[Nathan]

Fully agree with the team here buddy.

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[Nathan]

Push today and a very good session. Ran a little higher volume for my push days due to my pec and shoulders just feeling a little unsafe loading. But less weight higher reps with controlled execution is working nicely.

Incline press – 20,20,15,15
Pec dec – 20,20,15
Flat press – 20,20,15,15
Cable crossovers – 20,15,15
Machine laterals – 30,20,15
SA cable laterals – 20,15,15
Tricep giant set x 3
Abs x 4 sets

Lots of client work today. New Client set up, and a new client consult to get set up tomorrow!

Well needed rest day and loads of client work to get cracking with!

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[Nathan]

Hey bud was the high day exactly the same as the previous? In terms of carb intake and fat intake? was your baseline weight its lowest or was it comparable to the last high day?

Theres plenty of variables to consider here bud, was this this off the back of a heavy session? Has there been a build up of fatigue?

Just monitor how weight drops off over the next couple of days and assess from there but theres probably an explanation here bud

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[Nathan]

Evening guys!

So it’s been a hectic week. Coaching is going very well, Im adjusting to managing my own bodybuilding and client workload fine now. I did stress myself a little when things got busy, but Im in the swing of things now.

Back in the engine room today and a great session in the bag. Pull day:-

SA cable pulldown x 3
SA cable row x 2
BB row x 2
Upperback low to high row x 2
rear delt pulldown x 2
rear delt fly x 3
SA preacher x 3
SA high curl x 3

Weight was 334lbs this AM 10lbs down from my heaviest but a few days on lower cals no GH & slin saw a drop. I would gauge 5-6lbs back on this week!

The weekend fired me up….Need to make every session count and every meal count to keep things progressing and just keep enjoying what I am doing!

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[Nathan]

Evening guys! Very busy weekend in Benidorm and a great result for my client who took the classic physique overall and earned his IFBB PRO CARD

2nd pro card of the year and the most successful year to date coaching for the team so far and just getting warmed up.

Fly home early tomorrow and ready to be back into a routine!

Got 3 sessions in whilst we have been away trained on feel.

Push, pull and an arm day today!

Thoroughly enjoyed the weekend but ready to get back to it!

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[Nathan]

Morning guys from Benidorm and the big weekend

Feeling loads better today must be the weather. But seriously after being sick on Wednesday I was very worried that revelling was going to be a nightmare. And my stomach wasn’t feeling too good when I woke so I fasted until I fancied something which was just a tuna sandwich at the airport in Spain. Which was actually really good very fresh from a deli and a muffin.

Then when we got to the air b & b we went and got all the meats and rice and fruit as normal.

Had 2 meals before bed. Turkey & rice with some fruit and oats and why iso dark choc and some fruit.

Checked in with Lewis this morning who’s looking on the money and under the cap. Went for a walk with jimmy then it was back for more check ins and breakfast which I had eggs and bagels some fruit and a yoghurt

Will get another meal in and then go and train and out Lew through last session at titan fitness Alicante

Then time to chill and get work boxed off for the evening

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[Nathan]

Evening guys…..

Early night for me. Can’t catch a break. Went for my morning walk this AM got to the end of the road and was sick 🤢 3 times just fluid as I was fasted just 1 litre of water

I finished my steps showered and ate my next 2 meals felt abit Ropey but had a really good pull session.

Ate my post workout and did some work. Ate meal 4 which was tough and sat on the sofa for a while. I had to rush to the back door and projectile vomited 3 times

So it looks like I’ve either had something over the weekend or got something but not great so bed for me

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[Nathan]

Hey buddy

I have recently had my umbilical hernia repaired and it was a very smooth recovery process.

Post surgery the first few days are a little sore and movement is limited but use pain as your guide to what you can and can’t do. I only used about 4 lots of paracetamol in the first 48 hours post surgery then I was fine to use the moderate pain as a tool to what I could do.

I was walking round the block in 3-4 days and doing cardio at 5-7 days

I trained arms and delts after 14 days

I was back in the gym after 3 weeks picking exercises that I didn’t have to either stretch or brace hard against.

I progressed intensity and exercise selection over the next 6 weeks from week 8-10 I was back at 95-100% buddy

Check my log for my healing protocol guide too

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[Nathan]

This will be completely fine buddy

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[Nathan]

Evening guys weight down to 339lbs today after a couple of rest days and feeling a little shitty. But back in the gym today for push. Great session and food gone back in fine.

Couple of exciting clients taken in this week and a big weekend coming up in Spain for a client show.

Pull going down tomorrow so be good to string a good few weeks together

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[Nathan]

Evening guys rest again for me today. As I still felt pretty fatigued, as the day went on I felt loads better today! So back to it tomorrow.

Feel like I’m driving fatigue high quite quick at the minute so will discuss with cal in next check in.

It’s just the current phase of operating here at this weight!

Had a productive day of work with some new clients coming on board which is very exciting!

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[Nathan]

This is doable 100% but it’s also very person dependant. Based on there mental strength, how experienced they are in terms of dieting, and you explaining that post show is going to be very important and will have to be managed very closely.

Obviously not an ideal prep but if the client wants to get it done you will just have to manage expectations.

I came down from heaviest off season BW to my most depleted around 60lbs in 14 weeks. And I was still pretty fresh and managed things well post show. So it can be done.

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[Nathan]

Evening guys!

So yesterday was a full day at a wedding. I got 2 meals in before I got to the wedding, took a shake and a meal with me and had the wedding food.

I have rest d today because I’m absolutely smashed. I think my social battery took and absolute hammering.

Anything outside of my normal bodybuilding schedule writes me off. So even though it was a fantastic day (except the rain) and the wedding was outside in a tipi, talking to drunken people for hours literally ruined me!

I don’t know if it was a build up of fatigue or I’m a little under the weather but I felt like trash today!

So full days rest a couple Of naps and see how I feel tomorrow

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[Nathan]

Evening guys!

Very busy day today. 3 in person check ins for upcoming client shows plus normal client work and a push session!

Great session in the books.

Had my free meal been a struggle but got it down. 1 more to go. Then tomorrow is a wedding day so will get a couple of meals in early. Take a COR meal with meZ have the wedding food and Inwill come back after the day do to let the dogs out and get another meal in.

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[Nathan]

Exactly what everyone else has said above. You really don’t need to worry about what your concerning yourself with. Just train hard and enjoy it!

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