[Meg]

Ooooopos posted in Kubas log yesterday… this was it

Hey Guys

Legs for us today session was great it was:

Leg curl x 4

Leg extension x 2

Leg press x 2

Hip thrust x 2

Walking lunge x 2

Calves x 2

Meg Sylvester IFBBPRO

[Meg]

I like the life fitness thing one if you like of keep that one

Meg Sylvester IFBBPRO

[Meg]

I’d always have at like 3-4 variations of sessions especially full body as if you do them more frequently than that progress will stop short and won’t be able to run for a long time. Which is what we want to get the most out of a set up. You don’t have to do movements you don’t like, there are so many variations you can do of movements there’s no need to do things you don’t like unless you’re a competitor and it brings a lot to your physique for when you’re on stage, then I’d say your emotions don’t matter

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Legs for us today session was great it was:

Leg curl x 4
Leg extension x 2
Leg press x 2
Hip thrust x 2
Walking lunge x 2
Calves x 2

Meg Sylvester IFBBPRO

[Meg]

Hey All

Rest Day for me.

Spent the day working and packing

I’m heading to s client show next weekend in Romania so making sure all is in my bag ready to rock and roll so that I don’t need to rush it all next week.

Nice massage earlier too ready for legs tomorrow

Meg Sylvester IFBBPRO

[Meg]

I personally focus on controlling my eccentrics on every exercise.

I think people slow down stuff too much, think too much into it and it pulls away from training

But just a simple control of the eccentric No over thinking just progress

Meg Sylvester IFBBPRO

[Meg]

Lats and Glute Day

Sesison was:

Glute kick back x 2
Hip thrust x 3
Single pulldown x 3
Lat cybex row x 3
Dual lat pulldown x 3
Split squat x 1

A very very nice session

Meg Sylvester IFBBPRO

[Meg]

I agree with Jordan

If your goal is to grow – the cals need to be bumped up.

All good to keep rd cals at your2.7k and tapering up the TD cals as Jordan mentions see how weight responds my opinion you want 0.5kg – 1kg rise per week in the offseason as a rough guide

Meg Sylvester IFBBPRO

[Meg]

Hey guys

Upper day today which was:

Lat pull over x 2
Y raise x 3
Shoulder press x 2
Inc press x 2
Front raise x 2
Rear fly x 3
Single cable lateral x 3
Bi and tri super set x 2

Meg Sylvester IFBBPRO

[Meg]

So my question to you is – are you making progress physically and in the gym? Is strength good? Are you enjoying it

Rinse and repeat this until things start not to then you can look to change things

Meg Sylvester IFBBPRO

[Meg]

Hey Guys

Rest day for me. Finally had the BEST sleep, felt feeling amazing. Like a new person, think this is the best sleep I’ve had in about 6 months lol.

My weight actually rose this morning too after 2 weeks of being super stable, we haven’t bumped cals or anything I actually feel great with the cals I’m on currently and I have no need to sky rocket my weight as my hunger signalling isn’t high and being in a surplus over a longer period we can take our time as the mass needed isn’t HUGE

Anyway – check ins, work day, normal Tuesday. Have a good one

Meg Sylvester IFBBPRO

[Meg]

Clare and Kuba have both nailed it there

If I ever want to do further research on anything I don’t know enough about I go on pub med to look at research papers or there are lots of educational videos on YouTube too

Meg Sylvester IFBBPRO

[Meg]

Hey lovely guys

Legs for us today

My session is slightly different to the boys now so we only line up at the end due to some
Glute work at the start for me

Glute drive x 2
Leg curl x 4
Leg extension x 2
Leg press x 2
Glute press through x 2
Calves x 2

Meg Sylvester IFBBPRO

[Meg]

I agree with everyone a lot – direct sources for your base protein is what you want to focus on a lot

Meg Sylvester IFBBPRO

[Meg]

Hey guys

See day here

– massage
– team mk coaching meeting
– house work
– client work
– walking, meal prep

This afternoon we may heads to the cinema we will see what time we get finished with everything.

Look forward to legs tomorrow

Meg Sylvester IFBBPRO