[Kuba]

Log book progression

Lifts going up ? Your good

I can almost guarantee most guys who are pushing it are always sore but can still train and progress especially some bodyparts

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[Kuba]

That’s dieting for you, fight to keep quality and load. You don’t progress load when trying to get peeled sadly not how it works!

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[Kuba]

Legs – trained at muscle bound to mimic session as I sent my Cybex leg press for full refurb, session was excellent the leg press they have is slightly older ( epic ) Cybex and it was a chunk heavier I did same load for my top set and it felt a fuck ton heavier lol but it’s all good still nailed it

Great session and great day overall

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[Kuba]

Solid rest yesterday, didn’t do much just got my steps boxed off then relaxed in the evening, body still holding some water from illness. Weight was 272 yesterday and this morning 275 lol odd but nothing changes variable wise just keep cracking on.

Push today & posing I moved my cable fly before press work felt great

Machine lateral 2

Cable fly 2

Incline strive 2

Flat gym Lecco 2

Dip 1

Lying lateral 2

Cross body extension 2

Hard Posing 1 round

I’m going to make sure posing is nails.

Hey Kuba, the incline strive is the same as the prime incline? Or which are the differences? [/quote]
One is strive one is prime bud

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[Kuba]

Pull day, 273 today slightly harder but time to get moving

300 calorie drop on training day & rest day, 100% needed that so I agree with Dean to get cracking now with these changes.

Solid session today overall, progressed some lifts and felt good so we keep on moving now.

Single arm prime 2
Single arm row 2
Tbar 1
Prime row 2
Single arm prime 2
Shrug 1
Cable curl 3
Revere fly 2

2 rounds of posing this morning done. Happy days will update diet tomorrow

Macro
350 p
625 c
50 f
TD

350p
450c
50f
NTD

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[Kuba]

If you are not super experienced doing an aggressive cut ends in a disaster, get into a calorie deficit aim to lose 2/3 lbs per week consistently

First track your calories so you know what you eat, subtract 500 calories and add some extra steps

This should get you moving initially

How do I split macros and should I do high and low days[/quote]
Training day and rest day calories

Training day 300/600 higher than rest day

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[Kuba]

Solid rest yesterday, didn’t do much just got my steps boxed off then relaxed in the evening, body still holding some water from illness. Weight was 272 yesterday and this morning 275 lol odd but nothing changes variable wise just keep cracking on.

Push today & posing I moved my cable fly before press work felt great

Machine lateral 2
Cable fly 2
Incline strive 2
Flat gym Lecco 2
Dip 1
Lying lateral 2
Cross body extension 2

Hard Posing 1 round

I’m going to make sure posing is nails.

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[Kuba]

Reduce everything from 3/4 to 2 sets and then start , you can always add more volume if you can handle more, starting with this right if the bat imo is too much if you train hard, if you train with 3/4 RIR ignore me you’ll be sweaty

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[Kuba]

If you are not super experienced doing an aggressive cut ends in a disaster, get into a calorie deficit aim to lose 2/3 lbs per week consistently

First track your calories so you know what you eat, subtract 500 calories and add some extra steps

This should get you moving initially

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[Kuba]

Yes absolutely 0 issues

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[Kuba]

Epic leg day – weight 272 , look is better im harder and fuller

Trained at Leeds north today as im having some re upholstery done on our kit so few pieces I normally use our out of order. Did my usual session but subbed Cybex leg press for Nytram and it felt insane. 10 pps x9 followed by 9 pps x11 it’s heavy but dear lord feels good

Added Rdl back in I can it felt rough

Full session

Seated ham 3
Leg ext 2
Leg press 2
Calf press 2
Rdl 1

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[Kuba]

It depends bud

D3 k2 for example some need more some don’t

What it says on tub is a perfect baseline to start with before then exploring the need for more

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[Kuba]

Pull day, weight back down in 272, just moving as planned for now no changes. Body is changing training is moving well no reason to step up yet.

Pull
Single arm pull down 2
Prime pin stack upper back 2
Single arm Cybex 2
Prime pin upper / lat row 2
Shrug 1
Pannata pull down 1
Preacher dbell 3
Reverse pec dec 2

1 round of posing, 3 min Sunbed

Feeling decent, we keep on moving

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[Kuba]

Thank you for the responses Allison and kuba.

What would you say are the best methods to keep insulin sensitivity in check kuba? I’m not overeating as I’m currently in a cut and even when I’m cutting I very slowly progress my food and never binge

Not over eating
Baseline activity
Training hard
Small calorie surplus
GDA & omega
Good sleep

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[Kuba]

Push day weight is up and feeling a bit watery, no biggie as no variables changes so we will see how we move over next few days.

Great session overall, progressed lifts some & some progressed execution.

Great to be back after plaque and finally operating at full health.

Session

Cable lat 2
Pec dec 2
Incline press 2
Flat press 2
Narrow grip 1
Overhead ext 2
Machine lateral 2

1 round of posing.

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