[Kuba]

If she is a beginner she literally just needs a variety of basic compound lifts with some iso work added on top

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[Kuba]

JM PRESS
DIP
NARROW GRIP PRESS

3 best compounds imo

JM press I often use as more iso

For compound work I rotate between dip variations & narrow grip work

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[Kuba]

Final day of rest for me, dialling in Meg & rhea both looking epic!

Game time

I have taken up my
Food a touch as weight has been dropping hard so need to eat up, just more of my usual food on plan.

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[Kuba]

Rest day / I will deload whilst I’m am here plan of action is to rest/ eat / work and chill as much as possible the run deload sessions and back home fresh

Monster of a check in day today so busy getting on top

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[Kuba]

You are in full control always, I am 14 weeks post show and I am hungry all day

It’s part of the process why would you want to fix it ? That’s a very good place to be, once that’s gone you literally make less progress as your body isn’t as efficient or sensitive anymore

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[Kuba]

I would go toilet and eat in toilet, it’s what I’ve done numerous times at school or when I had a job to keep my meal timing spread across the day

You can always do a shake alternative which takes 10 second to down this way you can spread your meals out evenly

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[Kuba]

Absolutely smashed haha and it was travel day so I am in a world of pain, managed to get at least some sleep then slept 5 hours on flight there so that is a bonus.

Woke up feeling decent but plan is to rest today Monday Tuesday
Deload push Wednesday
Deload pull Thursday
Rest Friday
Deload legs Saturday
Rest Sunday travel
Rest Monday upon arrival
Back to business Tuesday –

Can’t wait to see Meg compete and then back home and back to work

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[Kuba]

Leg day and last session of this run – now well
Earned deload I am absolutely fucking wrecked!

Todays session actually ended up being modified and ran slightly less volume as it just wasn’t there, not so much hamstring they are ok but my quads are just utterly wrecked lol so plan 3 days off
3 deload sessions out in vegas with Meg and clients for the Olympia

Then back home and straight back to business!

Time to get fresh and ready to rock.

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[Kuba]

I would pay for estrogen sensitive test to make sure it actually is correct –

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[Kuba]

Pull day – weight holding and fatigue is creeping in

Basically aim is it FUCK my self so I can earn this rest over this week

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[Kuba]

Quality omega supp
Creatine
Whey
Glutamine
Vit d3 k2

My top 5

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[Kuba]

You should always eat to your needs I need around extra 1000 calories in training day so I have less on rest as I am not training it’s super simple

Match your energy demand with food intake

Training day higher cals
Rest day lower cals

Both still staying in a small surplus

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[Kuba]

Push day weight back up to 256, I am certain I can get close to 275 by 2025 so slow and steady wins the rice for now and we patiently and slowly go up

Hard session. Today matched lifts progressed some lifts fatigue creeping in now so earning the rest come this week

Usual session push b – will update with training updates after deload

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[Kuba]

Thank you very much for your response Kuba, makes sense! So you think a fatter individual needs more cardio to get in shape? I would have thought the opposite.

Yes that’s right as they are more resistant

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[Kuba]

Rest day, wrecked my self yesterday training and dropped 1.5 lbs I never gain weight from heavier sessions I always drop.

Today – plan is to rest as much as possible, early wake and work boxed off so going to aim to get another hour in bed, this week I am just going all out in sessions and adding some
Rest pause sets to muller my self so I can deload next week when in vegas so I can focus on the girls and making sure they smash it. Would love to have all 3 of them in top 10

Feeling good despite wrecking my self
lol, session was decent couldn’t do hack so did Rodgers squat pro and then did 3 sets of leg press
16
13/4
11/5

Same load – resting and aiming to
Match first set with each one

Did RP IN extension and leg curl
Too then did same style on Rdl to finish

70×9
70×7/3

Man I wish I could
Train like that every day but I’d be legit trashed constantly

My top 5

Hadi
Derrick
Samson
Andrew
Nick

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