[Kuba]

Oh yesss you know it’s coming my man, big year coming up. We can 100% push on so much. Only way is up now, can take away some positives from this…. it’s all a learning curve to become better

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[Kuba]

Good morning guys 107.5 this morning aiming to hit another perfect week. Back tomorrow with Jordan Callum and Lukas so hopefully get some footage for the site 🙂

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[Kuba]

@migget love it mate the air Fried chips are my offseason secret!

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[Kuba]

@robbieuk thank you my man, use Maris piper potatoes, fry light the pan seare them on the pan with garlic and sea salt and put in air fryer. Thank you bud long way to go!

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[Kuba]

Good morning guys, bodyweight hit 107.7 this morning so nice increase. Condition holding the same still quite dry so can’t complain.

Legs today the leg press variation so we’ll see what we can do 🙂

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[Kuba]

90 minutes pre for me and always something that sits well with me 🙂

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[Kuba]

Cottage cheese whole eggs rest day

Whey isolate
Greek yoghurt almond butter training days

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[Kuba]

@migget no oil my man just one cal spray salt & garlic…. I love garlic haha

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[Kuba]

@baptist85 no mate definitely nothing else showing hahaha not much to show there pal! ????????air fryer is a good shout you’ll love it

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[Kuba]

@migget my man I make them in my tefal air fryer, 40 mins job done 🙂

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[Kuba]

@louisschuler

Hi mate, thank you bud means a lot. I do my best I always have time for anyone bud regardless 🙂

As soon as the boss @jordanpeters wants me on buddy, he’s a little busy away at the moment but I’m sure when he’s back we will get some done 🙂 we had it planned but I literally did legs 2 days before that day and Jord was set on legs so we couldn’t do it brother haha always next time don’t worry when we’re on il
Make it worth a watch! Enjoy rest of your weekend brother

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[Kuba]

@gizad18 hi mate course.

Usually tends to be 90-100 minutes at least I like to keep my stomach pretty empty for my sessions, if there’s food there your gut will be full of blood digesting food so you don’t want that at all you want it in the muscle 🙂

Costco is best my man 360g for 5£ so it’s pretty cheap from there 🙂 not too cost effective but when it comes to food that’s one thing I don’t look to cut back on.

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[Kuba]

Push day today

We hit our first variation,

106.3 so 1 lb up from last nights meal with the fam 🙂

Back to work today!

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[Kuba]

1- Upright seated row, overhand grip shoulder width apart
2 sets
5-9
9-12

2- tbar rows
2 sets 5-9 / 9-12

3 – assisted chin up
1 set 9-12

4- prone pull down upright bench
2 sets 8-12

5- single arm row standing away from machine
1 set 12-15

6- rear delt row x3 10-12

7- shrug x2 sets 5-9 9-12

8- single arm dumbbell curl x2 5-9 9-12

9- cable curl x2 8-12

1
K 85 k x7 / 75 x9
L 100 kg x8/ 75 x10
2
K 6.5 x5 /5×10
L 5 x 8 /4×11
3
K 20 x8
L 20 x8
4
K stack + 10 x8 /77 x10
L 8/10

5
K 4 +5 kg /7 3+5kg
L. – 8 /
6
K 40×15 /48 x9/3
L 40×15/48x10x3
7
K 5x 10×10
L3 x12 x12
8
K 17.5 x7 /15×8
L15x8 15×7
9
K 40 x9/7
L 40 x 8/6

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[Kuba]

Diet update

Training day diet

M1
1 whole egg 5 egg whites
40 g whey isolate
100 g cream of rice
20g raisins

M2 pre
Extra salt here
100g flank or wild salmon
150g turkey
50g prawn
300g potatoes or 80g cream of rice
100g pineapple
2 rice cakes
200 ml coconut water.
5 g oil

Intra
30g pepto pro
20g eaa
40g cyclic dextrose
10g glutamine

M3 post
Extra salt here
75g whey isolate
150g cream of rice
2 caramel rice cakes
20g raisins

M4 post post
220g prawn
100g pasta
100g fruit

M5
Turkey 250g 50g prawn
300g potatoes
5 g oil

M6
250g flank
50g prawn
80g pasta or 1 bagel and crumpet

M7
60g iso whey
300g fat free Greek yoghurt
30g almond butter
50g blueberries

Condaments
Ketchup light
Sugar free curry
Chipotle
BBQ
Above optional
Pink salt ( must on every meal ) Sourcrout and pickled salads with every meal
Greens with every meal ( kale broccoli green beans asparagus occasionally)
Sweetness stevia drops only occasionally franks bakery

Rest day

Rest day diet

M1
80 g oats 60 g iso 10g dark choc 150g egg whites
Pink salt extra

M2
220g prawn
100g Turkey
50g pasta

M3
250 g turkey
50g prawn
200g potatoes
5 g oil

M4
250flank 50g prawn
2 crumpets
8 g real butter

M5
250 turkey 50g prawn
200g potatoes
5 g oil

M6
250g wild salmon
80g oats 10g dark chocolate

M7
Extra pink salt here
300g cottage cheese
5 whole eggs

Condaments same as training day

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