[Nathan]

This will be a mixture of of intervals, tempo runs and recovery runs.

For example start with 2 x HIIT runs per week 30 seconds hard sprint 30 seconds walk. X 10 rounds

1 tempo run per week this is a faster run at a pace you can maintain for you max distance I would start at 3-5k record your time and this can be improved on.

1-2 recovery runs per week. Double your tempo run distance at a steady pace to get your legs used to the workload

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[Nathan]

Push went down today trained after 3 meals instead of 2 as I had a little more
Client work to box off. And me and pheebs went for a walk for an hour which at my weight now used to be tough but was pretty easy no back pumps or shin pumps. Felt pretty fit up the hills so great success!

Session was very productive. I’ve taken a view that I just can’t load overhead anymore so smith machine shoulder press was 4 sets of 15-20 time under tension. Just using blood volume and metabolic stress as the adaptive response. Everything else was progressive overload as usual and progressions taken! Trying a new gym for chest & back Thursday which is all panatta and hammer strength which should great for back.

Rest day tomorrow! And blood work booked in for next week

Pics attached below from post workout shots!

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[Nathan]

I am in the same boat as the guys above with the warming the knees. But quads are an area I don’t need to try grow or aim to get super strong as this will negatively impact knee health. So placing my isolation work first allows me to warm my knees and does take away capacity to load my compounds which is actually what I want so I don’t need to load them super heavy.

If quads are a weak point as long as knees are still fresh I would opt for a compound first and aim to get super strong with perfect form especially if your a beginner. Maybe 1 set as Oscar states.

But again it’s personal preference

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[Nathan]

Evening guys!

Posterior went down today. Tried a different variation of mid back row. Which felt ok but I still think I prefer the neutral chest supported TBAR so that will return next week with the RDL.

320lbs this AM so weight has settled after a big increase after smashing legs Thursday I went up 6/7lbs (quads still sore) but inflammation has now dropped and I’ll more than likely hold here now.

Session went as follows:-

Hammer-strength mid back row x 2
TBAR from floor x 2
Seated ham curl x 2 + RP to 20
SA nautilus pull-down x 2
SA nautilus row x 2 + MYO set
Rear delt row x 3

Great session.

Excited for push tomorrow. Having a slight issue with bicep tendon around the shoulder joint again. So will manage the session accordingly and see what feels ok as my 2nd loading exercise.

A great season so far for competitors

The results so far with a 3-4 more shows remaining

3 x British titles
1 x overall
13 x class wins
4 x runner ups
5 x 3rd place

I’m hoping for a natural European title and a placing at the natural Olympia.

And 1 more British title placing to round off a great year.

To go with my pro card….and phoebes still chasing hers she goes again in 2 week!

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[Nathan]

A very long weekend of bodybuilding rounded off! With another class
Win for my client. Another road trip Birmingham this time….I’m shattered so time to get my head down! Try and get a good 8 hours tonight ready for week 5 volume to start!

I’ll catch up with you guys tomorrow!

Night

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[Nathan]

Long day at the British finals today! But a great result client won the classic title.

Trained arms and delts early doors and then set off. Still here in Blackpool currently ready for a long drive home!

Rest day well needed tomorrow! Legs are in bits

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[Nathan]

What’s your weight buddy?

And what’s your NTD macros?

Are you on a set meal plan or do you specifically do macros

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[Nathan]

Weight was up to 323lbs this morning. legs are inflamed and very sore! But an epic session. No affect on todays session as strength was up again TBAR row moved very well today. Im excited to see the further back progression this year.

Arms and delts early doors tomorrow then travelling to Blackpool for British fin all as i have 2 clients competing!

Nearly the end of the season! excited for another big weekend of bodybuilding

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[Nathan]

Buddy,

I think you are massively overthinking and over complicating this. The process is pretty simple especially if you watch Jordan’s new youtube series on training.

Pick a set up that suits your lifestyle and that you enjoy. That will enable the most progress. Depending on experience.

train hard. To failure. With accuracy, intent and consistent execution. Try to make sure all variables are kept consistent. Log book your sessions. Switch out exercises if they stall. If your still taking progressions then no need to change if they feel good, keep them in.

