[Nathan]

Delts & arms today at s20

Great session. A very busy day of client work today, getting clients ready for upcoming shows, and also providing information to our marketing guy for our new website.

Session went as follows

DELTS:

1.Dead-stop press on a machine.

Start light. Sets of 8. Control the negative. Deadstop for 2 secs. Drive up fast. Add 10-15kg each side and keep performing sets of 8. Once you reach a weight that a 9th would be impossible.

Perform 3 hard sets with this weight. On the final set perform a 50 rep drop set. Reducing the weight as many times as necessary to hit 50.

2.Lateral raise.

1st set 30-40 reps to total failure
2nd set. Increase weight. Approx 15 reps to failure.
3rd set. Increase weight. Approx 6-8 reps to failure. Immediately drop to weight from 2nd set and rep to failure. Immediately drop to weight from 1st and rep to failure. Immediately increase weight from 3rd set and perform as many bottom range partials as you can.

3. Reverse pec dec.

As lateral raise:

1st set 30-40 reps to total failure
2nd set. Increase weight. Approx 15 reps to failure.
3rd set. Increase weight. Approx 6-8 reps to failure. Immediately drop to weight from 2nd set and rep to failure. Immediately drop to weight from 1st and rep to failure. Immediately increase weight from 3rd set and perform as many bottom range partials as you can.

ARMS:

1. Superset dual low cable curls & rope tricep pushdowns.

Both movements:

Strict but pumping reps. 20-25.

When reps drop to 15 rest pause to 30+.

2.E-Z bar curls supersetted with DB skull crushers.

Approx. 10 reps each exercise.

4 second negatives on the curls.

On the skull crushers, 3sec negative and don’t snap the elbows and contract hard for a 2 count at the top.

4 supersets. On the final set of each exercise rest pause to approx 20 reps. Taking 10sec pauses.

Fast paced enjoyable session!

Busy weekend ahead! Hope you guys have a great one

Peace & love

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[Nathan]

Morning guys legs at Musclefactory a little different

Legs

Seated calves – 100 reps RP set

Seated ham curl x 2
4sec down 3sec up 6-8 reps.
Rest 10sec. Increase weight.
Drive down, 4sec negative, 2sec dead-stop 6-8 reps.
Rest 10sec. Reduce weight to part 1
Bottom range partials. Approx 20 reps

Leg extension x 2
4 sec up normal down 6-8 reps
Rest 10 secs rest increase weight
Drive up 4 sec negatives 2 dead stop 6-8 reps
Rest 10 secs reduce weight to set 1
20 bottom range partials

Leg press x 2
5sec up. Normal down. 8-10 reps.
Rest 10sec. Increase weight.
Drive up. 5sec negative. 2sec hold at bottom. Approx 6 reps
Rest 10sec
Blast out approx 10 reps.

Hack squat TDS – 10/10/10

Adductor – RP x 50

Great session! I do like changing things up sometimes and the new training style
Is challenging me, i feel fuller, and my
Joints are feeling fresh as I’m down on load a touch. But I’m taking every set there as always.

I had a later night last night after DNFM as we trained a-bit later 2pm and I couldn’t come down. So I didn’t switch off until midnight I watched the Boston marathon bombing documentary which was great. And stayed in bed until 7.30am today.

It’s rest day so I have time to just blast through work and chill and then take the dog in a nice long walk.

Have a good day guys

Peace & love

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[Nathan]

I have a client doing a shoot this weekend (saturday) who’s in prep 8 weeks out so she’s lean but not ready yet. So this week as changes were made this weekend with a small reduction in food we will keep cardio the same but I have removed taxing cardio and just popped in incline treadmill until thursday when we reduce slightly then just go steps friday and saturday at 10k to drop a little inflammation. we may give her a little food friday but nothing crazy and then saturday will just be NTD food as normal. water/sodium will remain the same. Back to work Sunday to carry on the dig! if they look good now theres literally nothing to do other than have them fresh and ready so reduced output maybe a small increase in food and thats it

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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/R
wide mag pulldown 1 x TDS
SA hammer iso lateral row 1 x TDS
close low pulley row 1 x TDS
block pulls 2 x 10
chest supported upper back row 3 x 12
rear 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

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[Nathan]

Pull today!

