[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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[Kuba]

Lower body days either at start or end of the session depending where your priority is with your lower body development

If you add it in that session I would not do extra hip adductor & abduction especially if you have RDL in

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[Kuba]

Rest – 273 holding, legs are absolutely destroyed

I did 3 curl + rp on last set
3 ext
1 squat on safety bar 195 x9
Followed by 400 on Atlantis leg press for 10

I wore my squat shoes for both and felt so much better so I will keep them in, they are just mega uncomfortable for my fat feet but felt a lot more locked in squatting so it flew up.

Fucked this morning but, up early and straight to client work, tissue work after my first work block & steps and then we have our monthly business meeting & planning to do.

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[Kuba]

Makes no difference, I have done full preps when I was 18 on canned tuna. I know many pro bodybuilders that drank tuna ( I did back in day lol )

If you can afford fresh ear fresh
If you are on a budget – tinned is fine, key is calories and tracking correctly

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[Kuba]

273.8 today – champion ship rounds / weeks of the push up are upon us, I will be going until mid Feb, from here on my goal is to solidify around 275 mark tidy, I don’t see need to go heavier for the sake of it, if I do and body comp doesn’t shift happy days but I won’t force it and force getting fat as I am still very acceptable for this bodyweight.

I wanted to finish the year at 270 so managed to tick this off nicely.

5 lbs I’ve the next 6/7 weeks I have left now would / will be ideal.

Legs today
Curl 3
Leg ext 3
Squat 1
Leg press 1 – maybe 2
Curl 2
Calf 2

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[Kuba]

Full body you just need a total rest, 3 days rest generally cuts it if you are not completely smashed.

In this case de volume method would not be suitable as your volume is already low, RIR imo still wouldn’t see you drop enough fatigue either

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[Kuba]

273 holding, solid pull session we are 100% progressing well

Not fat, feeling good getting stronger and getting bigger. All huge wins.

We keep moving

Usual session today

2 pull down
3 row
3 single arm row
3 prime upper back
1 shrug
3 bicep
3 rear delt

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[Kuba]

Jordan has full body templates on YouTube I have upper Lower & PPL templates on mine

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[Kuba]

There is no exercise that directly gives you thickness vs width in your lats buddy.

You get bigger lats
They get thicker & wider

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[Kuba]

Push 273, new bodyweight PB lol not fat, little watery but still lean and glute / lower back ain’t fat nowhere near. Good to go.

Solid session progressed lifts felt good! Pump was pretty nutty so I’m pleased. We are moving forward

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[Kuba]

How does it feel now ? Any pain or discomfort ?

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[Kuba]

Rest, 270 dead this morning, I do drop sometimes after legs as it’s always very demanding even with volume being lower.

Sleep is always a bit rough post legs but that’s no issue still got enough time in bed.

Usual business for rest day, work / check ins / client updates & today will do a lecture on fat burners for mentorship program.

Tissue work this afternoon’s so looking forward to it.

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[Kuba]

Yeah it’s normal as long as it isn’t there for days and there isn’t any discomfort

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