[Nathan]

Pull today great session.

First session I’ve had 5pps on a pull for a while. Will build on confidence and reps now i know it’s there!

SA cable pull-down x 2
SA machine row x 2
Upper back row x 2
Upper back pull-down x 2
Rear delt x 3
Dual cable curl x 3
SA DB curl x 2

In the gym at the minute I feel great. Outside of the gym is rough….

I feel tired and heavy and immobile. But it is part and part of the course as I sit here getting my last meal down. To do it all again!

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[Nathan]

I always prefer a little higher protein 1.5g per lb as long as digestion isn’t affected.

I would push protein up a touch more. Especially if your taking in non complete proteins as a part of your total.

You can easily push this up to 300+

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[Nathan]

Evening guys! Happy Father’s Day!

Didn’t post last night as I didn’t get back until very late from the UKDFBA worlds. Client taking 3rd in pro master’s figure

Rest day yesterday, and I was very tired so took an extra day today got up did my cardio. Checked in with cal 346lbs my all time heaviest weight.

I’m feeling it. Im pretty tired a lot of the time. Im not that hungry. But getting it in. Posing and getting into shots is hard. Basically being heavy and big isn’t that fun. But necessary.

Been to see my dad for an hour. Boxed all work off. And then it’s chill time. Had a nap with the dogs. And will watch a film and get an early night tonight

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[Nathan]

I would alternate 100% heavy pull/light push, heavy push/light pull

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[Nathan]

Great day today! Filming some content for our new website. A training session at s20 with Alex push & arms and it was a great session.

I’m smoked today. Up early to travel to Manchester for the UKDFBA worlds so another busy weekend!

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[Nathan]

Agree with the guys above this is more of an RDL, I would also note that I would be fixing on a point in the floor with my eyes and keeping there rather than looking in the mirror. This way you will keep a neutral spine. Your trying to look at yourself in the mirror it seems which brings your head up

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[Nathan]

Rest day today and well needed after legs yesterday. Legs felt heavy on the bike doing cardio.

Felt a touch drained this last couple of days. The heat and carrying the bodyweight around isn’t fun. But still getting it done. Appetite isn’t the eat but getting the meals in.

Had a haircut and beard trim. And plenty of client work boxed off!

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[Nathan]

Legs was a banger strength really moving forward. But todays session fried me plus the heat killed my appetite. I could not stomach my food for a good while. So I am a meal down this evening well maybe half a increased my last 2 to make up. And I will maybe throw a little more in tomorrow.

Session was:-

Preacher curl – rest pause set
Cable curl – muscle round
Lying ham – rest pause
DB RDL – 1 x 14,
Seated ham – 1 x 15, 1 x 13
Pivot press – 1 x 11
Split squat – 1 x 17
Leg extension- 1 x 13, 1 x 27
Abs x 4 sets

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[Nathan]

What is your split now you do 2 on 1 off bud?

Rest day today

Dog walks x 2

My weekly treatment which I focused on my chest, delts and quads!

Legs tomorrow….ready for it!

[/quote]
Pull
Push
Rest
Legs
Arms & delts
Rest
Repeat

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[Nathan]

Do you do your cardio fasted bud and if so what equipment do you use? Thanks

I do my cardio fasted mate yes….and I use the spin bike [/quote]

Thanks for replying. Can I ask what spinbike you use please[/quote]
A techno gym commercial gym spin bike

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[Nathan]

Rest day today

Dog walks x 2

My weekly treatment which I focused on my chest, delts and quads!

Legs tomorrow….ready for it!

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[Nathan]

Do you do your cardio fasted bud and if so what equipment do you use? Thanks

I do my cardio fasted mate yes….and I use the spin bike

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[Nathan]

Hey buddy. You definitely have runway to push up. Take your time slowly increase your calories and keep enjoying all your training

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[Nathan]

Push at s20 today great session

Mid pec costal fly x 2
Nautilus flat press x 2 + 2 Reps
Atlantis incline x 2
Pec dec x 2
Lying cuff laterals x 3
Tricep push down x 3
Bear grip extension x 3

Progressions taken and a great session. Rest day tomorrow.

Peace & love

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[Nathan]

Pull today and another great session boxed off.

TBAR row from the floor on this rotation instead of SLDL and it moved very well.

I have reverted to 2 on 1 off training as 3 in a row was impacting recovery a little. So back in for push tomorrow and then a rest day!

The heat killed my appetite a little today. It’s not nice consuming nearly 7k calories in this heat that is for sure!

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