[Nathaniel]

Rest day for me today

Day consisted of client work mainly and a few coffee breaks Starbucks cold brew !

Appetite was high today and meals went down easily

Tomorrow will be a leg day so rdls are going in

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

So been getting a little bit of heart burn over the last few weeks but couldn’t work out what was causing it but process of elimination to my food have worked out it’s the oats so have changed those out for cream of rice also 2 x servings of digest pharma pro

Push day for me today (chest and shoulders )

Incline plate loaded press 2 x 5-10

Pec dec fly 2 x 8-12

Db chest spp side raise 2 x 8-12

Cable side raise 2 x 5-10

Db rear delts rest pause

Deep tissue work done tonight , so will be a rest day tomorrow before leg day on Thursday

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Yesterday was a rest day for me , so just steps hit along with offplan meal

Today will hit a back session

Little change to ped cycle aswell

Have moved down test by 400mg and increased mast e by 400mg as felt very watery off the high test

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Earlier leg session hit today as had client competing in the 2bros wellness show (she won)

Session for me went

2 sets of each exercise

Rep ranges 8-12 reps

Leg ext

Laying ham curl

Reverse hypers glute and ham focus

Safety bar bb squats

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Hey mate, how often do you train arms?

Will be every 5 days now on new set up !

Was 3 x per week but now just an actual arm day

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Hit an arm session today something in this new split as never had a direct arm day

All exercises 2 sets 5-10 rep range

e.z cable curl

Single arm cross body tricep ext

Standing db curl alternate arms

Overhead rope ext

8 sets total job done

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

So busy day today

Travelled back from Portugal

All client work done prior to flight while trying to pack and prep food but managed to get it done and nothing missed !

Rest day from training

Tomorrow will hit chest and delts

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Interested to follow along big man. Great showing this season. Buzzing to see the rebound.

Cheers mate time to grow

Forgot to add 10iu Pfizer gh aswell to the mix !

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

So rebound time for me

New training split in place

Legs

Arms

Back

Push

Rest

Repeat rotation 2

Macros to start daily same as a rest day and training day

P:250g

F:75g

C: 650g

PEDs

1.5g test per week

1.5g mast e per week

25mcg t3 daily

150mcg t4 daily

25mg Proviron daily

Trained first leg session yesterday and just finished a pull session today as flying back tomorrow so will take this as a rest day

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

 [/quote]
Excited to follow your offseason! 

Thought your look this year was epic – time
To enjoy some rest time with your beautiful family c[/quote]

Thankyou looking forward to seeing your Olympia prep !

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

5th place for me yesterday in the supers

Long day not being on stage until around 6:30pm so a lot of waiting around

Upon wake of show day added half an aldactazide and kept water reduced to half normal consumption

Loaded 800g carbs prior to stage across the day with 12g salt

Liked the look but need to improve so time to head into offseason

New training plan in place and will stay on cycle while coming out of this diet phase

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Good luck today mate

Legend cheers bro

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

So yesterdays food we reverted back to fats and proteins

270g protein

170g fats

No training and minimal movement

No changes to PEDs just a small

Amount of aldacazide in last night

Today show day

We will half water intake

Load 600g carbs in before stage as we aren’t on until 16:30 so plenty of time to keep water coming out

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Busy day yesterday with travelling to Portugal and getting food in but got it done

final pump session at mr. Big evolution gym yesterday managed to get in even though the gym was shut as didn’t release it was a public holiday here but they kindly let me in 😅

Woke up today at 245lbs

Today we will go with the same amount of carbs again 1350g 240g protein trace fats

No training today just resting along with a few digestion walks and client work with the occasional naps

Instagram - heckrules

Code : heck10 for supps and clothes

[Nathaniel]

Last day of the fat load today

Reduced fats down to 140g today to bring me down more ready for the carb load tomorrow

Was a rest day from the gym so getting all good prepped and case packed ready to fly to Portugal tomorrow

Carbs will go in tomorrow at 1350g

Only change to PEDs will be adding in some aldactone 25mg am and pm along with 5iu nova rapid with meals 1,2,3 and 4

Instagram - heckrules

Code : heck10 for supps and clothes