[Kuba]

Lower always

Sold in your lower b
Then Rdl at end of lower a would work well

Lower b I would do adductor first ( in most cases it helps ) then sldl & leg press

Lower a same there

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[Kuba]

I wouldn’t ever train fasted if goal is actually gaining muscle

Upon wake I would do whey or MPs max with performance fuel ( cyclic dextrin ) honey creatine & glutamine for hydration & carb uptake mixed with 750 ml water I would aim to drink it from time of wake over 20 minute window ish then this gives you almost 90 minutes for this to fully clear and digest before training

The I would do another portion of MPs mid session and start drinking more performance fuel just before my session mixed in 1 L water

Key is hydrating well so aim to get 1.5 L / 2 L pre training 1 L during at least

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[Kuba]

It could be so many different things, without seeing how you move and doing these lifts impossible to give you help here.

See a physio is your best bet so they can asses you

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[Kuba]

How high is your food ?

Insulin alone or adding it randomly don’t do much

Where it shines most is when you actually need it when your food warrants this

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[Kuba]

I personally wouldn’t, you’ll end up carrying that much bf by the end it will be a nightmare to get back in shape.

At 15% ( legit 15% ) most think they are leaner – you are already pretty fluffy

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[Kuba]

Would be a great start to show us your actual diet

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[Kuba]

Drop npp wait a week or two and run blood work to see where your Estro / test is at ( npp would skew the readings unless you have estrogen sensitive test done most companies don’t do it as it’s more expensive )

Stress
Fatigue

All could also contribute to low sex drive

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[Kuba]

Hey Kuba! I was wondering why you do Ab work before your training, and if you do any band work as-well, I’m trying to cut my session time down currently doing upper/lower and I always do band work and stretches and what not, I do not have any injuries

1) Could I do hanging leg raises on beginning of upper and some activation work

2) on lower would you still do hanging leg raises or would you move to weighted ab crunch and some activation work aswell

I could be overthinking this. But I just want to understand the ideology behind this and if it could benefit me aswell

I don’t do any band work or stretching it’s a waste of time

I do 2 sets of planks and the rest is my actual exercises so I do not waste any time at all.

I do hanging stretch post workout ( 90 seconds ) sometimes before

Overall my “prep” work takes literally 3/4 minutes then I start my working sets.

Sounds like you are just doing lots of stuff pre training that just isn’t needed or productive[/quote]

I agree! Thanks kuba I will just start by taking out band work and do some ab work prior to training I did hanging leg raises before my upper day man it felt good haha shoulders felt amazing better than the band work 😂

[/quote]
Band work is utterly useless

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[Kuba]

Rest day, feeling decent sleep is always restless post legs as my legs are destroyed but

Productive session so I am pleased, I hit 12 pls on Cybex leg press then some solid deadlifts too!

busy day of check ins and new client set ups. I have hen, Vernon and Matty competing this weekend so making sure they are on points key now.

All there is left to do now is rinse and repeat daily, consistency and quality in literally all areas of my life is the absolute goal.

Weight holding at around 262, feeling tighter today so I am happy!

More work to do always!

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[Kuba]

Is it fine ? Sure anything is
Question to ask your self is, how will this contribute towards your goals

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[Kuba]

8 hours is minimum anyone should aim for, what I do probably won’t be realistic for you as I have moulded my life to be able to get more sleep.

Do the best that YOU can with circumstances you are in

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[Kuba]

1g salt per 1 L of water is a great start point.

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[Kuba]

Hey Kuba! I was wondering why you do Ab work before your training, and if you do any band work as-well, I’m trying to cut my session time down currently doing upper/lower and I always do band work and stretches and what not, I do not have any injuries

1) Could I do hanging leg raises on beginning of upper and some activation work

2) on lower would you still do hanging leg raises or would you move to weighted ab crunch and some activation work aswell

I could be overthinking this. But I just want to understand the ideology behind this and if it could benefit me aswell

I don’t do any band work or stretching it’s a waste of time

I do 2 sets of planks and the rest is my actual exercises so I do not waste any time at all.

I do hanging stretch post workout ( 90 seconds ) sometimes before

Overall my “prep” work takes literally 3/4 minutes then I start my working sets.

Sounds like you are just doing lots of stuff pre training that just isn’t needed or productive

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[Kuba]

This looks good, if you recover well from it and you are able to progress your lifts your good to go

If you see small progression or none and you feel under recovered you may need to reduce volume down a touch

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[Kuba]

262.6 leg day

Very good night of sleep and feeling very ready to smash today’s session.

Biggest I’ve ever looked at this weight and my back is coming up a lot so I’m pleased.

270 will fall in good condition so I am buzzing for this to happen.

By far most conditioned I’ve been at this weight, from back in leaner now than at 250 last push so it’s a huge win

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