[Meg]

Had a great hams and glutes session today starting to really get a good connection in my glutes now I’ve really struggled with it previously. I’m not sure what the switch has been but I really think about where I want to target each time I start a rep, I’ve started using my bands when competing movements like leg press and stiff legs plus I’ve taken weight down at the start of offseason focused on form and then built back up with weight and also started doing some activation work at the start of each workout…so maybe I just answered my own question on what is different haha.

Anyway session went as follow

Hams and Glutes
Single leg curl x2
Single leg hip thrust x3 and hip thrust
Banded leg press x2 second set RP 20 second go again 15 second go again
Dumbells stiff leg dead’s banded
X2 10 15
Single leg press x3 6 10 15
Seated leg curl x2 Rp on second set
Calf’s x2

Meg Sylvester IFBBPRO

[Meg]

So yesterday was leg day…felt a little sluggish going into my session, sleeps been long but I don’t feel rested when I wake so not sure what’s happening.

After my pre and warm up felt good to go though (PREpare is amazing good pump no come down)

Session was:
Leg press pause at bottom
Pendulum
Smith Split squat (foot on bench)
Hip Thrusts
DB Leg curl
Single leg curl
Lightweight stiffs

All set 1 8-20 reps, set 2 12-15

Meg Sylvester IFBBPRO

[Meg]

Hey meg question for you

With the hip thrust machine would you say you move way less load than you would with a barbell ?

I struggle to feel a good contraction like I do with bb with the same load maybe @kuba1000hotmail-co-uk-cielen would know as well

Depends on the machine, best way. Disregard load and nail form first and foremost. Suck your stomach in contract glutes then proceed with the rep. You will find connection is 100% better but reps will be a ton harder

____________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]

Thank you I’ll give that a go today , where should the belt be on me as well maybe I’m doing that wrong [/quote]
Hi Jeannie,

I used to focus on load do moving it for moving sake & saw no progress in glutes. Now like Kuba said I focus on form and timing of my breathing to get a good connection. I don’t move as much weight as before but I’ll work up to it with great form x

Meg Sylvester IFBBPRO

[Meg]

Hi Meg ???? thank you so much that means a lot! Yes I totally agree! I usually wear a weave on show day as my own hair is super thin at the ends and is also naturally curly so just looks so messy the moment I feel the stage heat haha! So I’m thinking the weave but a natural wave ????

Ah yes definitely helps thank you! I agree, that first time you use a chest pad after and its like ‘woah what the hell!?’ haha! I don’t know if you’re the same, but I struggle with movements that include a hang or stretch – like a lat pull down, pull up, hanging leg raise – the sides of my pec are just sooo weak now!

Hope you’re well, looking awesome as always! ???? x

Yes I definitely think a weave just adds thickness I’ve never used them but trailing them now and I never want to take it out haha, think your hair looked bang in last year!

Yeah I find I have to get my body in a specific position to not feel uncomfortable and stronger. I’ve got to have mine re done this year so got to start all over again xx

Meg Sylvester IFBBPRO

[Meg]

Has a great glutes & hams session with Rhea today who was up visiting – ages looking really amazing for her shows in the next couple of weeks. One day I hope to be as successful as her in Figure.
Session went as follows
Hams and Glutes
Single leg curl x2
hip thrust x3
Banded leg press x2 second set RP 20 second go again 15 second go again
Stiff legs on belt squat
X2 10 15
Single leg press x3 6 10 15
Seated leg curl x2 Rp on second set
Calf’s x2

Meg Sylvester IFBBPRO

[Meg]

Apart from my heavy leg days I don’t suffer severely from DOMs as long as your making progress in the gym & body is improving don’t worry!

Meg Sylvester IFBBPRO

[Meg]

Most important meals are all day got to fuel all day just certain macros should be hit pre and post for maximum recovery.
Set your macros, split that off into 6/7 smaller meals and then just split them over the day don’t focus on having specific time between as long as they are split evenly.
I like to split mine for longer though the day then have more closer together at night because that’s when I’m most hungry ????

