[Nathan]

Hey guys check in today 306lbs again Cal wants to hold here and allow the body to drop over the next couple of days. We’re both happy and moving along nicely as we enter the 10 ish weeks out!

We will run updates over the next few days to see how we drop. No dietary changes, No lipolytic changes, no AAS changes.

Check in pics attached! Let’s go!

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[Nathan]

New low 306lbs on the nose a 4lbs drop off from yesterday. Inflammation dropped after sports massage and lower food.

Today was push…..Great session with Haran. Still training little different for push as im not fully over my tendinitis issues. So the session weren’t as follows.

DB lateral giant set.

Set 1 – normal DB laterals x 12
set 2 – as above + heavy DB partials x 20
set 3 – as above + top range partials x 12
Set 4 – as above + DB L laterals x 12
set 5 a as above + static crucifix hold to failure
set 6 – repeat

This had the delts fried

Pec dec fly.

Find your approx 20 rep max

Rest pause set to 100 reps with 10 seconds rest per set – it took me 8 sets

Prime incline press

5 second negatives 2 second stretch 2 second concentric aim for 8-12 to failure

10 second rest

Pumping reps to failure

x 3 rounds

cable crossovers

3 x 12-15 reps 3 seconds stretch, concentric, squeeze, eccentric

bicep/tricep superset 3 x 20
bicep tricep superset 3 x 12

Dusted!!

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[Nathan]

Take as long as you need to get the most out of your sessions. Ive never heard of that hormonally being an issue. I spend 2 hours + in the gym every session.

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[Nathan]

Hey Buddy,

As a beginner an Upper/Lower or full body split would be best suited here. In the education section theres videos on how to programme these sessions

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[Nathan]

I agree with the above points. For me having good mobility through hips and ankles has been great for me.

And adding in a unilateral pressing movement also a lunge variation/split squat on 1 of the rotations will massively benefit stability and hip mobility.

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[Nathan]

Rest day today. Weight was up a touch today after pull. Felt very inflamed. And sleep wasn’t the best. 310.2lbs – drank 1.5 litres of water, 30 mins CV, 20 mins dog walk, 2 rounds of posing weighed myself 307……

Ive had a sports massage today and feel brand new now! so i think there will be a drop again tomorrow.

We took Arnie to the vets as he got stung on his todger lol!!! it was 3 x the size….Could do with a dose myself. So he’s on anti inflammatory and pain killers. They cleaned it all up and he’s fine.

Few more bits of client work to do today and a new starter and a few more steps to box off!

Posing with Phoebe tonight again to start putting a routine together for my first show!

#thejourney
#thisistheyear

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[Nathan]

Pull and hams today – absolutely smashed, up on everything! Pulls feeling better each week 5 plates for 7 and 4 plates for 14 4th exercise in. I will stay here and nail the execution. I feel like there could be another drop tomorrow. I napped after the session for 20 mins. That is the first time I’ve done this for a while. So rest day has come at a great time!

We keep doing the do!!

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[Nathan]

Hey Buddy, There is still plenty of bodyfat to come off if your goal is to be leaner to then grow from a better start point. As Clare stated overall energy balance will dictate fat loss. I would enjoy your 3 days away with your girlfriend. Then be a little more agressive with output pull some more off and then look at slowing reversing out once you have held condition for a while.

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[Nathan]

Push and arms today still looking after the tendinitis issues so loading was less and volume was higher with some intensifiers

Session went as follows:-

Cable press:-

3 sets 8-12 reps 3 second hold in the stretch 1 second contraction.

Set 4 – reps to failure hold stretch for 20 repeat for 2 drop sets with 20 second stretch

Strive incline:-

2 seconds up 2 seconds down 10 reps

Rest 10 seconds

Increase weight – 5-8 reps

3 rounds

Pec fly:-

3 sets 12-15 reps strict and controlled
4th set rest pause to 25 reps

DB side delts raises

10kg x 100 rep rest pause sets

Lying cuff laterals 12-15 reps

Superset heavy DB partials 20 reps

3 rounds

Triceps:-

Cross body extensions 3 seconds eccentric/concentric/contraction and stretch x 8-10

Rest 10 Seconds normal reps to failure.

Superset

Rope extension and SA bicep curls 3 x 20 reps

Spider curls 2 x 10 reps 3 secs negative 2 secs Contraction

Rest 10 seconds normal reps to failure

It’s doing the job whilst I keep this issue at bay.

Pulls tomorrow!

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[Nathan]

this is 100% not normal. For me personally. from when someone has been set up on my payment system. I take an initial £100 payment for set up. Which I aim to get plans finished in 5-7 days. You will receive everything together with an informative video explaining the process and phases. Your first monthly payment then starts either the 1st, 15th, last day of the month whichever is closest. Nothing sent separately. This seems rushed and cookie cutter.

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[Nathan]

Hey Buddy some pictures would be a great reference point here to see where you are at. Then we can give some clearer advice to move forward

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[Nathan]

Hey guys check in today 310.2lbs again Cal has made some changes to diet 200 cals from both days. No other changes as we are tracking nicely.

We will run updates Wednesday and see where we are at. I’m expecting another drop this next few days. To a new low. Then we re assess.

Cardio 5 x 30 mins
steps 12k

TD 4.4 kcals
NTD 3.7 kcals 

Chemicals:-

Test prop 6000mg/wk
Primo 800g/wk
Mast prop 200mg/wk

Fat burners/Ancillaries:-

clen 80mcg
yohimbine 20mg
L-carnitine 300mg fasted
Proviron 25mg
GH 2iu AM/PM
T4 100mcg
Lantus 20iu
nova rapid 10iu
telmisartan 40mg
metformin 500mg

In other news we’ve ordered a new car today! It won’t be here until January but I’m buzzing.

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[Nathan]

Hey buddy. So you need to be as accurate with your activity as you are being with your food. You can create a much greater deficit here by increasing activity.

Baseline output needs to go to

10k steps every day
30 mins CV daily

If you can do your cardio away from your workout that would be beneficial.

Fasted ideally.

Invest in an indoor bike. Best thing I’ve done.

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[Nathan]

310.2lbs after sushi so half a lb up after 50
Rolls….which is a nice position to be in. I usually hold the day after my meal. So tomorrow we may be up a touch and then drop off again after rest day. I’m ready to push down again now….I’m ready to embrace a few harder weeks to bring some new condition.

Performance is high. On pull and legs I’m progressing nicely weekly. 6 plates on the prime row today which I’ve never touched before for 9, 4 plates for 22

Sat in on the MK team seminar today and it was very inspirational to listen to the speakers and just take in the hat meg and Kuba have built together. Proud of them and so happy for them! Things like this are what it’s all about.

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[Nathan]

Legs today! Great session. 309.4lbs this AM few pics attached. Feed your tonight. Then push down hard again over the weekend

SA cable curl x 2 + drop set
Seated calves x 3
Lying ham curl 80 x 16, 60 x 18
Seated ham stack x 13, 77 x 20
Banded leg press 420 x 15 (68kg resistance each side at top 🤮)
Set 2 – 380 x 22
Leg extension – 20 reps
increasing weight until you fail before 20 then rest pause to 30 reps
Walking lunges BW slow and deliberate 4 lengths
Adductors 2 x 15

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