[Nathan]

Ive had clients who have been back in the gym after 10-14 days after gyno surgery. in those 7-10 days just use it as a time to freshen up. Stay on your diet keep active, use pain as your measure of what you can and cant do. If you have a good recovery protocol in place you will be fine to start work in less than 2 weeks Im pretty confident.

Ive just had hernia repaid and was back in the gym after 13 days to do a light arm workout. You will be completely fine here bud

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[Nathan]

Evening guys!

Back today session went as follows:-

SA pulldown x 3 sets
TBAR deadstop ROW into deads x 2
close grip pulldown x 2
upper back row x 3
rear delt flyes x 2 + TDS
Cross body extensions x 4

Ive strained my quad somehow….I dont actually know how Ive done it, as Ive not felt it other than yesterday and last night it really stiffened up and caused a little pain and discomfort and minor swelling, so Jay RNR worked on it this AM which was painful but it loosened it off and Ive taken Arnie for a good walk and it felt better as it got moving. So I will be mindful this week and see how it feels for Thursday but it may be just be a SL leg day!

Rest day tomorrow and well needed!

Peace & Love

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[Nathan]

Push & biceps today, felt a lot better today and kept all food in with just a 2lb drop. Cardio boxed off and a great session at s20

CHEST:

1. Nautilus flat press.

Don’t overstretch, get a good contraction. Pause at the bottom – just a second or so.

After warm-up 4 sets 10-12 reps to failure. Final set drop set (2 weight drops).

2.Superset. Cable fly with any chest press machine.

Cable flys – 5sec contraction. 5 sec hold at top. 5 sec negative. 5 sec hold at bottom. 4-6 reps.

Press – Fast up. 3sec down. 8-10 reps.

3 sets.

3. Dip machine. Face the wrong way around, feet out in front. Chin down on chest. Get a real good stretch on these. 15 reps.

3 sets. Final set – rest pause to 20-25 reps.

SIDE DELTS:
1. Superset. Partial laterals & full range laterals.

Partials – Heavy. Continuous. Bottom range. Approx 25 reps.

Full – normal reps. 8-12.

3 rounds.

BICEPS:

Dual low cable curl 3 x 10-15
SA high nautilus curl 3 x 12

Got home had my post workout and had a nap, then finished off some client work and just got back from taking arnie out round the local lake. It’s nice now the evenings are getting nice and warming up!

We have booked to go away next Monday for 4 days whilst our new kitchen is being fitted. So we can concentrate on work, and having a little chill time. Other than travelling abroad for bodybuilding shows we haven’t been away on a beach holiday together for 5 years so 4 days in the sun whilst still training and doing work will be well needed!

Peace & love

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[Nathan]

Hey bud there is no conclusive evidence that states excessive masturbation lowers testosterone or blunts muscle growth.

There’s so many variables that will override you bashing one out multiple times a day.

Nutrition, progressing your training, sleep, supplementation etc etc

Whilst test levels do increase during sexual activity and orgasm there’s no data showing long term reduction.

As Kuba states this all depends….if your doing that much it’s taking away from your training and eating time then this could be an issue.

If not crack on!

5 times a day as Louis states are rookie numbers!

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[Nathan]

A pretty shitty (literally) 24 hours Ive had a stomach bug which has had me not keep anything in for the majority of the day, and be back and forth to the loo. which drained me a little today. Still got some steps in with Arnie & Pheebs and i didn’t get caught short.

Had 2 clients over this AM for in person check ins as peak week starts tomorrow as I have 3 clients competing this weekend and 4 next weekend so a busy show season gets underway! We have had 1 win and 3 runner ups from the first 3 shows of the season so a great start for the team and we are hoping for some more silverware this weekend! This will be our most successful competitive season to date in terms of the number of clients competing and Im buzzing for everyone involved!

See how I feel tomorrow Ive managed to keep 2 chicken and rice meals in this last 3 hours so hopefully we are on the mend!

Peace & Love

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[Nathan]

Legs today at s20 they had a Dj on so it was busy and atmosphere was great!

