[Kuba]

265.4 new prep low creeping in nicely so I’m pleased, Clen in now so I’m expecting a nice shift forward over this week.

Cybex Leg day today

3 single leg curl prime
2 Cybex leg ext
2 Cybex leg press
1 Cybex ham curl
2 calf press

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]

If you hate your love handles bud you have about 7/8 more kg to go to get lean leaner from here, there won’t be much muscle there but you’ll have a good base then to come back up 14 kg over the course of 35/40 weeks super slowly

So this just depends on how you are feeling and how rate of loss is moving

If you are moving well

Keep at it

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]

What’s your goal ? Are you powerlifting ?
If you aren’t
Waste of time

If you want to do it for fun give it a crack at end of your session just dont tear anything

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]

Pull 266 again but I feel a lot leaner, this is where I think we will see some big changes coming this week

Clen added in and I actually look a lot harder today

Brought up my test a bit 0 diff to water just look a bit fuller.

Pull today great session

Single arm pull down 2
Single arm lat row 3
Upper back row 3
Prime row 2
Bicep 3
Reverse fly 2

Perfect session, Trained with a client and nailed the session. We filmed it and today I was on fire so we got a lot done! Happy days

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]

Niggles lol

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 ive noticed you dont do any specific shoulder pressing movements in your push day is this specific to your needs or do you feel that shouldwrs get enough involvment through chest pressing movements with isolations added

Pressing & lateral work does plenty my shockers look best they ever have and 0 bugles

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 my man

I have diff foods on rest day and diff meal structure as I want to have some variety

If you want same do same just lower quantities for rest day

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]

Push day 266 up a touch – I actually didn’t take my am Supps yesterday, I had to be up earlier and needed to be in the office for clients ( first time this has ever happened ) lol but that’s no issue as normally I come up of back of rest – no bits means woild have likely been lower today so that’s good

Excellent session today – each one takes me around 2 hours to do, total time in gym more like 3 with posing etc

Session was perfect
Single arm lateral 2
Cable fly 2
Incline strive 2
Low inc prime 2
Narrow grip standing 1
Cuffed Lateral 2
Cross body extension 3 myo reps

Perfect session super happy

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]

Kuba for programming a push pull arms legs split 4 on 1 off. Would volume need to be low to allow for recovery of training 4 on 1 off. Was thinking Chest 8 sets, Front delt 2 sets, side delts 5 sets, rear delts 3 sets, lats 4 sets, upper back 4 sets, traps 2 sets bicep 8 sets, tricep 8 sets, quad 7 sets, hamstring 5 sets, adductor 2 sets, calf 4 sets.

For you this volume might be sweet for some might be way too much

You won’t know until you try it bud, lifts progressing ? Your good

Feel flat and not progressing ? Too much volume

Make sure you are not training past failure

Lifestyle also plays a role with volume tolerance ie sleep routine etc [/quote]

Thanks Kuba.

Defo feel standardising lifts with a tempo makes it easier to find failure and feel like i’m failing on the negative aswell as the positive. [/quote]
Tempo
Range of motion
Execution
Effort

Let all work together

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]

It depends on your size

If you are big big you aren’t keeping your size on 150’mg test

You will lose some

Then regain it once you kick back up

Depends on how far you have pushed beyond your natural set point

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]

Flat soles are best, I have some adidas or vevo barefoot

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]

Kuba for programming a push pull arms legs split 4 on 1 off. Would volume need to be low to allow for recovery of training 4 on 1 off. Was thinking Chest 8 sets, Front delt 2 sets, side delts 5 sets, rear delts 3 sets, lats 4 sets, upper back 4 sets, traps 2 sets bicep 8 sets, tricep 8 sets, quad 7 sets, hamstring 5 sets, adductor 2 sets, calf 4 sets.

For you this volume might be sweet for some might be way too much

You won’t know until you try it bud, lifts progressing ? Your good
Feel flat and not progressing ? Too much volume

Make sure you are not training past failure
Lifestyle also plays a role with volume tolerance ie sleep routine etc

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]

Hello Kuba,

Regarding creatine, for natural athletes I mostly hear the recommendations of 5-6 g per day. Recently I see you support a higher dosage, not only to aid in performance but for health reasons as well.

How much would you recommend for a natural athlete that is let’s say pretty lean at 75-80 kg at 180cm?

The reason I keep saying natural is because we are a lot smaller with less muscle so maybe we need less Creatine than enhanced guys?

30g daily for other benefits

10 am
10 around training 10 mid day

Weight is irrelevant
Being enhanced is irrelevant
How much muscle you have is irrelevant

Higher doses improve cognitive function and general health

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]

None

I train with full Rom and good execution

Full Rom hip hinge
Full Rom leg press etc

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]

Nothing else to add Jordan nailed it

Be patient
Get strong
Stay accurate

Push up from a lean point

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