[Meg]

And today was my upper/Lower workout (PULL)
Hip thrusts
Banded BB RDLs + drop onto belt squat RDL until failure
Single arm machine row
Smith Split squat
Single leg curl
Smith Sumos
Single arm lat pull
Prime tbar row

Warm ups x1-2
Set 1 8-10
Set 2 10-12

Meg Sylvester IFBBPRO

[Meg]

So yesterday was upper body day my workout went as follows –
Incline DB chest press
Smith shoulder press
Seated lat raise
Cable single arm raise
Cable rope front raise
Rear delt machine fly
Tricep dips with 10kg
Bicep curls

Warm ups x 1-2
Set 1 – 8-10
Set 2 – 12-15

Meg Sylvester IFBBPRO

[Meg]

helllooo

few questions – read back but couldn’t find the exact

what weight did you end your last push up?

and what did you end your tidy up phase at?
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Hello ☺️☺️

So finished my last push up at 60kg and then my tidy up I came down to 56.5 and now pushed up again to 58.5 feel much tighter than last time at this weight though ☺️ hope everything is going well!

Meg Sylvester IFBBPRO

[Meg]

I’d go see a physio to maybe have s look at it – I suffer quite bad with tendinitis and find using machines over free weights better on my knee

Meg Sylvester IFBBPRO

[Meg]

Check in day and sitting at 58.5kg – food has been increased around training again with an extra 25g of carbs pre and post. Good week of training and eating ☺️ I’m doing upper today so will post session later on!

Meg Sylvester IFBBPRO

[Meg]

I don’t think it matters – I just prefer stairs to any other machine.

Meg Sylvester IFBBPRO

[Meg]

Walk faster at a higher incline – keep an eye on HR

Meg Sylvester IFBBPRO

[Meg]

Flex & Tone or FLF performance centre – I’ve heard Vyomax is good too but that’s not very central

Meg Sylvester IFBBPRO

[Meg]

Had a really good day at work today finishing off some work for clients before I go off for a couple weeks ☺️

I then went home cleaned, prepped my food & went walking with the dogs ????

Meg Sylvester IFBBPRO

[Meg]

Completely normal – I always find weight goes up, belly bloats quite a bit and generally feel more uncomfortable but see the next 5 days through and you’ll be back onto a winning streak if not lower than before ❤️

Meg Sylvester IFBBPRO

[Meg]

Just stay consistent – I always cook my meat & carbs raw as you the way you cook it can vary so a more accurate reading if coming it before

Meg Sylvester IFBBPRO

[Meg]

I’m always super sensitive to heat and cold when I’m on prep too – find when I drink more my body isn’t as sensitive

Meg Sylvester IFBBPRO

[Meg]

Today I worked this am/pm, went to say good bye to my best friend and she leaves to for 7 months on her cruise ship again – we’ve known each other since we were little girls she’s more like a sister to me so saying goodbye is always a toughie already can’t wait to have her back ????

The I did Legs at the gym – session went as follows
Leg Press (prime) + glute bad and 2 sec pause at the bottom
Single leg hack
DB Split squat
Hip thrusts with Glute band
Single leg reverse hypers
Single leg lying leg curl
Kick backs

Warm up 1-2
Set 1 – 6-10
Set 2 – 10-12

Meg Sylvester IFBBPRO

[Meg]

It’s amazing – good pump no crash

Meg Sylvester IFBBPRO

[Meg]

Rest day today and nothing exciting to add other than work was great and my hairs gotten even lighter after a trip to the hairdressers

So here is my current diet set up ☺️

Training day diet

1
30g whey
2 bagel thins with 15 g almond butter

2
120g turkey 60g rice
3
120g turkey 60g rice

Pre 4
30g isolate
100g cream of rice
100g fruit
Extra pink salt here

Intra
Mps and sustain

Post 5
2 bagels + 2 teaspoon jam
30 whey isolate

6
1 burger chips bun

7
300g fat free Greek yoghurt
20g almond butter
35g whey
Sweetener
Touch of almond milk

Rest day
1
45g whey and 25g nut butter

2 & 3
120g chicken and veg

4
100g salmon and veg

5 1 burger bun and chips

6
300g fat free Greek yoghurt
20g almond butter
35g whey
Sweetener
Touch of almond milk

Meg Sylvester IFBBPRO