[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

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[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

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[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

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[Kuba]

Yes I keep it same every day
No guess work then
No fluctuations
No random variables

It all has calories so weigh it

You wouldn’t randomly add more rice

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[Kuba]

254, new low feeling great and back to business today, steps back up and posing back in feel great so time to get after it again

Did 7.5 k steps usual rest day diet which has me trending up normally so seeing a new low is epic. Big week of fat loss plan is to run 2/3 weeks now and then back off deload / diet break and then home stretch

Megs birthday today so will take her out for the day.

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[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

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[Kuba]

Rest, 254.8, rest , today taking full rest steps
Bit lower to drop some fatigue, tomorrow second rest day but steps back up to usual.

2 days off back to back to just drop some fatigue so I can keep smashing this run for a few more weeks before I back off, 250 calorie pull coming in from this weekend too, about time no changes now for 9 weeks but physique has changed drastically

Will likely drop some orals in a few weeks if needed we will see. For now we keep on moving and grooving!

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[Kuba]

3 iu imo is a waste of time unless you just want HRT for general health

4 iu is what you’ll actually notice something off imo

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[Kuba]

It’s not hard to spaz out on a set

It’s actually easy as then everything moves weight

So much harder to lock in and actually do an accurate set as it simply
Hurts far far more

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[Kuba]

Legs 254.5 again,

will see how I look tomorrow again, I need to be seeing glutes come in more and more they looked sharper again today with less sleep so let’s see.

9 weeks out this weekend I could be ready in 4:5 if I wanted to so my goal here is taking my time for this last bit now.

Feeling great overall, energy is good I’m very grateful to be able do what I love day in day out. Some daily affirmations help, reminding my self what it means to me, why I do this, what my goals are and appreciating where I came from to be here. Certainly puts things into perspective.

Posing hard daily , getting better and better with it

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[Kuba]

Hey Kuba hope your well.

Not sure if this is much of a question or more a statement lol.

I’ve always done my sessions in an hour for Push & Pull. 1hr 15mins roughly for Legs.

After seeing a few of your and Jordans posts between here and insta. Changed it up slightly today.

So for Pull A session, one first exercise i warmed up 20% of top set x10, 35% x8, 50% x6, 65% x4, 75% x3, 85% x2 then into Top set.

Warmed up like this on next movement as it was a RDL. Then next few movements went in from 65%.

Full session was

1. Pullover Machine x2

2. RDL x2

3. Prime Row x2

4. T-Bar Row x2

5. Reverse Pec Dec x2

6. Cable Curl x2

I used longer rest periods, 5-6 mins between working sets.

Session took 2 hours but the difference from the same session over 1 hour was ridiculous. Better form, better connection to the muscle, heavier load (found myself increasing weight on set 2 as id hit top of rep range on set 1), surprisingly got a massive pump.

Suppose question id ask is the long warm up, should that only be on first two exercises then just take one feeler on rest of exercises unless theyre a heavy compound ie. I do leg press late in session.

Sorry if this is abit long lol. Take care

I don’t take long warming up, I don’t waste energy warming up at all

ISO work if I’m starting session is 2/3 warm
Up sets

10 reps
6
3
Work set

Compound

4/5 sets
10
4
3
2
1
Work

Then I don’t do any warm ups I may touch my working weight for 1 rep if I need to and exercise is different

I take 4.5 mins between sets 14 set session takes me 2 hours

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[Kuba]

Push today, 4 lbs down from last time 254.5 this morning

Stronger some lifts held others, that’s what you call success

Same sessions still nothing much will change now until show

Same same every day, fucking love this shit

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[Kuba]

Hey Kuba, what do you think is the biggest weakness and biggest strength to your physique and how does your programming reflect that?

I’m smoll, my weakness is lack of size mate. My programming is based around growing everything

I don’t have anything that needs fixing now

Just need another 20 lbs of muscle

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[Kuba]

I would do

30 g clear whey iso or MPs max / eaa
50g performance fuel 30g honey 1 L water
5g creatine & glutamine

Intra – start drinking before warm up – mix with 1.3 L water finish by second to last exercise

20g MPs or eaa 40g performance fuel ( up or
Lower carb based of your needs ) creatine & glutamine

Pwo meal as usual

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[Kuba]

255 post rest day, much. Leaner again today’s pics, little less sleep tonight I will double rest if recovery takes a hit Thursday Friday, pull today epic session overall.

Big week ahead, no change to session, same
Load just focused on accuracy. Actually progressed some and wil tidy up some lifts too.

Overall feeling good I want to see some more fat loss this week so let’s see how it moves and it might be finally time to pull food down a bit.

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