[Nathan]

Evening guys!

Sorry for the late update i was wrote off for 24 hours in bed with some flu like symptoms.

Friday was my birthday and i had a great day in Manchester. We met Oscar for some food and a coffee and catch up. had a walk around the Xmas markets (18,000 steps) and then went to a sushi and steak restaurant.

40 minute walk back to the train station and then we had a nightmare with trains been delayed, cancelled, then having to switch trains we ended up back in sheffield 2 hours later and missing our last train to chesterfield. so we had to wait for a lift to pick us up!

when i got home it literally hit me like a ton of bricks. body was aching and like jelly. Sinus’s blocked ears throat and nose. So i went straight to bed and slept off.

I literally was bed bound most of Saturday but the extra rest day brought me back round.

Today i feel much better but another rest day. Ive taken the dog for a walk and felt good for it.

De volume this week just 4 sessions prescribed before we head off to vegas for a big training week!!

Escalation in AAS from tomorrow

Test 550mg/wk
Primo 850mg/wk
NPP 150mg/wk

Everything else is the same!

weight this AM 335lbs and hairy!

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[Nathan]

Home gym

Cybex smith machine (multi functional)

Cybex bravo pro cable stack (multi functional)

Prime seated chest supported plated loaded row (back)

Prime pec dec (chest)

Prime seated ham curl (hams)

Prime leg extension pin loaded (quads)

Prime lateral raise machine (delts)

Other bits I’d pick if I had space

Atlantis hack

Hammer strength/rogers hip press

Cybex prestige row

Cybex converging incline press

This is very hard there so many bits of great kit that fits everyone differently….

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[Nathan]

Early chest & back session this AM and it felt awesome, really solid work.

Back home got ready and heading to Manchester Xmas markets get some steps in. And we are booked in for some steak and sushi at 5pm.

Meeting one of my close friends who lives in Manchester for a coffee and hopefully meeting Oscar for a catch up!

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#thejourney
#proseason

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[Nathan]

hey buddy them rice numbers dry weight?

Yes buddy everything is raw or uncooked weights

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[Nathan]

The guys above have basically nailed this. I have always used Acetate and kept doses between 100 and 200mg for short periods of time on prep.

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[Nathan]

Evening guys weight took a jump to 333.4lbs this AM and I felt it a touch this week. Feeling slightly inflamed. Off season in full swing.

Legs today at peak volume. Im very ready for a rest/deload/de volume this next week. I have felt my body fighting back a touch this week. Todays session was tough it took me a few exercises to really get going today. Once i was in a had some rest sets and numbers still progressed. But man it was a tough one today. This is when you have to communicate and know when a pull back is on the cards in terms workload.

45 degree leg press back in today for the first time in forever

500 x 10 base line numbers felt comfortable really slow eccentric 4-5 seconds a slight pause n the hole and a slow drive out. being very deliberate with execution here.

420 x 15 back off set same form felt fantastic. This can be 450 x 20 easily and the top set is not about chasing numbers or load just making sure im nailing the ROM and execution to the highest standards.

My birthday tomorrow so we are training early doors then going for a trip to Manchester Xmas markets and to see Oscar we will prob have some sushi whilst we are out which should be really nice.

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[Nathan]

Hey bud this is down to preference. And dependant on your split.

If your running a PPL split then I favour 1 hamstring focus leg day then my preference is to place a hinge movement here. And focus your pull day primarily on lat and upper back work.

If your running 2 rotations your secondary leg day could be quad focus and place a bent over row variation so your handling load in the bent over position without a hinge pattern in your 2nd pull day.

This way your hitting the hip hinge movement every 10-12 days dependant on if you run 2 on 1 off or 2 on 1 off 1 on 1 off.

If you watch Jordan’s YouTube on setting up a PPL split this will give you a greater understanding of programming to your needs.

Currently I Favour a posterior day which has a hip hinge/ham work and then some back work.

