[Nathan]

I think an upper lower split would well here buddy

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[Nathan]

Green veggies buddy

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[Nathan]

Morning guys! Just about to get in my Uber to the airport home. Great weekend in Sweden with clients and the pro coach team, as well as seeing so many other UK athletes and other great people in the industry.

Im tired I haven’t been to sleep as I was scared if not waking for my flight so I caught up on check ins from the weekend and Im up to date for Monday now! So all I need to do is sleep and do some work Monday get an early night and get straight back into my routine hopefully!

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[Nathan]

Good evening from Sweden guys!

So a double post really as didn’t post yesterday Friday, due to it being a crazy busy day!

I travelled down to Gatwick from chesterfield at 3am yesterday morning which is approx 3 hours, i flew at (am and landed in Sweden at 1pm then uber for an hour to my hotel with Cal and Hannah. Dropped my bags off and went straight to the gym to meet my client Vetle for our last pump session and some posing rounds for me to have a look over him to peak for the show today. He was instantly more relaxed when i arrived which was so good to see, We did a steady 15 minute walk on the treadmill and then an upper session just filling the muscle with blood and to push some carbs around. We weren’t holding back on food or water approx 600g in for the day and 6 litres water 10g salt. He was under heavyweight AM weight at 101kg but approx 103 on the gym scales when i arrived. I wasn’t bothered about him making weight and affecting the look by holding food and water back as He is going to be a super. So the aim was to peak for the look not the weight.

We must have nailed 10 rounds of posing and ate 1 more meal went to the registration and waited for a good 2 hours to weigh in 101kg so the posing rounds worked he was getting drier by the hour. So we pushed a little more fullness the last 2 meals.

resulting in the best look to date this AM he went on to win the Novice class of 6 and take 2nd in open heavyweights to the overall winner so a very good day at the office!

we planned the protocol for tomorrow which is for experience so we have pushed for fullness hard after the show and experimented a touch with the look.

I came back to the hotel and did a few check ins then went for dinner with cal, zac, ross and Hannah had a great chat and a good laugh really enjoyed the weekend exactly what I needed. And has truly lit a fire for competing and coaching. So privileged to be able to travel and do what I do.

The show in sweden is fantastic and im excited for another top day tomorrow I have athletes competing back in the UK too so i will be up early for peaking them too!

Peace & Love

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[Nathan]

Rest day today, a very busy day of client work today. With normal check ins and clients getting ready for shows over the weekend. A couple of new starters set up, also getting myself organised for Sweden tomorrow!

Up at 2am to travel to the airport! Flight is 9am but 3 hours travel and 3 hours before the flight so I can be settled in the airport for an hour to do some check ins.

Looking forward to the weekend in Sweden! The show will be awesome, and will be a great experience for my client and it’s all about experience as a coach peaking a client in person.

I have another client competing back in the UK this weekend so he has been round for in person this evening so we have everything nailed down for the next few days!

Peace & love

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[Nathan]

I would always prefer cooking – it takes 2 mins to scramble them in pan or micro or even an omelette, then take with you in tupper-ware

Cooking them as Hilly states improves nutrient absorption and digestion, and as megs states will eliminate the possibility of any salmonella it is very rare but It’s not having any sort of food poisoning.

if its a time thing just blend whey isolate and a fat source, oils, nut butter etc

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[Nathan]

Legs today at s20 another great session in the books!

calf press x 3 sets
10 reps to failure
hold stretch for 15 seconds
reps to failure
hold stretch for 15 seconds
reps to failure
hold stretch for as long as possible

SL ham curl x 3 L/R
3 sec concentric, 3 sec contraction, 3 sec negative 6-8 reps (last set normal reps to failure)

Lying ham curl x 2 sets
drive up contract hard, 6 second negative 6-8 reps

straight into seated ham curl superset approx 20 pumping reps to failure

adductors x 3 sets 20,15,12 + TDS

Leg extension x 4 sets
set 1 – 30 pumping reps
set 2 – increase weight 30 reps
set 3 – increase weight as close to 30 reps as possible (failure)
set 4 – increase weight Rest pause set to 30 reps

leg press
3 second eccentric, 1 sec in the hold drive out no lockout
set 1 – 20 reps to failure
set 2 – Rest Pause to 30 reps with same weight

Give it a try!!

Peace & love

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[Nathan]

Back & biceps today for the JP site! was good to get back in and get something filmed so hopefully you can take something away from my session 8 weeks post hernia op!

