[Meg]

Hey Guys

Hope you’ve all had a great start to the week 🙂 it’s been a great day – push day.

Work all done prior to heading to the session so could focus in on the session.

Which was as follows :

Standing DY raise

Gymshop press

High incline smith press

Dips

Machine side lats

Standing cable side lats

Tricep extension

Some nice progress on the first press – my second press things felt heavy but I actually took a nice rep PB so may need to add an extra warm up here so I know I’m feeling ready to rock next session

Meg Sylvester IFBBPRO

[Meg]

A really awesome day –

It was our MK coaching team meet day. Had some awesome guest speakers with Ryan Terry, Charles Mardon, Oscar, Mark Cole’s and Dr Mike Banna.

I love days like today – even if they take a little to organise as you come away with some new thoughts to put into action to actively improve your own process and mindset

Ready for a bath and bed! X

Meg Sylvester IFBBPRO

[Meg]

I agree with the above – I don’t consider myself an experienced lifter compared to many on the platform, so I would rarely go for low reps.

The rep ranges advised are there for a reason – this doesn’t mean you can’t get strong – you have to work to get really strong with these repittions c

Meg Sylvester IFBBPRO

[Meg]

I agree with Jordan – not getting ahead of yourself and taking it slowly will yield the best results –
Respeating this process will aid continuous progression which is what it’s all about

Meg Sylvester IFBBPRO

[Meg]

Evening All

So yesterdays session was legs which went as follows :

Adductor x 2
Lying ham curl x 3
Smith squats x 1
Hip thrusts x 2
Leg press x 1
Split squats x 1
Leg extension x 2
Claves x 3

After the little 2 week stint I had to do away from heavy leg training it’s great to be back moving some great load again –

Meg Sylvester IFBBPRO

[Meg]

Yes I agree with Clare – if you can have it as far away from training as possible – for some it’s not and just has to go there.

Meg Sylvester IFBBPRO

[Meg]

Hey All

Rest day today – Friday is my non check in day so allows for time for other work, house cleaning

And some more organising of this weekends team meet. There’s always those last bit little snags that should cause a bit of stress but life’s too short to be stressed, we can always find a solution most of the time 🙂

First of in person check ins and tomorrow I have more with clients as well as a leg day! Ready for squats ✔️

Meg Sylvester IFBBPRO

[Meg]

I really like a dead stop or pause addition to add a new challenge when hitting a plateau as the idea is you then take that away keep form beautiful and then strength should drive back beyond.

I don’t see the point in a dead stop on a leg press id do a deep long 2 sec pause here instead – just so you can really keep tension on

Meg Sylvester IFBBPRO

[Meg]

Evening All

Hope you’ve all had a great day.

Today was pull day – I usually have some hip thrusts at the end of this session, but as I trained legs yesterday thought it would be a little silly to do them today, especially as legs is in 2 days which also thrusts, I’m perhaps a walking hip thrust and RDL. Should translate on stage well, if not I give up. Haha just kidding

Sessions was :

Single arm pull down x 2
Extreme lat row x 2
Upper back prime seated row x 2
Upper back pulldown x 2
Lat pull over x 2
Rear delt fly x 3
Bicep curl x 2

Great day – rest day tomorrow and the first of the gazillion in person check ins we will have this weekend as we have our team MK meet up. Always nice to kill 2 birds in one stone for clients as some travel a really long way. Looking forward to it

Meg Sylvester IFBBPRO

[Meg]

Yes like the guys say an air fryer – peel, chop, boil for 5 mins, drain, if you have time throw them in the pan before putting them in the air fryer.
But they still taste great without the pan.

Add some seasonings and your good to go

Meg Sylvester IFBBPRO

[Meg]

Evening All

Hope you’ve all had a great day. A great session in the gym. A hybrid session catching up after a couple of days rest. Very productive

Which was :

Adductors
RDL
Hip thrusts
Leg press
Single leg press
Lying ham curl
Lying dy raise
Shoulder press
Claves

X

Meg Sylvester IFBBPRO

[Meg]

I actually really agree with Clare that doing most movements well, with good control actually tends to help with stability and strength in problem areas.

Are you doing a flye right? May sound a bit condescending but honestly most people don’t.

I’ve dislocated my shoulder twice and have no issues as long as I do it right

I always like to have a back support so using a pec dec or bench a cable. Keep the chest neutral and make sure as the arms move that you don’t let the shoudlers roll back and forth and that will keep your shoulder stable as you get to work with your flye 🙏🏼

Meg Sylvester IFBBPRO

[Meg]

Hey All

Hope you’ve had a good day.

Rest day here today –

Lots of work done with some new clients starting this week and organising all the goodie bags for the weekend, lucky to have such a great coach who works alongside kuba and I, Charlotte who’s always on hand to help.

Back in the gym tomorrow – will be a great day

Meg Sylvester IFBBPRO

[Meg]

Why did you feel dreadful doing them ?

After some quad training, I had to try so hard to prevent them from shaking lol, hard to keep the knees in place, I know it could be the exercise selection was not wise enough, but still wondering if move to a day with completely no hamstring or back work could be somehow better for performance? [/quote]
So then why don’t you do a hamstring dominat day where you begin with the hinge? Should help sort this issues – it’s at least worth trying – can tag some wuad work in this session with another quad compound like a leg press and some quad isolation work at the end

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

A lovely day – the sun is shining again, we’ve been very spoilt in the UK with the weather for the last few weeks!

Tomorrow will be a busy one as we have our client team meet on Sunday so we will be getting the goodie bags all ready for the day for our clients with our team T-shirts and bags and a product each from TBJP 🙏🏼

Hope you’ve all had a great day x

Meg Sylvester IFBBPRO