[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 % ?

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[Kuba]

Landed yesterday got around 6 hours sleep on plane back, straight back home luckily caught up on all work on plane back and in taxi home then got all my usual shit ready for the morning.

Woke up at 5:45 after 9 and half hours so we are ready to get back to business, straight into office with my lumie light on and red light therapy then straight out for my morning walk and back to business with m1 at half 7

Love being back home and fired up after this Olympia big time

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[Kuba]

It depends here

Doing all your chest work 2x before your back work with upper lower frequency like this you just simply won’t recover unless your volume is low low

I would go

Upper

First 3 movements chest then back
This is where I would run heavy movements focusing on loading stretch 6-12 rep range

Upper 2
2 iso movements higher rep work ( less damage ) focus on movements that are heavy in short ( cables or hammer pieces )
12-20 rep range work

I disagree with above.

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[Kuba]

Absolutely, if I didn’t have any in my gym I would buy them and keep them in my gym bag to add in machines, cables – pretty much everything

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[Kuba]

Smooth travel day so far, managed to get 6 hours sleep on plane and actually got in top of all check ins before flight in the morning and majority of anything outstanding before I went to sleep on plane.

Man what a weekend, Samson won deservingly so and just overall so much inspiration

5th for rhea
15th for Meg

Over the moon!

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[Kuba]

Unwind and dream
Sleep you can take daily,

Omega wouldn’t cause the burps unless it’s shit quality, I take omega pharma pro with literally every meal so that wouldn’t be an issue

Magnesium at a higher dose plus unwind and dream sleep is what I would
Do

2000 mg magnesium daily
Unwind mid day
Dream sleep pre bed

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[Kuba]

Few things

One, quick progress in strength

Two

Mostly rushed change of direction in stretch, and joint alignment can be problematic here

( keep joints stacked, straight like from the hip into the knee down to your foot )

It will keep pressure off your joints

Re set your loading and take piss in stretch

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[Kuba]

Rest day today and travel day, 6 lbs down but lean and feeling good!

Cannot wait to get back home and get back to work, Olympia was an absolute blast!

Extremely happy with how everything has gone with the girls, Meg 15th and rhea in 5th which is nuts!

Very ready to get home and back to work

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[Kuba]

Last day in vegas, tomorrow we fly back and im ready for home

Deload legs ✅ feel very very ready to get back to business.

Gemma won her bikini class in a pro qualifier in Poland
Caleb won his show and overall in states

Huge weekend of competing

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[Kuba]

Try with one set

If you recover well and there is no major soreness and lifts are progressing well try 2 sets and see how recovery is then

If progress slows down remove it
If it improves keep it

Super simple

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[Kuba]

Game day epic showing from both my girls, 2nd call out for Meg and top6 possibly
For rhea, things are looking awesome!

So proud of them both, dreams come true in 2022 I said to Meg she will do it one day and she has today!

6 years in the making!

Usual business for me not a single missed meal and all set always

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[Kuba]

Deload pull, can’t wait to get back home, just need crack in and nail this next few days with the team then travel back Sunday and back to work

Big weekend coming up with 6 competitors again 4 in uk 2 abroad after this weekend at the Olympia.

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[Kuba]

This looks great, lower b I would SLDL at the start of the session

Other than that

Good work give it a good go now 🙂

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[Kuba]

Deload push at LVAC Sahara, epic session to be honest and held strength just kept reps in tank.

Very much getting body ready to get back home and hit ground running hard 📈

Usual session and used some original hammer pieces felt great!

Meg, Tereza and rhea both on the money

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[Kuba]

Hiya Rodrigo,

Write out the plan and I’ll be sure to give you my thoughts on it keeping in mind that it’s for a beginner. Only so much can be said just seeing a training plan without other data about that person but we can defo give our thoughts about exercise selection and volume for a beginner 👍🏼

Legs 1 ( Ham & glutes )

Abductor x1

RDL x1

Hyper extension x1

Lunges x1

Lying ham x1

Calf Raises x1

Upper & Lower

Chest Press x1

Shoulder press x1

Lat Pull x1

Row x1

Lat Raises x1

Tricep x1

Bicep x1

Leg Press x1

Seated Ham x1

Abductor x1

Calf x1

Legs 2 (Quad)

Adductor x1

SM Squat x1

Leg Extension x1

Glute drive x1

Calf Raise x1

There’s the split, I don’t really know it may be lots of volume, help will be appreciated [/quote]
Legs 1 I would do 2 rdl and no hyper
Add in some split squat instead of lunge

Upper
Doesn’t need a chest press do a raise variation there or even a lat movement to start

Rest looks good

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