[Kuba]

You don’t know until you try

Imo one session should be heavy pressing 4/6 sets
Second 1-2 sets with more iso work for chest for upper lower

Start low
Then add more sets if you can handle more without jeopardising your progression.

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[Kuba]

ISO pro should be fine I’d only cut it if you had any issues and I doubt you will

Anything like this is better done by feel, take the supp and only remove if you notice any issues after using it

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[Kuba]

Pull day few lbs of water dropped, but overall feeling epic.

Session for today

Pull down 2
Extreme row 3
Single arm eagle 3
Pin stack row 3
Shrug 1
Bicep 3
Reverse pec 2

Sleeps incredible, recovery is great, appetite is on point. Feeling very good

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[Kuba]

Post show is always about recovery and setting up your offseason, trt or trt + and full focus on making sure you get healthy and not get

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[Kuba]

RA OPTICS code kuba10

Used them for last 5/6 years, they are one of very few blue light blocking glasses that actually do what they are supposed to do

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[Kuba]

273 Holding nicely I feel like I’ve dropped off a decent amount of water, back in today for push and big training run before Colombia 16th next month for some more stem cells.

Appetite has picked up, water dropped off condition has improved, very pleased to see this shift this deep into the offseason.

Push a today with slight changes for this run

Low in dbell 2
Prime press 2
Narrow grip gym Lecco 2
Prime pec dec 2 straight into deficit press up
Prime lateral raise 3
Overhead ext 3
Behind back lateral 2

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[Kuba]

Final day of rest today, up at half 5 or shall we say jumping out of bed haha feeling epic, back to work tomorrow with push.

Legs are feeling a fair bit better now so we are rocking and rolling. My preference these days is just straight days off for deload, this time I only needed to deload legs so works out even better.

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[Kuba]

Looks pretty decent, give it a shot my man

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[Kuba]

What does your current diet look like ? Any cycle use ? Need a touch more info my man

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[Kuba]

I think you can lower the amount of exercises in upper, less exercises more sets to equate same volume would make more sense and you’d make more progress imo

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[Kuba]

Day 2 of rest already feeling pretty fresh, going to go back in by Tuesday 3 days off is my preference now but key is not smashing my self to death. Generally I have a 6 week run ( this time was exactly 6 weeks ) then I need to give my knees a break

Todays plan of action is tissue work and if snow settles and it’s not a pain to drive will go for ice bath in my lower!

Blood work with eval today too!

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[Kuba]

Upper a

Looks good ( you can handle another set of extension

Lower a
Start with 3 sets of curl rather than 2 diff movements to save time remove hoppers on this session add 1 more set of curl instead focus on this one has to be quad then focus on hip hinge in lower b

Lower b very much the same here

Upper b

Swap military press for a high incline press – military press is not great as limiting factor will be standing up with the load and you don’t want to smash your lower back before you go into your Rdl next day

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[Kuba]

Pull day 272, feeling very good some fatigue is there and main thing that needs deload is my lower so plan – pull then 3 off back in with push Tuesday and then this gives me 3 days off to drop some systemic fatigue and 7 days between legs to let them fully recover for this next stint.

Pull
2 row
2 Tbar
3 lat pull
2 prime row
2 sa row
1 shrug
3 bicep curl
2 rear delt fly

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[Kuba]

I wake at 4 20 and train at 5 due to work. I asked on here before and was advised to do

50g clear whey and 50g hbcd and 20g honey on wake then sip 25g hbcd during workout then post work out at 730 being 60g whey 120g cereal 30g honey. This sound OK?

W

This would work perfectly – key is getting hydrated – add extra salt to it too

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[Kuba]

Push day 273.8

Did dbell first
70 x6
62 x9
Prime low inc 2 + rp
Dip 2 + rp
Lying cuffed lareral 3
Cable fly 2
Machine lateral 2
Jm press 3

Bit of a mush mash as gym was busy busy, epic session few more and time for a short deload

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