[Meg]

Hey Guys

Hope you’re well.

Kuba increased my food so I’m just going to pop that here :

M1 –
200g sourdough
4 eggs
100g blueberries

M2
125 steak
100g rice or 450 potatoes
100g pineapple
50g greens 50g veg mix

M3 pre 5 iu humalog
125 Turkey
125g rice
50g veg mix 50g peppers
20g honey 1 rice cake
100g pineapple

Intra
20g mps max
70g sustain
200 ml coconut water

M4 post
125g cor or cereal
20g honey
40 whey iso
150g raspberries

M5
125 Turkey
50g avocado
100g rice
50g greens
50g veg mix
50g peppers

M6
Same as rest day

Rest day

M1
125 steak
200g sourdough bread
50g asparagus 50g veg mix

M2
125 Wild salmon
50g veggies 50g veg mix 25g peppers
200g sourdough

M3
40 iso
75g oats
10g almond butter
100g frozen berries

M4
125 Turkey
75g rice
50g avocado
50g green beans 50g veg mix
50g peppers

M5
125 Turkey or 125g prawn
100g rice
50 g asparagus 50g veg mix

M6
100g oats
40g iso
100g berries
20g dark choc

I’ve had a really really great day in the gym, super happy with some more progress on my RDLs really really happy!

Meg Sylvester IFBBPRO

[Meg]

Hi Luc,

What’s driving the change? Are you just running out of interest in the current set up?

If you’re still progressing I wouldn’t be too hasty mate. It won’t always be so easy to come by!

Running out of interest and the idea that you ‘should’ switch to ppl when more advanced. Got me thinking i guess. But i think you both are right, im still making progress so i’ll stick with it. Training is still fun and progress good, even in the cut.[/quote]
I agree with the guys above

If you have progress still climbing in the gym and visually and it works with your schedule then yes it’s great.

If you wanted to switch to PPL could always be after this diet as you lead into your big push

Meg Sylvester IFBBPRO

[Meg]

Great pull session today, some really solid progress with load or reps.

A quieter weekend with client comps too – next weekend will be my busiest of the season but will be much quieter after that.

5 weeks today till prep starts very exciting indeed

Meg Sylvester IFBBPRO

[Meg]

Definitely get them done next week Adam.

That way you can see where your levels are and what you need to do moving forward

Meg Sylvester IFBBPRO

[Meg]

Push Day here.

A nice strong session, which is just nice to have things progressing really nicely.

Todays session was the usual:
Single y raise
Shoulder press
Inc db press
Tricep gym lecco press
Tricep extension
Prime seated lateral raise

Meg Sylvester IFBBPRO

[Meg]

Hi mate

I don’t think I’d take that for an answer, it doesn’t sound like there’s a lot of substance to that!

I’m definitely not qualified to give a diagnosis, but do you have any issues with your ears? This can often throw your equilibrium off.

See another doctor mate and get to the bottom of it.

I got very small earways. But i already got that checked a year ago. Got no presure or water in there. But as said i got very thin earways.. i read yesterday that high hematocrit can curse dizziness and headaches. I wonder if it could be that combined with bad recovery, because i dont sleep good. I got sleep apnea and sleep with a special apnea mouthpiece, but sleep is still not optimal and yes i tried cpap. Wakes me up like 5 times a night[/quote]

@Clare @MeganSylvester [/quote]
You have to be a little persistent with the cpap from knowing those who use one as you will get used to it over time or to see if the doc can give you another type of mouthpiece for ir

Meg Sylvester IFBBPRO

[Meg]

I mean there’s a multiple of things it could be.

Low blood pressure, vertigo, tinitus

But only your doc would be able to figure this out so I agree seeing a diff doc is needed

Meg Sylvester IFBBPRO

[Meg]

Rest day for me today.

Not a super exciting day.

Just working and doing some house work.

Looking forward to push tomorrow !!

