[Nathan]

Hey guys a long day but a great day today!

317lbs on the nose so another half a lb down today. So weight is moving nicely. Cal is happy. We have increased steps to 12k daily now and no further changes. If weight drops again tomorrow we may throw in a higher meal. Just to manage fullness.

We aim to increase androgen load over the next couple of weeks so this should see a nice bump up in fullness.

Today I went for an ECG and echocardiogram at the blood lab Manchester. I will have the report next week but speaking to the cardiology specialist my heart looks healthy. All valves are functioning well, my heart size is slightly larger than average (expected) but still very proportionate to my body and muscle mass. My walls are a touch thicker than normal which is perfectly acceptable and expected in trained individuals it should be 1.2mm mine was 1.5mm so nothing crazy. And my ejection fraction rate (how well your left or right ventricle pumps oxygenated blood with each beat) was well within normal ranges. So positive all round in this sense

Then on to FLF to train pull with Oscar and Joe we got after it and it was a great session.

Stiff arm pulldowns x 3
SA prime pulldown x 2
Watson TBAR row x 2
SA Atlantis row x 2
Prime bar upper back pulldown x 2
Rear delt flyes x 2
SA Atlantis preacher x 3
SA DB x 3

PB on Watson TBAR 5.5 x 10 and 4 x 22 the energy was awesome. Oscar brings the best out in you. He gives you confidence in your own ability.

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[Nathan]

I think you can still keep growing. It depends your current set up also but you can defo keep pushing.

Stay in a surplus. Keep some cardio in. Be smart with food choices, training and recovery. Don’t try and push too hard too fast.

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[Nathan]

Legs dusted. Progress across the board on every movement today. Felt very solid. Green Banded pendulum and black banded precor leg press felt great.

Being tall it really hits hard in the lengthened range of each rep and saves me having to put daft amounts of load on. Session went as follows:-

Seated calves 105 x 25, 125 x 20, 145 x 12
Lying ham 77+10 x 13+1, 68 x 16
pendulum 6.5pps x 13 (green band)
Leg press 10pps x 12 (black bands)
Leg press 10pps x 16
Leg extension 77 x 15, 68 x 20 + partials
Adductors 4 x 22 tempo 4:4 slight tight adductor
Walking lunges x 2 lengths BW

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[Nathan]

I like this set up bud. Nothing wrong with it.

Push
Pull
Off
Push
Legs
Off

2 rotations, I think you can get more out of adding a delt and chest top up as a second push rather than a pure arm day.

If you really wanted to increase arm volume you can add before legs too. They recover quickly

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[Nathan]

These won’t be fake bud. It’s because your taking then out of the blister packs as kam stated. The condensation, air, or other pills in the pot will be causing this.

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[Nathan]

Because you’ve just added 4.5 x the amount of anabolics you were on?

So the ability to synthesise protein is more efficient, glycogen uptake, cell swelling, intracellular fluid. Plus slight inflammation from injecting Anabolics. This is completely normal with the circumstances you have described buddy.

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[Nathan]

Hey Chris,

I don’t think you need a PCT with this dosage. As Alex states nolva would do the job.

are you looking to come off an stay off?

Or are you looking to go back on? If so personally I wouldn’t be looking to PCT I would drop down to a TRT dose 125/150mg for 6-8 weeks and run bloodwork.

Then make a decision from there

Nath

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[Nathan]

Push and triceps today. Everything felt good today. Felt strong. Like the super supps have kicked back in. Was up on everything and it felt light.

Torso supported DB laterals x 30+5, x 20+5, x 15+5
Prime Pec dec – stack x 11, 122 x 12
Kas handle press – 77 x 14, 58+2 x 17
Standing cable fly – 32 x 15, 32 x 15
Prime laterals – 58 x 18, 77 x 12, 58 x 15+5
Cross body extensions x 3
Prime splitter push down x 3
Kas handle curls x 3

Now to get some measurements for a guest posing spot. Because trunks ain’t going on yet!

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[Nathan]

I agree with the above…..I always favour a higher protein approach. But this comes
Down to digestion. And also the protein sources used

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[Nathan]

Evening guys!

Rest day today, cardio and sport therapy work. A lot of work boxed off today too! 1 more meal to go. Then it’s an early night!

Check in pics attached at 320lbs on the nose

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[Nathan]

Hey buddy stick with sources that digest well for you.

Pre and post cereals, COR, bagels, fruit and jam

Then make your other meals up of rice, oats, potatoes, bagels COR as long as all these digest well I see no issue in including them all

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[Nathan]

Evening guys a busy day playing catch-up from France and a few new starters to set up. Rest day tomorrow so I should be back up to speed with everything.

A great result for clients over the weekend taking 2 runner up spots. In open bodybuilding and bikini.

Todays pull and ham session went as follows.

Seated calves 1 x 20, 1 x 22, 1 x TDS
Seated ham curl 1 x 16, 1 x 22
Dead stop RDL 1 x 11
SA rot8 pulldown 1 x 12, 1 x 16
SA prime row 1 x 10, 1 x 12
PSP pulldown 1 x 15, 5×5 cluster
Prime pin loaded row 1 x 15, 1 x 16

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[Nathan]

Hey buddy, I always like to keep a baseline level of cardiovascular exercise in for some of the reasons you mentioned, appetite, digestion, not too much from a body composition stand point, but it does help.
I utilised HIIT cardio for a period to help with heart heath and fitness when taking higher rep sets until my body weight reached a level where recovering from HIIT was potentially detrimental to my performance in sessions.
Cardio on rest days plus your least demanding weight sessions in always a good start. For example 4 x 20mins low impact plus 1 x HIIT session, depending on fitness levels 5 – 10 rounds 20s on 40s off (assault bike/battle ropes/stepper).

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[Nathan]

Evening guys! Hello again from France….it’s been a jam packed but wonderful day for my pals wedding.

Morning guys. Flying home today so we got an early push session in and 30 mins on the bike as we were not get back until 9pm so it will be straight to bed for us.

Back in for pull and hams tomorrow! Everything has been hit whilst away not a gram out of place. But I’ll be glad to be home back to our normal routine and locked in for the next 14-20 weeks

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[Nathan]

Just get absolutely peeled mate….There will Be a genetic component to this too.

Doing the above will help. But just being peeled is the way

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