[Kuba]

Rest day – sleep has been absolutely tremendous minus waking up a few times to pee so the look is really improving a lot

Going to see how BW trends over next few days then likely bump the food up from here! The goal n1 of this push has been ticked off which was 250 with glutes in

Now we move to goal n2
260 still lean and glutes squared off 😈

Game the fuck on, usual day for me

Wake up straight into client check ins, sauna bath more work and nap mid day

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[Kuba]

Leg day & check in day most inflammation is gone now and the look is actually decent so I am pleased. Pics were better than I expected so only way is up now

Huge progress today with legs too so I am buzzing, very weekend with clients too 3 wins and overall so very successful weekend carrying a lot of momentum now all way into Olympia! Game on

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

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[Kuba]

Rest day, the look has completely transformed last 2 days now I am fully clear of
The bad shot, fucking super happy and had immense sessions this week.

Very happy to be back in the grove, big big wake up call this week on how much we can take training and bodybuilding for granted.!

Weight holding but look is much better dropped a ton of bloat and inflammation so looking forward for tomorrows pictures.

Usual day today client check ins, clients competing, tissue work, sauna,

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[Kuba]

Hey bud

I have covered this in detail in my YouTube,

On this site you can actually read our logs and see our exercise selection

Key is picking movements you can progress with safely over time with good execution and full ROM whilst staying in a small surplus and seeing your bodyweight come up slowly over time

Once
You get fluffy – diet down then go
Again 🙂

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[Kuba]

Immense pull day, felt epic and connection was immense

Single arm pull down x2
Extreme row x3
Single arm Cybex x2
Pull down x2
Row x3
Shrug x1
Curl x3
Reverse fly x3

Epic and super happy

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[Kuba]

Hi Kuba, did you think about doing upper lower too or do you stick with ppl?

Hey Tobi

I have thought about it and even wrote out my training for it but

Moved back to push pull legs

I need overall size and good recovery & balance across all sessions with some extra volume to back, push pull rest legs rest is by far king for this.

So as much as I’d love upper lower for me, ppl is better personally s it’s what I need and I love my current set up ticks all boxes with slight reduction in volume.

Todays push

3 y raise

2 fly

2 smith

2 prime press

2 narrow grip press

3 overhead ext

3 lateral straight into deficit press up.

Job done, early night great day positive day and progress taken, happy happy!

Can’t explain how much training means to me lol [/quote]

How would you structure 1 whole year off season after show with rebound cruise / trt Push phase maybe minicut only example i know it depends from Lots of think but for one year period[/quote]
It depends on how well someone can adhere, I would skit in a mini cut there but mostly would be a long controlled push up

This would be case dependent as approach would differ based of athlete im working with

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[Kuba]

Single arm work mainly

Preacher curl dumbbell and cable

Dumbbell curl variations

Cable curl variations

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[Kuba]

Hi Kuba, did you think about doing upper lower too or do you stick with ppl?

Hey Tobi

I have thought about it and even wrote out my training for it but

Moved back to push pull legs

I need overall size and good recovery & balance across all sessions with some extra volume to back, push pull rest legs rest is by far king for this.

So as much as I’d love upper lower for me, ppl is better personally s it’s what I need and I love my current set up ticks all boxes with slight reduction in volume.

Todays push

3 y raise
2 fly
2 smith
2 prime press
2 narrow grip press
3 overhead ext
3 lateral straight into deficit press up.

Job done, early night great day positive day and progress taken, happy happy!

Can’t explain how much training means to me lol

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tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Fasted after you hydrated is best to check it then resting via blood work is also extremely important to get HBA1c done

Leg day first session back after extra 4 days rest – one week deload turned into just about 2 weeks which is not ideal but I am fully focusing on what I can control

Which is my day to day execution and that’s where my focus shall stay

Legs was good considering I haven’t done that session for 2 weeks was epic progress
Rest today
Push tomorrow

Game time

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[Kuba]

I would use it mostly when needed

If you are not using higher doses of Gh and eating higher amount of carbs

You likely don’t need it, I don’t add insulin when BG gets High , once your blood sugar is already trending higher insulin is not the answer as you are already developing resistance

I use it to prevent this by adding a small amount working in back ground

Your body produces around 50-80 iu per day on its own ( normal population ) as body builders we eat far more when carbs are high so this means higher output

I like to dose a small amount of basal insulin like lantus and then add fast insulin with larger meals to prevent resistance – so you use it to cover ( some of your carb intake ) still letting your body do its thing

Key is dosing really and using it when actually needed and food is getting hivh enough to warrant it

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[Kuba]

I would honestly run upper lower here 4 x per week instead

This will give you plenty of frequency hitting everything 2x per week but also plenty of time to recover and suit
Your schedule frequency wise too

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[Kuba]

Few days extra rest in order to shift some of this inflammation, legs tomorrow then rest and back to usual should be good to go from there

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[Kuba]

Few days rest to get back to 100% planning on going back in with legs Tuesday then back to usual business

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[Kuba]

Keep pushing for a little more if you can get leaner from here you will see more growth once you come out the other side

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[Kuba]

Keep pushing for a little more if you can get leaner from here you will see more growth once you come out the other side

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