Session was simple and effective.

Lying ham curl

Start light 20 reps
Keep increasing weight and perform 20 rep sets until you fail at approx 15 reps
Rest pause to 20
Increase weight
Double rest pause to 20

Leg extension.

Normal speed reps. Brief squeeze at top. Pick a weight that will allow failure at around 30 reps.

Then do 100. Take 10sec rest pauses until 100 have been completed.

If you do this properly you won’t feel like you can do anything else!

Leg press.

Normal reps. No lockout. deep. Build up to a HEAVY 10

drop set until 100 reps have been completed.

Only 1 plate per side can be taken off per side each drop.

We did 5 sets of calves to start & 3 sets of adductors to finish.

I’ve been pretty rough all evening with a dodgy stomach I hope it’s just a little bug but pheebs had it last week and Ive had a few clients come down so hopefully it passes!

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[Nathan]

Good luck brother 👊🏼

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[Nathan]

Afternoon guys!

Push with Christian Chapman today, took him through one of my higher volume push sessions.

CHEST:

1. Pec dec

Set 1. Normal reps. 8-10 reps to failure.

Set 2. Decrease weight. Approx 12 reps to failure.

Rest 10sec. 3 reps. Keep repeating until reps drop to 2 or less.

Set 3. 6-8 reps. On failure hold stretch for 20sec. Drop set with 2-3 weight drops, holding stretch for 20sec at each failure point.

2. Nautilus flat press

Set 1. Normal reps. 8-10 reps to failure.

Set 2. Decrease weight. Approx 12 reps to failure.

Rest 10sec. 3 reps. Keep repeating until reps drop to 2 or less.

Set 3. 6-8 reps. On failure hold stretch for 20sec. Drop set with 2-3 weight drops, holding stretch for 20sec at each failure point.

DELTS:

1. Atlantis Machine lateral raise.

Top range partials. 10-15.

Rest 10sec. Increase weight.

Full reps. 8-12.

Rest 10sec. Increase weight.

Bottom range partials. 20-25.

3 sets

2. Lying cuff laterals

3 sets to failure with partials 12-20

Rep range

ARMS:

1. Superset dual low cable curl & cross body tricep extension

Both movements:

Strict but pumping reps. 20-25.

3 sets

Also just got off a zoom with cal and we have covered bloodwork and set the starting dose of the stack for the next phase which starts Monday.

Stack adjustment will be:-

Test Cyp 600mg/wk
Primo 400mg/wk
Parabolan 100mg/wk

GH 6iu daily split 2/2/2
Lantus 20iu
Novarapid 10iu 5/5
T4 100mcg
Proviron 25mg

We have room to push to around 1700mg and above but Im responding well off lower doses more than ever, So we are happy with this initial bump, and we have runway to make some nice progress over this next few months!

Peace & Love

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[Nathan]

Hey Buddy, Your in a contest prep…..The aim is to get peeled. I dont think you should be over analysing where your optimal E2 levels need to be at 8 weeks out. Just get peeled. stop adjusting your stack get the primo back in, As you get closer to stage to achieve the look required E2 will need to run low. Not in the dirt, but alot lower than this. Mines around this currently (247) in off season and usually runs higher. I agree with Jordan entirely

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[Nathan]

Rest day today and a busy one as always!

Sports massage with jay 6:30am followed by a busy day of check ins and peaking strategies for clients coming into the last couple of weeks leading into shows. With daily check ins now.

Me and pheebs got out the house and went for a coffee to do some work for our website and company.

We have written a new contract for our coaches working under us. Plus some bios and service information for our website

Then we took Arnie for a walk!

In for push with with Christian tomorrow!

Peace & love

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[Nathan]

What is your current training split Nathan?

Hey Bud Im currently running:-

Chest & tri
Back & bi
rest
Legs
arms & delts
back
rest

I will auto regulate where i place legs depending on feel. I am currently liking this set up with a different emphasis around each session. I will nail something down now I am back into full flow post hernia op!