Then a back pull day which is mainly chest supported upper/mid
back work and lat work.

Then my leg day is quad focus with a little ham work.

It all comes down to what you can progress and recover from effectively

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[Nathan]

Rest day today!

Cardio this morning then a catch up with a friend for breakfast I had 4 poached eggs smoked salmon and 3 English muffins which was basically like for like with calories for my normal breakfast.

I’ve done a good shop and took arnie for a walk. Then boxed off all client work. I have a couple of exciting new clients I’m setting up which always gets me hyped up for there programming.

Leg day tomorrow! Ready to get after it! That pre leg day excitement already kicking in!

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#thejourney
#proseason

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[Nathan]

I agree with the guys above, this is completely dependant on your level, experience, exposure to assistance etc. An average would be 1-1.5lbs but there are exceptions to this also “newbie gainz” “1st cycle” etc etc i would always use performance, recovery and visuals to asses your rate of gain.

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[Nathan]

Push day at the Giants lair!

Great catch up with Jamie and a solid session. We ran my session and it was a good one. Jamie looks great still big and full and lean! And still strong as a bull!

We chatted about his plans for the gym, vegas and future plans. He is always good to talk to and had some great advice for me coming into my first pro season.

The morning i did my cardio did some check ins and had a sport massage well needed from RNR

Rest day tomorrow im start to feel a little sashed this week from increased volume. Ive spoke to cal about just watering my legs days slightly to 2 rotations and a few food swaps!

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[Nathan]

Hey Bud all the guys have nailed it. My preference for early sessions for clients especially to support intense training is:-

heavy carb meal last meal the night before with some added fats 15-20g

then wake get well hydrated as you suggest.

Pre workout shake 30 mins before
MPS max 11g
creatine 5g
sustain – to suit you calorie needs 25-50g

Intra workout
sustain – as above
MPS max 22g
creatine 5g
2g pink salt

Post workout This could either be a meal or a shake with whey iso/carbs

Then start eating your meals 60 mins after the shake

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[Nathan]

Posterior today at S20…..Great session really finding my groove with this session now. Fast becoming my favourite. Like that nervous excitement you get before legs.

Peak volume so added intensifiers on hamstring curl as a Rest Pause set and MYO set added to SA row.

Food still going down but appetite has slowed now. So now its just my job to eat each meal. Not Im hungry for each meal. Just its time to eat and it goes down!

Im training with the Giant tomorrow at his gym which should be great and to have a catch up before we head to Vegas!

Good news and bad news today I had a call with a date for my hernia operation – which was the 8th of December but i can’t fly if i have it so we have had to re schedule for when im back!

not ideal as the start of this push up phase but needs sorting so we may have to re jig the timeline and plans when the date comes!

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[Nathan]

I echo what the guys above are saying buddy.

10k steps
20 minutes CV on rest days
Full body’s split 1 on 1 off

And diet wise just start tracking adequate protein consumption 1-1.25g per 1lb of BW to start and hit a calories target. Assess the response and adjust from there

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[Nathan]

Rest day today!

Stayed in bed until 8am which is a big lay in! But I needed it felt beat up after a hard week of training. Did cardio and took the dog for a nice walk with pheebs! Then we went for a walk Elroy d the Sheffield Xmas markets before chilling and watching Os at make his classic debut! Absolutely nailed it!

1 more me then an early night ready for another big week of training

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#thejourney
#proseason

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[Nathan]

Hi Ellen,

How many days a week do you train? Do you have set days? The category’s specifics are slightly different in terms of how you would structure your training. Have you got any current physique shots to assess? As IMO the split will be different.

For figure an upper lower split would work perfectly fine.

For wellness I would favour 3 lower a squat dominant, a leg press dominant and a deadlift dominant day. All with more direct glute work added.

Then one upper session per week.

So depending on your class and needs would depend on what I would suggest programming wise

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