[Nathaniel]

No rule of how much or how little you should gain

Id have like to seen abit more body weight gain if been pushing up for 12weeks and Calories haven’t jumped up massively so can afford to increase those

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[Nathaniel]

Legs session went down today

3 sets adductors
3 sets seated ham curl
2 sets bb rdls
2 sets squats
2 sets kick backs
2 sets leg press
3 sets leg ext
3 sets calves

Should sleep well tonight

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[Nathaniel]

Rest day for me today didn’t sleep the best last night but a few naps in the day will help

Work Steps and meals hit

Tomorrow will be legs on the menu

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[Nathaniel]

Keep things as they are if all going smoothly no point changing something for the sake of it

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[Nathaniel]

Nothing major to report today

Same routine upon wake then cracked on with work

Trained arms and then rested for the evening

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[Nathaniel]

Not a massive difference . Don’t make yourself broke if trying to buy fresh canned tuna will work

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[Nathaniel]

Usually routine today

Hit a very solid pull session and felt strong

Session went as follows

Close grip pulldown 3 sets
Tbar row 2 sets
Db rows 2 sets
Low row 2 sets
Rack pulls 2 sets
Rear delt 3 sets
Bicep 1 set rp

Not one to celebrate new year just another day for me so will have a chilled evening

Food increases in yesterdays check in

Training macros now 360p 67f 513c
Rest say macros 382p 71f 411c
Leg day macros 381 protein 66f 623c

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[Nathaniel]

Rest day for me today and it felt good !

Busy day with work and little ones being off school still so the day went pretty quickly

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[Nathaniel]

Main point of a warm is to get to your top set without over fatiguing the muscle

Feel the weight let the body get used to it on the way up heavier it gets the less reps until you are ready to hit that top set full send

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[Nathaniel]

Feeling a little bit better today but can’t taste Anything atm and blocked nose so harder to breathe but appetite and energy feel okay

Went and trained a reduced volume chest and delts today but no a massive pump from it

Check in day tomorrow and Will rest from the gym

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[Nathaniel]

Don’t think you’ll get much out of it in 5 days

If you want to dry out get lean and then use something like peak max or h20
Remove

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[Nathaniel]

Can be down to the water mixed with I’ve had it before but usually goes down pretty quick would just shoot IM

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[Nathaniel]

Early start this morning for me woke up at 4:30
And couldn’t get back to sleep so got up and started the day

Cardio and steps ticked off then work

Legs trained after 3 meals today but session took longer than expected as got a cold building up so breathing was off , yeah should have rested but half way through the session so got it done then came home and slept

Offplan meal tonight then see how feel in morning if I take an extra rest day or hit chest and shoulders

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[Nathaniel]

Back to usual routine today which was nice as throws me off when don’t have it there

Gym was shut but had access so trained push mainly delt dominant

Steps finished off this evening and then chilled

Are u doing your offseason by yourself now bro?

Which health supplements you are currently using?

thank man[/quote]
Still with Martin for this offseason so will see what approach he takes once bloods are back in about 3/4 weeks

Health supps wise all the JP range nothing left out as want the best blood work possible

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[Nathaniel]

Rest day for me today

Woke up got some and cardio in before work then took the little ones out

Nothing that exciting

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