[Nathan]

Bert busy day today and just got in bed….yes at 8:30pm

My check in, Cardio then followed by 2 in person check ins, then a new client starter.

Had some Botox 😂 then took arnie out for an hour with Pheebs and went for a coffee

Few more laptop bits then literally bed time for a big week to start!

Peace & love

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[Nathan]

I wouldn’t recommend using a blend. I never trust the ratios

What I have done in the past is buy my compounds separate from the same trusted source

Buy a spare 10/20ml sterile vial. Draw all my shots out for the week and self mix

Then micro dose daily

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[Nathan]

Appriciate the diet updates. You think Performance Fuel could be a good replacement for Sustain and Eaas a good replacement for MPS Max?

I am quite lean now at 85 Kgs only at 5’6 so I am thinking of using somewhat the same setup for my growing phase soon but at 3500 calories.🙂

100% I use performance fuel also it’s a fanatic product and the new peak aminos are also perfect

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[Nathan]

2lb drop after legs which is the norm. And a great back & delts session in the books.

SA pull-down x 3
SA cable row x 2
Mid/upper back row x 2
Upper back pull-down x 2
Rear delt cable flyes x 2
DB torso supported laterals x 4
SA cable laterals x 2

A great day of client check ins. And a burger 🍔 on the cards tonight for me and pheebs and a film.

Tomorrow is cardio client set ups and check ins and a nice dog walk

Peace & love

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[Nathan]

Legs went down today.

Great session. But also an indication of what I have the ability to run for a successful phase during the next push at this weight.

Arsenal hack was in today as opposed to arsenal leg press and it felt a little heavy on the knees. 7 plates for 8 there was more there but battles through some knee pain . 5 plates for 18 and the same again. As opposed to leg press with zero knee issues. So we will try the Atlantis again and the pendulum to see if these feel better on the knee next time on this rotation.

Other than that strength significantly up across the board and balance was a lot better on split squats! 44’s for 20 & 15 we’re the devil. But hit the spot!

Up again in weight today 343.2lbs seems to just want to go on currently, without much pushing!

Peace & love

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[Nathan]

Sounds 100% like you need to run a devolume for sure. If not a few consecutive days off.

You may need to assess your volume in your current set up too. And what is your current split, output, calories? And current physique pictures?

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[Nathan]

Clare has covered all bases here.

We should be still looking to take progressions with standardised form. Regardless of the phase. The only consideration is auto regulating volume the deeper you get into the phase to fall in line with recovery. I wouldn’t be increasing volume. Minimum effective workload if your getting stronger, keep assessing and make adjustments as needed

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[Nathan]

Rest day today!

343lbs this AM the little bump up in food has had an immediate affect and have surpassed all time weight. Which is not the aim necessarily. But its wanting to increase relatively easily!

Work neatly boxed off today. So have done a couple of hours of learning. Before i finish my last check ins

Taken Arnie for a walk, tried to descale the coffee machine which isn’t going to plan at the minute. Ready for legs tomorrow

Peace & Love

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[Nathan]

Current training day food set up

M1

250g salmon
125g jasmine rice
150g fruit

M2 pre

125g COR
100g banana
20g dark choc
60g performance iso

Pre shake

50g sustain
5g creatine
11g MPS max
Pre of Choice

Intra

50g sustain
5g creatine
22g MPS max

Post shake

50g sustain
60g performance iso

M3

200g fillet steak
150g jasmine rice
+75g carb from fruit/bagels/jam/pancakes

M4

200g turkey
150g jasmine rice
150g pineapple

M5

200g fillet steak
500g potatoes

M6

250g 0% yoghurt
150g fruit
30g performance iso
100g granola

6500kcals

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[Nathan]

Busy morning with check ins and a meeting setting up a posing workshop for one of the 2bros shows this year,

Then on to train push, great session, connection and strength both in a nice place for a session that can frustrate me with progressions with my shoulder, but today was good.

Had a post workout massage with RNR then back to the laptop to crack on with some more Check ins!

Rest day tomorrow then in for legs Friday!

Peace & love

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[Nathan]

You sound as though you are taking all the right steps in terms of self education to become equipped to do so. You cant beat practical application. So i would start taking some clients FOC who want to embark on their fitness journey. This way you can start building a portfolio of work.

You dont need any legal qualifications, but i have always had person liability insurance since becoming a PT which i pay monthly, and lans should also have a disclaimer

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[Nathan]

Hi Nathan. I don’t post here often, but I am in here almost daily reading all your stuff. I am trying to learn as much as possible while planning out my 20 week growing phase in 5 weeks time. I see that you start your doses at a certain amount and increase it over your growing phase. I find this very intriguing and I want to try that approach myself.

What is the main factor for deciding to up the doses? Is it planned ahead, or when body weight stalls? And how do you juggle this with food intake, when deside to not escalate AS and rather up the food etc?

I hope my question makes sense and sorry if you explained this in detail allready and you have to repeat yourself 🙂

Hey buddy of course,

So we want to create a runway for progression and also limit exposure at peak dose to limit detrimental affects being on a higher dose for a long period of time.

I like to work at a peak load exposure dependant on experience and how advanced you are as a user at 15mg per kg of bodyweight.

example 100kg male max dose 1500mg per week. But we would get there by starting maybe half that dose and have incremental jumps over the 16-20 week cycle

example starting dose would be 750mg 4 weeks later increase by 250mg (if bodyweight, recovery and strength progressions start stalling, 4 weeks later another 250mg be added to 1250mg) same applies only if required. Then the final escalation i like to run for 6-8 weeks before return to a baseline level of Androgens which may be TRT+ dosage.

Theres no right or wrong way to do this. It all comes down to body composition, recovery, performance, appetite they all go hand in hand and can be adjusted as needed to keep progressing sensibly through the push.

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[Nathan]

Rest day today!

341lbs this AM joint highest weight I’ve every been in the morning. In far better condition than previous with plenty more room to push AAS & food. Which gives me a lot of encouragement that we have added muscle and we will have a very successful back end of the year to solidify new tissue

Cardio boxed off this AM and to say it was a big session yesterday i don’t feel too smashed. So recovery is good. Ready to go again tomorrow

Client work boxed off early doors, then a nice walk round the local lake with Pheebs and Arnie and called for a coffee.

Time to chill and watch some TV this evening

Peace & Love

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[Nathan]

Great pull session today along with a busy check in day and all clients are smashing it! Exciting season ahead! Session went as follows:-

Seated calves x 3
Lying ham curl x 2
SLDL x 2 PB on both sets
SA pull-down x 2
SA row x 2
Rear delt row x 3
Cross body extension x 3
SA push down x 2

Finding my groove with the pulls now! Kind of gutted I have my op in 2.5 weeks as training is flying! But I know I’ll be back up and beyond in no time

Peace & love

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[Nathan]

Have you got some current physique shots? My initial thought is your overthinking your training split too much.

upper/lower or PPL would be my preference unless at 2 years in your at a level where a more specific split would suit

But at the end of the day theres no perfect split, no right way or wrong way to programme this. Enjoyment is first! then something that is going to fit your lifestyle, goals and recovery capabilities

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