Meg Sylvester IFBBPRO

[Meg]

You can always order of amazon ☺️☺️

Meg Sylvester IFBBPRO

[Meg]

Bagels, Oats, Cream of Rice, Rice Cakes (caramel ofc) are my faves apart from cereal – crumpets and jam are great too

Meg Sylvester IFBBPRO

[Meg]

So today is check in day! And I’m down by 0.5kg (57.2kg) mini cut is going well and lost 2.5kg so far.
There are some improvements that NEED to be made before I step on stage – back density, all lower body and delts especially so they pop more on my side pose!
I’m still completely off any AS and training is still feeling great a little less strong this week but I’m back at work so not felt AS fresh going into sessions.
PICS ARE BELOW

Today is back day I will post my session later ????????

Meg Sylvester IFBBPRO

[Meg]

For the following 6 weeks post show I wouldn’t change anything it’s worked in prep so why not now.

Give your body a week off training but don’t go silly with diet.

You’ll get more enjoyment back once more foods introduced trust me ????

IMO

Meg Sylvester IFBBPRO

[Meg]

For the following 6 weeks post show I wouldn’t change anything it’s worked in prep so why not now.
Give your body a week off training but don’t go silly with diet.
You’ll get more enjoyment back once more foods introduced trust me 🙂

Meg Sylvester IFBBPRO

[Meg]

Personally if mind muscle connection isn’t there and you are moving weight for the sake of it isnt wise and will end up injured some day soon. Get execution right and then work back up to that weight with perfect form!

Meg Sylvester IFBBPRO

[Meg]

Today is a rest day and for the first real time in this prep, my body was screaming for it!

Tuesdays are a long day for me – I teach my first class at 6am so need to get my cardio done and showered before this.. 4am start for me!

Im actually enjoying having cardio fasted this prep – as its been getting my head in a great place to start the day, keeps me productive, and its done first thing and out of the way.

Starting to think of show day now and getting everything in order. Registration paid for, new heels arrived to break in, and bikini is being made – exciting! Only thing left to decide on really is hair.. Bikini is about the whole overall look, so it’s important to think about the presentation factors as well as the physique, to give that perfect, polished bikini look.

Changes are happening fast now and I feel if we continue at this rate the end package is going to be very exciting.. 36 days out.

Still hitting cardio and steps today (thank god for living by the beach during prep – lovely walks!) But yesterday was Upper Body 1. Strong session but I’m finding that maintaining strength is becoming a little more taxing on my body now the weight is dropping more (post workout naps are becoming a thing, ha!)
Log for yesterdays Upper Body 1 as follows:

Low incline cable side raise 5kgx15 7.5kgx15

High incline DB press 20kgx10 20kgx8

Shoulder press machine 20kgx8

Dips 18kg assist x 12 14kg assist x 12

Side raise machine 27kgx15

Pec dec 6×4 39kg (4/6 reps on last set)
Tricep pushdown (flat bar) 18kg x 20

Lat pull down 39kgx10 45kgx8

Chest support T-bar row (we don’t have this machine in out gym so this is a make shift for me using a bar and bench) 30kgx12 30kgx12 35kgx8

Mid back row 27kgx12 (rest pause) 27kgx5
Reverse pec dec 25kgx20

Abs 3×12 back supported leg raises

Don’t know if any other ladies have experienced this, but I still struggle with chest (obviously) but also some back pulling movements since my breast augmentation almost 2 years ago. Any movements that recruit any part of the pec as a secondary is a little weaker, due to having my implant under the muscle. Was strange to suddenly feel weaker but something I’m still progressing!

Hey Charlotte! Looking absolutely amazing…I think you can’t go wrong with a soft wave or straight hair on show day, with the warmth and super sweat if it’s all your own hair is go for straight stops it dropping ???? with my boobs I find incline a lot nicer on my implants/area around that any other press. I don’t feel we need to any more than just the one – with back exercises on a pad I make sure my chest is above the pad to to more lower back rows than upper if that makes sense? Hope that helps too!! ????

Meg Sylvester IFBBPRO

[Meg]

Had a great session today with my friend Katie in Back, Hams and Glutes. Finally managing to get great connection with my glutes from using resistance bands when lifting heavy and by changing my foot positioning during lifts e.g. RDLs seeing some progress finally.

I have to have an op this year and unfortunately it’s been brought forward I found out today going to have to think around competing plans again now so I will have to see ☹️

Meg Sylvester IFBBPRO