[Nathan]

Been a hectic couple of days with a newborn, we’re defo not in a routine just yet. It’s been an amazing couple of days. Very little sleep but it’s worth it

Did my rehab at like 10am and 9pm which is mad but I’m getting it done.

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[Nathan]

Couple of days away from the log guys as pheebs went in to labour early Sunday morning 5am and we had our 1st baby girl Sunday night at 10:30pm

It’s a feeling can’t actually describe. Phoebe was amazing, so we had Monday in the hospital as they were making sure everything was okay to go home and we got home Monday night, so today was the fist full day at home together. She’s perfect.

Effie Rae styles – 8lb 1oz very healthy.

Back to rehab and an upper session today whilst we had visitors so I can get back into it. Medial knee still giving me some grief currently but I did all my work and ready to take some more progressions next week

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[Nathan]

The difference will be pretty minimal buddy! But I always put whatever brand my client is using in my database

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[Nathan]

Had a great session with Toby for my rehab Friday. Also 2 in person check in with clients competing this weekend, and a midwife appt with pheebs who’s now 2 days overdue.

Progress taken with my rehab but also a slight sticking point with a couple of exercises due to a slight niggle pain in my medial knee. Think it’s some instability and also lack of strength in tibial rotation at this stage. So we are leaving step ups and step downs for a while until I build a little more strength with weigh my shifts and pronation reps

I’m getting back into nailing my nutrition to the T from tomorrow I’ve been a little more relaxed and I need to dial it back in fully.

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[Nathan]

The guys have nailed it here what would be good would be to see you perform the movement so we can look at your form

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[Nathan]

Some more progress today on my rehab. Flexion and bike work. So I’m happy but not satisfied.

Tomorrow is my rehab session with Toby and we have the midwife and also an in person check in so will rest tomorrow as I have lots of check ins to box off and baby styles may come any second

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[Nathan]

Protein – bulk chicken, mince, tuna
Carbs – potato, rice, oats, pasta

Costco or somewhere like this is always good.

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[Nathan]

After a frustrating few days rehab wise I took a good step forward today. Got 8 mins total on the bike.

5 mins on the recumbant bike to start which is easier – then my rehab work which progressed quite nicely on sit to stands with just how it felt and strength. And the 3 mins in stationary bike which the gait is defo different and harder but I got the full rotation after a little pain but then got through 3 mins.

I am now in a position where I can probably get 5k steps in on 1 crutch.

And then 4 upper sessions a week with some SL leg work added on.

So I may put a little cycle in.

280mg/wk Test
525mg/wk Mast
70mg/wk NPP

GH stays at 6iu
T4 100mcg

MOTS-C 2mg on TD
SS31 1mg daily
SLU 600mcg daily

We go away in 13 weeks so I’d like to not resemble a marshmallow

Diet set up will be

300g protein
500g carb
75g fats

NTD will be the same but 50g carb less intra workout

5 meals a day

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[Nathan]

Nothing is needed. And for the majority not something we need to worry about. There are some benefits to adjusting resistance profiles with some movements based on where you have them in the session as Meg states.

But don’t confuse yourself with them.

Where is your leg extension in the session? And how many sets. With a leg extension on a prime I would normally go mid, the mid to lengthened.

Going short even early on would cause be aggro in the knees. And I like it to drop off just a touch as it gets shorter so I can really focus on the contraction

• This reply was modified 4 months, 2 weeks ago by  Nathan.

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[Nathan]

Upper and rehab later on today.

SA machine pull-down x 2
Low incline smith x 2
Flat press x 2
Upper back row x 2
SA row x 2
Pec dec x 2

Then my light day rehab…..

I think things are moving on the flexion side of things a little more, it’s slow and painful but it’s progressing.

Still feel a little pain and instability in the medial side of my knee. But seeing Toby Friday to go through some new exercises to correct this and build some strength to support that. It’s due to my lateral tenodesis procedure I think. Which is frustrating because I feel I can push a little more without this. And could be off crutches within a week or so if this wasn’t holding me up.

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[Nathan]

Happy Sunday great start to show season for the team 2 class wins in Scotland and narrowly missing out on the overall and PCA pro card. But great regardless.

We went to pheebs family this afternoon for an hour.

I went to the gym this evening for my round 2 rehab. I’m making progress but my knee has been sore and a little unstable today. As I progressed quite abit yesterday

Anyway on we push

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[Nathan]

Made some progression today with rehab for a full recumbent bike rotation. But some soreness afterwards as expected on the inside of the knee. So iced twice this evening and bumped peptides up. Still got to be careful but I am still seeking progression.

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[Nathan]

I’m in agreement with the team I prefer a hamstring curl to start

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[Nathan]

Another day being a cripple. Little progress today so we will take it. Also a midwife appt with pheebs.

I’m hopefully getting back in the gym for upper tomorrow. And then my first clients of the year compete this weekend!!

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[Nathan]

Hey guys. Been a hectic few days with pheebs being off we spent 7 hours in the doctors yesterday. Thankfully she’s feeling loads better today. I’ve not been to the gym since last Friday as she didn’t want me to leave her. That’s how bad she felt.

Not ideal me still being on 1 leg and rehab is very frustrating. I just want to be back moving as I want. And I can’t and I’m really trying daily and flexion is difficult to get past 90 due to the swelling and tightness around my quad and knee scar tissue.

Fucking frustrating. Gotta remember I’m still not 6 weeks post op. Once I get this swelling down and scar tissue starts breaking up I should be good.

Keep telling myself patience. You really do take the simple things like having 2 functioning legs for granted 😂

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