[Meg]

Yesterdays legs was good

We were smart and didn’t smash it as both still a bit tender post injection

Same session just a tad more volume to reduce load exposure so less fuckery on the joints

Will be back to usual program tomorrow

Today we fly home from Colombia it’s a mamouth journey so it’ll be nice once we’re back home and ready to rock and roll

Meg Sylvester IFBBPRO

[Meg]

It’s definitely of benefit, for all the reasons billy suggested

I’m Personally not a stim kind of girl, so Pumpage is my go to sour gummy is my current fave

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Upper today

Normal sesison

Side raises. Press, lat rows, lat pull downs, rear delt work and some arm work

We headed out to see some of Colombia this afternoon just beautiful

Meg Sylvester IFBBPRO

[Meg]

I’m with Alison, as you’re lowering your steps a little on a non work day, you could even pull them lower to still average the same with steps across the week

Then you can see how your weekly average with weight trends if it drops too much definitely look to make sure change s

Meg Sylvester IFBBPRO

[Meg]

Rest day here

One day post injections into my knees, it’s not painful just stiff, as if you’ve got a bad cramp in that area.

Kubas had his knees, shoulders and back injected so just waiting on him coming around from the anesthetic, I’m sure he’ll be a little sore but all meals are made and ready for him to be able to just grab it from the side!

Hope you’re all having a great week

Meg Sylvester IFBBPRO

[Meg]

I’m with Kuba

Higher doses than an “average” person as you train hard

All will help with better recovery and better health profile

Meg Sylvester IFBBPRO

[Meg]

Legs today well glutes – an earlier one as today is rhe day I have my knees injected

Haha so legs will be off the cards … for a couple of days 😉 Saturday should be gtg

Normal food plan here, we will have a nice off plan and enjoy an evening relaxing enjoying this beautiful city

For now we train and get our injections done

I hope you’re all having a great week

Meg Sylvester IFBBPRO

[Meg]

I’m with Jordan

If your focus is your delts it make sense to pop them at the start.

Depending on if you’re doing u/l rest repeat you could add some top up on a leg day if you’re doing it more like 1 on 1 off – but what jordnas suggested looks great

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Last rest day of the deload

A stem cell treatment morning, today was into the scalp. I saw great results with hair health and growth last time I had it so I got some of my allotted cells popped there again

Hopefully be like a Disney princess haha

I’m excited to get back in the gym tomorrow – legs before my knee injections in the afternoon which will be a great one

A much better sleep last night too after the night before not being the best

Meg Sylvester IFBBPRO

[Meg]

I love an adductor stance leg press if you want some more direct work

But deep and good quality leg presss and squats will bring a lot to your adductors anyway

But an adductor leg press is what I go for with my clients in one of their sessions if they don’t have the machine

Meg Sylvester IFBBPRO

[Meg]

Rest day 2

And first day of stem cell treatments for this year

I saw huge improvement in my knees from the 2023 treatment and I’m excited tk see more

I can now walk down stairs pain free and do most lifts bar squats , so well worth the trip if anyone ever can or would ever think of it

We will train 3 days later in the week slightly adapted due to my knee treatment but should be all good for legs come Saturday

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day here, this is our first day of our deload, this phase as been an extra week for our usual full vol schedule, for me my training frequency isn’t as often as before with doing more lower than upper so I feel I can go for longer without taking a step back.

Plus we have a break away this week so made mode sense to be doing some lower volume work in the gym this week compared to last.

Definitely in need of a re set, sleeps been a little poor, training performance stalling a tad, looking court this weeks re set

Meg Sylvester IFBBPRO

[Meg]

Yeah I agree with rich you can always do some arm work at the start to give them more priority

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Legs today with Kuba session was :

Seated ham x 2
Rdl x 2
Lying ham x 2
Leg extension x 2
Leg press x 2
Hip thrust x 1

Meg Sylvester IFBBPRO

[Meg]

One thing to note you’re young, you’re likely going to be tad more out of shape even if you’re not fat in an offseason compared to guys 10 years your senior with lots more muscle, unless you’re a super genetic guy 🙂 I’d aim to initially bump cals by 250-300 on td and rd and take a small bump off your expenditure, see how your visuals and weight trends across the week if it’s rising nice and steady you can keep things there and if visuals, performance start to stagnate you can look to bump up again. The best tips to not getting too out of shape – don’t over eat in your off plans, train really really hard, take your time in building calories / reducing expenditure

Meg Sylvester IFBBPRO