[Nathan]

Back at it at UF today! I woke up at 4:45ish as usual 298.6lbs so a decent drop over the weekend which was expected and new details showing. Cal is happy we’re going to dig in until Wednesday re assess.

Blood-work is due back this week so we will assess thyroid and hormones and see where we go.

I felt like I was on prep today. My dog walk was harder. But as soon a si got my CV burn in when I got back and got the first 5 mins in on the bike I was good to go. The hard days are the best that where champions are made!

Pull n ham tomorrow!

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[Nathan]

Morning guys! Happy Sunday it’s early but I’ve slept well I was flat out at 9:30-10pm and slept until 4am got up and do 5k steps

Had a coffee and went to do 30 mins CV at the local pure gym.

Back to the expo today for a more chilled one but I should easily knock my steps off. I’m gonna have an ice bath whilst I’m
There and maybe a sports massage. Ready for a long drive home and a big week ahead!!

Scales didn’t want to play ball this AM said I was 179lbs so I think we can safely say there wrong. I will assess tomoz AM

Feel pretty fresh other than my legs are fried so an ice bath will be perfect today

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[Nathan]

Happy weekend guys! Sorry I forgot to upload my log yesterday! 300.6lbs yesterday before legs. A big big session went down for Haran’s YouTube then we travelled down to FitX in Liverpool….

Up for cardio and posing as normal. Nothing changes. Then off to watch competitors at the show and catch up with people at the Expo whilst with Eval.

Had a nice walk and a coffee with Paul Scarborough absolute legend of the game. Always good to listen to his stories!

2 days rest this weekend just cardio posing and steps. We assess Monday! And move

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[Nathan]

302lbs this AM so a 3kb drop after rest day. And the first time I woke up and my legs felt a touch heavy….but after some CV burn walking Arnie and 30 Mins cardio + posing rounds I was good to go!

Successful push session today again tendinitis feels Loads better! Legs tomorrow then a 2 day rest ordered by cal whilst at Fit X which should wash off some fatigue so we don’t need a delod and can push on!

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[Nathan]

Superb session! Super pleased !
Deadlift x 8
Chins x 3 x 2
Front squat x 3
– these are all feeling ok , Strength really isn’t too bad still considering the amount of fitness work and overall training I’m now doing across the board , it truly blows my mind how strong the cross fit guys are ontop of running the distances and times they can run, it’s truly truly incredible tbh and the standards are just getting higher and higher .
10 min amrap
250m row into 8 pendlay row into 15 front squat into 8 db step up , I used 100kg on the pendlay and 15kg in each hand on the step up , and a 40kg kettlebell for the squat – I got into the 4th round
emom , fuck I loved this!!
Deadlift x 10 , air squat x 35 , db high pull x 10 . Burpee x 12
40 cal assault bike into 1 min skip into 30 min assault bike into 1 min skip into 20 cal assault bike into 1 min skip into 10 cal assault bike – no rest , constant work . Very fucking happy
Great session, very happy , body and mind feel great .
Bjj tmo no g.i , I’m so determined to work my ass off, the NEED to impress my coach is so high because of the effort he is putting in
James is down to stay with me so I can help him with this prep! Very excited for him to be down, he can train in cojos, stay in my annexe for a bit and just have the space he needs to prep in peace

This is awesome on all fronts! Your training how you look and feel and your passion for progression across the board!

Also that James is down with you for
Prep! Absolutely buzzing for him this year 👊🏼🎯

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[Nathan]

Hey bud. Do you have masteron available? Personally I don’t like running EQ at all I don’t use myself or with any clients. Risk to reward and negative implications on health markers. And hormone panel.

I’d look at test and NPP or test, mast, NPP

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[Nathan]

Rest day today! Been a very busy but productive day today!

Cardio, posing, deep tissue, infrared sauna, haircut.

The I boxed some client work off took the dog out and then ran some errands, a little
More Client work. Another dog walk to box steps off, a u and now time for bed.

I’m hungry is on rest days so if I keep busy it’s all good. The worst thing is just thinking about being hungry. So staying busy is key.

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[Nathan]

I think you’re in a decent spot. I think your stack needs adjustment personally 700mg T is overkill. I would be looking at bringing a DHT in and lowering testosterone personally bud.

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[Nathan]

I don’t see any issues with this at all. You could even opt for just 100mg initially and assess from there buddy. Masteron or Primo would work well here. My preferred stack for clients are these

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[Nathan]

306lbs this AM after sushi. Did the job filled

Me up a touch. I’m ready to dig in again.

Push and arms today a touch more volume with a different style of training again for my push days at the minute. Joints are feeling a lot better so Im happy. Here was the session! The pump was real.

CHEST:

1. Pec dec.

Partials in contracted position. 15-20.

Rest 10sec

Full range reps to failure.

Rest 10sec

Bottom range partials to failure.

Stop when top range partials drop to 10.

2. Any flat or decline chest press.

Normal reps. 10-12.

When reps drop to 8 drop set with 2-3 weight drops.

3. Any low incline chest press.

Drive up. 5sec negative. 2sec deadstop. 6-8 reps.

When reps drop to 4 reduce weight slightly and rest pause to 20 normal reps.

SIDE DELTS:

1. Dumbbell lateral raise.

Normal reps. 8-12.

