and sip intra workout drink from time you wake

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[Kuba]

Today’s Session

Extreme row x2

Deadlift x2

Prime row x2

Mag grip pull down x2

Assisted pull up x2

Reverse pec Dec x3

Smith shrug behind back x2

Prime bicep curl x3

Stretch

Numbers flying up on everything a little slow on deadlift but it’s One of them things I won’t Let it beat me. Just need to keep hitting that motherfuc*er HARD!

Very good session great feel and connection. Just need to stop being a pu**y with the pulls. Breathing is a little off with this cold too so really

Need to pull my Manpon out!

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[Kuba]

Extra carbs and fats filling you up…. I don’t really Advise you do it often as your body composition will eventually slip and you’ll end Up looking A little too out of shape

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[Kuba]

Full days rest ✅ moved fairly little today it was needed. Ended my day on a light dog walk just to get some blood moving around.

Very ready to get after it tomorrow hope everyones had a great weekend and your all ready to smash another week out

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[Kuba]

Don’t Lift weight you can’t Contract with, guys At gym lift 2x weight I do On my biceps and I have Arms bigger than most…. work with what YOU can contract the muscle with…. soon as you Can’t Feel tension in the muscle trained your training muscles around it.

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[Kuba]

Today’s Session with my very good friend and client Reece from Newcastle.

Leg curl x2
Machine squat x2
HS Leg press X2
Atlantis leg press x1
Leg extension x1
Lying dumbell leg curl x2
Hip thrust machine x2
Adductor x1
Calf raise x2

Rest tomorrow and steak at my usual Spot Miller and Carter….

No real meals of plan right now just go for my steak and jacket potatoes For one of my rest day meals which covers macros perfect for social with friends/family/meg… they all know That’s Only go to place for now ????

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[Kuba]

Sleep rectified plus nap in the afternoon and training at a sensible time = performance Was on point today. Back to feeling like I could put my head through the wall.

Used one of squat Machines I forgot I had and it felt perfect, can really really safely load it and put the tension through my quads without knee pain.

All in all perfect session and log book trashed.

Few things to really adress for better recovery

Waking earlier ✅ bed before 11 pm ✅improve my nighttime routine and wind down sooner ✅ wake earlier and train an hour earlier ✅

Addressing Recovery Is so important right now if I want to stay on 3 on 1 off and I’m going to make it happen. ✅

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[Kuba]

I wouldn’t use them post workout not optimal

You want to replenish glycogen stores ASAP oats will just digest too slow

Opt for cereals or cream of rice/ground rice.

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[Kuba]

Calories contribute to muscle growth

Your training will stimulate dense muscle mass

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[Kuba]

I’m currently coming out of my mini cut
We have added 40g carb into my training day so far ???? small increments over time will amount to big changes buddy

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Hi kuba, I’ve ended my minicut now and added in 40-50g carbs too, I’m curious as to know, what did you do with regards to cardio? Eliminate it completely? Or keep training and cardio exactly the same and just add in the 50g carbs in?
Thanks

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[/quote]
Cardio remains the same currently.

I will lower when needed for now I like it in.

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