[Nathan]

Very productive session today at S20 for chest and biceps or push & biceps

Low incline smith 3pps x x 10, 2.5 x 20

Incline machine press 4pps x 4 (over egged) 3pps x 16

cable press 31 x 12, 26 x 16

pec fly 9 x 16, 12 x 12

DB laterals 15 x 20, 17 x 13, 13 x 20

SA preacher 46 x 12, 46 x 12, 46 x 11+1

Dual low cable curl 11.25 x 13, 8.75 x 16

With my niggles, and still not loaded heavy since my pec issue, this was a win, handled some loads that i havent since pre injury, had some treatment on shoulder, and arm post workout too.

Legs tomorrow and then a rest day before back & delts saturday.

All good in the hood

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[Nathan]

Evening guys. Very productive rest day today. Boxed all work off and a lot of it. I was on a mission. 25 mins cardio, dog walk, and we have sold the mini!

Ready for push tomorrow! And some treatment on my shoulder and bicep tendinitis

Peace & love

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[Nathan]

Hey bud I agree with Kuba. Also why don’t you try just running the high day and rest day and up carbs & fats a touch on your rest days?

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[Nathan]

Evening guys. Fantastic weekend in Manchester. Great meal last night with the gang.

Good sleep woke up did a few check ins with the guys who have started prep. Met Joe & H for breakfast then went to meet one of my closest longest friends in Manchester for a coffee.

Then over to FLF to train with Oscar the session was filmed for the site

“MIXED GRILL”

It was a collab of my posterior and Oscar’s quad session.

SLDL
SA pull-down
Chest supported TBAR
Leg extension
Pivot leg press
Adductor

All sets to failure. 1 set! Did the job. Made progress. And took onboard some great queues from O!

Had a chat with Cal over the weekend about splits and recovery and we have agreed on a new 4 day split which will be implemented as of next week! And moving forward which I’m excited to get my teeth stuck into

Peace & love

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[Nathan]

Afternoon guys hope everyone has had a great weekend

We have just arrived in Manchester to meet Oscar, Joe and friends for some food! Then we will be staying over ready for training and filming at FLF tomorrow for the site.

Today I have done a few check ins taken the dog for a nice walk and then travelled up here!

Feel better for a rest day today

Peace & love

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[Nathan]

I am currently suffering with tendinitis myself. It flares up when I get heavier and stronger generally in a push. And loading movements. It’s very frustrating and I try to battle through but it affects my sessions. I back off anything that’s aggravating it and work in slightly higher rep ranges.

Double up on my omegas and curecoming and I’ve just booked a course of shockwave therapy aswell as my usual sports therapy each week.

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[Nathan]

Evening guys!

Good day today if client work and set ups

But a frustrating day in the gym. Arms & delts went ok. Just a few niggles. Tendinitis is real in the forearm (bicep brach) I believe and shoulder on the other side!

This is the challenge when I get to high body weights. I always seem to start breaking down. It’s as though my body just doesn’t like functioning at this weight for a long time. Even though I could eat more. I’m still physically pretty fit. It’s just a big stress lugging 340lbs round. And the simplest things can cause me issues. I may have to look at pulling back to a 4 day split or a 2 on 1 off 1 on 1 off to allow some extra recovery days.

Day off tomorrow and some downtime with friends in Manchester for the evening

Peace & love

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[Nathan]

I have to agree with Ryan here 340g protein seems pretty high and probably unachievable without causing some digestive issues in a veggie based diet.

i would suggest around 200g protein daily as a start point here

JP Vegan whey
beans, pulses, legumes, nuts
meat free options (I would keep to a minimum) as they have quite alot of additives that cause inflammation
if you can have yoghurts (dairy free options available) with high protein content
then top up with EAA’s either with or in between meals

Then make sure your you are supplementing the lack of nutrients as Clare said with Vegan/veggie vitamins/minerals if you cant have gelatine etc

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[Nathan]

Hey Ousam if this is the only test you can get and you dose it at 150mg per week splitting the dose this should be fine if your bloods read correctly. You should run everything off your blood work, especially if your unsure of the source buddy

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[Nathan]

Just finished up a loooooong day!

3 new client set ups on top of check ins and training! sometimes balancing the workload is difficult but i sit here and think i literally love what i do. so its worth it!

Todays session didn’t go fully 100% to pan.

First exercise pec fly (2nd time this week heavy pec dec work) i aggravated my bicep tendinitis at the shoulder and i think rotator cuff (old injuries and ongoing0 so the next pressing move was very niggly and i still sometimes have the pec issue in the back of my mind.

But 3rd exercise cable press moved well so this session may have to have a juggle with movements.

Then on pull i aggravated my forearm tendinitis on first exercise.

Still got it done and had a decent session but i just get so frustrated with niggles my forearm has been banging all night. So i have booked back in for shockwave next week to see if we can shift it.

Arms & delta tomorrow then an afternoon of check ins and 1 more new set up!!!

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[Nathan]

Great leg session today. First run on some new pieces at UF

Seated calves 80 x 15, 95 x 12, 80 x 20

Prime Lying ham curl 77 x 8, 58+10 x 14 (setting 1 then 3)

Prime Leg extension 77 x 16, 95 x 13 (setting 1)

Cybex MK1 hack 6pps x 6

Cybex pivot press 12pps x 13

Atlantis SL press 7pps x 20

adductors 4pps x 12, 4pps x 12

Will look forward to running this up over the coming weeks!

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[Nathan]

I agree with Kuba here.

I use masteron alongside primo in a prep setting for that exact reason a little more in terms of modulating oestrogen

If it’s down to affordability or availability then I see no issues in running both.

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[Nathan]

Rohm have always been a solid lab, if it’s from a reliable source.

There are fakes out there and as with any UGL labs you run the risks of some batches not being dosed correctly due to poor Raw’s. But from experience rohm have been a solid lab for years.

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[Nathan]

Morning guys!

Rest day yesterday, and 3.5 hours of my life lost due to a speed awareness course. So had a busy day catching up with work.

Just under 5 weeks to the operation now so one final push before we go into a recovery phase

Test E 700mg/wk
Primo 1000mg/wk
NPP 250mg/wk

Legs on the cards today after some content filming with Alex, so I will update the session later today

Peace & love

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[Nathan]

Morning buddy. Kuba has nailed it there. Echo what he has outlined for sure. As body composition improves I’m pretty confident these markers will also improve if you are keeping the cycle doses the same until your happy with body comp then starting a push.

Start P5P at 300mg daily and assess from there bud.

Everything else Kuba stayed with cycle design is spot on

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