[Kuba]

The only thing I’d change is picking hip hinge or squat pattern not running both

Hip hinge
Leg press

Other session
Squat
Leg press
Or just squat that session

If you train hard and heavy doing one after another can wreck you especially first in

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[Kuba]

You can replace them with almost anything,

Steak
Whey
Chicken
Yoghurt
Fish

Anything you fancy bud

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[Kuba]

How do the guys claiming 3-7 rep is best look ? Most look like utter dog shit and have NO muscle. Why would you do that ?

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[Kuba]

I use my Oura ring to track sleep & HR it’s actually very accurate especially the gen 3:4 ring it’s epic. I am a fan , more for accountability over anything else. Even if it isn’t that accurate it keeps you accountable and mindful of sleep habits & routine which is most people’s downfall.

Final rest today 268, itching to get back to it, took pics this morning the look is decent, some posing changes look better on me, as I come down will only improve from here so excited to get it.

For now

Slow and steady – patience is key.

Busy morning today, client set ups, blood work with eval, sauna and ice bath with Meg.

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[Kuba]

267.8 up a touch from rest & more food – normally I always come up slightly anyway so that’s all good.

Very much looking forward to getting back to work, very busy rest day today ryan 2nd Darragh 3rd in a stacked line up. First one of the Season now more to come let’s get it.

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[Kuba]

Use leg press don’t skip your leg training

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[Kuba]

Good question

The goal is not to stay in a calorie deficit when trying to drop fatigue,

Deficit drives fatigue

Trying to get fresh & staying in a deficit is like trying to put fire out with petroleum poured on top – it’s counterintuitive & counterproductive

Rest – 266 up a bit but shit sleep with my mouth swollen from tooth out still, early rise for clients competing to peak them. Epic day of client check ins and few new set ups with some incredible athletes coming on board. Happy days

Usual set up today, very very busy day but productive and actually felt great

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[Kuba]

Are you tracking steps ?

Are you tracking your HR ? What cardio are you doing ?

Are you accurate with this food consistently ?

How often do you weigh your self

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[Kuba]

Legs 265.2 – drop in weight and much leaner and flatter

Extra carbs and steps lowered over next 3 days – 3 days of rest
7500 steps
350 p 550c 50 f if weight drops il likely do more. Let’s see

Immense session at Darby, all time strength across all lifts, feeling very good.

Ready for some days off, small re set then back to work.

Session

Single leg curl 3
Leg ext 2 ( stack for 10 reps never did it second set )
Cybex 520 kg x8 with back pad added to make it heavier in stretch x7 x3 back off
Single leg curl 2
Calf press 2
1 round of posing

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[Kuba]

Pull 267.8 holding some in my midsection from paracemal I had to have in night , session was still epic

Trained at MG

Single arm Cybex 2
Altars row 2
Prime pin 2
Prime plate 2
Rodgers 2
Bicep 3
Reverse fly 2

Epic session progressed lifts, did some decent content.

Busy day with clients , some new set ups and peaking for this weekend so very full on but love it

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[Kuba]

Heavy head ? How’s your resting heart rate ? Nausea ?

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[Kuba]

Please can you explain how it will be expensive getting 300g protein in given prices of chicken, tuna, mince at places like aldi ?

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[Kuba]

Push 268 this morning, always up a touch post rest.

Had my tooth out this 10:30 didn’t get out of chair until 11:50 so rough day as oppose to my usual set up, still progressed my lifts but certainly felt fragile but it’s all good, felt good enough and cracked on with my session as normal.

Overall solid day, no change to session

Lateral 2
Cable fly 2
Incline strive 2
Gym Lecco 2
Prime dip 1
Lateral 2
Cross body tricep 2

2 more sessions then 3 days rest ( small re set ) still feel fresh just shows how well im managing stress and routine.

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[Kuba]

Nice

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[Kuba]

Looks great

Post workout I’d just have less whey and eat the chicken with the whey straight Pwo as oppose to snacking

Other than that I’d add more fruit across all meals

Rest is rice

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