[Kuba]

If you are micro loading it doesn’t change,

Let’s say you start on a heavy compound, you start at 20% of your working weight add 20% increments going up 2/3 reps at a time , 3/4 sets – last warm up / feeder set 90% of total working weight for a single and job done

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[Kuba]

Rest day – Jesus I am sore haha but it’s all good will take me a good week to ease in.

Usual business today, busy day of check ins, lecture for our mentorship program and making sure all clients are set and ready for the weekend.

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[Kuba]

Pull day – epic session I feel bursting full which is nice, digestion is epic just need to make sure sleep gets back to 110% and will over time just need to make sure I am in bed nice and early

Super busy weekend with clients 6 over in uk show and 2 aboard, so pretty intense currently.

Todays session:

2 row lat
3 pull down
2 Tbar
2 upper back row
2 lat row 1 pull
Down lat
3 reverse fly
3 bicep

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[Kuba]

You don’t need caber, vitamin b6 p5p at 750 mg for a week or two then lower to 150 to maintain – it will lower prolactin nicely this plus JP ESTRO CONTrol together.

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[Kuba]

Have you tried oral bpc 157 and IV ? Plus tb500 it has been known for helping with UC a lot will come down to food choices and of course not using orals & Smart Stack design

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[Kuba]

Leaner you can get more growth off the back of the diet

Key is adherence

If you can diet to 11% and not over eat – do it
If you can go 8% and not over eat then you will see longer run way for progress into your offseason but

If you cannot control your eating and adhere then going below 11% will be counterproductive

Protein – it depends, digestion plays a huge role and how YOU feel – I like to keep it somewhat moderate to higher end, for your BW 350 is more than enough 400/500 you’d end up under eating carb / fats which then directly will impact training performance

Eat for performance always! This varies person to person

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[Kuba]

Clen remove if you can control your post show well, if you are going to go in on food I would taper down for the week 40 then 20 then remove to mitigate some water that will come from removed Clen

T4 keep in until you have brought up your bodyweight & calories removing without that will not see your thyroid recovery go well, it is easier and more effective to remove when food is already higher and blood work shows thyroid levels rising up. ( they will as bodyweight / food comes up post prep )

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[Kuba]

Hey kuba, I need help with the new split push pull rest legs rest. Trying to bring up chest/arms while keeping my shoulders my strong point. Ik trying to bring up arms on ppl isnt the best but I think you get what you put into your sets.

Push 1

Incline DBx2

Lateral Raise machinex2

flat pressx2

h2l flyx3

Db lateral raisex2

jm pressx2

crossbody extensionx2

Push 2

pec decx2

high incline pressx2

lateral raise machinex2

flat pressx2

dip machinex2

single arm pushdownx1

overhead extension or skullcrusherx2

including dropsets rest pauses for multiple different movements.

Open to any ideas or changes just trying to grow. Thought I should ask you because i took the split from you lol

I would focus on straight sets and progressing your lifts here, drop sets are pretty trash – rest pause sets i like to add for arm work but again focus on quality first then adding more sets and then exploring options for set extensions if needed

I would also tag on some arm work at start of legs

PPL split is by far the best for bringing up lagging body parts as it offers more frequency and specificity if programmed correctly [/quote]

Thanks for the feedback for arm work before legs definitely going to use that. What type of volume would you throw in for the arms before legs? Would something like this be good or should I lower the volume a touch? Much appreciated man thanks the help!

pushdownx2

single arm overhead extensionx2

preacherx2

cuffed hammer curlx2 [/quote]
This looks good, I would just super set it to save time

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[Kuba]

Hey Kuba, would love some feedback here please!

Blood pressure range of between 130/70 – 138/75 have tracked this comprehensively.

Lifestyle factors are fairly well boxed off – sleep, stress, food, environment etc (26yo)

so exploring the supplement route now – have the usual bits in play (multi,D,K2, nattokinase, high strength omega 3, magnesium)

Going to introduce heart care & love heart initially to see if these alone will help. Potentially cure-coming & vital support then if issue still persists.

Would you change anything here?

