[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

[Meg]

Hey Everyone

So today I worked, food prepped, dog walked, saw some friends and then chilled for the evening.

Check in tomorrow. Just me who gets a little excited and little nervous? Ahah ????

Meg Sylvester IFBBPRO

[Meg]

Hey!
There are size charts on the website I’d go with them rather than what people say.
If you email the team I’m sure they’ll be super happy to exchange for you ????

Hi meg I did follow the chart but the shirt is huge lol. I’m normally a 2xl but ordered 3xl in the normal size not the oversize. And it’s like a tent. So I’m going to re order xl I think???[/quote]
Yess 100% go for the XL

Meg Sylvester IFBBPRO

[Meg]

Hey!

There are size charts on the website I’d go with them rather than what people say.

If you email the team I’m sure they’ll be super happy to exchange for you ????

Meg Sylvester IFBBPRO

[Meg]

Happy day of the hump

Today I worked, trained pull, went food shopping, food prepped. Completed check ins with clients

I have smashed my phone and waiting my mew one coming tomorrow my keyboard is knackered so apologies for any spelling mistakes hahaha x

Meg Sylvester IFBBPRO

[Meg]

Hey!

Maybe a conversation to have with them first just to see if they will change there ways

But I believe you should get a response that day and a message should never be ignored

Meg Sylvester IFBBPRO

[Meg]

Today was a typical Tuesday

Dog walked, food prepped, client check in and video analysis, did an online posing class, worked and trained push

Today’s sessions was a good one – we’re really cracking down on speed at the moment so feeling everything even more right now.

I feel leaner today and I was actually hungry for the first time in forever- does this mean change is happening in my physique I hope so ???????? x

Meg Sylvester IFBBPRO

[Meg]

Sounds like an intercostal muscle issue to me – I had this when I used to dive regularly best things I found to help was get a straw and deep breathing into water to help stretch and blood flow to the area to help with healing.

These are the muscles between your rib cage so be real careful and allow to heal

Meg Sylvester IFBBPRO

[Meg]

I had the Asda’s own brand one and it made my rice perfect!

But I love to cook mine on the hob only takes 10 mins and always tastes nicer

Meg Sylvester IFBBPRO

[Meg]

Hey All!

Happy Monday ????

Today was rest day, so they day went as follows:
Dog walking x 2 once with my friend, food shop, food prep, worked, client check ins, a little house clean and now finally sitting down to wind down for bed.

Push day tomorrow – have a great day guys x

Meg Sylvester IFBBPRO

[Meg]

I’d say you need to increase the sodium more 100%

Meg Sylvester IFBBPRO