[Kuba]

267 lbs Push

Excellent night of sleep and progress across all lifts, pressing into new territory now.

2 y raise
2 incline smith
3 prime press
3 cable fly
2 lateral
2 push Dow

Greg bang same as I last posted just extra rice

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[Kuba]

Kuba also about insuline sensitivity some mornings I’m around 6 point mark most of the time staying beetwen 5 – 5.5 ratio. I added 250 Metformin but wondering to bring it up to 500 what do you think? Thank you again

Sounds like you need to diet bud , Metformin won’t fix insulin resistance

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[Kuba]

I think this will be too much for most people, upper Lower will work better with max 7 movements you are doing extra movements that are basically same here, 6-7 exercise max don’t repeat same movements that’s whole idea of a / b rotation my man

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[Kuba]

Thank you Kuba again i will do it that way!

Let me know how it goes

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[Kuba]

266.2, highest bodyweight yet of this push up, still have some tweak and tools left to be able
To extend this and keep momentum up whilst staying lean.

I am almost back to 270 now with way way better condition than ever before at this weight, still not quite enough but we are moving in right direction.

Pull today, 16 sets same session

3 citadel pull down sa
2 sa granite TBJP row
3 prime low row
2 single arm frontal back on citadel
2 shrug on prime low
2 single arm reverse fly
2 bicep curl

Next 2 weeks is mostly assessing if I can progress with this volume, if i cannot I will
Drop a set back off.

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[Kuba]

Can also use Saline solution to reconstitute peptides btw

No use bac water

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[Kuba]

265.3, rest

Busy day and very productive; in bed before 8pm, woke up 5:15 and straight in the office for check ins, 7 am walk m1 7:30 m1 back in the office and tissue work at 8:45

Will do sauna and oxygen chamber today, recovery is good and sleep last night was fucking immense. A lot to do today, Client set ups, content writing / lecutures and few meetings to box off.

Game on

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[Kuba]

My preference is on leg days, it all depends on what your priority is

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[Kuba]

265 legs

Back to leg day I know works well more ham focus

Single leg curl 4
Rdl 1
Leg ext 3
Leg press 2
Calf press 2
Bicep 1

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[Kuba]

265.5 push

Good sleep feeling great can’t wait to get stuck in

Dips not progressed in time so moving it out for an additional set of press work

2 machine lateral
2 incline smith
3 TBJP granite press
3 incline cable fly
2 behind back lateral
2 overhead extension ez bar

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[Kuba]

when someone trains with an upper-lower-off split and having 2 or 3 rotations, do you think that a hip hinge movement (either a deadlift variation or a hyper) is neccessary in every rotation for complete hamstring development or a rotation with only a leg curl is ok as long as there is at least one hip hinge in the other rotations? Assuming the level of the person is intermediate.

3 rotations imo is counterproductive as it leaves you with way too much time between sessions you can lose some adaptations

It all depends on your needs and overall exercise selection, some cases yes others no

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[Kuba]

I think to increase fruits from 400 to 500 gr. And 500 gr. Frozen mix vegg with brocoli, carrots and cauliflower. Do you think that is going to be enough?

Broccoli and colifloir is not a great choice for digestion

Stick to more so spinach courgette peppers green beans asparagus etc

You’ll likely just get bloated eating broccoli and Coli

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[Kuba]

Some of data I have seen is that it can actually re program how people mentally look at food / addictions, not something that’s uncommon from what I’ve read

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[Kuba]

That high mg is going to lose potency, I would look at purchasing lower mg.

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[Kuba]

265.3 slowly moving up

40 carb increase training day
30 carb rest day

Small changes for me up or down go a long way as I am very consistent with what I eat but also my expenditure so small changes for me do job, you will notice most don’t see changes with small changes down to just inconsistency with variables and that’s ok it’s just something coaches must be mindful of.

I see guys still increasing calories by 400/500 at one time, I don’t see any need to ever make such big changes unless it’s first change out of a diet or first change into a diet. Anyway

Excellent pull day

TBJP pull down 2
Single arm prime 3
Prime upper back 3
Thoracic lat pull 2
Shrug 2
Reverse fly 2
Single high curl 2

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