[Kuba]

Thank you bro appreciate that

Now – great days of training, feeling absolutely in top the look has really improved this week.

We push on, food bump coming will update as we go along.

Progress across both push and pull days so I am pleased

No changes to sessions push a and pull a the same just heavier and better for sure so game on

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[Kuba]

You still have body fat to come off here bud sadly,

I would pull out train here double
Up mast

Gh keep it in you are not holding water it’s body fat

Instead of high dose of t3 I’d split 25 t3 100 t4

Clen won’t be an issue take it fasted ( then run dream sleep pre bed with extra magnesium during day with meals £

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[Kuba]

Makes 0 difference bud you can drink it and be fine

Alternatively you could go with

Performance fuel and iso pro with some almond butter to slow down digestion a touch

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[Kuba]

Yes bud primo does bring estro down a lot

I have had to up my test recently for that reason as primo was lowering my estro down a touch more than I would like

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[Kuba]

Self assessment

We have had a huge influx of questions and posts on here, which is great . The majority evolve around what split to do and 99

percent is really well thought out and it’s awesome to see. Something very clear though, an inability to self assess one’s position and a thought process that changing splits or lowering drugs is a step back. It doesn’t matter how much muscle you have gained to this point, there is absolutely nothing inherently important To a split, that’s just how you communicate what your doing. All that matters is the number of hard sets you expose your muscle to, when they adapt, you will be able to lift more to re create that hard set , so it’s important you add more load, to keep that scenario of hard set, to keep forcing further adaptations. How that looks as split is irrelevant, and when you have less muscle, the more often you can do it the better. You are never too advanced to go back to full Body if you can recover from it, pros likely can’t, so

please keep them out of mind, just think , create stimulus, body adapts, as often as possible – that’s it. The next is drugs, if you look like you have never used gear but are taking 1-2g of drugs , you must Must must go back to 300mg and simply learn to eat and train, you just need to actually be honest with yourself

you know in your self you aren’t actually sticking to your diet or eating your protein feedings 5-6 times a day, you know this ! You don’t have to tell anyone else if it’s a facade you keep up but surely you want to actually look like you do this right !? So back to 300mg total anabolics a week, test only if that’s what feels best a bit of mast and slightly lower test if that feels better ( only way is to try both ), if e2 is still too high, take the same test dose but instead of mast use primo. And then from here , stimulus as often as possible, progress lifts to keep doing hard sets, 5-6 protein feedings a day and once your actually stringing together lift progressions , you will change. The only issue is your emotional attachments , they will cost you everything, your poor decision making and not

inability to assess your position is from emotional attachments , you want to feel like you are better than you are to make yourself feel better for the actual fact you know you suck at this, I see it A LOT . But guess what, you can actually get good if you stop with the poor, but also strange decision making and accept that you can’t drug your way to looking like you take this seriously.

Immense! So much value in this for everyone!

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[Kuba]

I like to work in 10-20 for isolation work

8-12 for compound work for the exact reason rich mentioned

High rep work with big movements drives a lot
More fatigue vs single joint isolation

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[Kuba]

Looks good my man, don’t try to fix what isn’t broken

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[Kuba]

Leg day was incredible, weight is holding so food bump soon, more pics tomorrow and we take it from there.

Session felt immense my legs today are absolutely wrecked as I progressed all lifts by a huge margin so I am super pleased

Session:

Leg curl x4
Leg ext x2
Leg press x2
Pendulum x2
Rdl x1
Split squat x1
Calf x2

Stefano

There is absolutely no such thing, it depends on your needs, training set up and recovery.

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[Kuba]

Hello sir,

What do you think about having upper/lower template, like

Upper

Chest press x1-2

Delt press x1-2

….

And for each category have 2-3 exercises and rotate them on a fly?

The reason being is if some machine is taken, or since I can personally progress much better on a chest supported tbar row than on chest supported row seated, would it be okay to do tbar, tbar, seated row, tbar etc. in my upper sessions?

Run what you can progress with the most bud always

No issue with that, try and see how it moves

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[Kuba]

Rest day today for me

Decided to change plans under a new coach so back into prep I am heading

Cardio is back in and excited for this change up considering haven’t done cardio in about 3 years

I’m sure more expansion will come on this in the next updates but very curious to hear about your mindset to make this shift and what the new plan looks like!

No cardio in 3 years is wild 😅[/quote]

Had been with Joe my previous coach for 3 years but wanted to try something different which has made me head into another prep to improve on last showing / placing is the aim

[/quote]
Awesome bud excited for you

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[Kuba]

Hey Kuba. Quick question for you about protein powder. Do you think there are any downsides to proteinpowder over protein from whole foods like meat? I do not have any digestive issues with whey protein at all. Would you try to limit the amount of protein powder you take in a day? I have only meal a day from whey and the rest from meat. Does it make any difference?

Yeah it does imo
Whey is the most bio available but doesn’t have as much micronutrients as meat sources can

I have a rule
Whey max x2 per day
Other 3/4 meals have to be meat dairy etc to aim to hit micronutrient need goals from actual food

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[Kuba]

Hello sir hope you’re well. Are you familiar with the Hammer Strength pin loaded chest presses? I currently have the incline and the decline programmed in both my upper sessions and I find both relatively hard to progress. I’m not entirely sure of the resistance profile in terms of where to place both exercised. Are they something you place towards the beginning of your push sessions or are they better suited as the last pressing movement? Thank you sir!

They have an even resistance profile and even if they didn’t you would still be able to progress them

If you aren’t

You are likely
Under recovered
Training with too much volume
Under eating

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[Kuba]

Hey kuba I appreciate the log and info I was curious during a building phase such as off season is your cycle still similar test and primo?

Yes the drugs stay same

Drugs are based of

What can I take that gives me the least sides effects
Least water retention
Least negative sides / health

That’s always test / mast / primo

The thought process that certain drugs are to be used in offseason vs prep imo is backward, take what you can tolerate and feel best on / have least side effects with

Super simple and this is common theme I see with the BIGGEST guys

It’s always small guys with no muscle that take all the exotic drugs always

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[Kuba]

Pull day was epic, again all lifts progressed form tight and feeling great

Sleep has been incredible too so all things are moving forward well.

Pull

Single arm row x2
Single arm pull down x3
Tbar x2
Prime row x2
Prime pull down x3
Shrug x1
Bicep x3
Reverse fly x3

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[Kuba]

Immense push day ticked off rep / load progressions across entire session

I must have been royally fucked with the infection as I feel incredible at the moment and in such a good place
250 today and glutes are still in from back, i am confident I can take this up to 260 and still be very very lean then will be slightly softer for 270

That’s the goal

Appetite is silly so I have run way both with bf levels and appetite to slowly get there over these next 20 weeks

Session.

Lateral x3
Incline fly x2
Mid inc smith x2
Flat press x2
Dip x2
Jm overhead x3
Lateral x3 into press up deficit

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