So here I would look at stack design then look at incorporating vital support ( other Supps are amazing that you mentioned for overall health and heart health but vital is designed for blood pressure above all )

D3

Vital

Heart care

Love heart

Omega

D3 k2

Curecoming

Smart Stack design

Not getting fat

Staying fit

All of this will help managing your BP massively

What’s your bodyweight ? Stack ? BF % ?[/quote]

Appreciate this Kuba!

So I’m actually not using any AAS nor have I in the past.

Started TRT (doctor prescribed) at 62.5mg weekly approx 6 weeks ago but my blood pressure has consistently been in this range the last year or so (didn’t track previous) worked with a coach before but never made headway with it.

BW @ 71kg & BF approx 19% – I’m aware BF could be better but life has been hectic so haven’t wanted to add stress of dieting in right now!

I’ll get on those other supplements though and see what effect they have [/quote]
2 points here that need addressing, first stress if life is hectic and you are constantly stressed you will see higher BP

Body fat needs to come down too imo as this will add further stress.

Get blood work checked too

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[Kuba]

How much t3/4 are you using ? Keep cardio in

Bump calories 200
Then hold

Lower t3/4 to HRT doses if you are using anything above

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[Kuba]

You don’t need fancy foods if that’s what you mean by boujie lol

Split your macros into at least 4 meals, 2 meals per day for someone trying to make
Progress with their physique isn’t best

You want 4-6 protein feedings across the day

If you are not losing weight at this point bring calories back up for a while build up and then go back to a deficit once you dial in your nutrition

I have made detailed videos on YouTube breaking down how you can structure your diet too so can check that out

Once you set your new set up show us again and we can review it and give you feedback

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[Kuba]

Back in with push day today, weight back up to 258.8 back after a day at home, this is exactly why I didn’t mind weight dropping whilst I was away.

Slight shit in session structure

Lateral x3
Incline fly x2
Shallow incline dumbbell x2
High inc strive x2
Dip x2
Overhead extension x3
Machine lateral

Brad questions please ask my in q&a log – if that’s the split that suits YOUR needs sure without seeing how you look or any info you are asking me an impossible question to answer.

Josh – 5-8 working sets per session is what I can recover from per body part of direct work, this means then my stronger areas I do less volume and weaker areas do more – volume allocation changes based of my needs and recovery, weaker body parts get more stronger get less super simple

Start with lowest volume then see how you progress and work up – always easier to add more rather than taking sets away – more questions please add to my q&a log this is my log for this season.

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[Kuba]

Every coach should set expectations and give you a break done of how they work

Here is a break down of what I think is basic what most coaches should give

Weekly check ins ( multiple or daily when jn prep )
Form clip assessment
Contact via wats app available most hours 6-8 generally more if clients competing
You have access to ask questions anytime

I don’t think a coach will be chasing you and checking in with you, you hire a coach to check in with them not other way around.

Coaching process should cover all angles, lifestyle, nutrition, training, trouble shooting entire process to get most out of you at whatever level you are

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[Kuba]

Hey bud please give me an example of exactly what you have eaten today and yesterday ?

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[Kuba]

Hey kuba, I need help with the new split push pull rest legs rest. Trying to bring up chest/arms while keeping my shoulders my strong point. Ik trying to bring up arms on ppl isnt the best but I think you get what you put into your sets.

Push 1

Incline DBx2

Lateral Raise machinex2

flat pressx2

h2l flyx3

Db lateral raisex2

jm pressx2

crossbody extensionx2

Push 2

pec decx2

high incline pressx2

lateral raise machinex2

flat pressx2

dip machinex2

single arm pushdownx1

overhead extension or skullcrusherx2

including dropsets rest pauses for multiple different movements.

Open to any ideas or changes just trying to grow. Thought I should ask you because i took the split from you lol

I would focus on straight sets and progressing your lifts here, drop sets are pretty trash – rest pause sets i like to add for arm work but again focus on quality first then adding more sets and then exploring options for set extensions if needed

I would also tag on some arm work at start of legs

PPL split is by far the best for bringing up lagging body parts as it offers more frequency and specificity if programmed correctly

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.