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[Nathan]

Bish has given great advice here, for me as with any muscle I would wait 48-72 hours to see the extent of the injury and then assess. Depending on the severity I would start literally at banded work AM and PM 5 x 20 reps just to promote bloodlfow

Do this daily for the first week.

Then you can see where you are for minimal loading. Start as bish states with some banded work and activation work, then a lat focused movement first pull-down or row to get the lats fired up.

Do not push the load or failure until you feel 100%

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[Nathan]

Push day to day!

Pec dec 4 x 12
Nautilus flat 1 x TDS
Atlantis incline 1 x TDS
Flat press 1 x TDS
Cable crossovers 3 x 12
SA laterals 20,15,12,10 TDS
SA tricep ext 20,15,12,10 TDS

Great session again, ready to hit the sack with tonight ready for pull tomorrow

Peace & love

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[Nathan]

CV burn is legit I hope they bring it back it was my go too in prep!

For fat loss in prep I always have my yohimbine & CV burn first before cardio

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[Nathan]

Happy Easter guys!

Today was back day,

SA nautilus pull-down 4 x 12
Close mag pull-down 1 x TDS
Chest supported TBAR 1 x TDS
Wide pull-down 1 x TDS
Bent over row 3 x 10
SA machine row 6 x 4 muscle round

4 sets preacher curl to finish. My back felt great, I’m Enjoying the training I’m working hard. AlI I could Ask for really.

Caught up on some work this afternoon. Ready for another big week in the books!

Push tomorrow!

Peace & love

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[Nathan]

Just home from the first pro qualifier of the year and the bikini and men’s physique pro show! Great show today and great standard across all classes

Long day but the more you watch the shows in person the more experience you gain. And Yo Homie! More data you can take for yourself and your clients.

Have a great Easter weekend people

Peace & love

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[Nathan]

Yes bud we need more info and being honest mirror shots can be deceiving have you not got a tripod or someone who can take consistent photos for progress.

I agree you seem to be leaner definitely in the pic with no writing. If this is the same weight. So I would assume more muscle.

It seems strange if you have progressed your lifts but haven’t taken body weight up over 8 months? Or have you and come back down.

If your natural and you haven’t Increased calories or taken bodyweight up consistently or this time then muscle won’t just magically appear. You may have just got better at executing the movement patterns.

There’s a lot more information we would need to understand about your lifestyle and set up to make an accurate assessment buddy

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[Nathan]

Arms & delts today after a nice rest day. Great session. High volume something a little different will throw an arm day in as and when I feel. As I’m resting tomorrow and then back in for pull on Sunday!

lots of laptop work. New starters and bringing people in for the last few weeks leading into the comp season!

Up early tomorrow to travel down to the first pro qualifier of the year.

Peace & love

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[Nathan]

I agree with the guys above, but also a question regards recovery on your arms,

generally arms can take a touch more volume and have the ability to recover quite quick. So you have to consider your training set up?

Is volume too much in those sessions that’s impacting recovery? They can be trained hard with low volume more frequently as Clare suggests.

What’s your nutrition set up like?

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[Nathan]

Great session today! First part of the week off to a flyer!!

Rest day today well needed I was smoked but buzzing to be back in tomorrow.

Started with a sports massage at 6:30am followed by a busy day at the laptop. And a dog walk!

Finalised the kitchen after a long time sorting a few bits with workmen so hopefully should be in within the next few weeks!

Booking Flights to Sweden tomorrow for
The NPC show which my client is in! So I’m buzzing for that one.

Peace & love

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[Nathan]

I agree with hilly I would look at lowering testosterone to 300mg and retest.

Low SHBG can result in skin issues which is going to happen when taking AAS so it will more than likely be a stack adjustment and bloodwork monitoring

DHEA being out of range can also cause skin issues too. So it’s trying ti find a sweet spot hormonally here bud by the sounds your doing everything else right

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