[Nathan]

Very positive step forward today with rehab lodging and Rom, walked the dogs 20-25 mins, did 10 mins assault bike work

Overall chuffed with today and clients are all smashing it so a great day

Upper tomorrow and looking forward to a decent session

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[Nathan]

Push
Pull
Rest
Legs
Rest
Repeat

Or

Push
Pull
Legs
Rest
Repeat

Or

Push
Pull
Rest
Legs
Arms & delts
Rest
Repeat

These would work nicely

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[Nathan]

Rest day today did some work this AM with my guys who are in prep then spent the morning with Effie whilst pheebs did posing clients, then an afternoon with family

Now we are pretty crashed on the sofa. Pheebs and Effie currently having a little nap on the sofa

Back to another busy week from tomorrow

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[Nathan]

Trained with a client at be mod today and did 2 in person check ins after check ins this AM

We had a class back session used the new mega mass rows.

Then me and pheebs watched boxing tonight after her client took 3rd in bikini at the PCA first timers

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[Nathan]

Great replies here from Adam he’s covered everything very well.

As your fitness builds and you can perform HIIT cardio to be more time efficient. 2-3 sessions a week on top of your step count would be more than enough to massively improve your recovery

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[Nathan]

Straight up yes…..

Reduced cardio output from loss of lung function

Increased toxicity and inflammation
Increased cortisol
Increased oxidative stress
Higher blood pressure
Nicotine can affect sleep so recovery reduced

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[Nathan]

A very busy day in the laptop and being a nappy changer today. Not got in to the gym today so I have upper tomorrow and then rehab Sunday this weekend. I usually like to take Sundays off but Friday is such a busy work day it may need to change.

Client in persons tomorrow and training with a client also. Which I’m looking forward to straight into peak week for 3 of my guys.

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[Nathan]

I am doing very similar with clients. In this time off. You could run some NAD , Urolithian A as that does have some data. But there’s nothing to say that the ERR receptor down regulates that SLU

• This reply was modified 3 months, 1 week ago by  Nathan.

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[Nathan]

Rehab day today and more progress with movements. I’ve nearly got the confidence to try one stair at a time now. Just building that strength going up and down but it will come.

Busy work day tomorrow but will aim to get in for upper if not I will rehab again and do upper Saturday

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[Nathan]

I defo agree with the guys here.

I’m amd finding this out myself now trying to balance work, life and the gym in my current setup and get a split nailed down to suit me.

You sound like you have done a very good job and the programme sound enjoyable aswell as productive well done buddy

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[Nathan]

Rest day and podcast today a very busy day and a couple of consult calls. Early start tomorrow to get a client plan boxed off, check ins and navigate a baby whilst having time for me and pheebs to go train.

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[Nathan]

Nice upper session today at s20 and 10 mins assault bike,

Session was

Nautilus SA pull-down x 2
Low incline smith x 3
Prime row x 2
Nautilus SA row x 2
Rec dec x 3
Prime lateral raise x 3

Lots of work done and lots to catch up on tomorrow too!

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[Nathan]

I agree with the guys I’ve got out the habit of the sauna recently but looking at having an infrared one installed on the back garden

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[Nathan]

Lower A rehab today and 10 mins assault bike. 4 sets on triceps and a double rest pause on biceps.

Glad to be back in the gym for legs too now. Nothing groundbreaking and my sets are pretty boring but I’m doing something,

Upper tomorrow I would like to get to be modified for upper tomorrow if I can depending on what time I finish work and what pheebs is doing with training as we’re still trying to get a routine nailed

Couple of new starters to work on over this week, and a few enquiries over the last few days. So a busy week ahead

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[Nathan]

I mix my SLU with my L-carnitine and it seems to make the shit a lot more manageable

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