[Nathaniel]

267lbs upon wake today body weight seems to be climbing nicely without any changes to food and strength is back on the rise

Deffo rest day needed today ! Was going to slide in an arm day but body is feeling battered

Back session hit yesterday

2 sets 5-10 reps per set

Lat pull down

Tbar row

Db row

Shrugs

Tomorrow will be back in for chest and delts

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[Nathaniel]

Leg day today

Didn’t have the best night sleep last night but felt fresh this morning

Morning started off as usual routine client work first ect

Leg day went as follows

1 set leg ext 10-20 reps

2 sets Laying ham curl 8-12 reps

Rdl 2 sets 5-8 reps

Gymleco leg press 2 sets 5-10

Split squat 2 sets 5-10

They’ll be sore in the morning that’s for sure !

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[Nathaniel]

Rest day for me today

So morning of work and then took the little ones to the farm

Steps hit food hit

Leg day tomorrow

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[Nathaniel]

[/quote]
Thank you sir! I’m curious, is your protein this “low” all year round, or is this specific to a phase your in currently?

Generally speaking guy your size has a higher intake so very curious if this is year round/something you’ve done in previous years?[/quote]

Protein intake for me usually stays around this year round max I’ve gone is 300g when In peak offseason

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[Nathaniel]

Push day today for me

Woke up still feeling tired this morning so took a nap pre gym deffo made me feel worse !

Session numbers increase so I’ll take that

Incline plate loaded press

Pec dec fly

Db chest spp side raise

Cable side raise

Rear delt db rest pause set

All 2 working sets 5-12 reps

Offplan meal tonight which was homemade burger chop shop chips Mac cheese and flapjack to finish

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[Nathaniel]

Arm day today for me

2 sets 5-10’reps each exercise

Ez cable curl

Single arm cross cable push down

Db curl

Overhead tricep ext

Calves to finish

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[Nathaniel]

Back day today for me

2 sets 5-10 reps

Close grip pulldown

Tbar row

Hammer strength lat row

Shrugs

Tomorrow will be an arm

Day

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[Nathaniel]

Another busy day ticked off today

Check in for Joe

School run before client work and the it was leg day

No changes this week to my plan as weight is climbing nicely and strength is coming back post comp

Leg day 2 for me today

Leg ext x 2 8-12 reps

Plate loaded kneeling leg curl x 2 8-12

Reps

Safety bar squats 2 sets 5-10 reps

Good mornings 2 sets 5-10 reps

Only reason good mornings this week is that the gym I’m at is getting new hyper machine tomorrow so didn’t come in time for my leg day 🥲

Tomorrow rest day for me and can sense a good few naps will be needed

Curious if you could lay out your meals? I see the macros above but always curious to see how everyone splits there’s up or includes different options. I know Joe has heavy focus on fruits/veg inclusion.[/quote]

Posted bud

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[Nathaniel]

So my meals for the day are as follows

Meal 1

2 bagels

200g chicken breast

85g cream of rice 10g dark choc

100g banana 100g raspberries

Meal 2

200g chicken breast

100g Jasmine rice

100g brocolli 100g beetroot

100g Pineapple

Meal 3

130g cream of rice

100g banana 100g raspberries

40g whey

2 squares cereal bars

Meal 4

240g salmon Fillet

100g jasmine rice

100g pineapple

100g brocolli

50g kimchi

100g beetroot salad

Meal 5

85g cream of rice

25g dark choc

40g whey

100g banana

1 squares bar

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[Nathaniel]

So rest day for me today

Client work this morning , then went and grabbed a coffee before coming home and having a nap

Tomorrow will be back day

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[Nathaniel]

Another busy day ticked off today

Check in for Joe

School run before client work and the it was leg day

No changes this week to my plan as weight is climbing nicely and strength is coming back post comp

Leg day 2 for me today

Leg ext x 2 8-12 reps

Plate loaded kneeling leg curl x 2 8-12

Reps

Safety bar squats 2 sets 5-10 reps

Good mornings 2 sets 5-10 reps

Only reason good mornings this week is that the gym I’m at is getting new hyper machine tomorrow so didn’t come in time for my leg day 🥲

Tomorrow rest day for me and can sense a good few naps will be needed

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[Nathaniel]

Crazy busy day… only just sat down now. A lot going on but of course all boxes still got ticked. Took the little ones to the funfair and caught up on few client check ins and plans.

Weight this morning was 261lbs

Had an off plan last night which was burger, chips and some flapjack.

Another busy week ahead

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[Nathaniel]

Early start to the day today for me as has 6 hours of tattoo booked in so knew I’d be sitting down for most the day which meant up early to box off majority of steps and get client check ins completed

Delayed first meal until around midday so could time it so just having two meals prior to training

Arm session tonight so wasn’t a long one

All 2 sets 5-10 reps

Preacher curl

Straight bar pushdown

Reverse ez curl

Dips

Calves

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[Nathaniel]

Hello sir

What PEDs does Joe normally have you cruise on? I recall in the past you saying something like 300 test 300
Mast? Thank you!

A cruise for me is usually 300mg test per week and 200mg mast e per week

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[Nathaniel]

As expected yesterday leg day destroyed me

Rdls deffo need to be built back up was shaking like Bambi but will progress them up

Session went as follows

2 sets leg extension 2 sets 10-15

2 sets lying leg curl 2 sets 8-12

Rdls 2 sets 5-10

Cybex hacks 2 sets 5-10

Split squats 2 sets 5-10

Today having my tattoo done and then will train arms after this

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