[Meg]

Hey guys

Pull day which was

Kick backs x 2
Lat pull down x 2
Upper back row x 2
Lat row x 2
Lat pul down x 2
Hip thrust x 2
Split squat x 1

Meg Sylvester IFBBPRO

[Meg]

 

Meg Sylvester IFBBPRO

[Meg]

 

Meg Sylvester IFBBPRO

[Meg]

Vacuuming is a great tool to help midsection control on stage if you compete, helps the waistline and as Kuba says helps to be findgul with engaging the core when training too

Meg Sylvester IFBBPRO

[Meg]

Rest day for me today

– walking
– meal prep
– eating
– working

Had 5 clients competing this weekend all but 1 with a top 2 placing, really proud of all of them

Just a little under 3 weeks out for me, just got to keep on doing the do

Meg Sylvester IFBBPRO

[Meg]

I agree with Jordan the same split 🙂 as I’m sure overall density is still the goal!
Keep us posted on how it goes

Meg Sylvester IFBBPRO

[Meg]

Leg today :

Seated ham curl x 4
Leg ext x 2
Leg press x 2
Hip thrust x 2
Walking lunge x 1
Calves x 2

Meg Sylvester IFBBPRO

[Meg]

I agree with Louis and Jordan – it takes a long time to build thickness, and consistsency with that time – pulling, rowing, pulling from the floor – run a SLDL into the ground, you can mix it up if you hit a wall with RDLs, conventional deadlift.

But it’s just lots of yesrs doing all the movements – well and consistently

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day for me which is:

– client work (I have quite a few people competing this weekend, 5 will be a great one for them all)
– walking
– house work
– massage
– meal prep
– eating

Meg Sylvester IFBBPRO

[Meg]

If you aren’t out of shape then I’d just steadily keep on growing, i would do any excessive dieting right now being so young, just steadily stay in a calorie deficit surplus and keep on training hard

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Glutes and back day

Which is :
Glute kick backs x 2
Leg press x 1
Single cable pull down x 2
Single Lat row x 2
Upper back row x 2
Dual Lat pull down x 2
Hip thrust x 2

Meg Sylvester IFBBPRO

[Meg]

Yes I agree with Jordan.

I’d sleeps all good

Go with the unwind for post training

And then the magnesium for pre bed, as that will only improve sleep and we don’t really get any quality mag from our food

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Upper day today, another low weight which is great that things are moving nice 🙂

Session was:
Lying y raise x 2
Shoulder press x 2
Incline press x 2
Dips x 2
Rear fly x 3
Single lateral x 3
Bi and tri superset x 2

Meg Sylvester IFBBPRO

[Meg]

Firstly you don’t have to be set to do any exercise a leg extension is great for isolating the quads for sure, but you could ok that session also do an extra leg press set if the extension is too uncomfortable

For me my knees only hurt when I go too heavy on the extension, so maybe it’s that?

Maybe form isn’t as locked in as you think? Have you filmed it to watch it back and assess it.

You could even do single leg exactions so you’re less likely to load too heavy and may hurt less

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day here – which is just a normal day

– work
– meal prep
– house work
– walking / walking the dog
– business meeting with Kuba

A new prep low today, things are moving nice 🙂 x

Meg Sylvester IFBBPRO