[Meg]

I’m with Michaela you’ve likely tried to go in with numbers you were running on full body – time to re set massively really set down and tempo and then you can build up, 2
Weeks is way to small of a time so all exercises need a huge re set and then you can get things building – you may even need slightly leas vol on press and heavy leg work for now also – both tips will set you well for long term progress

Meg Sylvester IFBBPRO

[Meg]

How long have you been running the upper lower ?

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Glutes for me which is :

Leg raise

Smith Hip Thrust, feet slightly externally rotated : 2 working sets of 6-10 reps

45 hyper banded: 2 sets 5-8 reps

Split squat : 2 set of 7-10 reps, 2 second pause in hole.

Glute mead kick back 2 sets sets 7-10 reps

Looking
Forward to getting after it

Meg Sylvester IFBBPRO

[Meg]

Hey

If you are wanting to have more of a split with a quad focused day
And then a glute focus day

So that you can have a real nice focus on your RDL on your more glute focused today than you will have

If you could remove the RDL from the first session and run a hip thrust, or just make sure it is with a DB so it’s a little less taxing than BB – so your recovery for each session stays great

And then do your BB RDL on your new second leg day – and head up two sets of that after a curl variation into that something like an extension, a squat pattern, into then another hamstring iso variation into calves to finish

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you are well

It’s a second rest day here – and a nice weekend we’ve had been able to catch up on something things including a super long meeting that was just needed, to renew the lots of things for this year

Exciting things happening in 2026

I’m looking forward to the session tomorrow, completed two out of four of the new sessions, so it’ll be nice to be able to do the next two

Then it’ll be all about the same progressions each week with these new set ups

Really looking forward to it

Have a great weekend and a great week guys

Meg Sylvester IFBBPRO

[Meg]

I’m with sas but if it allows, a pull down variation will always be a great addition to a split

Meg Sylvester IFBBPRO

[Meg]

Hey all, good morning

Hope you’re having a great start to Saturday

It’s a miserable day here in Barnsley, definitely not Dog walking weather but your dog doesn’t care about that, so of we go

Kubas legs have been feeling a little bit less recovered this week so he’s going to take Saturday and Sunday off the gym, I’ve already hit up my three lower body days this week so it will be nice to have two days of resting and enjoying some time together

We will head to the recovery space that we go to sometimes for a sauna and ice bath, I say ice bath I’m an absolute pussy when it comes to cold water, I think I’ve got PTSD from when I used to dive LOL, so I go in the hottest ice bath, which is 9° but most of the time I just sit in the sauna the whole time lol

Hope you all have a good Saturday

Meg Sylvester IFBBPRO

[Meg]

As you are only 13 days into your diet, I suspect that he’s just at first initial drop in body weight that’s caused for numbers to maintain / go down a little, I wouldn’t jump the gun to change anything, as you are simply 13 days into a cut.

Depending how long your diet is set to be / goal weight

You have a couple of options

If it’s just a small reset – keep split the same, get in get out – moving to your upper lower split then

If it set to be a longer diet , I suspect full body every other day would be a little bit too much, so I’d look to change to the upper lower now run the diet, and then look to progress nicely as you build back up into your build phase

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Today was a leg day

Today was one of my new sessions, which was

Single lying leg curl x 3
Smith squat x 2
Leg extension x 2
Leg press x 3
Glutenstor x 3

That is my three sessions done for the week , very good sessions, really enjoyable and excited to make lots of progress

Looking forward to sauna and ice bath tomorrow x

Meg Sylvester IFBBPRO

[Meg]

thank you.

so I made inspired by your answers split, can you take a look at exercise selection and volume?

delt and triceps:

smith machine shoulder press x2

SA cable lateral raise x2

machine lateral raise x2

reverse pec deck x2

cable reverse fly x2

rope push down x2

close grip smith press x2

incline db skullcrusher x2

Back and biceps

straight arm lat pulldown x2

smith machine barbell row x2

close grip seated cable row x2

machine seated row upper back bias x2

lat pulldown x2

Bayesian curl x2

sa cable curl face to cable x2

chest and triceps extra delts

smith machine bench press x2

incline db press x2

dips x2

pec deck x2

overhead Tricep extension x2

cable tricep kickback x2

db lateral raise x2

db front raise x2

Biceps and legs

barbell biceps curl x2

Incline db curl x2

seated leg curl x2

hack squat x2

Romanian deadlift x2

leg ext x2

adductors x2

Standing calf raise x3

that’s:

8 sets chest

10 sets back

8 sets biceps

10 sets Triceps

14 sets delts

8 sets legs + 3 sets calves

I don’t think this looks like a bad split at all

If you do have access to a T bar – I’d be inclined to do that instead of the smith machine row

And then on your leg day I would switch over the hack and the RDL ( make sure it is with a bb ) as that type of lift would take priority with the goal of bringing essentially the entire posterior and upper body, and aiming to keep their legs where they are if not progress progressing just a little bit just not more than the other parts at the moment

The rest looks good, just may be doing a bicep curl on a EZ rather than bb for elbow purposes

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

And hope you are having a good day

Rest day today

Came to the gym to help Kuba, only for his first couple of exercises and then April broke up of work

Usual day
Check-in
Walk
Meal prep
Work

And then go about a normal day

Have a good one, guys

Meg Sylvester IFBBPRO

[Meg]

Great to see you logging here Tom

Georgia ( Toms GF ) is super proud of you and the work you put in it’s amazing to see you guys grow in life together ( anyone reading this I’ve coached Georgia for a LONG ! Time )

Did your blood results come back? Can post those once you get them back ?

Sounds like moose may need to sleep out the bedroom 😉

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Today was a lower body day

And the first day of my new program set by Kuba

I have around 4 to 6 exercises per session

The ones with just four have more sets exercise

With my glutes sessions, as the majority of our compound work, it just took a lot of setting up rather than just time spent getting to work

So I’m actually quite happy , with the change and I’m excited to get to work with the strength

My strength is definitely took a little bit of a plateau in the last set up – I did it for quite a long time

So excited for a bit of a change

Food is all the same , appetite really took a huge hit around my operation, still made sure that I had my rest day foods, help with my recovery

But everything is back on track with it feeling a little bit more firey this past week since fully getting back into training

Everything feels good regarding Training , I definitely couldn’t do any of your body work if I tried, having an augumentation underneath the pec, is very different to over haha, I can’t even put weight just on my elbows /hands to push myself up without shaking like a shitting dog, it’s not been painful since around 10 days after surgery, but I just don’t have the strength – maybe this will help my upper body downsize, I mean if it can hold size by just bracing, and not really using it at all, then I’ll be very surprised

Meg Sylvester IFBBPRO

[Meg]

you want to try and fight for that not happening, like Jordan says

There may be a tiny shift, but honestly, you want to fight for it to not happen

If you are rounded over like a shitting dog , that’s back breaking territory

Meg Sylvester IFBBPRO

[Meg]

Hey guys, hope you’re well

Rest day for us today

Which will be spent doing
Check ins
Walk
Meal prep
Work

We have a few things going on that’s a little bit more computer and admin focused today , so not sure we’ll get chance to go out and have a little bit of an afternoon together me and Kuba but we will see, if not, we will definitely make some time over the weekend

Hope you all have a great day

Meg Sylvester IFBBPRO