[Meg]

Hey Guys

Rest day today, a busy one as we travel tomorrow evening to the airport to fly super early tomorrow so all meal prep needed to be done today

Haha for 2 bodybuilders for 2 days that’s intense. But not a box missed for work or my own bodybuilding

– work
– meal prep
– walk the dog

Ready for legs before we head off tomorrow

Meg Sylvester IFBBPRO

[Meg]

I had a client with broken hand and they just used a cuff, attached it to machines and used that instead of gripping. See I’m not saying you should but there’s always a way to do most.

The only things she couldn’t do was presses so we increased volume with lateral raises, front raises, pec flys, rear flys.

She even still did a hinge style movement with good mornings rather than RDLs etc till recovery was all good

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Glutes today

Session is :
Hip thrust x 2
Split squat x 2
Banded RDL x 2
Leg press x 2
Glute kick back x 2

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day for me today…spent

Client work
Admin
Packing for our trip.
Walking
Meal prep
Massage

Ready for glutes tomorrow

Meg Sylvester IFBBPRO

[Meg]

Yes we are tracking that daily and it has not changed at all.

Maybe a bad box then if that’s not changed and had no sides at all, just cause it’s same labs doesn’t mean it’s been the same batch made

Meg Sylvester IFBBPRO

[Meg]

Do you keep a check of rhr? That would show you it’s increased which would be a better way to track it

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Leg day today, with kuba, session is:

Leg curl x 3
Leg ext x 2
Leg press x 2
Glute drive x 2
Glute kick back x 2
Claves x 2

Meg Sylvester IFBBPRO

[Meg]

Upper A on the menu today. Dealing with a sub-par gym for a short while but there’s always bits to be done and progressed. Prioritising arms for a short while so pushdowns start off the workout, alternating between straight bar on Upper A and cuffed SA on Upper B. All weights progressed, built up to 45kg on low incline DB for 6 clean reps which was a highlight. Lower A tomorrow.

I promise a lesser equipped gym won’t hold you back, back in the day great physiques we’re built with dbs bbs played and cables so don’t worry, enjoy it push for progress and things will build

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Upper day today which was :
Y raise x 3
Shoulder press x 2
Lat pull down x 2
Lat row x 2
Lat dual pull x 2
Rear fly x 2
Side delt raise x 3
Bi and tri super set

Meg Sylvester IFBBPRO

[Meg]

You don’t have to do this approach

Most of us do, even if the rep range is the same.

As essentially we most probably a lot of the time wouldn’t be able to do that heavy set twice if truly hitting failure, unless a super length test was taken and we don’t train that slow

Back off set doesn’t mean less intensity just a tad less load

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Glutes day and a food increase – kubas added an extra 30g carb per day and 10g fats

Look forward to seeing progression from the changes

Session is :
Hip thrust x 3
Reverse hyper x 2
Reverse lunge x 2
Leg press singles x 2
Kick backs x 3

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day today.

Normal day of
Client work
Some calls
Admin
Packing for mine and Kubas holiday
Meal prep
Walking

Meg Sylvester IFBBPRO

[Meg]

You have a couple options
A bigger meal the night before, wake have shake with small amount of carbs, start sipping intra that has carbs in 15 mins before

Or just eat normal pre meal 45 mins / an hour before. I find when I train first thing I don’t need to wait as long before I train as my first meal usually digests best

Meg Sylvester IFBBPRO

[Meg]

I’m with Michaela there’s no need for over complicating, and I do as she says deduct the amount of cals usually burnt in a session, it’s why I have more cals on a leg day compared to upper as my sessions are definitely more taxing on a lower day.

Taking a progression with food would come when you hit a plateau in visuals and training and weight – I would bump both td and ntd in unison unless my clients trends show us otherwise

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Legs today, and we were joined by one of Kubas lovely figure clients. It’s always nice to have another lady joins who gets after it

Session was
Seated leg curl x 3
Rdl BB x 1
Leg lying curl x 2
Leg extension x 2
Leg press x 2
Hip thrust x 1
Calves x 3

Meg Sylvester IFBBPRO