[Meg]

Leg day for me:

Hip thrust x 2
Lying leg curl x 3
Leg ext x 2
Leg press x 2
Glute press x 2
Claves x 2

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[Meg]

Upper Day

Lateral machine x 3
Smith incline press x 2
Lat pull down x 3
Lat machine row x 3
Lat cable row x 2
Rear fly cables x 2
Bi and tri x 1

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[Meg]

Yes do lower today and get back to usual from next week you’ll be fine

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[Meg]

Glutes day

Session was
Glute mead kick back x 2
Hip thrust x 3
Split squat x 2
Banded RDL x 2
Glute leg press x 2

Looks small on paper – it’s a fucker lol

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[Meg]

1 cal spray, if in America use Pam no cal
Spray, roast it, or pour some oil on pan let it get hot wipe with a paper towel- no added extras simple 🙂 if you do use it weigh it keep it consistent towards your fats for the day

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[Meg]

Hey Guys

Rest day here

Work mode as lots of clients competing over the weekend

House work

Massage

Team client call

And went to watch wicked at the cinema with Kuba, that was a 12/10

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[Meg]

 

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[Meg]

Leg day
Session on the cards :

Seated leg curl x 3
Leg extension x 2
Leg press x 2
Hip thrust x 2
Glute press x 2
Calves x 2

Meg Sylvester IFBBPRO

[Meg]

Upper day

Y raise x 3
Shoulder press x 3
Lat pull down x 3
Lat row x 3
Rear fly x 2
Single lateral x 2
Bi tri superset x 1

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[Meg]

4 lbs gain in a 2 week Hol is great

For me I’d go back to cals you were on

Drop back down to the 168

Then take a 300csl bump on rest and training days and keep progressing from there

Meg Sylvester IFBBPRO

[Meg]

Glutes day:

Session was
Kick back x 3
Hip thrust x 3
Reverse hyper x 2
Reverse lunge x 3
Single leg press x 2

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[Meg]

I agree with Jordan.

I think a base amount of muscle though still needs to be build before even that comes into play

Then you can start giving more focus to certain parts

Trainings simple don’t make it not simple. Make a plan to bring up your body, or specific parts if only specific parts are needed. And be consistent with jt

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[Meg]

Back home. 9:15 hours sleep. Niiiiiiice. Felt like a functioning human this morning compared to yesterday

I blame you Marc for the 2am finish time at your show haha just kidding was worth it as it was a very good show. My opinion very close with 2-4. Could have done anyway, excited for Marc’s progress from here.

Thought I’d deleve into my PED history, as I get lots of questions lots of hammer lol.

So – things I use-
Telmisartan – 20mg offseason, up to 80mg in prep to help with water retention as I don’t use diuretics (used once start of year as ones flying A LOT in 3 weeks doing back to back shows in multiple times zones, never used otherwise and was just 12.5mg of aladctone)
Metformin – 500mg year round
Lantus – max dose 10mg fasted
I’ve used fast actin but I don’t need it make sme go major hypo half way through session so won’t use again (this was when foods were high high too)
Primo – use only 2 x cycle this year (in the past max 3) – this year was for my comps for the last 8 weeks of first showings and last 6 weeks pre O. Alongside 5mg var last 2 weeks only to the shows.
I won’t use any peds in offseason this time – my days running that in offseason are done as a they aren’t long enough and b arent needed to add major mass anymore for my class.
I’ve used npp once due to a professionals advise as apparently better for bloodsork, made me watery, strong as fuck lol, only compound that’s been added and made my cycle go unless body fat is major low and will go anyways. And mentally I’ve never felt so low took me 6 months off it to not feel like I didn’t have any go in me left. So will always stick to primo. I loose my period 4-6 weeks pre show and re gain in that same time frame
GH I run year round even in a peak week 2IU max pre bed.
Clen is used only in prep max 100-120mcg
T3 at 25mcg max in a prep not in an offseason
T4 max 150 in a prep usually use 50-100 in offseason based on bloodwork due to GH usage.
Due to the NPP usage it gives you “fake” high test readings on bloodwork. Unfortunately after that mine dropped so low, was sub 0.1 mmol and never came up even after 5-6 months off and high cals, so I had to use low dosed pharm grade test, I wouldn’t use “fem test” from a usual underground lab mine is for hrt qualifying people. My test sits max 0.8-1.2 all year – unfortunately primo does suppress oestro but you get a nice bounce back once it’s out which is why my cycle regains quick meaning my female function stays great – that alongside taking micro nutrients serious and quality supplements from tbjp especially the epa from omega pharma pro.

I’ve been in prep all year pretty much 12 months my labs last week back oestro still being on the tad low side are literally perfect I am so happy.

Moral of the story. Regardless of what you take, you will get sides, if you don’t want sides don’t take anabolic. They aren’t magical so make sure all other boxes are 100% before you use them. Otherwise what’s the point in risking health. And if your coach tells you running small doses will mean you’ll get no sides they are lying – any amount talking over a lengthy time (cycling on and off will bring sides) – deeper voice, more hair, bigger females bits 😉 lol.

For me any sides I’ve got / will get is worth it. I like how I look, like how I sound. Don’t think I’m manly AT ALL.

I’m sharing this here as I don’t feel you can share it anywhere but a private forum as too many people have opinions or too much to say.

Also science is great, but experience and seeing things in action is better – just stay in touch with your health markers

Meg Sylvester IFBBPRO

[Meg]

I think Jordan’s said pretty much what’s needs to happen here

More isn’t always best

Go with the new split and see how you go

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Legs today which was a good one.

Hip thrust x 2
Leg curl x 3
Leg ext x 2
Leg press x 2
Goute press x 2
Calves x 2

Meg Sylvester IFBBPRO