[Nathan]

If your running a PPL split then yes a hamstring focused leg day and a quad focused leg day would work well. I found that this has brought my posterior up in the last few years

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[Nathan]

Hey Bud, knowbody on here will generally refer you to a lab. But im sure there will be someone you know who point you in the right direction of a contact

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[Nathan]

Rest day today

Cardio and sport massage to start the day. Then basically a day of errands and check ins to get boxed off before we fly to vegas tomorrow!

Buzzing to get there now and enjoy the trip! Train in some awesome gyms and experience my first Olympia!

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[Nathan]

The guys have given some great exercise variations here, if you have DB’s, BB, bench, cables, pulldown station, landmine station plus the leg kit and smith machine available you have a great selection of kit to programme a workout.

During lockdown i had limited kit and utilised the exercises above with great success.

bench supported DB row
SA DB row
BB rows
TBAR row from landmine
meadow row from landmine
Bench supported deadstop row
BB RDL
Back squats
split squats

plus the other kit you have available for both unilateral and bi lateral work on both legs and back

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[Nathan]

Last De-volume session of the week chest & back at Muscle-factory greta session, great connection felt a lot fuller today. 2 days off now and awaiting the first session at powerhouse in vegas!!

Appetite is back flying, Resting heart rate is back down to low 50’s, sleep has been good! so we should be nice and refreshed ready to push again.

Ive had my surgery date through for my hernia op 9th feb next year….Which is exciting but also quite nerve racking. Me and Cal have spoke and we are going to look at the timeline and re adjust and re think our plans for 2023 and see what the plan is moving forward.

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[Nathan]

Morning guys! Had a bit of a break from posting here because i had to prioritise where i spent my time😅 but know we have still been working!!!

Bought a new appartment little over a month ago that i am refurnishing while still bodybuilding and working full time💪🏽 so Socials havent been a big priority

We are now in our finaly week of pushing for size! Androgens and food are at its peak and weight is currently at 118kg

Will make a more detailt post tommorow on food and drugs😄

Big man doing bits….classic on the cards??? lol

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[Nathan]

hey bud this will depend on clearance also which compounds and esters of the cycle and how much of aromasin you were running. If it was just there for cosmetic purposes at the end of your prep and you were running shorts esters then I dont see any specific need to taper off, but again some specifics would be good….

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[Nathan]

De volume legs!

seated calves x 3
Lying ham curl x 1 – stack + 15 x 13
leg extension 131 x 16
hack squat double banded 320 x 11
SL leg press 118 x 18
adductors 77 x 20, stack x 13

Busy day sorting clients before travelling to vegas, having my hair cut so i don’t look like a scruff and packing. making sure i have at least 1 pair of trousers to fit me!

chest & back tomorrow! a client set up before we get the final bits sorted for vegas!

Digestion, sleep and overall fatigue is better today!

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[Nathan]

I fully agree with Peter here. IME adding in 200mg Primo just for E2 management at that dose is not the answer.

If your getting sides from the cycle design you have currently than run bloodwork and assess accordingly.

You want to be running oestrogen as high as possible without any negative sides if growth is the goal.

So adding in an AI just to be safe is also not the way to go either. run bloods, assess hormones, adjust stack if required and when escalations need making be very moderate for example 50mg test + 100mg mast/primo + 50mg NPP max

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[Nathan]

Late one from me today guys!

Rest day which started with cardio and check ins. Then a sports massage with RNR.

A few more bits off client work, then a trip to Manchester to catch up with the boys. Oscar, Joe and H.

Nights like this make you sit back and just be thankful for the group you have a round you. This sports has given back so much to me, but most of all its give me the opportunity to meet people and forge friendships and bonds that will last a lifetime. create memories that won’t be forgotten. That i am truly thankful for

Night guys x

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[Nathan]

Hey bud, if you love the sport and live competing then keep doing this for the love and build the physique you wish to build.

Looking at your shots definitely more posterior and more legs but also more top line and shoulder width. I believe Oscar has it but if recovery allows you could try 5 days

Push(delt focus)
Legs
Pull (no hip hinge more Lat focused)
Rest
Push (chest focus)
Density (hip hinge, upper back, lat, ham curl, leg press, quad/glute isolation
Rest

Escalate volume as required and schedule deloads where needed to stay on top of recovery

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[Nathan]

Evening guys!

Devolume push today. Session went well at Warehouse they have some new kit and its the first shoulder press I’ve felt comfortable on in years.

Although im still pretty fatigued from weekend still did my cardio and Arnie walk and session went well. I have napped for 30 mins post workout both days so i can tell im still a little behind. But rest day tomorrow and the weekend off whilst we travel so should be all refreshed for a big training week in vegas.

Meeting the boys in Manchester tomorrow for some food and a catch up. RNR is round for a sports massage in the AM so that should sort me out

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[Nathan]

Hey bud, I wouldn’t be overly concerned about ester weights. I dont think anyone i know works on that measurement if your want to run 3mg per kg bodyweight as in the safer use model alot of people work to then just use the mg/ml dosing. if your overly concerned of not getting a full dosing run it at 3.5mg/kg

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[Nathan]

Evening guys!

Posterior today devolume session. Actually felt great just 1 top set on each movement. was still smoked and had a 20 minute nap post workout

Neutral chest supported TBAR 5pps x 15
SLDL blocks 4pps x 12
seated ham curl (hammer plate) 50 x 15
SA reverse bench pulldown 40 x 15
SA nautilus compound row 57 x 15
rear delt row prime bar 60 x 15, 50 x 20

will welcome the 4 sessions this week. Defo a freshen up needed to keep moving forward!

Also its want trying to get trousers/jeans anything other than shorts to fit you when your 330+ with a big batty and legs

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[Nathan]

I agree with Joe, I would be looking at a few other options firstly. I used accutane for a short spell and its absolutely horrendous stuff. I felt more toxic on that than i have ever have before.

Everything that Joe has suggested will be 100% worth a try before you go that route

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