[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!

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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!

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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
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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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[Nathan]

Food updated on my board with some check in pics!

Chemicals

600mg test p

200mg mast p

1000mg primo

Clen 80mcg

T4 100mcg

Yohimbine 20mg fasted

L-carnitine 300mg fasted

Proviron 25mg

Telmisartan 40mg

Metformin 500mg Pre bed

GH 4iu

Lantus 20iu

Novarapid 5iu pre/post

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[Nathan]

Pull with one of my clients at S20 yesterday. Which was great. Still feeling strong.

Session was:-

Stiff arm pulldowns x 3
SA HS pulldown x 2
T-BAR ROW x 2
SA nautilus row x 2
Prime upper pulldown x 2
Rear delt row SS cable rear delt fly x 2
Arms x 2 supersets

Rest day today. A really good nights sleep. 302.8lbs

2 rounds posing
Fasted walk for 45 mins
30 mins spin bike
1 more round of posing

In person check in
Client updates

Chill! And to run some errands

#thisistheyear
#thejourney

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[Nathan]

This week has been pretty hard, every single time I walk in the gym continuous issues to deal with with general day to day.

Secondly I don’t think people have much of an idea what this means to me, right now feels like I can’t even have the time to my self in the gym as I have been getting hounded, now this is a massive privilege I do not want to sound like a brat here but training time is the only time in my day that I have to my self and I feel like right now I do not get that peacefully which is quite deflating.

Feels like right now people do not have a great regard or respect for personal space or time. It’s a shame really.

It is what it is we move on and crack on.

Head up brother. What you have built is outstanding. It’s admiration and popularity. It will pass so you can crack on 13 weeks 1 goal 👊🏼🎯

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[Nathan]

Legs went down yesterday. Little strain on my sacro iliac so loading wasn’t an option but Jesus did I make them have it!

Here’s the session:-

QUADS

1. Leg extension.

Pumping reps. Don’t lock out hard. Start light. Sets of 20. Increase weight each set by 3 plates. Continue until you fail before you hit 20. Final set rest pause to 30 reps.

2. 45* leg press.

Set machine so you can do very deep reps.

8sec negative. 2 seconds pause in hole. 5sec contraction. 4-6 reps.

Rest 10sec.

Rep to failure.

4 sets. Final set – drop set (1 plate at a time). Make sure on each drop you begin with the time under tension then go straight into rhythm reps.

3. Walking lunges.
Add weight Long deliberate strides. 20-30 metres.

3 sets.

Hams:

1. Leg curl. Any machine you like.

Start with – 5sec contraction, 5 sec squeeze at top, 5 sec negative, 5 sec stretch at bottom.4-6 reps.

Rest 10sec.

Normal reps to failure.

Rest 10sec.

Partial reps to failure.

3-4 rounds.

5. Barbell RDL – push hips back hard

3 sec negative hold the stretch for 2 sec, grab the floor with your toes and PULL yourself back to the start.

3 sets 10 reps.

Dead 💀

Pull today I’ll put the session and pics up tomorrow

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[Nathan]

I agree with Kuba here. From experience. The most optimal position to be in is always slightly hungry.

As long as body comp is respectable you can add a few hundred more. But keep your self hungry!

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[Nathan]

Push went down yesterday! Another higher volume session! Went as follows!

CHEST:

1. Pec dec or cable fly.

Set 1. Normal reps. 8-10 reps to failure.

Set 2. Decrease weight. Approx 12 reps to failure.

Rest 10sec. 3 reps. Keep repeating until reps drop to 2 or less.

Set 3. 6-8 reps. On failure hold stretch for 20sec. Drop set with 2-3 weight drops, holding stretch for 20sec at each failure point.

2. Any plate loaded press.

Set 1. Normal reps. 8-10 reps to failure.

Set 2. Decrease weight. Approx 12 reps to failure.

Rest 10sec. 3 reps. Keep repeating until reps drop to 2 or less.

Set 3. 6-8 reps. On failure hold stretch for 20sec. Drop set with 2-3 weight drops, holding stretch for 20sec at each failure point.

3. Low incline smith press.

3sec up. 3sec down. 5-8 reps.

Rest 10sec

Normal reps to failure.

Rest 10sec

Bottom range partials to failure.

Stop when reps drop to 3 on first part. Still finish with normal reps and partials.

DELTS:

1. Machine lateral raise.

Top range partials. 10-15.

Rest 10sec. Increase weight.

Full reps. 8-12.

Rest 10sec. Increase weight.

Bottom range partials. 20-25.

Stop when bottom range partials drop to 15.

2. Wide grip cable upright row.

Pumping reps. Pull high. 10-15 reps.

Rest 10sec. Increase weight.

Normal reps. Pull to lower chest. 8-12 reps.

When normal reps drop to 6 drop set with 3 weight drops.

ARMS:

1. Superset rope hammer curl & rope tricep pushdowns.

Both movements:

Strict but pumping reps. 20-25.

When reps drop to 15 rest pause to 30+.

2. Superset dumbbell curl & lying dumbbell extension.

Both movements – normal reps. 10-15.

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

Followed by some Shockwave therapy
with RF sports massage at S20!

In for legs today And check in day….see what the look is like

We move 🫡

#thisistheyear
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[Nathan]

5g creatine daily is plenty buddy. Just be consistent

Glutamine dependant I have used 10g to 30g when I had some digestive issues

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[Nathan]

I generally give clients a daily and a weekly step goal. Dependant on their lifestyle and work commitments. Some days they may have to do 12k some days for instance 8k to give an average if they have a lot in with work/family etc. but in a weekend rest day they can go for a nice walk.

As king as it doesn’t impact recovery if it gets done by the end of the week it’s all good IMO

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[Nathan]

Tenerife will be fine bud. I have pre loaded syringes and popped in my toiletry bag many times. I’ve taken the vials also. You can take the gh and eager and mix there also. Everything can be adhered to still

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