[Meg]

Density day :

Kick backs x 2
Lat pull down x 2
Rdl x 1
Upper back row x 2
Lat row x 2
Upper back pull down x 2
Hip thrust x 1
Split squat x 1

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[Meg]

Yeah I’m with Hilly –

Usually if they can get a docs note for at least trt the are covered for at least that.

But anything beyond it like hilly said would be penalised

I think it depends what the client wants to do but it’s either a need to be natty / trt if they do have a note like I said

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[Meg]

Hey All

Upper day here which was :

Machine lateral x 3
Smith incline press x 2
Prime shoulder press x 3
Narrow press x 2
Lying laterals x 3
Rear fly x 3
Biceps and triceps superset x 2

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[Meg]

Thank you all for replying.

Sorry for being unclear. Hip hinge is the issue. The last year I’ve been doing hyper extensions on Legs 1 and Reverse Hypers on Legs 2 for my lower back and it has worked great.

But the second I put something in my hands and bend over, it’s just a matter of time before I’m hobbling out of the gym again.

The reason for the density set up is just because it looked fun to be honest. Something different from the PPL I’ve been doing for years. It definitely doesn’t have to be that setup, I just had my heart set on it.

I mean I could always just try it and load the hip hinge gradually. But I have the impression a density day is a “go hard or go home” day. Even though I’m a senior 😂

You could always do a squat variation in a density day, doesn’t necessarily need to be a hip hinge there. Could always try and safety bar squat as you will get some back loading being in the position but it isn’t a hinge that hurts you

Meg Sylvester IFBBPRO

[Meg]

Rest day here –

Spent working, house jobs, food prepping, dog walking, food shopping 🙂

Ready for weekend spent fully in the gym, push and pull days coming up

Meg Sylvester IFBBPRO

[Meg]

So obviously you are a seasoned competitor given that you’re been competing the last 6 years.

Do you have pics of you – what have you used before in previous preps?

Are you saying you’re going to start PEDs 4 weeks pre prep and stay on the whole prep. That’s not needed. Can do a small cycle at the start of your prep, come off then use for last 6 weeks of prep – will be extended if you do a run of shows.

I find with my bikini athletes you get a great look from Anavar and a little less sides than primo, primo tends to give more bubbly look. So it’s always person dependent and personal risk factor as to what I’d go with

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[Meg]

Looks like a great set up – what advise are you wanting from this?

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[Meg]

Hey Guys

A great session in in the gym today, Kubas stated squatting again, I’m jealous, I just can’t do them because of my knees, haha

Session was
Leg curl x 3
Leg ext x 2
Leg press x 2
Hip thrust x 2
Walking lunge x 1
Leg curls lying x 2

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[Meg]

Yes I ageee with hilly all is in range so that’s great most we see creatine slightly elevated of supplementing with it but if it’s only slightly out it’s not concerning but yours isn’t so all good

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[Meg]

Hey Guys

Back home – back in home gym, felt bloody amazing.

Kubas adjusted training slightly based on how my body is changing post show – more so on my pull days just so that we can get more out of my body session was:

Glute kick back x 2
Single leg press x 1
Banded rdl x 1
Lat pull down x 2
Upper back row x 2
Upper back pulldown x 2
Lat row x 2
Hip thrusts x 1

Meg Sylvester IFBBPRO

[Meg]

Post some rest days I’d do a couple sessions at lower vol and leaving a rep in the tank – post that all systems go. You have to warm up the oven before you start cooking

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[Meg]

Travel Day

Can’t wait to be back home.

On our way to the airport nice and early we headed out for sushi after the show, dare I say it’s actually better than the place we go to in the UK and that’s hard to beat trust me.

Anyway, back home, back to schedule and can’t wait to be back to be honest, wooo

Meg Sylvester IFBBPRO

[Meg]

Hey – some pictures would be great to see before we give some advice

Meg Sylvester IFBBPRO

[Meg]

Push Day (and Kubas show day)

There show isn’t starting till 6pm maybe get on stage for 8 so a nice session after meal 2 – just normal upper day which was:
Y raises x 3
Shoulder press x 2
Incline press x 2
JM press x 2
Rear fly x 3
Side laterals x 3
Bi and red super set x 2

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Checked in today. Kubas happy with the look going to re shuffle some training as he wants to see my posterior get even more work so look forward to that

Legs today and they have all the equipment I use at home at the gym so I will be able to stick to normality there.

Tomorrows lunas show day so I’m going
To train early as they don’t compete till 5 so that we can travel back Monday and be back in line with usual split come Tuesday

Sleeps been so good since being in Milan, feel nice to feel refreshed

Meg Sylvester IFBBPRO