There is no optimal set up, or exercise selection as everyone’s needs are slightly different. If you have your current set up and you want us to look it over then post it up and we can look at any alterations necessary

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[Nathan]

Back in the engine room today for posterior

SA stiff arm pulldown x 3
Neutral grip TBAR x 2
TBAR from floor x 2
Seated ham curl x 2
SA nautilus pulldown x 2
SA nautilus row x 2
Rear delt row x 3

Increased volume this week. Strength is rising nicely. Connection with everything is very good.

We opt for a TBAR as my hinge alternative this week and go back to pulls from blocks next week to manage fatigue and also allow recovery as volume increases. But still we are managing load in a bent over position.

Weight was 319lbs this AM a touch of water and inflammation from some good food in 2 which will drop off this week.

Cardio back in! And happy to be back to my routine!

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Hey Nathan, Im curious your reason as to why you increased volume this week. If strength was already going up, why change it? Thanks:)[/quote]

my training volume escalates over a 5 week block buddy….My strength will naturally progress coming from a post show phase quite quickly as fatigue drops and food is increased. But the volume escalations are in the areas that i am focusing on improving, and that dont fry my CNS…..Take it whilst its there. My volume is auto regulated so after this next week which will be 2nd week at peak volume (my final week) I will then return to my week 1 baseline volume. Which is de volume week essentially. So i dont have to take forced de loads. I will then escalate in the same fashion over the next 4 weeks and aim to progress my logbook

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[Nathan]

Do you have a time for next year you´re going to compete?

I’m going to aim for 12 months from now. So October/November shows Europa pro, Romania, Prague.

I will discuss the timeline with cal after blood work is cleared and we have a clear run buddy

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[Nathan]

Biiiiiiiig leg session today. Filmed my new rotation for the sire. At my peak volume the first time round and im smoked!

Should be a decent watch. I left it all in the gym!

Had nice epsom salt bath (well needed) post workout and I’ve recorded a podcast.time to chill and relax ready for chest and back tomorrow!

Any questions please do not hesitate to fire away guys

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[Nathan]

Rest day today.

Plenty of client work boxed off….New starter plan to set up. Sports massage, haircut and dog walks on the cards!

Excited to be back filming tomorrow for the site. The return! with a big leg day!

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[Nathan]

Your set up looks pretty solid here buddy. I would just add some more micronutrients as Kuba states. From fruit and veggies.

Run this set up and take feedback. There’s plenty of room here for escalation when needed.

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[Nathan]

Push today at s20 another solid session boxed off!

First session at highest volume for push which went well. Rest pause sets on both back of pressing movements. And cluster sets on side laterals and arms

Below is my slight increase in Cals and overall set up.

Updated set up:-

TD food
5805 kcals
848g carb
77g fat
430g protein

4 eggs
150g whites
100g COR
150g berries

20iu lantus

(Pre)
100g COR
100g banana
20g dark choc
60g performance isolate

(Pre shake)
50g performance fuel
11g MPS max
5g creatine

5iu Novarapid

Intra
50g sustain
22g MPS max
5g creatine
2g pink salt
40,000 Volts electrolyte blend

5iu novarapid

Post shake

50g performance fuel
60g performance isolate

300g prawns
1 bagel
30g jam
150g COR
150g berries

300g prawns
150g Jasmine rice
150g pineapple

200g fillet steak
150g Wholemeal pasta

250g salmon
100g Jasmine rice
150g pineapple

NTD food
4530 kcals
573g carb
98g fat
339g protein

Meal 1 – same as TD

200g Turkey
100g Jasmine rice
150g pineapple
8ml walnut oil

300g prawns
100g COR
150g berries
30g dark choc

300g prawns
100g Jasmine rice
150g pineapple
8ml walnut oil

200g fillet steak
150g pasta

250g salmon
100g Jasmine rice
150g pineapple

Cardio 20 mins fasted expect legs and posterior

Steps 12k

Split
Posterior
Push
Rest
Legs
Chest & back
Arms & delts
Rest

Cycle

Test E 300
Primo 150
Gh 4iu split AM/PM
T4 100mcg
Proviron 25mcg
Lantus 20 iu
Novarapid 5iu pre/post

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