[Meg]

Leg day and check in day

Kubas super happy with my physique and how things are looking. We saw a bit of weight drop this week but it was my week with more rest days due to not training upper this rotation with only doing in every 2 rotations now. So he wants to see if it rises into Thursday. So we shall see if anything is to be adjusted

Legs was
Seated ham
Rdl
Lying ham
Leg press
Leg extension
Hip thrusts
Claves

Meg Sylvester IFBBPRO

[Meg]

Maybe looking at how you do your tricep work too as well as what the guys said above if you’re letting your shoudler roll forward to much as you extend may be why you’re getting the pain

Meg Sylvester IFBBPRO

[Meg]

Hey All

Rest day for me which is/was:

Check in pics done and sent to kuba
Work
Walking
Food prep
Eat the meals
Get things ready for a busy week ahead 🙂

Meg Sylvester IFBBPRO

[Meg]

The only thing I have seen re grow cartilage has been stem cells in megs knees, other than that I haven’t seen anything do it.

Joint stack will help and generally doing movements that don’t hurt will too!

I appreciate your reply and knowledge kuba , it’s a positive that there is actually something out there that does actually re grow cartilage, do you mind me asking we’re abouts she got this procedure done?

I have a friend out in the states who advised me a huge amount of athletes over there go to Mexico for various different treatments/procedures and is well regarded and much cheaper. (I understand cheaper isn’t always better)

I will be starting the joint stack and collegen today which even a 1% improvement I will happily take and just keep readjusting my training were I can to get some shoulder work in

[/quote]
Hey!

We got it done in Medellín Colombia with bioexcellerator it’s one of the only places that use stem cells that are worth paying.

If you’re getting it cheaper it’s usually because it’s not as good quality

The supplements from TBJP helped me a lot when my knees were bad and continue to do so now

Meg Sylvester IFBBPRO

[Meg]

Hey All

Glutes day today, training a touch earlier so that I could get my session in before some filming I need to do for my new education series for our Lifetsyle transformation we are doing as part of our coaching team.

Session was :

Hip thrust x 3
Split squat x 2
Hip banded RDL x 2
Leg press x 2
Kick backs x 2

Strong – Kuba moved my kick backs to the end now that I can get good work and stimulus on the glute without needed the kick backs. Very happy with my strength today

Meg Sylvester IFBBPRO

[Meg]

I would increase your protein as Holly said especially with your weight especially if it’s quality weight

I would definitely add some carbs post workout to aid in the recovery process

If you’re struggling with appetite are your aging heavy and a lot off plan as this isn’t a huge amount of food to be struggling with ?

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day today which has been :

– Client work
– Business Call with Kuba and Mark
– Sauna and Ice bath
– more work…dog walking…meal prepping

Really looking forward to my glutes session tomorrow

Meg Sylvester IFBBPRO

[Meg]

If you enjoy it and see good progress from it – do it definitely I’d say more erector and upper / mid back work but you’ll always be hitting a bit of Lat on all back movements – tag this heavy compound with some isolation work and you’ve got yourself and great back session

Meg Sylvester IFBBPRO

[Meg]

If you enjoy it and see good progress from it – do it definitely

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Legs today

Which was :
Leg curl
Squats
Leg press
Leg extension
Hip thrust
Glute press

Meg Sylvester IFBBPRO

[Meg]

I’d swap the v grip row for a shoulder width row to allow for greater range of motion.

Do you have a hip hinge in a leg day ? Or at least something lower back loading. Here there’s no hinge or bent over row. Something that challenges the erectors.

Got it, gonna swap V grip then thanks. Yes in my leg day I have RDL and also hyperextensions. There is no any bent over row because I don’t really feel these exercises nice in my back.

[/quote]
You don’t need to bb row pick a great upper back row variation and great STRONG at it

Great you have some lower back load with the 2 movements you’ve mentioned too excellent

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Upper day today which is
Y raise x 3
Shoulder press x 3
Lat pull down single x 2
Lat row cables x 2
Dual lat pulldown x 2
Lying cuffed lateral raise x 2
Rear delt fly x 2
Bi and tri superset x 1

I’m only hitting a upper session every 10 days at the moment as my upper was still progressing a little too heavy. Second set of bloods done post show and back, we removed my lower dose testosterone as we had test sat at 1.3 last time and being so close post show definitely don’t need levels sat that high today they came back at 0.8 I’m happy with that.

All other markers massively improved including oestrogen way up

Meg Sylvester IFBBPRO

[Meg]

I use the RA optics ones too.

They are a tad more expensive but honest the cheap ones you buy from Amazon don’t do anything to really help :)?

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Glute session today will be
Kick back x 2
BB thrusts x 3
Reverse hypers x 2
Reverse lunge x 3
Single leg press x 2

Let’s go

Meg Sylvester IFBBPRO

[Meg]

You may see a slight drop off in strength. For most I just see that it’s just that progression is just slower and to be ok with that.

Some clients when they come off we have to adjust vol for a couple weeks if they are feeling a little worse for wear with recovery but that will be for you to figure out

Meg Sylvester IFBBPRO