[Nathan]

Hey Nathan, your primo will get high towards the end, do you use the 100mg per ml from raw or the 200mg from quanta? 17ml of primo a week is alot of oil.

Thank you

Hey buddy I use 100mg Raw Pharma. My primo will maybe go up to just over a gram buddy. So approx 10ml maybe 15ml total split of 7 days is just over 2ml daily which isn’t too bad.

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[Nathan]

I’m always sceptical about generic GH I only use Pharma bud

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[Nathan]

Rest day today. Cardio then 3 in person check ins, followed by a few hours work before heading to clients shows! Another great weekend!

Bec my bikini girl took 2nd place in a very competitive line up. They merged bikini short and tall together as there were only 8 total bikini girls. And the winner was the tall girl who got 2nd at the universe 2 weeks and won an overall last weekend. So to take 2nd in a close decision we were happy! We would have liked the class win in the short but that’s how it goes!

And rich my men’s physique guy well ex men’s physique guy. We made a call last Saturday after he did some bodybuilding shots in his check after a week of eating up post show into our rebound phase that we would have a try at novice bodybuilding. He’s got great legs and that’s the route we are going to go. He jumped in class 2 aswell. Won both and the overall! So a class result!

7 class wins
6 runner ups
1 overall win
1 IFBB pro card

a very good start to the season hoping to run that up to 20 class wins multiple overalls and another pro card this year!

Pull tomorrow after another in person check in!

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[Nathan]

Hey Nathan,

What lab are you currently using?

Raw Pharma buddy l

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[Nathan]

I have some gristly scar tissue at the side of my scar from my hernia repair. I will break this down with some manual therapy/blading and maybe some shockwave therapy if needed buddy

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[Nathan]

Delts & arms today great session and progression taken.

Rest day tomorrow for clients comps and it’s worked out nicely as I’m going to fall back to a 2 on 1 off split to aid recovery 3 in a row was killing me!

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[Nathan]

Legs went down today and a very successful session!

Sated calves into a high rep intensifier
Adductors x 2
Seated ham curl x 2
Leg extension x 2
Hack squat x 1
SL leg press x 2

First time back in with hack today went with a higher rep set 15 which ruined Me. 8 plates built my confidence that I can run this up over the coming weeks

Peace & love

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[Nathan]

Hi Nathan, Just come across your log so I will.go through it all and catch up, but what exactly is ‘posterior’ training involve? Cheers

Hey buddy so posterior for me is back,
Hamstrings & rear delts (calves) most muscles on the posterior of the body.

For some that could look like

Calves
Ham curl
Hip hinge
Glute drive
Lat movement
Upper back movement
Rear delt movement

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[Nathan]

Rest day for me today guys and well needed.

Had my weekly treatment with felly….think I have a tight QL and weak glute on the left hand side. So my erector has become very tight.

Feels a load better now see how we go with legs tomorrow.

Peace & Love

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[Nathan]

I haven’t used it buddy. My fitness pal and I believe chronometer are the most popular

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[Nathan]

Evening guys!

Up this AM for an arnie walk. Boxed check ins off before I trained at 1pm posterior/pull day and a great session in the books.

Mobility work pre session.

SLDL x 2 up 5kg on last week x 9 reps
Back off was same as top set last week for 9 reps

SA pull-down x 2
SA row x 2
Upper back row x 2
Upper back pull-down x 2
Rear delt x x 3
Bicep x 3

Left erector has really tightened up post session didn’t feel it in the session but I have my treatment tomorrow so that should free it up.

Took Neala out for her 2nd walk tonight which was very successful 10-15 minutes round the block with minimal interruption the first one was not so good around 200yds 😂

Appetite has been a little poor post session today. CNS maybe fried so I’m blending my last meal. Oats & whey with fruit

Rest day tomorrow which I’m ready for!

Peace & Love

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[Nathan]

I’m with Ad the mini whisk is a game changer.

4 parts water to 1 part COR

Boiling water first

Add cor

Whisk that bad boy up!

If you want it a little thicker pop in micro for 30-60 secs

Job done ✅

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[Nathan]

Great push session to start the week. Up for cardio with pheebs for cardio as she’s started prep and I want to be in a nice routine.

340.2lbs this AM so weight is moving up pretty nicely again. Performance is good, it will started getting hard again very soon eating 6700 kcals and just existing at 340+lbs isn’t that fun. But I need more tissue, and holding this weight and body comp for a while and squeezing out some more muscle in this next phase before I diet again for comps next year.

Peace & love

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[Nathan]

Rest day today guys,

3 in person check ins this AM

Went to watch and support the giant in his new venture as a gladiator . Awesome to see him up there! He smashed it. Back to finish off some work at the laptop and just getting in bed for an early night as I’m smoked today….

Peace & love guys

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[Nathan]

Hey buddy this will be dependant on how your first set goes that will dictate my 2nd set loading.

As rich says get strong across all rep ranges and ones that you enjoy working in

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