Rest 10sec

Increase weight. Bottom range partials. 20-25.

When full range reps drop to 6 or less drop set with 2-3 weight drops.

Still finish with bottom range partials.

ARMS:

1. Cable curl.

Top range partials. Slow and controlled. Approx 15.

Straight to 15 full reps.

Straight to 15 slow and controlled bottom range partials.

Stop when you need to rest pause twice to hit 15 full reps. Still finish with bottom range partials.

2. Rope tricep pushdowns.

Bottom range partials. Slow and controlled. Approx 15.

Straight to 15 full reps.

Straight to 15 slow and controlled top range partials.

Stop when you need to rest pause twice to hit 15 full reps. Still finish with top range partials.

Was a belter, pull and hams tomorrow PB’s are coming!

#thisistheyear

#thejourney

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these sessions LOOK brtual mate, how you currently splitting your training up at the moment to handle this volume?[/quote]

The only sessions volume is higher is push. It’s not as taxing on the CNS so currently recovery is fine.

I have done 1 higher

Volume leg day and loved it, but again volume evens out really

But we will keep a close eye on this buddy [/quote]

Sounds good man.

How you splitting your body parts up across the week this split?[/quote]
Push and arms
Pull and hams
Off
Push and arms
Legs
Back and arms
Off

Working well at the minute buddy

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[Nathan]

Very successful pull and hams today. Felt great. Everything moved well. I’m working to a rep range on SLDL now as last week a strained my sacroiliac and caused some issues so today I worked at 4 plates x 12 concentrating on slow Eccentrics bracing and connection. I will go 4.5 x 8 and 5 x 5 then repeat adding 5kg a side each rotation.

Session went as follows:-

Seated calves x 4
SL ham curl x 2
SLDL x 1
Stiff arm pulldowns x 3
SA prime pulldown x 2
SA cybex row x 2
Prime upper back pulldown x 2
Prime extreme x 2

Up across the board and feeling awesome!

Had a meeting with Cam our graphic designer this AM for our coaching logo rebrand. And our accountant who’s setting us up as Ltd companies so a very busy day. Rest day tomorrow.

Cardio
Posing
Sports therapy
Infrared sauna
Client work and errands tomorrow

So a busy day ahead!

#thisistheyear
#thejourney

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[Nathan]

I think Jordan has nailed it here. This would be ideal. Get bloodwork done as a billy said at week 5/6 and then gradually increase from there if lipid panel is in a good spot!

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[Nathan]

305.8lbs post sushi feed up. We suspect a drop off over the next couple of days and specially after rest day Wednesday. Then we’d like to dig down until after the weekend ideally as it’s Fit Expo and we have clients competing and both on stands with sponsors…..

Push went down today another great session boxed off repeated last Mondays session and it was great.

This AM as either very morning:-

3 rounds posing
Fasted walk for 35 mins
30 mins spin bike

Few more lap top bits to do and a few more steps then we get an early night again. Rinse and repeat.

#thisistheyear
#thejourney

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[Nathan]

306lbs this AM after sushi. Did the job filled

Me up a touch. I’m ready to dig in again.

Push and arms today a touch more volume with a different style of training again for my push days at the minute. Joints are feeling a lot better so Im happy. Here was the session! The pump was real.

CHEST:

1. Pec dec.

Partials in contracted position. 15-20.

Rest 10sec

Full range reps to failure.

Rest 10sec

Bottom range partials to failure.

Stop when top range partials drop to 10.

2. Any flat or decline chest press.

Normal reps. 10-12.

When reps drop to 8 drop set with 2-3 weight drops.

3. Any low incline chest press.

Drive up. 5sec negative. 2sec deadstop. 6-8 reps.

When reps drop to 4 reduce weight slightly and rest pause to 20 normal reps.

SIDE DELTS:

1. Dumbbell lateral raise.

Normal reps. 8-12.

Rest 10sec

Increase weight. Bottom range partials. 20-25.

When full range reps drop to 6 or less drop set with 2-3 weight drops.

Still finish with bottom range partials.

ARMS:

1. Cable curl.

Top range partials. Slow and controlled. Approx 15.

Straight to 15 full reps.

Straight to 15 slow and controlled bottom range partials.

Stop when you need to rest pause twice to hit 15 full reps. Still finish with bottom range partials.

2. Rope tricep pushdowns.

Bottom range partials. Slow and controlled. Approx 15.

Straight to 15 full reps.

Straight to 15 slow and controlled top range partials.

Stop when you need to rest pause twice to hit 15 full reps. Still finish with top range partials.

Was a belter, pull and hams tomorrow PB’s are coming!

#thisistheyear

#thejourney

https://tb-jp.com/collections/nutrition – The highest quality supps on the market

https://tb-jp.com/collections/men – The most anabolic clothing ever made

these sessions LOOK brtual mate, how you currently splitting your training up at the moment to handle this volume?[/quote]
The only sessions volume is higher is push. It’s not as taxing on the CNS so currently recovery is fine.

I have done 1 higher
Volume leg day and loved it, but again volume evens out really

But we will keep a close eye on this buddy

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[Nathan]

Do you pin daily mate or how do you manage it ?Looking great btw!!

Administration is Mon-Fri

200mg primo
120mg prop
40mg mast

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