[Meg]

I think you’d find progress hard with being experienced on a full body split, an upper lower would be my choice here means you only need 4 sessions per week and that’s nice mentally but also enough days in the week to commit some good time to the family too

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’re good!

Legs today which was

Seated leg curl x 3
Leg ext x 3
Leg press x 2
Hip thrust x 2
Cable step through x 2
Lying leg curl x 2
Calves x 2

Meg Sylvester IFBBPRO

[Meg]

Protein amount isn’t awfully low but not too high.

I guess if your goals are competitive bodybuilding I would aim to increase and would agree with Kuba and Michaela with amount to increase by.

May see digestion slow a tad from it to begin with but post that should see an improvement in recovery and imo when a protein progression is done fullness too

Meg Sylvester IFBBPRO

[Meg]

Hey All

Rest day for me –

Spent working, dog walking, food prepping, house work and a little afternoon with Kuba

Letting the body recover and ready for tomorrows upper day

Meg Sylvester IFBBPRO

[Meg]

I agree with the guys cream of rice is super easy to digest. If you use the TBJP COR you don’t have to mix things in or sweeten it as it’s already done for you

Meg Sylvester IFBBPRO

[Meg]

Density day :

Kick backs x 2
Lat pull down x 2
Rdl x 1
Upper back row x 2
Lat row x 2
Upper back pull down x 2
Hip thrust x 1
Split squat x 1

Meg Sylvester IFBBPRO

[Meg]

Yeah I’m with Hilly –

Usually if they can get a docs note for at least trt the are covered for at least that.

But anything beyond it like hilly said would be penalised

I think it depends what the client wants to do but it’s either a need to be natty / trt if they do have a note like I said

Meg Sylvester IFBBPRO

[Meg]

Hey All

Upper day here which was :

Machine lateral x 3
Smith incline press x 2
Prime shoulder press x 3
Narrow press x 2
Lying laterals x 3
Rear fly x 3
Biceps and triceps superset x 2

Meg Sylvester IFBBPRO

[Meg]

Thank you all for replying.

Sorry for being unclear. Hip hinge is the issue. The last year I’ve been doing hyper extensions on Legs 1 and Reverse Hypers on Legs 2 for my lower back and it has worked great.

But the second I put something in my hands and bend over, it’s just a matter of time before I’m hobbling out of the gym again.

The reason for the density set up is just because it looked fun to be honest. Something different from the PPL I’ve been doing for years. It definitely doesn’t have to be that setup, I just had my heart set on it.

I mean I could always just try it and load the hip hinge gradually. But I have the impression a density day is a “go hard or go home” day. Even though I’m a senior 😂

You could always do a squat variation in a density day, doesn’t necessarily need to be a hip hinge there. Could always try and safety bar squat as you will get some back loading being in the position but it isn’t a hinge that hurts you

Meg Sylvester IFBBPRO

[Meg]

Rest day here –

Spent working, house jobs, food prepping, dog walking, food shopping 🙂

Ready for weekend spent fully in the gym, push and pull days coming up

Meg Sylvester IFBBPRO

[Meg]

So obviously you are a seasoned competitor given that you’re been competing the last 6 years.

Do you have pics of you – what have you used before in previous preps?

Are you saying you’re going to start PEDs 4 weeks pre prep and stay on the whole prep. That’s not needed. Can do a small cycle at the start of your prep, come off then use for last 6 weeks of prep – will be extended if you do a run of shows.

I find with my bikini athletes you get a great look from Anavar and a little less sides than primo, primo tends to give more bubbly look. So it’s always person dependent and personal risk factor as to what I’d go with

Meg Sylvester IFBBPRO

[Meg]

Looks like a great set up – what advise are you wanting from this?

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

A great session in in the gym today, Kubas stated squatting again, I’m jealous, I just can’t do them because of my knees, haha

Session was
Leg curl x 3
Leg ext x 2
Leg press x 2
Hip thrust x 2
Walking lunge x 1
Leg curls lying x 2

Meg Sylvester IFBBPRO

[Meg]

Yes I ageee with hilly all is in range so that’s great most we see creatine slightly elevated of supplementing with it but if it’s only slightly out it’s not concerning but yours isn’t so all good

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Back home – back in home gym, felt bloody amazing.

Kubas adjusted training slightly based on how my body is changing post show – more so on my pull days just so that we can get more out of my body session was:

Glute kick back x 2
Single leg press x 1
Banded rdl x 1
Lat pull down x 2
Upper back row x 2
Upper back pulldown x 2
Lat row x 2
Hip thrusts x 1

Meg Sylvester IFBBPRO