[Meg]

Glutes and Hams day

The first day on the new session it felt great

Kuba has sat my hip thrust a little earlier on in the session as obviously glute development is what I need a lot of!

And then a single leg press instead of walking lunges

And it all just felt great … look forward to building number s

Meg Sylvester IFBBPRO

[Meg]

I agree with Hilly.

For myself when I’m sat a little leaner I go down as far as 3 and see no problems

How do you feel as to why you’d think it’s a problem

Meg Sylvester IFBBPRO

[Meg]

Sounds more so like a stability issue for sure

Nothing better usually for most minor issues than doing exercises properly and not using too much load

But reach out to a socialist to see if there is anything seriously wrong before doing that

Meg Sylvester IFBBPRO

[Meg]

Hope you’ve all had a great Saturday 🙂

A nice morning of working and doing some house jobs,

This afternoon me and kuba went to the cinema to watch John wick I really enjoyed it! Look forward to leg day tomorrow

Meg Sylvester IFBBPRO

[Meg]

Can’t cuff at the wrist as thats where the incision was. Closest to wrist I can go is about mid forearm, but I’ve noticed my cuff doesn’t want to stay there and tends to slide around

Hmmmmm

You can cable fly/press and lateral raise with a cuff from the elbow.

Are you allowed compressive forces through the wrist? If so, you can machine press for chest and delts through the heel of your hand.

You can use a good morning and ham/flute focussed hypers for your hinges

Not ideal, but again, lat and upper back movements can be done with a cuff set up at the elbow which should keep plenty of stimulus going through for you

Just some ideas there mate.[/quote]

Thank you! Much appreciated! How would you structure diet and cycle? Would it be counterproductive to keep drugs higher and keep pushing food since training isn’t where it should be? Would maintenance or a health phase be a good call right now?[/quote]
I’d drop to a maintenance work both cals and drugs there’s no point in being in a heavy push when you can’t optimise it with training etc. drop to maintenance. Once recovery is in a spot where you can do everything again see where body comp is, if needed do a small primer diet before a big push

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Hope you’re good!

I’m feeling a little shit today, the stomach pain I had post my competition season came back so unsure what’s going on. I’ve tried to make my food real low vol today as the bloat hurts my tummy a lot when I eat.

My session was still good, pull today hit some great numbers + reps on all movements so I’m really happy with that.

Meg Sylvester IFBBPRO

[Meg]

No your body is adaptive. So when in a diet phase if you start to see a stall that’s when you need to make a reduction in food or progression with expenditure to see more movement.

Given fatigue levels are in a good spot. Push on.

Meg Sylvester IFBBPRO

[Meg]

Push day.

A good session. Strength isn’t where it was on my presses when I was on cycle but that’s ok. It’s not dipped massively and I always see a little dip on push when I come away from cycle.

Session was:
Lying DY raise
Incline smith press
Strive press
Neutral flat prime press
Standing lateral raise
Crossbody tricep extsion
Abs and calves ✔️

Meg Sylvester IFBBPRO

[Meg]

I agree with Kuba

The only time I’ve had clients have awful back pumps is eating too much and building weight too quick.

I personally eat 5k cals per day and I have zero lower back pumps so not the food quantity either

Meg Sylvester IFBBPRO

[Meg]

Rest Day

Not an exciting day but not every day is

Today was a work, massage, dog walking, food prepping and food shopping kind of day.

Back in the gym with push tomorrow, it’ll be a good one I’m sure

Meg Sylvester IFBBPRO

[Meg]

How long have you been in a push for?

How is your fatigue levels at the moment? When did you last run any type of rest?

How fat is your fattest body part?

How is your hydration? How is your routine with meal times? How is your routine in general?

Meg Sylvester IFBBPRO

[Meg]

Evening All

Leg day today… trialled the safety bar squat and didn’t really like it, any squat pattern without much stability (like the smith allows) just gives me awful shoot pains in my knee so it’s a no, the less variety with lifts as I get older with training experience the better for me and my body. So we will either do the smith with the safety attachments that I’ve ordered…as I lobe the look of Michaelas set up or a pendulum. We shall see if the safety attachments come 🙂

Rest of the session was actually fantastic, lots of progress and good sets but the squat upset me, could say I’m emotionally attached to training, I always have been since being very little so it a hard trait to knock

Meg Sylvester IFBBPRO

[Meg]

Hey Warren.

You could add in some cardio post session on your push / pull days + then if you have some cardio equipment at home you could add some im on rest days too, obviously you don’t have to start all at once add in and see changes before making changes.

Steps wise. A morning walk, an evening walk. Stopping off on your journeys and parking furthest away from a sevice station and walking to the furthest toilet, at each location adding in a small walk and not sitting when you get there as you’ve been doing that all day x

Meg Sylvester IFBBPRO

[Meg]

Hope your start to the new week has been great!

Today was a busy start to the morning, Monday mornings are always busy work wise. Mid morning I had s client come to the gym + it was great to see her, a first timer only 17 we will do 2 shows close together and then we will go into a very long offseason.

Check in today and Kuba has adjusted my training to be a little more glute focused, the smith squats gotta go right now haha as my elbows are fucked for my next sessions on push and pull! So safety squat is in

Meg Sylvester IFBBPRO

[Meg]

I agree with Clare above ⬆️ I found some good feedback with healing when utilising the shockwave alongside all the other products above

Also a little bit of tiger balm on it morning and afternoon too helps a whole lot. Just don’t use it to numb it when training and training through as it won’t get better

Once you have had it though you’re more prone to getting it. When you go back to train ensure form is tight, load isn’t too heavy for you to handle and any movements that really aggregate it try and find an alternative that doesn’t

Meg Sylvester IFBBPRO