[Nathan]

DAY 13 HERNIA RECOVERY

Today i went back to the gym and had a light session. arms & delts and it felt great. So tomorrow i will try some light cable back work and see how that feels.

Todays session

cross body extensions x 4 sets 15-20 reps

dip machine x 4 sets 20 reps
SA overhead extension x 3 sets 15-20 reps
SA preacher x 4 sets 10-20
SA high curl x 4 sets x 12-20
seated crucifix laterals superset with rear felt machine 4 x 15-20

Felt great to just move some blood around!!

Peace & Love

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[Nathan]

Correct hilly. Apologies bud I did it the other way round Hopefully you’ve not done your shot! 😂

Divide the amount your dosing weekly by the amount of mg/ml

200/300 = 0.66ml per week

Half that 0.33ml

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[Nathan]

DAY 12 HERNIA RECOVERY

2 decent dog walks today and 20 mins spin bike. Midsection seems to reducing in inflammation daily I am very tempted to try some light work tomorrow at the gym just to get some blood moving around again. Just some arm and delt work so i don’t have to brace too hard. Its still tender to touch which i feel will be the case for another 10-14 days as the wound heals.

Peace & Love

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[Nathan]

Kuba and Jordan have hit the nail on the head. Even advanced bodybuilders still struggle with knowing what true failure is.

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[Nathan]

Hey bud I use the SBD 5mm and there very good. Just the right amount of support and elasticity

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[Nathan]

DAY 11 HERNIA RECOVERY

Basically the same again today, swelling is reducing daily. The wound is healing pretty fast. Ive been able to hit a few poses comfortably today. So im happy. Daily progressions!

Had a great business call to upgrade the customer journey and sort a website for our coaching business, Also put a deposit on a little blue staff bitch today.

Very busy period but also love how things are progressing!

Peace & Love

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[Nathan]

How much are you running? I dont see a need to come off without knowing more?

Whats your cardio at?

Health supplementation

Do you have or ever had a blood let?

Cardio at a decent intensity consistently, with the right supps in place, and maybe a blood let will keep your levels in a better range

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[Nathan]

The guys have nailed this – Standardise form, tempo and take that to failure. If recovery allows then the odd Rest pause is fine as long as this is logged and recovery capabilities allow for it

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[Nathan]

DAY 10 HERNIA RECOVERY

Cardio this morning, and a 40 min walk with Arnie. Im averaging around 6-7k steps daily with 20-30 mins CV in this phase – Client work is busier than ever so I’m sat at my laptop more than normal.

My belly button looks a lot tidier than previous but still is swollen and looks like i have an out currently which worried me. But i have done some reading and this is perfectly normal for a good few weeks even a couple of months for the umbilical line to settle.

I was able to pull a semi vacuum today for the first time and hit a few poses. Still a little tight in the stretch but im happy with progress.

Off for sushi with Pheebs and our friends and god kids soon. Just writing my to do list for tomorrow which gets bigger every Monday!

Peace & Love

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[Nathan]

Evening guys!

Day 9 hernia recovery.

Felt better today but I still have hiccups honestly it’s done my head in it’s been nearly 2 days and having hiccups and a hernia isn’t a good combo. Probably got 3 hours sleep.

Plenty of client work and an in person check in.

30 mins cardio & a dog walk

Plus we maybe looking at a new dog a friend for arnie

Peace & love

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[Nathan]

Evening guys!

Day 8 hernia recovery.

Felt a little under the weather today don’t know if I did a little much yesterday. But had a banging headache all day plus hiccups haven’t stopped since 8am 😂

Still got a walk in and my cardio.

And all client work, ready for an early night and hopefully I feel better with no hiccups tomorrow

Peace & love

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[Nathan]

I agree with the guys above. I’ve just always used a pump product when training at night pumpage has been awesome for me!

Just get focused on the job at hand, decent playlist on…

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[Nathan]

Evening guys!

Day 7 hernia recovery.

Same again today cardio and steps.

I also took my dressing off and had a look at the wound. It looks weird. So I don’t know what to expect visually until the swelling has gone down. Still looks like a big outy….but the scars very neat.

Client work as usual and some great things happening on the team.

Call booked with a website developer and media/marketing team for next week to ensure we are stepping up with our business

Peace & love

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[Nathan]

If you are that smashed from the session it’s affecting your next sessions. Then maybe doing too much volume.

It’s about getting the most out of the session possible that you can recover and progress from.

Maybe pop your session in here so we can look at your volume

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[Nathan]

Evening guys!

Day 6 hernia recovery.

Another day of progress!

2 x 25 minute walks with Arnie and the pace picked up nicely today.

Tomorrow 20 mins cardio + 2 x 25 min walks will be standard.

Met 2 friends/clients today for a coffee and a catch up in between client work.

Movement has increased again today and I feel more comfortable again with braving through the core.

I’m expecting a decent recovery

Food has been:-

M1
250g salmon
100g Jasmine rice
150g fruit

M2
100g COR
150g fruit
20g dark choc
60g whey iso

M3
200g fillet steak
500g potatoes

M4
200g turkey
100g pasta
1 slice sourdough
150g fruit

M5
200g beef
300g potatoes
2 brioche buns

M6
130g oats
150g fruit
20g almond butter
60h whey iso

Peace & love

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