[Meg]

If you enjoy it and see good progress from it – do it definitely I’d say more erector and upper / mid back work but you’ll always be hitting a bit of Lat on all back movements – tag this heavy compound with some isolation work and you’ve got yourself and great back session

Meg Sylvester IFBBPRO

[Meg]

If you enjoy it and see good progress from it – do it definitely

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Legs today

Which was :
Leg curl
Squats
Leg press
Leg extension
Hip thrust
Glute press

Meg Sylvester IFBBPRO

[Meg]

I’d swap the v grip row for a shoulder width row to allow for greater range of motion.

Do you have a hip hinge in a leg day ? Or at least something lower back loading. Here there’s no hinge or bent over row. Something that challenges the erectors.

Got it, gonna swap V grip then thanks. Yes in my leg day I have RDL and also hyperextensions. There is no any bent over row because I don’t really feel these exercises nice in my back.

[/quote]
You don’t need to bb row pick a great upper back row variation and great STRONG at it

Great you have some lower back load with the 2 movements you’ve mentioned too excellent

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Upper day today which is
Y raise x 3
Shoulder press x 3
Lat pull down single x 2
Lat row cables x 2
Dual lat pulldown x 2
Lying cuffed lateral raise x 2
Rear delt fly x 2
Bi and tri superset x 1

I’m only hitting a upper session every 10 days at the moment as my upper was still progressing a little too heavy. Second set of bloods done post show and back, we removed my lower dose testosterone as we had test sat at 1.3 last time and being so close post show definitely don’t need levels sat that high today they came back at 0.8 I’m happy with that.

All other markers massively improved including oestrogen way up

Meg Sylvester IFBBPRO

[Meg]

I use the RA optics ones too.

They are a tad more expensive but honest the cheap ones you buy from Amazon don’t do anything to really help :)?

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Glute session today will be
Kick back x 2
BB thrusts x 3
Reverse hypers x 2
Reverse lunge x 3
Single leg press x 2

Let’s go

Meg Sylvester IFBBPRO

[Meg]

You may see a slight drop off in strength. For most I just see that it’s just that progression is just slower and to be ok with that.

Some clients when they come off we have to adjust vol for a couple weeks if they are feeling a little worse for wear with recovery but that will be for you to figure out

Meg Sylvester IFBBPRO

[Meg]

Another very snowy day here in Yorkshire, I love the snow but it’s crazy how much things come to a stop, very annoyed my food shop didn’t come haha. Ah first world problems.

Looking forward to getting in to get my glutensession tomorrow going to be absolutely fantastic

Today is a normal rest day – work, walk, food prep, eat, more work and sleep

Meg Sylvester IFBBPRO

[Meg]

I agree with Clare –

Going very basic with food and no added sauces / sweetners / seasonings.

Adding things in one thing at a time over a long period of time to figure out what it is that’s causing it

I’m unsure and looking at it I’m guessing you’re in more of a push – sometimes I find when it’s time to diet / pull back and re set with that, this can be one sign the body is ready for that

Meg Sylvester IFBBPRO

[Meg]

It’s a SNOW day here in the UK.

I love the snow, it was nice to get out with the dog this morning she gets the zoomies and so excited when she gets out in it. For me snows like the sun for most haha it’s a feel good.

But the worst thing is the UK comes to a halt lol they don’t salt the roads etc so everything closes, not like when I was little that anyone who do anything to make things keep functioning ( I sound like an old lady )

Meg Sylvester IFBBPRO

[Meg]

The easiest to eat / digest is person dependant

For me in a gaining phases sushi rice always is best as it’s easy to cook very low vol

Meg Sylvester IFBBPRO

[Meg]

If you can recover you can for sure train a body part more frequently especially if it’s need to come up for you is great

Meg Sylvester IFBBPRO

[Meg]

I don’t think 5% is bad – just the 0% is a leaner choice which is why as bodybuilders we go for it

Meg Sylvester IFBBPRO

[Meg]

Hi Meg

What have you done to help your knees recover so you can barbell squat again?

I had stem cells 2 years ago – plus honestly just learning to train well with good tempo

Meg Sylvester IFBBPRO