TeamKuba ifbb pro Kuba Cielen

after winning the overall and her pro card at in the figure category. She came over just before I competed and handed over the sword, reminiscing on this years madness with the competitive season and this year was special in so many ways to me.

One of the many successful results from this year and it only adds fuel to the 🔥 for next year. Team will be going in hard next across pro and amateur ranks, I cannot wait as all the athletes are truly putting in the work so you will all see some spectacular results next year.

from the start of prep last year vs 33 weeks out this year, we are not playing this time. we are coming for it.

Right now we are barely training his lower body and some how it is still responding, on the plus side we are seeing a huge shift forward with his upper body. Once prep comes around this is going to be a totally new physique.

Level up all around in and out of the gym with this one. This year we will be a lot leaner, bigger and have better presentation all around.

Want to see what being an athlete looks like day in day out give Lewis a follow.

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Great post from about coaches needing coaches, so here is my take on it.

Coaching for me is all about self development, if you want to be an extraordinary coach you need to experience extraordinary coaching. Great coaches are here to challenge you and bring out the best version of you, coaching should be a partnership, of two like minded individuals with the same work ethic and mindset in the pursuit of the same goals. This is where you have to learn when to say no as a coach and not try to work with everyone. As you will not be the right fit for all and that’s the truth of it.

I will always work with a coach/mentor in one way or another. Progress makes me happy and progress is what gives me a purpose… having the right mentors and coaches around me gives me just that.

Having a second eye especially if someone who you can trust brings just as much to your journey as you bring to it. It can help you see straight on the tough days. Don’t feel any less of a coach with asking for help as if you ask the right people you can achieve anything you want!





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20 week with mock prep with complete and the final product is amazing 91.5 kg - 79.8 kg. Coaching for me is about bringing out the best in people and that is always what Aim to do, unlocking true potential and giving the confidence to push past boundaries.

Can you make progress without escalating your ped dose above and beyond physiological levels ? Yes absolutely Ross has showed this and more, what started out as a small diet phase has turned into a mock prep when Ross decided on pursuing his competitive goals. This has been a breeze so far with 0 issues at hand and this is what I needed to see from Ross, all done whilst still working away on rigs with heavy 12 hour shifts at times. People like Ross are the reason why I struggle with people who make excuses, if you want it bad enough you get after it and make it happen.

Mock prep is what I like to call this process, it is something I run with every first timer looking to compete, I believe everyone should go through this process first before actually committing to a prep. First you should be able to know how it feels to dig in so you are mentally and physically ready for comp prep.

Now we officially start our offseason push before we nail down show dates 🚀

How not to offseason 101 ❌ this was me at 18 weeks out from the finals in 2014. This was a big turning point for me and the time where I understood what taking ownership meant and it lead to me actually getting in shape. This is the Hardest prep I have ever done and this is the one that truly made me believe I can do anything if i put my heart and soul into it.

2014 - the least consistent and structured i’d ever been in my whole life, stress levels were high and mentally I was in a spot where I was forcing everything to move…. The only result of this was incredibly high bodyfat with very little muscle.

Lack of discipline, control, purpose, clarity in my goals and actions led to this poor state. The second I regained my purpose and took control of my actions magic started to happen.

This is where I believe being accountable is paramount, you need to be accountable to yourself first and foremost as nobody can force you to take action. Secondly you need idols, mentors and honest people around you to give you the ugly truth when you let it slip.

Stay true to yourself, when you stagnate the answer to lack of progress the majority of the time is down to lack of effort on your part.

Take ownership of your own actions and own your s**t. Being lazy gets you nowhere and success awaits no man… if you want it you get after it.





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Final day of Black Friday sale is here, make most of it before it’s done 📈✅

Pull day on the menu for me today, we start the day as we mean to go on. I cannot wait to get in the gym and have some fun. The only way is up right now across all bases 📈.

It’s easy to get caught up with time frames and goals set, but just remember it’s small daily actions and wins that ultimately take you there. So for me this means stringing together as close to perfect days, sessions, meals, sleep as physically possible whilst working towards my time line.

I really believe how you start your day will dictate how the rest of it goes, if you want a strong productive day the first hour from the time you wake should reflect that, so set the tone and get after it.

Actions should always reflect your goals and it’s the positive actions that tend to set you up for a productive day regardless of what you have on your agenda.





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12 months in and 12 kg heavier in the latest check in. I am extremely happy with the progress so far, it will literally be a case of managing appetite to continue this momentum going.

Lewis is a great coach himself, so this makes the process far easier for me as he knows how to relay feedback, exactly the way we need it so we do not miss a single detail to maximise this progress.

Current focus is bringing up his arms and back, we have actually lowered his quad volume to lower than we would say maintenance and they are still responding so there will be further volume allocation changes, the next adjustment within current programming to see more volume spread across his weaker areas…. Are you ready for 1 working set on quads per week ? 🤣

Next year we are gunning for a pro card with without a doubt.





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