[Meg]

Hey guys

Hope you’re well.

Weight has moved nicely the last couple days and I’m visually leaner too which is epic

I’ve just finished a 5 weeks assistance cycle of 10mg primo daily for 2 weeks and 15mg per day for 3 weeks, we will have a break from this now until later into the prep

Once things start to look a little tougher etc I will share, at the no it’s just kinda lean, kinda not haha

Meg Sylvester IFBBPRO

[Meg]

Kubas pretty much summed it up well.

I find a rotational split because of the repetition and time between sessions you have alonger run way for progression with 2 variations

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’ve all had a great weekend, it was denisty day for me which was:

Kick Backs
RDL
Hip Thrusts
Leg press
Lat pull down
Upper back row
Lat row

Body is ready for a rest day tomorrow! I’m just in the bath ran by Kuba he’s definitely a psycho as he runs a bath with no bubbles

Meg Sylvester IFBBPRO

[Meg]

I’m guessing you have barbells, dbs and cables to utilise as well??

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Push Day for me which was:

Y raise x 4
Shoulder press x 2
Incline press x 3
Dips x 2
Rear delt fly x 3
Tri ext x 2
Bicep curl x 2
Toe press x 2

Meg Sylvester IFBBPRO

[Meg]

I agree with the guys and the tbjp products will offer you with the greatest quality of that to utilise

Meg Sylvester IFBBPRO

[Meg]

Todays food changes –

Push & pull

M1 –
40g whey
10g dark choc
100g blueberries

M2
125 steak
100g potatoes
100g pineapple
50g greens 50g veg mix

M3 pre
125 Turkey
75g rice
50g veg mix 50g peppers
100g pineapple

Intra
20g mps max
20g sustain
200 ml coconut water

M4 post
100g cor or cereal
40 whey iso
150g raspberries

M5
125 Turkey
50g rice
50g greens
50g veg mix
50g peppers

M6
Same as rest day

Leg day diet

M1 –
40g whey
10g dark choc
100g blueberries

M2
125 steak
220 pots or 50g rice
100g pineapple
50g greens 50g veg mix

M3 pre
125 Turkey
100g rice
50g veg mix 50g peppers
100g pineapple

Intra
20g mps max
30g sustain
200 ml coconut water

M4 post
100g cor or cereal
40 whey iso
150g raspberries

M5
125 Turkey
50g rice
50g greens
50g veg mix
50g peppers

M6
50g oats
40g iso
100g berries
10g dark chocolate

Rest day

M1
125 steak
50g asparagus 50g veg mix

M2
125 Wild salmon
50g veggies 50g veg mix 25g peppers

M3
40 iso
50g oats
10g almond butter
100g frozen berries

M4
125 Turkey
40g rice
50g green beans 50g veg mix
50g peppers

M5
125 Turkey or 125g prawn
40g rice
50 g asparagus 50g veg mix

M6
50g oats
40g iso
100g berries
10g dark chocolate

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Legs today – the session was :

Leg curl x 4
Leg ext x 2
Leg press x 2
Hacks x 2
Hip thrust x 1
Single leg press x 1
Calves x 3

Meg Sylvester IFBBPRO

[Meg]

I agree with Adam usually it’s the salt or hydration that’s the issue

A great intra workout like those from the JP rmahe will over there but adding some actual salt into your intra and more to your pre

Could be that you’re pushing harder. I tend to find this happens a lot when I diet too, are you at the mo?

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Pull day which was :

Cable pulldown
Upper back machine row
Lat row
Upper back Pin row
Upper back pulldown
Rear delt fly
Bicep curls

Meg Sylvester IFBBPRO

[Meg]

Stick to basics

Hammer equipment is some of my favourite machines, they are still good –

Start with hammer machines then
Use cables
Barbells
Dumbbells
Finish on prime row loading it in lengthened

Meg Sylvester IFBBPRO

[Meg]

Hey All

Great day in the gym with push and glutes session was:

Hip thrust
Y raise
shoulder press
Prime press
Dips
Tri extension
Side laterals
Calves

Meg Sylvester IFBBPRO

[Meg]

Obviously if you are keeping a leaner physique and not looking to heavy push like a competitor you shouldn’t see any issues with fave puffiness. I only get a puffy face when I’m pushing heavy with foods and only see it massively with others like what I’d mentioned about me or if they’ve been over eating

Meg Sylvester IFBBPRO

[Meg]

Hey All

Hope you’ve had a great day.

Today was my density session so it’s a newer session to my plan with a little bit of lower and a little bit of upper mixed into the agenda

The session is

Glute kick backs
RDL
Hip thrust
Leg press
Lat pull down
Upper back row
Lat row
Rear delts

My rdls felt rough after only doing legs 3 days ago, I usually only do hip hinge every 10
Days and only do lower body after every 5 days so will get used to it

Meg Sylvester IFBBPRO

[Meg]

Janoshik is always safest bet, me and Kuba don’t use anything without testing it first. It’s cheap and saves you hassle and time

Meg Sylvester IFBBPRO