[Meg]

Had a great push session today (I also add in biceps and rear delts)
Session went as follows:
Incline DB Press
Smith Machine Shoulder Press
Single arm lay raise
Laying lay raise
BB front raise
Rear fly on machine
Bicep Curl (EZ)
Tricep Dips

All lifts I do a warm up, the a second awake up on heavy lifts (presses) then set 1 reps 8-10 and 2nd set reps 12-15

I’m seeing some development in upper body but really want to see more progress in my lower now…coach seems happy but I’m not haha!

Meg Sylvester IFBBPRO

[Meg]

I stick to higher proteins/fats and low carbs on rest days, I struggle to get carbs down on those days, gives stomach a break after heavier carbs on training days

Meg Sylvester IFBBPRO

[Meg]

The Strom Sports Vacumax from supplement needs is real good. However I get no crash or itchy/tingly feeling from Prepare either 🙂

Meg Sylvester IFBBPRO

[Meg]

Great Lower body session yesterday…have push today hoping to see some improvements in my lifts again this week I started to plateau but since deload I’ve seen some good progress.

I tried some accessory stiff legs on the belt squat after my main lifts yesterday and they felt so good..I’ve added some pictures so you can see what I did I also but it on my insta page 🙂

Session went as follows

Variation 2 Week- Quad & Glute
Hack squat (set 1 6-8, set 2 12-15)
Leg Press with Glute Band (set 1 6-8, set 2 12-15)
Single leg press (set 1 6-8, set 2 12-15)
Hip thrust (banded reps) 3 x 12-15
Stiffs on Belt Squat
Single leg curl
Abductor & Adductors

Meg Sylvester IFBBPRO

[Meg]

Zero carb after a couple days of relaxing is good to get body comp back to a good stead to then start upping cals gradually. If you up too much too soon you’re digestion won’t thank you ☺️

Meg Sylvester IFBBPRO

[Meg]

Had a really great upper session today which went as follows:
High incline chest press( target front lat here and upper pec tie in ) v2 high incline dumbell press
Seated shoulder press / v 2 smith machine
Single arm side lat cuffed on cable v2 side lateral machine
Lying cuffed Side lateral
Reverse pec dec v2 bent over lateral
Front raises ( dumbbell seated on incline bench ) v2 use barbell or cable front raise with bar
Tricep dip ( use benches ) v2 use bodyweight on dip stand
Bicep curl ( use ez bar ) v2 bicep curl machine
So almost like a push session with som extra top ups.
Still feeling strong but also having one of those days were I’m not too sure I’m “big” enough/developed enough for Figure just yet only time will tell!

Meg Sylvester IFBBPRO

[Meg]

Both…I do them in my back session “upper” and glutes/hams session. Use different variations to hit what you need to

Meg Sylvester IFBBPRO

[Meg]

Had a really busy day today…
I started work at 8 over in Leeds so needed to walk the dog & sort breakfast before leaving.
I had 2 appointments today with clients one was a fraud presentation to a group of 60 lawyers and then my second was sorting some lending agreements with a customer. All went well & then finished off my admin before my back ham and glutes session.
I love this session starting to get a real connection in my glutes like I do with my back so hopefully will help with development. Tried out the new Prime kit and new Prepare both are amazing ???? Got a busy 10 days off work now, all will be revealed soon…….

Meg Sylvester IFBBPRO

[Meg]

Build back up and then come back down, physique will be better and mind will feel refreshed

Meg Sylvester IFBBPRO

[Meg]

Had a great couple of sessions front end of the week…worked up to 120 on RDL so happy with that. Tomorrow is back, ham and glute day which will go as follows:
Hip Thrusts (low weight, high vol)
Chest supported row v2 seated row palms facing down grip shoulder width apart
Deadlifts(RDL) Barbell is
Single leg press ( high on heel target ham & Glute. V2 vertical leg press
Single Leg curl v2 Smith machine lunge
High and wide leg press (higher reps) v2 sumo squat on Smith
Single arm machine row v2 dumbell row
Chest supported pull down.

After tomorrow I’m off work for 10 days can’t wait haven’t had time off from properly in a long time so it’ll be nice to train when I want to and meet up with some people I haven’t for s long time!

Meg Sylvester IFBBPRO

[Meg]

Back in the gym today for some real sessions, it’s back day which will go as follows:

Single arm low row x2
Hammer machine pull down uni lateral x2
Chest supported t bar row x2
Single arm machine row x2 + 1 Rp
Reverse pec dec x3

Then I’ll finish on some calf’s and abs

Meg Sylvester IFBBPRO

[Meg]

Morning all…
I’ve been really struggling with tendonitis in my knee for the last few months, but I’ve added in a couple anti inflammatory supps in the morning as I wake up and finally starting to feel less sore and able to train legs without my knee strap it’s the curcumin (1 teaspoon) and 1 tab of the boswellia serrata both from Supplement Needs. If your struggling with any tendon/ligament issues maybe give it a go ????????

Meg Sylvester IFBBPRO

[Meg]

Hey,
It’s individual to you really with what works better…personally when I used to play hockey I used to drip carbs in all morning pre match and then some post too. Helped me recover better than just having something carby pre and post.
Hope that helps. Maybe just play around with it see what works better for you

Meg Sylvester IFBBPRO

[Meg]

Hey meg what approach do you use for you deload is it less sets , or lighter weight ? Everyone has different methods xx

Hey! So I’ve gone for less weight and less reps almost like my pump sessions in peak week.
So for example on leg press if usually do a few warms ups then 1 set 6-8 (8 plates per side last sessions) then a set of 10-12 (6 plates per side last session)
This week on this exercise I did 10-15 reps on 5 plates per side

Meg Sylvester IFBBPRO

[Meg]

Check in day…down 1.1kg from last week from 2nd week of cut plus a deload week. Will drop another 2kg then push back up.
I still don’t feel big/dense enough for Figure but we shall see when I prep I’m not willing to take something to the stage which isn’t competitive ✌????

Meg Sylvester IFBBPRO