[Meg]

Hey guys

Hope you’re well

Deadlift day for me which will be :

Kick backs x 2
Deadlifts x 3
Hip thrust x 2
Split squats x 1
Leg press x 2
Lateral raises and calves superset

Hope you’re all having a great start to the week

Meg Sylvester IFBBPRO

[Meg]

I’m with Jordan there’s no need to

But if you haven’t looked into foot stance, form it coukd be figured before you give it a cross in the box as to whether you can do it or not

But I basically just stick to leg press and I’ve no issue growing my legs

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day here

The usual

Work
Walk
Food prep
Food shop
Massage
Little more work
Out walking with kuba

Meg Sylvester IFBBPRO

[Meg]

I agree with Jordan fluctuations happen, as long as you’re to plan that’s what you can control, on a hot day I try keep water up by 500ml, hopefully things settle and move the next few days for you but don’t be reactive off one small step back

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Legs today which will be :

Seated leg curl x 3
Leg ext x 2
Leg press x 1
Squat x 1
Hip thrust x 1
Glute press through x 2
Claves x 2

Let’s get in and get after it

Meg Sylvester IFBBPRO

[Meg]

I’m with Kuba if legs are a area wanted to bring up upper lower allows for more frequency in lower than a PPL

I’ve ran this now since the Olympia and seen the best results I’ve ever seen in my lower body

One session starts with quads one with glutes /han but the entire leg is hit back session

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day here

My glutes need it after yesterday haha, we got our new jp clothing drop yesterday so did some pics for Corinne and Jordan! I really like it very vintage vibes

Todays day was the usual
Work
Walk
Meal prep
House jobs
Admin
More work
Food shop
Chill bed

Meg Sylvester IFBBPRO

[Meg]

Tightness, if you’re dieting a bit of cramp even from getting a little leaner, water balance being off, too little sodium, it’s getting hotter so affecting dehydration a tad

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Glutes day today which is

Glute kick backs
Deadlifts
Hip thrust
Hyper extensions
Reverse lunge
Lying lateral raise

Meg Sylvester IFBBPRO

[Meg]

Because you don’t have much muscle , so when you don’t have much muscle , to get more muscle , you don’t need much stimulus . So 1-3 sets is enough to get all the stimulus you need , so then training at higher frequency with 1-3 sets is going to make you grow the fastest , as if you did 5/6/7 sets , you have to wait longer but those sets won’t make you grow any faster as you don’t need them

Thank you Jordan very much

Do you think when we aproaching 40 years we have to change these splits (due to recovery) as continuing to remain natural or not?

[/quote]
Yes I don’t think anyone with good experience should need to be running a full body split

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Rest day here, great morning of work and dentist ticked off

Day is
Work
Walk
Meal prep
Massge
Dentist
Work
Spend time with kuba

Meg Sylvester IFBBPRO

[Meg]

I’m with Jordan the full body is always a nice way to start

Learn how to do lifts well, learn how to train hard and enjoy it too!

Then she can go a more lower body focused split like upper lower with like 3 lower 1 upper if that’s more her focus on progression once she’s exhausted the full bod

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Leg day today which was

Hip thrust x 1
Lying ham curl x 3
Leg ext x 2
Leg press x 2
Claves x 2

And bench at the end of the session which moved some nice numbers

Meg Sylvester IFBBPRO

[Meg]

I’m with Kuba, mine will bump by 10-20 bpm depending on if we have just implemented it compared to when been on it a while

Just make sure you’re working whilst you do cardio

Meg Sylvester IFBBPRO

[Meg]

Hey guys!

Hope you’re good.

Travel back home day for me, it’s Father’s Day and it was my dads birthday on Friday too when I was away for the show, so it’ll be nice to spend some time with him later

All client work done pre flight, one client will reverse after the show this weekend and her plans were all done 5 days pre show so she can have some direction post show

Have a great Sunday guys

Meg Sylvester IFBBPRO