[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

[Meg]

I’d never really use pork, find it’s way too fatty. Maybe be a compelete protein source but there’s a difference between quality / lean protein sources and not and I’d always aim for beef

Meg Sylvester IFBBPRO

[Meg]

Hope you’re all good

Todays upper was :

Laterals x 3
Shoulder press x 2
Lat pulldown x 3
Lat row x 3
Cable Lat row x 2
Lateral cross body x 2
To and bi super set x 2

Meg Sylvester IFBBPRO

[Meg]

Literally just go with around 50-100g less and see how you go and asap from there

Meg Sylvester IFBBPRO

[Meg]

Busy day

Travel to Alicante for the big man.

Trained glutes very good session was
Kick backs x 2
Hip thrust x 3
Split squat x 2
RDL banded x 2
Leg press glute focus x 2

Saw Marc for Kuba

In person check in with Anya my Amateur bikini girl

And 1 client placing 2nd at a pro qualifier and a win for the other

Meg Sylvester IFBBPRO

[Meg]

As long as you digest it well then yes not a problem

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day here

Which is:

Cooking
Cleaning
Client work
Have a few clients competing this weekend so keeping a check on them.
Dog walking
And a potential trip to a spa with Kuba

Meg Sylvester IFBBPRO

[Meg]

I agree with Michaela after that first big drop which you should see if you’ve been nice and consistent in your grow phase around 0.5-1kg per week.

It depends on your start point as to how many weeks you need to diet. But I’d just aim to get as lean as possible before pushing up again if it’s offseason aim to have it no longer than 10-12 weeks

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Legs today

Which was
Leg curl x 3
Leg ext x 2
Leg press x 2
Hip thrust x 2
Walking lunge x 2
Claves x 2

Meg Sylvester IFBBPRO

[Meg]

Definitely can, I find they recovery quickly and as they above you don’t know till you try xxx

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Hope you’ve all had a great day.

A productive one here. Felt a little iffy this morning but loads better this afternoon session was:

Y raise x 3
Shoulder press x 3
Lat pull down x 3
Lat row x 3
Rev pec Dec x 2
Single side laterals x 2
Tri and bi super set x. 1

Meg Sylvester IFBBPRO

[Meg]

Sleep hygiene so your pre bed routine is most effective.

Dream sleep 30 mins pre bed and a good easy to watch or book for me to wind down.

And I like to get 9 hours in bed for some sktn work schedules I know this isn’t possible

Meg Sylvester IFBBPRO

[Meg]

Back in the gym after 3 rest days

We aren’t bothering with devolume sessions I hate them, I’ve been training long enough that solid rest days rhen just back to work, works for me

Glutes session with a strong wellness pro too which was a nice way to kick off the split

Kick backs x 3
Hip thrust x 3
Reverse hyper x 2
Reverse lunge x 3
Single leg press x. 2

Back in the lab with upper tomorrow

Meg Sylvester IFBBPRO

[Meg]

Just be smart you don’t need to stop training just no movements that cause severe pain in the area that’s been hurt

An MRI will show the issue then you can start the road to recovery

But not all leg movements wirk the Ham so you don’t need to stop totally

Meg Sylvester IFBBPRO

[Meg]

Last rest day.

Which was the busiest work day, Mondays are always busy lol, I like to be busy though.

So client work
Food prep
Walking
Popping to the shop to get something for my nans birthday as she’s 90 tomorrow
And getting ready for my new set Uk starting tomorrow

Glutes
Upper
Rest
Legs
Rest
Repeat

Meg Sylvester IFBBPRO