[Nathan]

This does seem to be a solid set up buddy.

Are you running a push focused upper and a pull focused upper? As these 3 sessions all start with push focused movements. Maybe alternate and start with Pull focused movements on alternate sessions?

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[Nathan]

Back in at ultraflex today with pull and we put some baseline numbers in the logbook.

Prime seated row (mid/upper back)

6 plates x 8 (middle pin)
4+15 x 16 (middle pin)

SLDL from blocks

4pps x 11

Prime seated ham curl

95 x 12 (1)
77 x 14 (3)

Gym shop SA pull-down

4pps x 10
3.5pps x 16

Cybex VR2 SA row

60 x 12
52.5 x 15

Primer rear delt row

86 x 12 (1)
68 x 18 (1)

Finished with 3 sets of standing calves and some posing

Im heavy & hairy but I will get better now over these next 5-6 weeks before my hernia operation then the focus will switch to more cardiovascular work, a slight pull back on food to give the GI a break and then we can push forward again.

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[Nathan]

I don’t know if you have a place for both here. I would personally place my SLDL on pull,

If you have 2 rotations a ham dominant leg day & a quad dominant day. you could place an RDL in one leg rotation and have a bent over row/T-BAR row as your posterior challenge movement in pull. This is personal preference.

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[Nathan]

Rest day today

Few bits of work boxed off this AM then it was a nice dog walk with arnie and a coffee as pheebs was having bloodwork and training/filming for the site.

Few bits of work boxed off this afternoon. Then planning the diary for next week.

Me and pheebs have come to the cinema this evening. We are trying to make an effort this year to switch off from work at certain points in the week and spend time together with no work phone.

Excited to start my new logbook tomorrow and set some baseline numbers

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[Nathan]

Arms & Delts today. Great session. Boxed some work off then we have had the evening with friends in Nottingham for our friends birthday! We had some great Jamaican food and played games!

If you haven’t played articulate is the one!

Rest day tomorrow I will take the dogs out and then have some time in the laptop!

Ready for a big week in a he gym

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[Nathan]

Luca have you got any pictures?? Hands over head posed. Abs & thighs and front double biceps

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[Nathan]

I would still use it in moderation, don’t waste your money, but In future utilise food until you have the affordability to buy a quality whey as Jordan says

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[Nathan]

It’s a nightmare….literally the only thing I really don’t like about bodybuilding 😂

I’m currently having laser. But it still takes time and money.

I try to stay on top but currently I’m due again. And I do it in 2 stages front 1 day someone does my back the next day

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[Nathan]

Chest & back today, becoming one of my favourite sessions to be fair!

Set up today was:-

seated cable fly – 22 x 15, 26 x 12

Cybex eagle incline press – Stack+15 x 11, stack x 15

Nautilus flat machine press – Stack+5 x 11, 91 x 19

Nautilus SA pulldown – 57 x 12, 50 x 16

bent over DB row 47.5kg (heaviest DB’s there was in the barn) x 20, x 13

Cybex eagle SA row – 104 x 12, 87 x 15

We are back home after dog sitting so back into the normal routine as of tomorrow. It’s been nice, out in the country away from everything, But i do like my home. And im looking forward to a fresh week back in the gym!!

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[Nathan]

Exactly as the team have specified here. Fully agree with the above.

The only time I would see a benefit in adding volume is on smaller muscle groups that can recover quickly if they need some extra attention in the way of intensity techniques.

Examples would be to add a rest pause set on your back off sets to things like side delts and arms and see how you recover, add these in for maybe 1-2 rotations and then return to your minimum effective volume. So you are auto regulating recovery.

But again as the saying goes. If it’s not broke don’t fix it

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[Nathan]

So I had a trial run on Neil’s split and volume last week. And it wrecked me. I’m too heavy to be able to recover from high workload now.

I need to focus on getting strong and accurate over 1-2 sets and being able to recover from that work.

So back to normal for the remainder of the week and start the new block from posterior Monday and being filmed for the site at UF on new machines so setting some baseline numbers!

Todays legs:-

Seated calves x 4
Abductors x 3 (just feel more mobile through the hips after these)
Seated ham curl x 2
Leg extension x 2
Pivot press x 2
SL press x 2
Adductors x 3

Chest & back tomorrow

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[Nathan]

Hey Rob,

Great to see you on your own journey, this is the exciting part. So as the guys above have stated I would look at running a diet phase before you start push back up.

The most important thing here is getting back into consistently tracking your food. Start with a small deficit and i would look at adding in a cardio total across the week that suits your needs.

For example 80 mins across the week actual cardio where you get your heart rate elevated sightly. This can be split evenly over 4 sessions and done to fit your routine and work schedule, aim to hit a step target daily. As you sit at a desk for 10 hours daily this wont be excessive so maybe start at 5-6k steps?

Once you have nailed down your Macro tracking, cardio, training and steps – assess the look see how the weight is shifting and go from there.

If you need anything just shout and keep us updated of your progress

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[Nathan]

Rest day today. Well needed. Lots of laptop work few new starters and a fair few people starting prep so we have made some changes and nailed down timelines for shows!

Dog walk x 3 today 2 for the dogs we are house sitting for and 1 for Arnie and my mum and dads. So around 15k steps today.

Hair cut, and then went for a coffee with Pheebs, and also went in to Currys to kick off. They have had our vlogging camera for 6 months! and its getting beyond a joke now.

Back in for legs tomorrow and another busy day on the laptop

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[Nathan]

100% it has benefits on its own especially in an improvement phase when food is getting high. Multiple therapeutic benefits.

Plus everything Kuba mentioned are all very positive IMO to create a great environment for building muscle

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[Nathan]

I think keeping some form of cardio in year round is vital so yes this would be welcomed. I do myself and have all my clients do.

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