[Meg]

I agree with Louis and Jordan – it takes a long time to build thickness, and consistsency with that time – pulling, rowing, pulling from the floor – run a SLDL into the ground, you can mix it up if you hit a wall with RDLs, conventional deadlift.

But it’s just lots of yesrs doing all the movements – well and consistently

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day for me which is:

– client work (I have quite a few people competing this weekend, 5 will be a great one for them all)
– walking
– house work
– massage
– meal prep
– eating

Meg Sylvester IFBBPRO

[Meg]

If you aren’t out of shape then I’d just steadily keep on growing, i would do any excessive dieting right now being so young, just steadily stay in a calorie deficit surplus and keep on training hard

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Glutes and back day

Which is :
Glute kick backs x 2
Leg press x 1
Single cable pull down x 2
Single Lat row x 2
Upper back row x 2
Dual Lat pull down x 2
Hip thrust x 2

Meg Sylvester IFBBPRO

[Meg]

Yes I agree with Jordan.

I’d sleeps all good

Go with the unwind for post training

And then the magnesium for pre bed, as that will only improve sleep and we don’t really get any quality mag from our food

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Upper day today, another low weight which is great that things are moving nice 🙂

Session was:
Lying y raise x 2
Shoulder press x 2
Incline press x 2
Dips x 2
Rear fly x 3
Single lateral x 3
Bi and tri superset x 2

Meg Sylvester IFBBPRO

[Meg]

Firstly you don’t have to be set to do any exercise a leg extension is great for isolating the quads for sure, but you could ok that session also do an extra leg press set if the extension is too uncomfortable

For me my knees only hurt when I go too heavy on the extension, so maybe it’s that?

Maybe form isn’t as locked in as you think? Have you filmed it to watch it back and assess it.

You could even do single leg exactions so you’re less likely to load too heavy and may hurt less

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day here – which is just a normal day

– work
– meal prep
– house work
– walking / walking the dog
– business meeting with Kuba

A new prep low today, things are moving nice 🙂 x

Meg Sylvester IFBBPRO

[Meg]

 

Meg Sylvester IFBBPRO

[Meg]

 

Meg Sylvester IFBBPRO

[Meg]

I like it newer to the start of my sessions, but so hip hunged st the end when numbers were getting a bit silly / stally

Start at the beginning and see how you go

Meg Sylvester IFBBPRO

[Meg]

Rest day

Steps
Massage
More steps
Dog walking
Meal prep

Cinema to see a very intense film lol I don’t even remember it’s name

Leg day tomorrow let’s goooo

Meg Sylvester IFBBPRO

[Meg]

At this point there’s no need for a change.

May you get a tad weaker for sure, mentally got to try and get locked in for the session so it’s still productive.

I’d say reduction in volume starts around 2 weeks out for most may be a tad before

Obviously peak weeks where your just thinking about moving the body rather than killing it in there

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Pull day today which will be :

Glute mead kick backs x 2
Lat pull down x 2
Upper back row x 2
Lat row x 2
Lat chest supported pulldown x 2
Hip thrusts x 2
Split squats x 1

Meg Sylvester IFBBPRO

[Meg]

I agree with the guys

All will probably feel better and move better when not in a deficit.

I guess if you do BJJ competitively / the other way round one will have to be prioritised over the other especially at times and volume in training to compliment the training doing with bjj

I know Corinne does this and does share how she manages too

Meg Sylvester IFBBPRO