[Nathan]

If you but the ebook that will have all the fundamentals for an upper lower programme in there buddy! Well worth the money.

You can also check out the education section video I’m how to programme an upper lower

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[Nathan]

I agree with Joe, either track your food or follow a plan. Other than that your just winging it

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[Nathan]

AM/PM or furthest away from the training window as possible buddy

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[Nathan]

Evening guys! 308.8lbs this AM

Always a drop after rest day….but condition in again.

Tendinitis giving me a little grief in both bicep and tricep tendons so went with a different session today. Here it is

PUSH

CHEST:

1. Superset. Smith press and flat machine

Smith – 3sec up. 3 sec down. 8-10 reps.

Flat machine press – Drive out 6 sec negative. 5-8 reps.

3-4 rounds.

2. Plate loaded chest press.

Partials – keep weight moving. 20+ reps.

Rest 10sec

Full range reps to failure.

3 rounds. Drop set on last set (2drops).

3. Pec dec flyes.

Strict but continuous full range reps. 8-12 reps.

3 sets. Final set rest pause to 25 reps.

SIDE DELTS:

1. Superset. Lying cuff laterals & DB torso laterals

Lying Lateral – strict, continuous. Approx 12-15 reps.

DB lateral – pick approx 10 rep max weight. Rest pause to 20 reps.

4 rounds.

TRICEPS:

1. Superset. Splitter push downs & cross body extensions

Splitter – 2sec down. 2sec up. 10-15 reps.

Cross body drive down. 4sec negative. 8-10 reps.

4 rounds.

Actually a really good session.

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[Nathan]

I fully agree with Clares answer here. This is dependant on your time commitment but opt for more frequency so upper/lower x 2 or upper/lower full body.

You’ve ran with PPL for 3 years until you can commit to a 2 on 1 off rotation again i would suggest 1 of the above.

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[Nathan]

Rest day today!

same as usual sport massage, cardio, steps, errands to run!

3 new clients set ups + check ins have been boxed off. Me and Pheebs will look at my routine tomorrow for my first show and try and get that boxed off!

I have shockwave tomorrow after push which im looking forward to. Im buzzing to try the new pumpage tomorrow!!

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[Nathan]

Evening guys! 312.4lbs this AM

We are running baseline diet now until Friday see where the drop is.

Pull and hams today. Feeling really good training especially on pull and legs right now. Push I’ve got some slight tendinitis issues which I’m going to have to just manage load and volume with pressing as under load is where it’s causing me aggro! So moderate weight for higher reps for a while. I’m booking in for a BPC drip next week to see if this can sort me out!

Seated calves 3 x 20 @ 70
Seated ham stack x 19 (up 3) 70 x 22 (up 1)
RDL from blocks 4+15 x 11 (up 10kg + 3)
Stiff arm pulldowns 3 x 20
SA pulldowns 75 x 15 68 x 19 (up load/reps)
SA prime row 40/20 x 15 30/15 x 22
MAG pulldown 12 x 20 x 2
Prime extreme 60 x 12

A really solid session, solid numbers! Feeling great.

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[Nathan]

I’m going to take an educated guess it’s 600mg buddy not 6000. Think from 500 to 6000 would be abit big of a jump haha

Correct Matt! I’ll edit

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[Nathan]

I’m going to take an educated guess it’s 600mg buddy not 6000. Think from 500 to 6000 would be abit big of a jump haha

Shit lol! Sorry no bud that’s a typo! Hahaha! 600mg of test

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[Nathan]

Janoshik I believe do testing, not
too sure on the verdict here though bud

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[Nathan]

Cardio 5 x 30 mins
steps 12k

TD 4.6k cals
NTD 3.9K cals 

Chemicals:-

Test prop 600mg/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

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[Nathan]

Hey guys so this is a 2 in 1 as the site was down.

After the FitX guest spot we drive home
Early I drank about 1.5 litres of water and had coffee (4 hour drive) got home for 8 just after and I weighed 310.8lbs and I’d flattened off quickly from the guest spot
So cal ordered another 50 rolls.

314bs this AM after my 3rd sushi in about a week.

So we shall see what weight and look is like tomorrow. And run baseline diet now to
Dig back in for the rest of the week. Pull
Some more fat off. And just keep things rolling.

The body is playing ball with fat loss. My shoulders are giving me some grief at the minute. So push I may have to take some higher rep sets as the joints just don’t feel
Great under load. Hopefully RNR can sort it.

I’ve also got a recurrence of tendinitis I’m the left forearm which very tight and makes hitting a lat spread very uncomfortable at the minute so we shall see if he can sort that too. If not shockwave will Be called upon again.

Getting old now…..

Other than that everything is flying. Back training and leg training very good

I will update my stack on the next slide 100mg increase test prop so We stay on top of fullness.

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[Nathan]

Probably a little off topic mate but what labs are you currently using?

Quanta only bud

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[Nathan]

You won’t need to use EQ in this stack at all buddy. That’s just my opinion. I’d be looking at a DHT derivative.

Start lower:-

300-350mg Test
400-500mg primo
150mg NPP (if it’s your first time using this)

Allow the cycle to do its job. Then assess from there. Use Proviron alongside and hopefully there should be no need to use an AI that’s the aim here. You could use masteron as opposed to primo

Then titrate the dose after 4-5 weeks if needed. But if your progressing here and sides are minimal Run with it

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[Nathan]

315lbs this AM after sushi but only 5 hours sleep so ate a touch later and weighed in at 4:30am so I feel weight would have probably been a touch lower, cardio boxes then a drive to Bournemouth to do a guest spot for Eval blood analysis my sponsor at there show! Really enjoyed getting back up there. Thanks to pheebs for putting me a little routine together and dusting a little
Ring rust off.

Can’t wait to get legit inside out now and do the dance for real!

Finished the evening off with a walk down the beach to finish steps. ate our meal and had a decaf coffee

The little things

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