[Meg]

Check in day too –

No changes to diet, small decrease in weight.

I’ve added pics below

Meg Sylvester IFBBPRO

[Meg]

Hey everyone

Happy Friday

So today I worked, food shopped, food prepped, walked the dogs, saw my friend for a coffee which was lovely and trained push I forgot to take a pic of the log book. But I managed to work up to 70kg on the Atlantis press and 90kg ok incline chest press so great session!

Hope you all have a lovely weekend

Meg Sylvester IFBBPRO

[Meg]

If that works for you then you go for the toast. Happy digestion is a happy bodybuilder ????????

Meg Sylvester IFBBPRO

[Meg]

Hey everyone

Rest day for me today –

I worked, dog walked, food shopped, food prepped, saw family and now just going to get a lovely hot bath ready for check in & push day tomorrow ❤️

Meg Sylvester IFBBPRO

[Meg]

Hey I’m not taking on at the moment super sorry. But all the above are outstanding coaches that the guys have mentioned

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Legs today – I have added my session below.

Kubas pulled back my steps as we’re coming in a little too quick & flat ???? so now back to 12k steps

Meg Sylvester IFBBPRO

[Meg]

Hey All

Rest day for me today which consisted of the usual – working, dog walking, food shopping, food prepping and posing ????

Meg Sylvester IFBBPRO

[Meg]

Kubas are just from amazon I got them for around £40 ????

Meg Sylvester IFBBPRO

[Meg]

Happy Monday Everyone!

Today was a work day. I also dog walked, food prepped, completed client check ins and trained pull

I have added my session below – I’m finally starting to get some good numbers on RDLs now ???? as is struggled with my lower back for a little while

Meg Sylvester IFBBPRO

[Meg]

We’ve got the oura ring it tracks everything and is super accurate I’d recommend it to anyone

Meg Sylvester IFBBPRO

[Meg]

Hey All

Happy Sunday!

Today I dog walked, shopped for food, food prepped, completed client work and trained push.
Session was good I upped weight or reps on everything which is great for this point in prep on push for me!

Session is attached

Meg Sylvester IFBBPRO

[Meg]

4th of July openings

Meg Sylvester IFBBPRO

[Meg]

Diet Update

Current diet:

1
30g whey (extra bacon instead of whey on lower days)
1 bagel 30g jam
Lower day ( fry up on top baby girl)

2
120g chicken or turkey + 80g rice

3
120g beef 80g rice

Pre 4
30g isolate
100g oats
2 square
Extra pink salt here

Intra
1 scoops mps max and 50g sustain

Post 5
30g whey iso
1 bagel + 40g jam
1 rice Krispy square

6
125g steak
Sauerkraut

Rest day

45g whey + 20g almond butter + 300ml almond milk 50g granola

2
100g chiccken, veg + 20g dark choc + 50g rice

3
100g chicken
Sandwich

4
150g salmon and veg
300g potatoes

5
100g steak 100g greens

6
50g rice flakes
30g whey
20g dark choc
Sweetener

Meg Sylvester IFBBPRO

[Meg]

Can I know , how your trainig plan look like ? ????