As Ive been asked my NTD diet set up is as follows:-

M1
250g salmon
130g jasmine rice
150g fruit

M2
200g chicken/turkey
130g jasmine rice
8ml mac nut/cocnut oil
150g fruit

M3
130g COR
60g Whey iso
100g banana
20g 90% dark choc

M4
200g chicken/turkey
130g jasmine rice
25g raisins
8g cocnut oil

M5
200g fillet steak
500g potatoes
150g fruit

M6
150g oats
50g whey iso
150g fruit
20g almond butter

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[Nathan]

Hey Nathan can you post your non training day diet please

yes of course buddy bare with me

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[Nathan]

you can 100% push a little more. Take it steady another 7-10 weeks if appetite doesn’t stall, digestion, recovery etc theres room for more here buddy 40lbs up in this push would be a great result

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[Nathan]

How much activity are you doing? whats your body composition like? Its definitely time to do something as once this is an issue and digestion is shot. The push has ended. Anything on top of this is unproductive buddy

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[Nathan]

Push day today….

Great session feeling nice and full. Pec is feeling ok. I’m just making sensible choices with machines that feel good and loading.

Had some pics took this evening at the giants gym for some client coaching merch. So a busy day!

Filming tomorrow for the site so time to get some rest

Peace & love

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[Nathan]

Rest day today.

In person client check in. Then we took arnie for a long walk round Gedling country park to see friends a good 90 mins he loved it! And found a little lake to swim in! So he needed another bath!

Me and pheebs had a Sunday roast as our off plan which was very nice.

Food has been upped today from cal. And GH has increased to 6iu daily

New macros & cals are

TD 6651 kcals
Pro 452g
Fat 87g
Carb 1015g

NTD 5194 kcals
Pro 365g
Fat 98g
Carb 713g

Test cyp 300mg
Primo 150mg
Proviron 25mg
T4 100mcg
GH 6iu split 2/2/2
Lantus 20iu
NR 5/5iu

Bloods done Thursday and then we will start ramping up the drugs. I’ve never gone over 2g total AAS and I’m holding 335lb comfortably with 450mg total.

First time I’ve gone over 4iu GH and I’ve never ran more than 5iu pre and post Novarpaid. So I would hope there some runway for growth over the next 20 weeks.

Food is going down but when your eating 1000g carbs daily it’s never easy so I’m not gonna say it is. I just see it as my job. I don’t want to do it. I just do it.

So on we push. The quest for some more
Muscle is still on.

Peace & love

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[Nathan]

Something a little different again today. Nice and intense. Back was blown up! And thoroughly enjoyed the session! Back to the laptop to watch my client take 2nd in Norway classic open class we know what we need to do to improve for next week! Then it’s back into the grow room!

Session went as follows

SA nautilus pull-down 3 x 12

T-bar row.
Heavy. Drive up. Control down. 2sec deadstop on floor. 8-10 reps.

Rest 10sec. Reduce weight by half

Strict reps pumping reps to failure

3 sets

Semi supinated mag pull-down:

Drive down to upper chest. Contract hard. Control negative. Get a good stretch. 8-12 reps.

3 sets. Final set rest pause to 20 reps.

Low pulley row:

3 x 12 reps.

Final set 50 rep drop set

Single arm MTS row:

2 second Deadstop Approx. 6-10 reps to failure.

Reduce the weight by approx a third and perform controlled reps to failure. All on the same arm, repeat other side.

3 sets

Ya dun know!

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[Nathan]

Pull today!

Great session and really enjoying the mix of volume and intensity techniques within these session. Feel very full from these sessions. Im still log booking and trying to beat my main lifts. But just getting in the gym and enjoying everything. Hernia seems to be about 95% now in terms of bracing, 7 weeks tomorrow since the op and 7th week on my cruise with bloodwork booked next week. Then we shall start ramping things up a notch. session went as follows:-

SA reverse bench pulldowns 3 x 12 L/Rwide mag pulldown 1 x TDSSA hammer iso lateral row 1 x TDSclose low pulley row 1 x TDSblock pulls 2 x 10chest supported upper back row 3 x 12rear delt fly superset 3 x 15 each

all exercises had 1-3 feeders to find working weight all TDS were taken to failure on each point, the straight sets were taken to that rep range within 1-2 reps of failure with 60 to 90 seconds rest

legs tomorrow!

Peace & love

What does TDS mean?

[/quote]
Triple drop set

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