[Kuba]

I don’t think this is necessary, more frequency here imo isn’t going give you more vs just upper lower

If you need more lower volume from upper and add more to lower

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[Kuba]

Do you support her with her goals, hobbies and passions ?

If I’m being completely honest, I don’t really know what her passions or goals are, as she rarely talks about what she wants to achieve and seems content with where she is in life. That said, I recognise that I should know her goals, interests, and hobbies, and it’s something I intend to talk to her about.

In the past, I’ve tried to support her with things like dieting and lifestyle changes, although she’s struggled to maintain consistency. I’ve also made it clear that whatever she chooses to pursue—whether that’s Pilates or something else—I would fully support her.

We also share two children, and I make sure to do more than my fair share when it comes to school runs, bath time, and their basic day-to-day care.[/quote]
Sounds like it’s just a one way street to me, you do your part , you support her and clearly not getting it back

Maybe put more effort into finding out what she wants and speak to her openly and ask if it’s Bodybuidling or just insecurity from you getting in shape and actually living a life with purpose

Communication is key here

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[Kuba]

262, feeling pretty lean waking up a little bit drier again as of last 2/3 days, this is where patience in a longer offseason pays off big time, you reach a weight and you can get better at said weight with time.

Pull today,

2 single arm pull down
2 single arm row
3 upper back row
2 frontal plane pull down
2 shrug
2 reverse fly
2 high curl

Slight re set in execution here, making sure I am spending more time in short for all lat work and not letting rom slip with any rep

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[Kuba]

Do you support her with her goals, hobbies and passions ?

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[Kuba]

Rest day today for me

Morning walk with little ones and then to see family

Grabbed a coffee and headed back

New training split through

Upper

Arms and legs

Upper

Arms and legs

Torso limb!

Very good split bud, excited to see your progress

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[Kuba]

Yes they do, they matter more as you get bigger and stronger.

You need to have skill for lower rep work , same with lower volume, someone who doesn’t know how to train well won’t get much out of both lower rep and lower volumes

Rule
Of thumb

Pick a rep range you can execute well in, take your set as close to failure safely and with good execution

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[Kuba]

All uk labs are decent if in doubt test your stuff with janoshik

I test anything I ever inject

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[Kuba]

Can’t see pics bud sorry

Stay patient and keep moving forward bud your dropping bodyweight so keep moving when it stalls

Lower calories 150 both days

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[Kuba]

Blood work first see what your markers are at and to have a reference point to work from as you start

First cycle exposure is trt + not a cycle start 150 and go up super slow it can literally be a 12 month long process milking 50mg increments of just test only that’s the best way to go.

Cycle response will be dictated by
Genetics
Training
Diet
Lifestyle
Effort with all of the above

Some get a lot some not much depends on your set up

Before you start consider you will likely need to use gear for life as regaining natural function to some can he a disaster

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[Kuba]

What’s your cardio and steps ?

How often are you training ?

How is your sleep & daily routine

Are pictures looking leaner ?

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[Kuba]

Remove yoh

Remove cardio

Lower Clen to 40 keep SLU for now

Increase calories to 3000 on training day – no increase on rest day ( you move less )

Give it a week or two then remove Clen

SlU keep for first 4/5 weeks whilst you creep food back up, then remove.

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[Kuba]

262 this morning, feeling bigger and just as tight.

Big perfomance goal ticked off hit 5 plates for 6 yesterday on gym Lecco hack without sleeves and then 4.15 for 8, I have only ever done 5 with SBD sleeves on, so this is huge.

All this week i have been hitting all time lifts without any sleeves or supports so i am already ahead of anything previous

Rest today will be spent resting as much as poss, will do cinema with Meg,

We both have some work to box off this morning and then total chill for the day ready for a huge week ahead

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[Kuba]

Hey bud personally I would run upper lower, lower work is always more demanding I would prefer to always run a rest there

Upper
Lower ham focused RDL
Rest
Push ( quad iso ) single leg press or leg ext
Pull
Legs even split curl ext leg press & hack
Rest

This is what I would run if you want more leg specificity with volume you can recover from and progress

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[Kuba]

Daily doses if goal is fat loss

If it’s mostly appetite

One larger dose in one

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[Kuba]

Legs 261 holding, bodyweight levelled off now for 11 days or so few more days without movement and we may crack on with a slight shift for now

Perfomance is moving up, sleep and overall feeling is epic.

People rush way too often to add food, drugs or make changes, PATIENCE is by far the biggest tool you have for progression

Patience * effort = progress

2 leg curl
2 seated leg curl
3 leg ext
2 hack
1 Rdl
2 calf

Juan as it said, coming soon. If I don’t post about it or reply then it means wait 🙂

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