[Kuba]

Key is control

Don’t be slow – slow shit

You need to be in total control of both end ranges, good control on way down ( eccentric )

Pause

Powerful into the concentric ( going up ) without spazzing out.

Nail this and you have no option but to squeeze and contract it happens as a by product

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[Kuba]

Ok cool thanks, will have to have a chat with a few people. Any thoughts on choosing between someone working in the gym or go with an online coach – recommendations? I’m based in Australia

This will be down to your preference

If you haven’t trained with anyone who is a savage

Get in person and make them punish you / teach you how to train hard and accurately

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[Kuba]

Push day

Absolutely immense session, progressed every single set and everything felt epic.

Very very happy with this so it’s time to push on.

Physique wise I am seeing some nice changes too so I am very pleased.

Key now is stepping forward and enjoying every single day.

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[Kuba]

Much Thanks Kuba! I will try to stay on TRT+ for the next 6 weeks taking into account 4 weeks of ramadan + 2 weeks to get back into baseline maintenance in terms of calories. Thinking of 150mg test (my test is 300mg/ml hard to run 125) and just keep in 100mg mast. After 6 weeks can get bloods and see if the markers have improved. Is this what you mean by TRT plus?

thanks

Correct 🙂 trt plus = close to trt but not quite 😉

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[Kuba]

ED is likely down to hormones being skewed, quickest way to get it resolved is by returning back to trt

Blood work will ofcourse show more

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[Kuba]

If you are having ED issues you need to drop to trt and hold – if your in Ramadan makes no sense adding tren etc

Drop to trt or trt plus get healthy maintain if you are fasting then aim to get lean after you resolved ed and finished fasting

Fasting and calorie deficit is one way to get small and not really a great position to actually lose bf well imo

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[Kuba]

Pick a coach that is getting consistent results building people up from ground up, pick someone who works with natties and has basic underspending of training and nutrition

Basically needs to be able to string a sentence together and actually understand what he is trying to say

Work with what I said above and you’ll soon realise there is only very few that will tick the boxes for you my man

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[Kuba]

Rest 249.8 – check in day – flatter but also a bit leaner, pics are alright, few more weeks will be a fair bit harder.

Feel good, busy morning of check ins / client updates and plenty of steps done / vaccums etc.

Feeling good, focus is high and determination is pretty high.

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[Kuba]

Xmas and magnesium are perfectly fine to add here bud

I eat 400g veg 400 fruit – still take zma and magnesium etc and all my health supps

ok brother would you add also magnesium in? and what about join i

so when i take this everday you think no problem yes? and digest pharma pro is this also good or not? vitamin c i am thinking too to add and insure gda but i dont know for what should be this so perfect 🙂 [/quote]
I use it all bud, join in pre bed osteo pro am and on

Digest pharma 3x per day with larger meals

Insure x3 same again with digest pharma

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[Kuba]

Legs 250.4 sleep was pretty terrible but looking leaner, last night couldn’t get to sleep annoyingly but woke up feeling very good nonetheless and training session was incredible. Huge progress across every single lift which is epic.

Full session:

Seared ham curl x2
RDL DBELL X2
Lying ham x2
Leg ext x2
Leg press x2
Hack x1

Slight reduction in volume via removing the single leg press at the end, filmed for YouTube tons of value again.

Happy and absolutely determined.

This next 5/6 years I am literally giving my everything to this game. This is the only way for me now to be able to eventually call it, I want to have 0 doubts when I am older in my mind with my efforts and execution.

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[Kuba]

Xmas and magnesium are perfectly fine to add here bud

I eat 400g veg 400 fruit – still take zma and magnesium etc and all my health supps

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[Kuba]

Rest day 250.8 today and feeling good, little more tired and body is sore after first week back of training.

Energy is a bit lower but thats form waking up to piss a little more frequently so I will be making sure to get in bed a bit earlier and limit water further away from bed too today and moving forwards.

A lot of client work today so glad it’s all caught up and dusted by mid day, had to get my focus on today and really stay productive so happy to get it nailed.

Legs tomorrow looking forward to it!

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[Kuba]

It depends

The amount of stimulus you get is dictated by quality of your set load etc etc

Sometimes I use it if I am getting to a point where I need a re set from loading

Other than that nothing magic happens and it isn’t better than usual rep ranges that we know build muscle
6-20 reps there abouts

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[Kuba]

3 servings is a crazy amount of caffeine, I don’t see anyone ever needing more than 1 serving it’s like rocket fuel.

Thanks for the reply Kuba.

I know it’s just I feel quite tired most of the time for some reason.

Switching my meal plan to one with fruit and veg, good carb sources, has helped my energy levels it’s just I hate feeling that way when training as that’s the only part of my day I look forward to. I’ve just built up a nutty tolerance. Will be having a caffeine break once I finish this tub. [/quote]
Your abusing caffeine intake – more doesn’t do
More bud

Do half a scoop no more 1 at max bud

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[Kuba]

3 servings is a crazy amount of caffeine, I don’t see anyone ever needing more than 1 serving it’s like rocket fuel.

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