[Nathaniel]

Rest day for me today

Morning of client work then steps

Headed to laundrette to doing my washing and then into town to get a coffee haircut and steps

Knees were aching today from squats yesterday so massage is deffo needed as usually from tight quads

Tomorrow will be back in for upper

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

For liss cardio I would aim for around 130bpm , the leaner you get you’ll see cv fitness increase so will have to take the level up to hit the required heart rate

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Check in day for me today with Joe

Only change made is increasing the test by 300mg this week again

Idea is to drive test higher as estrogen isn’t sitting high from ratios off bloodwork

Maintain current weight with current food set up

Trainer after 2 meals as usual , very good leg session felt strong

Tomorrow rest

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

There is no rule to how low Calories can go , if you want to be leaner then push on harder . Still have cardio as a tool also for extra expenditure

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Busy morning with work and school run today

Once everything checked off dog walk and coffee before heading to train upper

Session was okay not much progression on numbers but it happens time to time and trying to hold out until surgery next week before deloading as will get plenty of time off then

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Test is all you need for a cruise / clear out don’t see the benefit of adding var if cruising

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Rest day for me Today which was needed after legs yesterday

Day out with the little ones , soft plans and Nandos ( I didn’t eat )

Tomorrow back in for upper

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Send off to get tested then you know yourself what you are taking

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Wouldn’t order off the site would buy off someone you trust

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Leg session today for me

Felt knackered this morning when woke up as fell asleep without cpap machine and can tell the difference of not using it to using it !

Fuelled most the day by coffee ahah

Solid session in the end and will rest tomorrow

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Busy morning of work not ideal when the WiFi isn’t working luckily wasn’t for long !

Worked checked off and then headed out for a coffee

Trained with client today who is 6 weeks out of the pca show classic class

Solid session and stronger again

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

I would keep Reta and gh in

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Worked fine for me aswell

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Usual rest day for me day

Nothing too exciting

Steps hit walking around town after coffeee
Food shop this evening

Tomorrow back in for upper with a client

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Training is picking up well,

Weight holding

Sleep improving

No changes to plan, nothing eaten off plan everything sitting perfectly. This phase is more important than prep so for me this is an extension of prep.

Good / bad news from doc

Good news – no need for surgery

Bad news

Brachialis tear , in muscle and slight tear in tendon,

Good news, bicep tendon is perfect and so is the actual bicep.

Rehab work continues, I have PRP booked Wednesday, no shows for me this year now

Need to improve and heal this. Will update with plans tomorrow for what’s next

Looking forward to seeing this offseason unfold !

Instagram - heckrules

Code : heck10 for supps and clothes