[Kuba]

Carbs added to meals 4/5

I normally opt for rice or bread in these meals keep fats at trace from indirect sources.

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[Kuba]

Forgot to send recent diet update

Diet update

Training day diet

M1
1 whole egg 5 egg whites
40 g whey isolate
100g cream of rice
50 g berries

P 65
C 80
F 5

M2 pre
Extra salt here
200g turkey
100g rice
10g mps max

P 60
C 80
F 0

Intra
50g mps max
55g carb from sustain intra (75 back & leg day)
10g glutamine

C 75 back n leg 50 push
P 20
F 0

M3 post
Extra salt here
75g whey isolate
150g rice based cereal
1 bagel + jam

P 80
C 185
F 0

M4 post post
Turkey 300g turkey
90g rice
5 g oil

P 60
C 70g
F 5

M5
100g wild salmon
200g turkey
80g of rice

P 60
C 50
F 5

M6
250g fillet
10g eaa

P 65
C 8
F 15

M7
75g whey iso
20g almond butter

P 70
C 0
F 10

Rest day

Rest day diet

M1
300g salmon farmed
60 p
25 f

M2
500g cottage cheese
2 whole eggs 2 whites
60 p
35F

M3
50g whey
20g almond butter
200g fat free yoghurt
60 p
15f

M4
300g salmon ( wild ) or fillet with 5 g oil , 20g mps max
60p
20f

M5
300g turkey 100g carb from bagel or bread or wrap

60 p
100 c

M7
75g whey 400 ml almond milk
80 g oats

60 p
45c

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[Kuba]

Today’s pull session was great

For those that can’t read my writing

Cybex row
Rdl
Dual cable pull down
Extreme row
Prime pulldwon
Reverse pec dec
Smith shrug
Bicep curl cables
Single arm curl rp

Attached my log for numbers. Everything has come up solid today.

I’m fighting to push my RDL hard each session.

Had physio straight after my session too then a brisk dog walk in rain and Epsom salt bath all in aid of recovery.

Tomorrow we have rest so plenty of work to do in morning then gym for some cardio.

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[Kuba]

how you split your push, pull, legs at the moment?

push

pull

legs
rest
repeat?

and what density day i saw it on jordans log

Kuba is running

A PPL with a rest day before and after legs. He felt it matched his recovery better. So no density day. He explained it a few pages back.[/quote]

Thanks dude always paying attention!

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[Kuba]

how you split your push, pull, legs at the moment?

push

pull

legs
rest
repeat?

and what density day i saw it on jordans log

As mike said

My split is this way as it suits me better I have one push day delt dominant and other is chest dominant.

I really really like current set up I feel like I can get most out of everything this way too!

Density day is a mix of pull/leg compound work it’s very very challenging. There’s a few density day videos up on the site for you to see bud

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[Kuba]

Awesome push session trashed log book, huge improvement to last session tbh.

Things are feeling great, I’ve got in a bit of a routine of going to bed a touch late and waking a touch later than I like so will amend that this week. I’ve attached pic of my log book from today’s session

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[Kuba]

I know jordan does the programming but is there a reason behind the leg extensions being between the 2 pressing moves as opposed to conventionally putting them either at the start of the end of the quad work… bet the leg press feels epic after the extension though.

Not really bud, I just like it there and that way my leg press won’t get silly weight wise which it was hence why we now put it 4th in the movement

So my session now are
Ham
Quad
Quad
Ham/quad
Glute
Ham
Calf

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[Kuba]

Don’t use Caber unless you have to. 0.25mg (1/4 tab) twice a week was plenty for me the one time i needed it.

That will do job tbh

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[Kuba]

Strenght shop uk are the best 🙂

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[Kuba]

Jordan has a new ebook coming out soon with videos etc it will be the best bet for your self if your looking to progress

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[Kuba]

Whey isolate and cereal or whey iso and bagels or crumpets

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[Kuba]

More than likely the medicheck test won’t be correct

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[Kuba]

Total rest again today, I woke up battered from yesteday so no cardio no moving around much just done my client work and some plans then stayed at gym for the night.

Tomorrow’s push so we resume to our normal routine am cardio possibly a quick nap and we get after it!

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[Kuba]

That’s fine I always advise to perform any movement the way you feel it most. It’s a common belief that you target a certain area of muscle in a certain exercise but it makes very little difference on movements like leg curl

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[Kuba]

Don’t track them it will never ever be 100% correct track time and intensity this will give you a correct guide

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