[Nathaniel]

I usually drop down to a cruise and run that while getting performance back up in the gym . Food will play the biggest factor and controlling this as best as possible so when you get the green light from blood work have room to stay in a surplus longer as body comp will be good

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[Nathaniel]

Agree with hilly here

Push fb looks alot like just a leg session to me

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[Nathaniel]

Solid leg session today out of the shed

Mainly quad dominant with some glutes and hammies touch up

Appetite isn’t overly high but weight is climbing

T3 pulled this week in check in but still running 100mcg t4 daily

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[Nathaniel]

Push ticked off and a very solid session

More shoulder dominant today as one area I want to bring up

Session went as follows
Side raise
Press
Side raise
Press
Chest fly
Incline press
Tricep push down
All 3 sets 8-10 reps

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[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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