Hope your well bud

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[Nathan]

Yes a little. You have 2 weeks of digging in to be done here buddy.

Carbs can come down on TD just go pre & post and just protein or protein fats every other.

NTD pro/fats only

Adjust cycle drop test to 250mg up masteron to 5/600mg

Are you taking any fat burners?

What’s NTD cardio 70 mins 40/30?

There’s a lot can be done in 2 weeks you just gotta dig in here

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[Nathan]

BACK & biceps today….great session. And lots of work on the laptop just catching up since Sweden which rest day tomorrow will sort that!

Stiff arm pull-down
Normal reps. 8-10 reps. Start light. Increase weight each set. When you get to a weight that you fail on 10 stick with that weight. Keep performing sets in the 8-10 range when reps drop to 6 or less drop set to 30 reps.

Hammer strength row
2 arms together. Drive back. Control down. 12-15 reps.

4 sets.

Set 5. Increase weight. Perform single arm. Rest pause to 25 reps.

Barbell row.
Drive up. Control down. 6-8 reps.

Rest 10sec. Reduce weight.

Approx 15 rhythmical reps concentrating on contraction.

3 sets

DB shrugs.
Contract hard for 1sec. Control negative. Hold stretch for 2sec. 8-12 reps.

4 sets. On final set when failure reached hold stretch for 10sec. Blast out as many reps as possible – do this twice.

REAR DELTS:

Rear delt machine.
Normal reps. 25 reps. Increase weight. 15 reps. Increase weight approx 8 reps.

3 rounds.

Rear delt bent over rows.
Very wide grip pulling towards neck. Pumping reps. Pick a approx 15 rep max weight. Rest pause to 50 reps.

SA preacher 4 x 12-20

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[Nathan]

Evening guys!

Chest & triceps today session went as follows:-

CHEST:

1. Atlantis incline
Drive up. 3sec negative. Slight pause at bottom. 8-12 reps.

3 sets. Final set drop set with 2 weight drops.

2. Nautilus flat press
Sets 1&2. Heavy but controlled. Approx 6-10 reps.
Sets 3&4. 2sec up. 2sec down. 10-15 reps.
Set 5. Weight of set 1. Normal reps to failure. Rest pause to 15 reps. Half weight rep to failure, including partials.

3. Incline cable fly and flat machine press.

Fly – pumping reps. Approx 15-20.

Press – drive up. 5sec negative. 7-10 reps.

3 rounds. Final set of flys rest pause to 30. Final set of press drop set to 20.

TRICEPS:

1. Overhead tricep extension.
Squeeze up. 3sec negative. Hold stretch for 2sec. 8-10 reps.

3 sets. Final set rest pause to 20 reps.

2. Tricep pushdowns (or pushdown type machine).
drive down. Squeeze lock out hard. Control up.

Set 1. 8 reps on each.
Set 2. 12 reps on each.
Set 3. 16 reps on each.
Set 4. 20 reps on each.

After set 1 keep same weight and rest pause to reach target.

3. Floor skulls.
Drive up. 4sec negative. 2sec deadstop. Approx 8-10 reps.

Half weight. Pumping reps to failure (no deadstop)..

3 sets.

I’ve been absolutely smoked since I got back from Sweden with lack of sleep.

Got up at usual time and went across to have my bloods done with Eval, then drove straight to the gym.

had a 2 hour nap after gym then I’ve caught up with work!

Pull tomorrow!

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[Nathan]

I’m well and truly nakerd!

I have had maybe an hour in naps since 5:30am Sunday morning so I’m off to bed!

I stayed up through the night as I had to finish some check ins and then get to the airport for an early flight. I landed at 8:40 but didn’t leave Gatwick until 12:40 because my dad was picking me up so I left the car at home. But he got stuck in a massive traffic jam and ended up doing an 11 hour round trip bless him!

Luckily I had my TBJP cream of rice and isopro with me to keep my going!

Back to routine tomorrow

Peace & love

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