[Kuba]

Sure it’s a great movement , I see no issue with it

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[Kuba]

Leg day – actually felt great today progress across all lifts so I am pleased, no need to back off just yet still have some productive sessions left in me before I’m totally trashed lol

We keep rocking and rolling

3 curl
3 leg ext
1 leg press
1 Rdl
1 curl
2 calf

RP set added to ext / curl

Followed by date night with @MeganSylvester

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[Kuba]

2 kg isn’t much at all bud, literally 1 day of pulling back on food ( what you have planned would do it ) would fix it then get straight back to work.

Where this becomes a problem is where you see 4-5 kg up 🤣

My only concern here would be pulling back but then over indulging. As long as you know that doesn’t happen get it done and then get straight back to work.

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[Kuba]

Pull day usual session,

2 row
2 Tbar
3 oull down
2 prime
2 lat
1 shrug
3 bicep
2 rear delt

Progress but energy was poor, may need to re set soon, illness kicked my ass a bit but still managed to have a good week, check in shots today and 271/2 solidified in decent shape

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[Kuba]

That complete protein sources or all protein sources mate?

Counting all sources bud here. ( direct would be lower )

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[Kuba]

320 protein
45 fat

Then carbs as you need is what I would start with

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[Kuba]

Don’t bother, more damage than good running oral only imo

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[Kuba]

Merry Christmas

Sickness protocol worked woke up feeling perfect and slept like a baby 272 today so we can get back to business

Push b today

Lateral 3
Incline dbell 2
Flat prime 2
Dip 2
Cable fly 2
Jm press 3
Mc lateral 2

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[Kuba]

Extra rest today, HR was up and was sweating like crazy last night

Extra d3 today
Injectable glutathione & vit c & sauna will have me back to speed tomorrow.

I never get sick but body is 100% fighting off some lurgy so need to be smart here and not try to fuck my self lol

Hopefully I’m good to go by tomorrow then I can get straight back to business

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[Kuba]

Hello kuba mate how many different injection sites do you use personally? Mostly using glutes and side delts and even subq if on trt dosages but a have seen people speaking about quads back and rear delts. A have seen a few things on YouTube for quads but wondering if there is anything to get videos or guides on how to do these injection sites

Traps, rear delts, lats for me currently.

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[Kuba]

Hey, would you suggest taking 3iu GH if I workout late in the day like 7pm and go do bed at 10?
I heard that GH shouldn’t be dosed to close to the workout ?

Makes no difference; pre bed has best bioavailability

I take mine pre bed and i see best results pre bed with my self and clients

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[Kuba]

Thank you for your response, Kuba. Actually, the volume in my training program wasn’t this low until 1-2 years ago. As I realized that I wasn’t recovering well, it gradually decreased. Along with the volume, the frequency also dropped— I used to train a muscle group every 4 days, but now I’ve had to reduce it to every 5 days. I don’t push my sets beyond failure and try to maintain proper form in my movements.

I watch all your YouTube videos and Instagram posts, and I know how much you focus on movement form and execution. I try to do the same. Still, I’ll try to gradually increase the volume as you suggested— there’s no harm in trying.

Thank you so much for all the valuable information you share on every platform. You’re an inspiration.

Anyone

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[Kuba]

Swap
Them around

Take metformin first thing
Telmisartan pre bed

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[Kuba]

Hello Kuba,

With my current training program, I’m able to recover and make progress both on the scale and in the weights I lift week by week. I know that doing as much volume as I can recover from is the right approach, and I understand that this volume can vary from person to person. However, the number of sets for a muscle group trained once every five days still seems very low to me. Is such a low number of sets normal, or is there an issue with my recovery?

I’m getting 8 hours of sleep, drinking the necessary amount of water, and consuming the required nutrients. Currently, I’m drinking 5-6 liters of water daily, and my macros are as follows: 300g protein, 375g carbohydrates, 60g fat. I’ve just come out of a diet, and this calorie intake is currently making me gain about 300-400 grams per week.
I currently weigh 90 kilograms and don’t have a physically demanding job. I work remotely. Apart from walking 10,000 steps a day and weight training, I don’t engage in any other physical activity.
Split:
push
pull
rest
leg
rest
My workout program is below:

LEG A:
Lateral Raise machine x1
Preacher curl machine x1
standing calf x2
adductor machine x2
laying leg curl machine x2
hack squat x1
leg extension x2
PUSH A:
Plate loaded chest press machine x1
High Incline Press (Smith Machine) x1
Dips Machine x1
Chest Fly x2
Lateral raise machine x2
Overhead triceps extension (cable) x2
PULL A:
Lat pulldown x2
Barbell row x1
Low row machine x1
Preacher curl machine x1
Cable hammer curl single arm x2
Rear delt fly x2
standing calf x2
LEG B:

Lateral Raise machine x1
Preacher curl machine x1
standing calf x2
adductor machine x2
standing leg curl machine x1
leg extension x2
leg press x2

PUSH B:
Bench press x1
Plate loaded shoulder press machine x1
Bodyweight dips x2
Chest fly x2
Lateral raise machine x2
Cable one arm pushdown x2

PULL B:
Single arm pulldown plate loaded x2
Single arm plate loaded row x1
Chest supported t bar row x1
Preacher curl machine x1
Cable hammer curl single arm x2
Rear delt fly x2
standing calf x2

This looks pretty low, if you are growing then I see no issue with it, some of this is proximity to failure. If you are taking forced reps or taking each set past failure / letting execution break down it will drive fatigue its self, on paper looking at your set up your recovery should be amazing so volume could be higher but again

Volume is fluid some can tolerate more, also no harm in trying to do some more to see if you can handle it

Body can also adapt a touch too that’s what most forget

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[Kuba]

Test mast primo

Most clients I have run 2 tbh

Mostly 2/3 with Gh / skin does job nicely imo

Sprinkle some tren in prep and you are golden

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