[Nathan]

317.2lbs this AM so bodyweight trending down nicely now, will get another 5/7lbs off before the op I feel at this rage without forcing anything. Cardio 4 x weekly steps 8-10k daily.

I’ve trained upper today tried a little bit on push but it’s not ready yet in pressing movements not a million midway normally got 1 plate on smith with some pain and discomfort. Pulling is back to about 85% 90% so that’s a positive!

Then I had a rehab session in derby with my rehab specialist whos planning out my knee rehab and just wanted to go through exercise drills get me set up in the system and then just do some testing I will be doing daily rehab up until the operation now and then getting stuck into it after he’s said it will be 9-12 months of hard work to be back to my knee being fully functional and performing my best again! So a long road ahead

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[Nathan]

Rest day today cardio and steps boxes off then a full day of work around the workmen in the house. Back garden is really coming on. Just a few bits to finish up. And then once the weather improves the wall to be rendered.

We wardrobes done in 2 bedroom ready for the nursery to be painted tomorrow.

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[Nathan]

Yeh sounds solid to me! Good luck and enjoy the journey

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[Nathan]

Definitely not the most effective way to build muscle. But if you want to do 4 x 12 it should be as Jordan states failure in the first set then adjust accordingly

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[Nathan]

Full body today good session considering slightly limited with upper still. But it’s improving each session jus not being greedy.

A nice day in general ready for a hit eeek ahead. Got loads in this week.

Seeing my rehab specialist
In person check ins & filming
Pre op

Plus gardeners, joiners and painters and decorators in the house

It’s gonna be a busy one

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[Nathan]

If you have made this progress on 1 variation for 7 months that’s epic, keep going

You could add a second variation in when progress stalls. Different exercise selection and a second rotation will allow for more progress

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[Nathan]

Long day today in the car. Up and out early with the dogs and then drove to London for a podcast and back near Wembley. Good day out but also a very long one.

Will get up early tomorrow and go and box a session off in the AM as pheebs has posing clients.

Bicep tendon is feeling better but still I can feel there’s going to be another week without loading it at least. Still very sore when trying to extend or fully flex.

Then we’re at pheebs niece birthday party in the afternoon. Will have a little bit of tidying up to do in the laptop ready for a busy week ahead

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[Nathan]

Rest day today legs are a touch sore from yesterday but cardio and steps done. Then me and pheebs went to Meadowhall to collect some bits from Apple and order some new wardrobes from ikea so an expensive evening 😂 but she’s pregnant so she gets what she wants currently

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[Nathan]

If your weight stays the same on average for multiple weeks that is a stall. If everything has been nailed exactly the you can make a decision

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[Nathan]

Full body today really enjoyed this session and it’s something I may sway towards once baby is here for frequency. I mean that is wishful thinking as I have a knee surgery in 3 weeks Annett be able to train legs like I want for a longtime.

But I have booked my rehab specialist for weekly sessions plus a programme for my rehab so I am gettin that prepared for post op….

It’s getting close now but BE is down at 320lbs now. Which is ok I’d like another 5-10lbs off with starving myself and doing too much more movement. Once the weather picks up movement will be a lot easier as earlier starts and I will
Go for longer walks as it’s not feeezinf or raining. But for now it’s 8k steps and 4 x 20-25 mins cardio per week

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[Nathan]

Rest day today. Podcast, dog walks, cardio and 15 check ins done…

Ready for a full body session tomorrow which will be slightly revised. On what I can do.

I’m thinking

1 set of

Lying ham curl
Leg extension
Leg press
Adductors

2 sets of

Upper back row
Rear delt fly

3 sets of

Pec dec
Machine lateral raise
Ab crunch
Seats calves

Just going to figure out the lay out on which I start with either heavy upper light lower or the other way round

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[Nathan]

Don’t follow chat gpt….

As Clare and Marc state track your food accurately exactly, track your weight daily find the average do this for 2 weeks assess weather you hold weight go up or go down then adjust your deficit from there

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[Nathan]

Won’t open buddy

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[Nathan]

Think the guys have covered this one

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[Nathan]

Posterior with a client today in Newcastle as pheebs was up with training up her new posing coach.

Long day of travelling but got check ins boxed off this AM and then travelled up,

Good session taking into consideration my dodgy bicep tendon too now.

Strength held well, I played it safe and only worked my good side in pulls and rows that had my arm go into deep stretch and flexion as I tried it and the pain was still quite high.

SA pull-down
Belt squat RDL
Seated ham curl
Booty builder
Upper back row
SA row
SA bicep curl
Toe press

Podcast tomorrow and rest then I will run a modified full body Thursday

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