[Meg]

Hey All

Hope you’ve had a nice start to the week – busy one for us.

Always a heavy client day with the start to the week.

A few things to sort + go through with the coaching brand today, with some exciting new things taking off.

Look forward to push tomorrow

Meg Sylvester IFBBPRO

[Meg]

Id look at lowering rep ranges to 8-12 reps if you are doing any higher rep sets.

First we shave off set extensions and extra sets / additions we had in offseasons any drop sets also get removed.

Then slight reduction across most demanding movements so mostly compound work here and there and some iso work if we find that performance quality isn’t sustained

Meg Sylvester IFBBPRO

[Meg]

Hope you’ve all had a great day a normal Sunday
Check ins
Team call
A little more work
Then the gym

Had an excellent session today – some good progressions with lifts – we’ve add a pause back in to my leg press just to aid a little knee pain – obviously there are good days and bad days hopefully will be more good since stem cells but it’s still very early days

Meg Sylvester IFBBPRO

[Meg]

Early start to the day, started working at 8am so up at 6:45 to do cardio. pretty early for but didn’t feel as bad for only 7 hours of sleep.

Legs A were done today. Progressed all my iso moves but my compouds took a hit. I just can’t seem to hit the same numbers I was hitting at my peak bodyweght. This makes me really angry and I makes me doubt my progress. I decided to just not focus so much on the weight and focus on imporoving the form and tempo. 10pps just feel incredibly heavy on the leg press, I guess 9pps with some deeper reps and better tempo wil have to cut it for now.

Rest tomorrow, thank god is weekend as I was litteraly working all week. Not much will change for at least a month. However I wont complain I am werey happy to be able to work and make some money.

Sounds like it might be time to reduce your training volume slightly you are feeling like your performance is taking a hit.

Meg Sylvester IFBBPRO

[Meg]

Hope you’ve all had a great Saturday

Today was a rest day spent :

Working

Massage

And then we headed to the cinema to watch The Flash – it was pretty good not the best but I like most things do and marvel !

Meg Sylvester IFBBPRO

[Meg]

5 litres of water isn’t too much – you’d have to go super over board to drown yourself from drinking too much.

I think most people would just be sick before that even happened.

I see no issue in your intake being a little higher day to day – most of my female bikini girls drink 5 litres a day

Meg Sylvester IFBBPRO

[Meg]

Happy Friday 🙂 pull day here, kuba has asked me to train alongside him, he’s rejuggled his training recently and things are a little more inline with my training, I like training alone but if I train with anyone it’s nice to get that push from Kuba and Mark.

Todays session was :

Machine lat pull down
Machine upper back row
Machine lat row
Machine upper back row
Lat pullovers
Lat pull overs
Hip thrusts
Rear delt fly
Bicep curls 🙂

Meg Sylvester IFBBPRO

[Meg]

I thought the same as Marc – do you hydrate before your cardio? Do you hydrate during? Are you having too much hydration during.

Gives us a little more detail

Meg Sylvester IFBBPRO

[Meg]

Hey All

Push day for me today – it was a really strong session at the front end – things started to stall a little towards the end, but over all a great session

Session was:

Standing DY raise
Gym shop incline press
Smith high incline
Dips
Machine side raise
Dhandle side raise
Tricep push downs

Meg Sylvester IFBBPRO

[Meg]

Yes I’ve used it – it’s good to go

Meg Sylvester IFBBPRO

[Meg]

How to take a good check in picture:

– get a black back drop (either a photo black drop set up you can get from Amazon or a black out blind and attach to the ceiling)
– Where possible have a window with natural light in front of you.
– Get a ring light and set it at belly button height.
– If the light is not great in the room due to being dark outside put the ring light on.
– Use self timer to get the photo 10 seconds on your phone will be long enough to get into the pose.
– Use back camera on your phone where possible not the front camera

Meg Sylvester IFBBPRO

[Meg]

Today is a rest day

We had a little team MK meeting this morning – to just outline some plans and out action points coming away for all 3 of us – look forward to seeing what we can achieve for the remainder of the year as a team and with our great clients

This afternoon I had to go get our marriage certificate as it’s about time I changed my name officially on things after a year and a half of being married haha

Hope you’ve all had a great day

Meg Sylvester IFBBPRO

[Meg]

So yesterday was a leg day for me – a little bit of a new set up as we are running a hinge every 5 days

So we’ve removed the split squat from this sessions – I’ll do it in my other instead of single
Leg press

So this session is the same but now have an SLDL on the prime trap bar, it’s a heavy awkward little thing haha and I was pretty fucked after squats but hopefully body will get used to it. (I may use just a normal bar to pull)

Session was:
Adductor
Lying leg curl
Smith squat
Hip thrusts
SLDL
Leg press
Leg extensions

Meg Sylvester IFBBPRO

[Meg]

Yes bodybuilding at the end of a comp prep isn’t the healthiest for a lady – or a man.

But the push has to be done to achieve condition needed for a show

Meg Sylvester IFBBPRO

[Meg]

Hey All

Rest day for me today – a busy day working and then an afternoon of seeing clients and some other business things

I don’t tend to do treatment every rest day more so every 5 – 10 days depending on how things fall with work and other life things

But I definitely see a massive improvement in my recovery since being a little more regular with my body work

Meg Sylvester IFBBPRO