[Kuba]

Rest day
262.4 lbs no bowel, sleep was a little broken as my legs were just a little trashed.

Overall feeling great, was half expecting energy to be low but it’s actually decent. I’m going to make sure I smash the day then rest mid day onwards and really switch off for early night

Early wake, peaking clients & client updates then new set up later to do and finish tomorrow.

Sauna on cards for
The day and some time with my book.

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[Kuba]

Leg day
261.4

Feeling leaner

Training was epic progressed all lifts, felt strong and all in all great day

3 leg curl single leg
Leg ext 2
Leg press 2
Calf press 2
Single leg curl seated 1

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[Kuba]

3 iu you will get a bit from it, just don’t expect anything ground breaking 3 iu is closer to replacement dose ( 1.6/2 iu is generally around that )

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[Kuba]

Up your steps to 14,000 this will put you in a deeper deficit when you stall.

Move more my man

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[Kuba]

262.8 today, leaner and little flatter, performance was great and solid pull day. Posed after and much more pop everywhere so im pleased

Session

Single arm pull down 2
Single arm row 3
Tbar 2
Prime row 3
Bicep curl 3
Reverse fly 2

Feeling positive and very happy with the process so far still fuck ton of tools to play with and 17 weeks so game on..

Remember guys
Marathon not a sprint

Will – yes we have a session lined up to film when jay is back, thanks hud anything you want to see let me know.

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[Kuba]

Yes I count omega into my macros 10g fat daily

Push today 263.8, always come up some after rest days.

Session for today

Single arm lateral 2
Cable fly 2
Incline strive 2
Flat prime 2
Narrow grip press 1
Lying lateral 2
Single arm Cross body extension 3

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[Kuba]

Read the labels, some protein has better macros than the other

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[Kuba]

Hi Kuba, in regards to logging progression in a top set vs back off set, is it best to prioritize progressing the first set over the subsequent sets?

Progress what is there, I don’t think you should prioritise one over the other

Both should be seeing some progression, if you take first set the second may be slower or maintain.

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[Kuba]

Hi Kuba,

What are your thoughts on new research via Australia about creatine dose recommended for aeons as 5g daily – It seems 10 – 15g to be recommended now?

I am 174lbs – So I use 5g daily and found beneficial, now I am questioning myself do I need to up it to 10 – 15g daily.

I did speak to another gymgoer who said they upped from 5 to 10 and said all they got was bloated despite more water intake but I dont know their bodyweight.

Sports supplement creatine makes no difference to muscle gains, trial finds

Thanks

Damian

I’m using 30g daily for cognitive function benefits and training performance

I do up to 40g with clients that need it for poor focus & energy

Total nonsense creatine does not bloat you, likely down to shitty company he used

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[Kuba]

Sorry just to be clear, you mean you need 5000 elemental ?

No Read what I said, 5000 gives you around 1000 elemental

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[Kuba]

Rest day 263 new low, feeling epic very good night of sleep so I am pleased.

Rest day routine is
Wake straight into 2 hour Check ins, clients in prep get replied to upon wake then rest, then I do my steps & continue replies incline treadmill at 5KHM 30/35 mins followed by 2 rounds of posing daily now.

Busy morning of check ins & peaks starting again, big year of competitions going down with the team so I am buzzing

Episode 2 of TBJPprogress radio last night and it was a fun one, looking forward to it dropping on the site.

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[Kuba]

hey Kuba, lately you post a lot of studies on you story that support a dose of magnesium above 500md / day. Is that total from supps and diet or should i aim to get around there only from supps alone? (elemental of course).

also is it ok to take some of it after training with the post workout meal?

Elemental magnesium only, absorption of magnesium is very low you absorb around 10% so only elemental is what matters – 1000 mg you’ll absorb about 100 ish so you need 5000 to get 500 so on.

I take it with every meal

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[Kuba]

10 units ( 10 marks ) on this slin pin gives you 25mg of test ( this is a 50 unit insulin needle )

So here I would do 10 units daily so you are micro-dosing daily, works out 175 mg per week but again 15 mg won’t really make much diff

Daily imo will see you feel your best

Not stupid at all bud valid question so you take right amount.

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[Kuba]

You inject it bud ?

Or do you mean dosing ?

Please elaborate a little more on the question so we can give you a proper answer

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[Kuba]

Just put all the protein in first n get the total. Then add other stuff

Exactly this

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