[Kuba]

Rest day

Usual business- big day of client work & sauna, clients competing this weekend again so we are busy but all good

Business meeting with my partner at Nytram and more consult calls after.

Legs are fucking destroyed but woke
Up looking lean and full so happy days

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[Kuba]

So my views as always evolve, I actually get away with no cardio for majority of clients – sometimes females will start with cardio but then deeper into prep I actually remove it ( in majority cases not all) those who can actually execute the offseason well and not
Get fat even females do not need cardio as we can keep them more responsive

Marc hector biggest examples he previously needed to do tons of cardio – hasn’t done any in any fat loss phases with me ( for reasons above Jordan’s stated )

Most common theme I see

Harder people train less cardio ( output ) they need and those generally additions of cardio doesn’t do much apart from drive fatigue more so neat them comes down and fat loss slows down

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[Kuba]

Imo running upper lower if you can recover from even low volume work with RP sets you are not training hard enough

Straight sets as close to failure as you can is all you need here imo

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[Kuba]

I find blue light blockers help tremendously

I use melatonin daily not for sleep but anti oxidant effect, increase your magnesium here to 1000mg and add some L tryptophan at 1500’mg it will help a chunk with relaxation and remove need for Xanax

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[Kuba]

Check in day 255.2 and looking leaner and harder than earlier in week pics were pretty decent pics attached below

This is by far the biggest and leanest I’ve been at this weight, time to keep pushing – my offseason is just taking off so I am super happy, 22 weeks left of this offseason Push up – bloods are epic and I have room here to go up another 20/23 lbs ish before I get closer to getting too soft from back. My goal is lean 275/80 and we are on track – next step is 260 with glutes boxed off.

Legs today progress across all lifts and filmed for the site with an update and session break done with tons of value for you all .

4 curl
2 extension
2 leg press
2 pendulum
2 Rdl
2 calf

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[Kuba]

If adherence is an issue anything aggressive is a no go

Only time this works is with someone who is experienced and can handle diet fatigue / hunger well.

The goal for everyone should be doing what they can adhere to over time and make progressive consistently

Aggressive push ups are wank
Aggressive diets also wank

Quick fixes that lead to shit results

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[Kuba]

Hey bud, I actually break this down in detail in one of my YouTube’s so you can see the set up & execution cues ( on my instagram highlights too under back )

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[Kuba]

Rest day
255 today feeling big and lean, happy days, some external stress creeping this week but just need to keep ignoring it and blocking it out.

Usual business today, early wake, client work as priority then steps, tissue work and sauna, busy weeks with clients competing but this is what we do.

Obsess over progress always across everything I do that’s the key.

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[Kuba]

If you can do 3 sessions I would go

Upper lower upper and rotate them

So each day you go in would be either upper or lower and alternating them ( same way you would Training one on one off )

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[Kuba]

Pull day, weight holding so let’s see how we move food bump is on carbs at 775 rest day stays as is as that’s still holding me nicely

Usual session for pull b

Single arm row 2
Pull down 3 adjusting resistance
Tbar x2
Prime row x2
Pull down x3
Shrug x1
Curl x3
Reverse fly x3

Feeling up for it so game on

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[Kuba]

Then if you can nail next 6 weeks you have run way for 22 weeks pushing up patiently

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[Kuba]

If mentally you can

6 more weeks dieting – get lean lean then push up slowly

All depends on where you are mentally and sometimes not worth pushing clients to get leaner if then can’t adhere after so just something you need to think about

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[Kuba]

Split into daily shots and reduce the test to 250 and replace 50 mg with mast or primo

If primo doesn’t reduce it then lower test and add it it will then see lower estrogen as your androgen load ( total dose of your gear ) will stay same but less aromatisation as test is a touch lower – daily pinning will help a ton too

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[Kuba]

Right now I don’t think you quite have enough muscle, I would aim for 2026, push up now then do a diet get lean push up again and then prep

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[Kuba]

Push day, 253 holding but the look is actually better again today so happy days

Push b on cards today

3 lateral
2 Cable fly
2 Smith
2 Flat press
2 Dip
3 Jm press
3 Lateral machine / press up

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