[juan minaya]

Hey JP do you plan to train sometimes in cojos? Or you will train exclusively on the shed?

[juan minaya]

Hey Kuba, do you prefer the new prime pulldown that FLF has or you prefer the citadel pulldown? Why?

[juan minaya]

Hey JP, do you find the swing squat less tough on the knees compared to a pendulum or hack?

[juan minaya]

Hey JP, which is the new machine you got at COJOS?

[juan minaya]

Hey JP, do yo will weld another weight horn to the Atlantis shoulder to change the resistance profile?

[juan minaya]

Laid out*

[juan minaya]

291 , push day , im not fat. Eod training atm is making things manageable recovery wise

Hey JP, could you laid our your push session?

[juan minaya]

Hey Kuba, when the nautilus mezzanine in ultra will be ready?

[juan minaya]

Pull went very very well! That extra bit of mobility from the water off let me spank my stiff legs

Stiffs x 3

Barbell row x 7

Single arm pdown x 8 x 7

Upper back row x 8 x 7 x 8

Lat row x 12 x 8

Shrug x 8 x 7

Reverse pec dec x 9 x 7 x 5

Machine curl x 8-2 rest pause

Abs x 8 x 7 x 8 x 7

Seeing as I got through that ok, I will very likely bring food back up again already tmo .

I will add a couple of these granola slice things to my last meal as they are super easy to eat , im not sure on cals in them

So best wAy to describe this diet is I have a baseline of food which is all “ clean stuff “

TD

700c/100f/400p

Salmon / cream of rice / banana

Performance fuel / mps max

Pwo : Turkey/ cream of rice

Chicken thigh / rice / blueberry

Whey / cream of rice / blue berry / dark choc

RD

500c /100f/400p

5 meals of salmon or chicken thigh + cream of rice + banana/ blue berry

This for me is super digestible , stomach feels fine

Ontop of this I will just add stuff like rice crispy bars , granola bars , bowls of granola as needed , to drive my weight up

Then makes it very easy to get 1000c and 150f for example , which is prob what I was on the last few days

The goal really is just to get the food in, protein be from quality sources and not fuck my digestion . It’s hard to do 1000c / 150f / 400p

It’s a decent chunk of cals , but when it’s bumped up from my baseline food with shit like granola , it’s ok

Hey JP, do you use the gymshop pulldown for the SA pulldown as first exercise?

Gymshop pulldown is not heavy in the lenghtened?

[juan minaya]

Pull day

Leg raise

Gym shop pull down x2

Prime row upper back x2

Single arm prime row x2

Cable row x2

Shrug x1

Pull over x2

Reverse pec dec x3

High cable curl x3

Bicep curls lengthened x2

Feel great, slightly pissed off with some people damaging some kit at gym but other than that we are seeing some decent progress!

Productive days so far and re visiting some of my principles I need to abide by.

You didn’t make any changes for this pull B rotation? Thank you very much

[juan minaya]

Hey Kuba, could you laid out your pull B session?

[juan minaya]

Very good push session ticked off, weight is holding now at 258 for 4 days so taking food up from today, today was great I felt full and pretty strong

Starting from scratch on all push sessions ( all lifts really ) no elbow sleeves and no bs time to make the lifts hard not opposite again.

Y raise

Incline gym shop

Flat gym lecco

Standing tricep

Nautilus decline fly

Push down

Overhead ext machine

Prime lateral

2 sets across

Hey Kuba, any reason why you do prime lateral last in the session instead of doing it just after or before the nautilus fly?

[juan minaya]

Hey Kuba, which machine you use for the single arm pulldown and single arm row?

[juan minaya]

Hey JP, do you just have 1 training rotation now? Or 2?

[juan minaya]

Hey JP, do you prefer the old Atlantis shoulder press over the new version?