Push 1

Seated machine Lat Raise
(Set 1 – 10-12, Set 2 8-10 set 3 15+ Rp

2- Atlantis Machine shoulder press inner grip
Set 1 8-10
Set 2 10-12
Set 3 15

3- gym shop chest press seat low narrow grip
Set 1 6-9
Set 2 10-12
Set 3 15

4 – lying cuffed lateral
Set 1 – 10-12, Set 2 8-10 set 3 15 + 1 rest pause

5 – single arm cuffed front raise
12-15 two sets

6 – dual rope push down
Set 1 8-10
Set 2 15+

7 – single arm Atlantis push down machine
Set 1 8-10
Set 2 15+

Pull 1

Glute activation x2 sets

1- RDL BB

Set 1 8-10
Set 2 5-7
Set 3 12-15

2-barbel hip thrusts

Set 1 10-12
Set 2 8-10
set 3 15 + 2 point rest pause

3- DB split squat/belt
Set 1
8-10
Set 2
20+

4 prime seated row

Set 1 6-9
Set 2 10-15

5 prime pull down setting 3

Set 1 8-10
Set 2 10-12
Set 3 15+

6 single arm machine row facing away from machine

Set 1 10-12
Set 2 15

7 single cable curl on preacher

Set 1 10-12
Set 2 12-15
Set 3 20

Legs 1

1- Lying leg curl

Set 1 10-12
Set 2 8-10
set 3 15 + 2 point rest pause

2- HAMMER STRENGHT leg press ( normal stance ) pause in hole 2 seconds

Set 1 10-12
Set 2 8-10
set 3 15+

3- barbel squat heels elevated

Set 1 10-12
Set 2 15

4- dumbell split squat

Set 1 10-12
Set 2 12-15
Set 2 15 then drop dumbell and carry on

5 prime pin leg extension setting 3

1 set 12 rep… triple drop set aim to hit 50 reps

6 single leg standing Atlantis ham curl

Set 1 10-12
Set 2 8-10
Set 3 15 into rest pause ( aim for 20’plus total

7 reverse hyper extension

Set 1 10-1
set 3 15+ rest pause

8 seated calf raise

3 sets 10-15 reps 1 second pause in hole and at top

Push 2-

1- prime Machine side raise setting 3

Set 1 12-15
Set 2 15 rest pause set

2- high incline dumbell press

Set 1 8-10
Set 2 15+

3-
Incline smith machine press
Set 1 8-10
Set 2 15+

4-
Close grip smith machine press
Set 1 6-8
Set 2 10-12

5- single arm standing cuffed lateral

Set 1 8-10
Set 2 10-12
Set 3 12-15 plus drop set

6- cable upright row

Set 1 8-10
Set 2 15+

7 cuffed single arm push down

Set 1 8-10
Set 2 10-12
Set 3 15+ rest pause set

Pull 2

Glute activation x2 sets

1- banded rack pull

10-12 x 2

2-safety bar good mornings

Set 1 10-12
Set 2 8-10
set 3 15 + 2 point rest pause

3- Pendulum squat

Set 1
10-12
Set 2
20+

Glut & quad stretch

4 pin stack prime row setting 3

Set 1 10-12
Set 2 15 rest pause set

5 single arm nautilous pull down

1 8-10
Set 2 10-12
Set 3 15+

6 single arm Atlantis cable row

Set 1
6×4
6 reps 10 seconds rest 6 reps again x4

7 prime bicep curl

Set 1 10-12
Set 2 12-15

Legs 2

1- Seated leg curl prime

Set 1 10-12
Set 2 8-10
set 3 15 + 2 point rest pause

2- Nytram pivot leg press banded with a green band

Set 1 10-12
Set 2 8-10
set 3 15+ band off and keep going

3 -hack squat

Set 1
10-12
Set 2
12-15

4- walking lunges

Set 1 10-12
Set 2 15

5 leg extension plate loaded load at top

1 set
8-10
Set 2
12-15 rest pause ( aim to hit 25 here )

6 Lying prime ham curl setting 3

Set 1 10-12
Set 2 8-10

7 reverse hyper extension weighted glute focus constant tension on glute don’t relax

Set 1 10-12
Set 2 8-10 Into a drop set and rest pause bodyweight

8 standing calf raise

3 sets 10-15 reps 1 second pause in hole and at top

Meg Sylvester IFBBPRO

[Meg]

Check in day today and we’ve taken away carbs from my last meal on training and rest day to bring me in tighter. Things are on the right track. I’m not doing any of the thinking I leave all that to Kuba as I’m super critical

My session legs was good today. Added in pendulum to my plan and up to 4 plates a side so positive day in all

Meg Sylvester IFBBPRO