Meg Sylvester IFBBPRO

[Meg]

Hi bud, I can’t say for sure but it could well be that a triceps exercise has been added in for additional volume for your triceps and also it’s a small muscle group so it won’t be taxing on your body or take away anything from your session. In my pull workouts I also have one additional triceps exercise for the reason I gave above, so I would think this is likely the case for why triceps rope push down is in this workout

Thanks a lot marc! Man let me ask you, im in prep, ive doing 3on 1 off (pull/push/legs/rest) feelling that recovery Inst 100%! Do you think that at 6 weeks out change to push/pull/off/legs/off would be a bad idea? Thank you! [/quote]

Hey Luan

I thought I’d reply here for you.

Yes I would definitely if your schedule allows give the extra rest day between pull and legs – should help hold performance and have recovery in a much better place for you especially as you drive into the end of prep.

If you schedule allows I think recovery wise in offseason it’ll be better from a performance perspective too [/quote]

Thanks a lot meg! I Will change ! [/quote]
Smash it !!

Meg Sylvester IFBBPRO

[Meg]

Hi bud, I can’t say for sure but it could well be that a triceps exercise has been added in for additional volume for your triceps and also it’s a small muscle group so it won’t be taxing on your body or take away anything from your session. In my pull workouts I also have one additional triceps exercise for the reason I gave above, so I would think this is likely the case for why triceps rope push down is in this workout

Thanks a lot marc! Man let me ask you, im in prep, ive doing 3on 1 off (pull/push/legs/rest) feelling that recovery Inst 100%! Do you think that at 6 weeks out change to push/pull/off/legs/off would be a bad idea? Thank you! [/quote]
Hey Luan

I thought I’d reply here for you.

Yes I would definitely if your schedule allows give the extra rest day between pull and legs – should help hold performance and have recovery in a much better place for you especially as you drive into the end of prep.

If you schedule allows I think recovery wise in offseason it’ll be better from a performance perspective too

Meg Sylvester IFBBPRO

[Meg]

Yes it’s not an issue at all – will be abso fine

Meg Sylvester IFBBPRO

[Meg]

Leg day – we headed to a diff gym today for kuba to deliver a leg press from his new pro series equipment line with Nytram.

Session was tan as normal but they have one of the newer cybex hacks that are a little harsher on the knees – so just pulled the 5kgs off to get some solid reps 🙏🏼

And increased load on end of session RDLs by 5 kg – I’m really excited to keep on building these on the second leg rotation day see if we can get hem building up to the 4PPS that would be cool

Meg Sylvester IFBBPRO

[Meg]

I’m guessing these are your usual meals it’s just you’d normally have a savoury non whey based meal for meal 2 when you used to train a little later.

I don’t see there being any issue if you find any digestive issues can always try a savoury non whey meal pre the gym – but I can’t see it being a problem.

I have some clients who just train after one meal and progress well so training earlier isn’t going to be less effective

Meg Sylvester IFBBPRO

[Meg]

Todays been a rest day for me – lots of work this morning, before our excellence program call based on resistance profiles lead by kuba, then onto some more work.

This afternoon it was lovely as I was able to catch up with my 2 best friends – one lives in Manchester and he’s super busy with work so it’s always nice when we can find a time to meet up and I spoke with Rhea on video call – she’s just a couple weeks out from the O and then she gets to come home to the UK I can’t wait to see her

Meg Sylvester IFBBPRO

[Meg]

Pull Day. A solid session with some nice progress with some extra weight or reps on most lifts. Just my first movement the pull down that seems a little sticky with numbers at the mo so need to watch back my clips and see if somethings breaking down

Session was

Machine lat pull down

Extreme upper back row

Upper back pulldown

Lat row

Lat pull over

Hip thrusts

Bicep curls

Rear delr fly

Hi Meg! What has your progression looked like over time with the pull-down you mentioned?[/quote]
In the last year I’ve gone from 1.5 plates up
To 3.5 plates the last 2 months it’s been extra reps here and there, improved form – just not seeing things move as quickly now

Meg Sylvester IFBBPRO