[Nathan]

Back in for posterior today. Great session. Really looking forward to getting some prime pieces in at UF derby soon so I can nail my set up for back and posterior for prep.

Volume increased a touch on biceps and hamstrings today. And it felt good 👍🏼

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[Nathan]

I really like a single leg press alternative myself when I’m either peak off season or towards the end of a prep.

So if you are in a deficit and stability has taken a hit, the popping a leg press alternative would be a great option.

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[Nathan]

I won’t take much more from where your at to be back at your diet lowest another 3-500kcals should see you back there soonish. Then assess the increases from there bud

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[Nathan]

Rest day today. Had a busy day on the laptop with catching up from yesterday and set ups. Nice walk with the dogs. And then a steady evening with pheebs!

Ready to hit a big week in the gym.

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[Nathan]

Evening guys! Leg day yesterday and a very solid session.

Adductors – added a set here and took a rep match set

Lying ham curl – up 2.5kg and 1 rep on set 1, matched reps set 2

Leg press – up 1 rep top set, up 2 sets back off

Hack squat – up 20kg for 11 reps will work this back up to 15

Leg extension – 1 set to failure superset with BW squats 4 second eccentrics x 10 reps

Glute ham hyper – added a set up 2 reps on first set

Today we went to wales for jay at magic eyes event. Great day. Long drive but got to check in with 2 clients who are competing and see another great facility

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[Nathan]

Great pull session today. Tricep tendinitis didn’t give me any stick during pull….

Took some nice progression on all movements.

Filmed a full day of eating for YouTube at peak off season today.

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[Nathan]

Great to hear your back and loving your training.keep doing what and keep looking to put the muscle back in buddy

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[Nathan]

342.6lbs today rest day and sports therapy.

Got some tendinitis that’s flared up on the elbow so had some shockwave and banged some BPC in but it’s a little sore this evening.

Probably wasn’t the best idea doing HIIT on the ski erg but I fancied it.

See how it feels tomorrow but looks like shockwave again this weekend

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[Nathan]

This looks solid to me covers all bases as Marc said maybe some direct trap work on the day you bent over row.

You could alternate that movement with a hinge as you haven’t got that on your leg day. But otherwise no issues here

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[Nathan]

Hey guys. Site was playing up last night so a double log!

Yesterday was posterior and an extra set of pulls added….great session overall. Strength is still improving nicely.

Today was push and again progress taken. Some extra volume again on chest and delts which felt great.

341lbs this AM.

Appetite has picked back up a little today. I think I had a little bug lingering this last week why appetite was so in the bin.

I haven’t struggled with appetite like last week for a long while. Just nausea most of the day and really had a battle with food. But that seems to have passed a little today.

Ready to finish strong 💪🏽

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[Nathan]

Trained arms & delts today due to resting yesterday and went for Sunday lunch with pheebs family

Nice and chilled day ready for a big week

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[Nathan]

Rest day today after a very good leg session yesterday.

Session went like:-

Seated calves x 3
Adductors x 1 double rest pause
Prime Lying ham x 2 (cam 5,3)
Arsenal leg press x 2
Arsenal pendulum x 1
Leg extension x 2
Glute ham hyper x 1

Will return to hack next week it just feels nicer for me than the pendulum currently.

But everything else was on point and a great session.

Been feeling a little off recently spells of feeling a little sick for the last week and I can’t put my finger on it. I thought it was appetite. But it may be a little bug lingering in the background.

Been at a christening for our friends boys today. Which was nice to have a catch up

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[Nathan]

Pull & biceps today great session went as follows:-

SA nautilus compound row x 13 x 12

SA granite pull-down x 10 x 10

Watson TBAR x 14 x 12

Prime pull-down x 10 x 10

Nautilus rear delt x 20 x 20 x 20

SA high curl x 15 x 15 x 12

Dual cable curl x 12 x 12 x 12

Abs x 6 sets

2 rounds posing

10 mins n bike

Back in for legs on tomorrow

Hi nath! Are you still doing 4 days a week split? Or how does it look now?[/quote]
5 days currently the 5th day isn’t too taxing but I’ve added and arms & delt top up

Posterior
Push
Rest
Back
Legs
Arms
Rest

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[Nathan]

Pull & biceps today great session went as follows:-

SA nautilus compound row x 13 x 12

SA granite pull-down x 10 x 10

Watson TBAR x 14 x 12

Prime pull-down x 10 x 10

Nautilus rear delt x 20 x 20 x 20

SA high curl x 15 x 15 x 12

Dual cable curl x 12 x 12 x 12

Abs x 6 sets

2 rounds posing

10 mins n bike

Back in for legs on tomorrow

Hey Nathan I watched your latest you tube outlining your cycle. Genuine question as to how you manage your pinning with the high ml due to primo and carnitine.

Would you mind sharing your rotation strategy?[/quote]
Hey bud of course I don’t mind sharing at all. I’m very ready to have a break from pinning as much. And during prep will more than likely use some masteron alongside to bring injection volume down.

But I inject daily. It works out at 2.6ml daily I use insulin pins which I backfill.

Traps
Rear delts
Lats
Triceps both heads
Quads
Glutes (very rarely)
Side delts (rarely)

L-carnitine & GH I do in my pecs daily.

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[Nathan]

In most cases I think you can avoid blood let’s. I got mine down from 182 and now for the last 2 years hasn’t been above 168 even at peak bodyweight and cycle

A main driver for mine was sleep apnoea. Once I got my CPAP and my sleep improved, plus cardiovascular improving alongside Vital support, heart care, Telmisartan.

Have you got sleep apnea?

If you were dehydrated before the test this can also affect but at 190+ I would be looking to get this down aggressively personally and then implement the above.

2 lets in 2 weeks – rest a week then 1 more would be last resort and pretty aggressive. Potentially will make you feel shitty.

Again very person dependant as Kuba states it can cause over production in some individuals.

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