[Kuba]

Great split I have a lot run it,

This looks like too much movements 9
Movements is over kill mate your looking at like 18/20 sets

This frequency and this much volume = no progress

6/7 movements max 16 sets max for this session if you are doing ppl rest upper lower rest

One upper session is needed or you are doing 1 session every 2 weeks way too long between movements

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[Kuba]

Personally I would just go 100
Mg test 100 mg mast

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[Kuba]

Posted my diet up on instagram check it out there for high days

Final high day today sleep last 2 nights not the best for me but still ok

Energy is higher now tomorrow will be ready to get back to work, food is going down super easy, feeling very ready to get back to work now.

250 p
750 c
50 f

Steps kept low
Was 252 today but some is just earlier
Wake up.

Same Again today, pics tomorrow

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[Kuba]

It depends, I don’t actually get to that spot anymore when I do I feel like sensitivity is shot and BF is then too high , pumps diminish performance dips

Main question you need to be asking your self is what is your training performance doing ?

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[Kuba]

249.6 lbs rest day n2 out of 3

0.6 up from food yesterday and low steps

Feel good, sleep quality was decent and slept a touch longer but still not best or my usual, 2 days more and I will be back on top.

Busy day of check ins and we repeat yesterday

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[Kuba]

First day of rest, wrecked sleep last two night has been trashed so well earned rest

Steps 8000
4.5 k cal
250 p
750 c
50 f

Macros for the day 🙂 going down easy, not really been hungry this prep yet, but it’s coming ahah

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[Kuba]

Can you please explain the question more

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[Kuba]

Stay active, stay hydrated and don’t get fat

Chew food slowly and use digestive enzymes like digest pharma with betaine

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[Kuba]

Amazing leg day and new low 248.6

Felt epic, little draggy but strong

Super fucking happy, well earned 3 days rest now and we kick back up

Il update diet tomorrow for diet break set up

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[Kuba]

Hey kuba what do you put in your pre/intra and post workout shakes?

Glutamine 15g daily
Creatine 30g daily
Performance fuel 30g
MPs max 20g
Magnesium 2 intra 2 post
Pumpage 23 g

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[Kuba]

248.8 new low, last few days of digging now and then small re set – I haven’t needed any high days as rate of loss has been perfect , training performance has also been epic so 0 need to pull back

Everything has been extremely accurate so super easy

Now plan

3 days
250’protein
750 carb
50 fat

I always pull protein down a lot in high days, protein serves a purpose but not as much when trying to drop fatigue and actually refuel effectively its something I’ve done for many years and it always works way better than keeping pro higher. Essentially more carb for more energy and getting glycogen re filled

3 days rest
Steps 8000
Food as above

Decent chunk of food love to see it.

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[Kuba]

Think about reaching forward and up cue hiding your pecs with your shoulders pause and then focus on driving your elbows through and back

Key is keeping your entire spine completely fixed no flexing or extending – spine totally locked in and all Rom comes from the scapula

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[Kuba]

Split your doses into daily shots your e2 will almost instantly improve

Take vital support am & pm with love heart

Add in 20 minutes hard cardio 3/4x. Per week

Keep steps 10,000 daily

Hydrate well and lose somebody fat

This will fix it fast

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[Kuba]

Just lock in and go.

I personally do not get overly hyped up as it’s just a waste of energy and I do not need it to give my best intensity and effort

Agreed

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[Kuba]

Focus
Calm
Aggression

That’s key for me

I have fuck all distractions nothing exists when I train just my session mentally im on entire time as I dont fuck about on my phone

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