[Kuba]

Push today , I decided after those last 2 upper / lower , that I just want to entirely max out the stimulus for everything , and I feel like at this point it’s worth the extra sleep overall . What I have said about upper / lower is entirely true for those smaller than where I’m at now , that 2-3 sets is more than enough stimulus , but I can defo feel that for me now , I want to fully max it out at every exposure.

I moved my bigger prime shoulder into the main gym from cojos ! God I missed this machine , that front plane shoulder press variation I really do love. So took the chance to get back on that today .

Prime shoulder x 7

Flat prime chest x 5 x 6

Prime shoulder x 4

Incline cable raise x 7 x 6

Single arm pec dec x 6 x 7

Lateral machine x 7 x 6 x 6 x 5

Single arm Pushdown x 6 x 4

Single arm ohead cable x 6 x 5

Abs x 6 x 6 x 5

Really really happy with that . Will take me a couple sessions to be back to 6 plate mid peg on the prime shoulder press variation. The rest of the sets where all the same stuff I have been on for ages

Epic, very smart moves

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Preference on this in a surplus/ offseason

I always favour low fat higher carb little less pro pre
Moderate pro higher carb low fat post

Just for quicker digestion, then all other meals I like mixed macros

When food is high high

Mixed macros across all meals with more fat pre bed also

Fruit with most meals

Job done

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Makes no sense to me adding yet with such low carb intake, it’s there to be used to support your intake when it’s higher nothing more nothing less brother

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

1/2 sets max

6-9 is perfect

Pick one and stick to it for as long as possible until it stalls and then rotate it for another

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

252 legs

Same session today, sleep was a little less it’s a little up and down now but I am getting a chunk leaner so it’s going to be a little less. Just need to make sure I am chilling as much as I can before bed, I’m waking up earlier now so will just get in bed earlier.

Overall feel great same session today, no volume adjustment needed

3 single leg curl
2 leg ext
2 leg press
1 hinge
2 calf

Got numbers I need to hit today so goal now is fighting to hold the loading that’s a must.

Very big shift in condition again over last few days so I’m pleased.

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Hi kuba, first off thanks for all the great content. Ideally when structuring a diet for a natural do u like to keep meals at 6 a day ? I seen people say it’s better to have less feedings for naturals since they can’t process it as frequently as if they are enhanced.

Drugs don’t process food for you,

PEDs make you more efficient at utilising the protein for example, but when it comes to actually processing food it makes no difference

Some I have 5 some I have 6

I like 6 for guys with higher food needs
5 for less

Preference really

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Hi kuba think you mentioned this before but not sure do you recommend on some exercises doing a set heavier than your first working set for 1/2 reps or would you do the same as your working set for 1/2

For most people touch your working weight for 1 rep before working set as a primer set

Purpose is there to touch heavier load which essentially neurologically makes the working set feel lighter

I sometimes touch heavier but again it’s not for most people.

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Pose to show your strengths and hide your weaknesses

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

251.6 new low again, 2 lbs and looking a lot leaner so I won’t be going ahead with changes yet. If I was I’d be 245 by next week 0 need to be moving faster

2 days rest seem to have dropped some pressure letting me move again. Happy I made that call and likely run that again before I do take a deload.

Push today, time to fight to hold numbers is fucking on. Game on no giving in

Early wake to reply to clients, 25 minutes fasted steps on treadmill – posing & check in then client 20’more minutes all before m1

I always do at lesst 60-90 minutes of client work first, weekends it’s 60 as less check ins thankfully

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Clen drop to 40 then remove after a week

T3/4 keep at hrt until your bodyweight & carbs are back up, then run blood work

The same dose you take in prep, will yield much more conversion when bodyweight and food is higher

This gives green light to taper down or come off

Removing when food is low and bodyweight is lower is the dumbest thing people do.

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Just intra workout

No need any other time unless you are eating incomplete protein sources

Can drink with fasted cardio if in a surplus and you don’t want to be truly fasted or cardio is hard

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Magnesium 10mg per kg for you 1000mg is perfect so 4 caps minimum

Creatine 5g x 4 per day spread across day
Glutamine 5/10g am and pre bed

Dream sleep pre bed

Omega pharma pro 2 caps with each meal

Digest Pharma with larger meals

D3k2 imo most people need 8000 iu

Join in pre bed
Osteo pro am and pm

Vital support / love heart / heart care as per tub

Unless your On decent cycle than can do a touch more

Vitamin c 2000 am & 2000 pm

Curecoming 3 cap pre bed

Job done

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

253.4 of the back of 2 days rest and one day with lower activity, today is my show day so I kept my diet same not gone ahead with changes yet as I actually anticipate another low tomorrow

Check in pics and check in day

Busy day at the show, mark won novice and got 4th in open
Declan won both novice and open.

Incredibly proud of them all, I went and trained pull straight after, even with not my usual sedentary day progress happened and I felt great

Most of the time I think it’s peoples mindset that fucks them
More than anything else

Today took micro load progression and I wanted to tidy up a couple too. Win win

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Second one too much pressing, that much work you just won’t recover

First one is more realistic to actually progress well over time

I’d run one with cable fly at end

Second cable at start

Job done, 4 sets press work with tricep compound or it’s just overkill

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

hi kuba, u mentioned high Omega intake on Scott’s YT. Does flax seed oil suffice? or it must be fm fish oil ?

No it’s trash

High quality omega only [/quote]

TQ Kuba[/quote]
Anytime

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.