[Nathan]

Morning guys I don’t know why my log didn’t upload last night….but not much to report!

Although I’m feeling 100 x better I’m still not quite back yet. I think Sunday will be the aim!

It’s check in day today but I will have to change my usual check in spot and maybe go outside which will be fun! I’ll keep you all updated on my return!

The drop is today! Happy shopping!

#thejourney

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[Nathan]

Hey Gustavo – would need some more data here to truly assess the issue….. I generally have problems getting into a deep sleep when one or more of the following occurs:-

fatigue – needing a rest or a deload
stress – work related/ relationship/ anything that can cause stress
eating too close to bed – poor digestion can severely affect my sleep
Have you change or added any new supplements/medications
are you in a dieting phase
What is your sleep routine like? (blue light blockers, read before bed, TV/phones off 30-60 mins before)

Plenty of things we can look at here buddy

Nath

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[Nathan]

Hey Buddy.

Firstly there is no written rule that you need to do squats to build big quads. I currently have no squat movements in my programming (although i do love the hack/pendulum) I currently just do leg press and leg extensions.

So…..stick with exercises that you connect well with and rinse those. If you feel you need a squat in the programme, what i have done in recent years is put my leg extensions and leg press before squats. Then finish with squats. Requiring less load, and you can focus purely on execution and engagement. If the smith and v-squat feel good use those and milk the sets on these as a last quad exercise.

I also love lunges and Heel elevated split squats these could be a great addition to your programming

Nath

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[Nathan]

I do 10-15 i think??? maybe? I don’t count but i have a technique which is pretty OCD to make sure i get the right amount of coverage on the pan….So at least im being consistent! That is the take home message be consistent and then it is tracked without you actually tracking.

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[Nathan]

Evening guys another rest day for me today….Im feeling more human again. Just a head cold now, The aching and fatigue has passed I feel another day or so I should be good to go! I have taken this as a de-load. It wont have hampered any progress at all. I havent missed a meal, Ive just rested and hydrated and ate up! i should be in a great position to kick on. Im aiming for Sunday Pull and Hams to be back in action. My favourite session!

Nath

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[Nathan]

Hey Michael,

I agree with everything Jordan has stated here, it depends how severe you condition is to be honest, initially it is a nightmare to get used to…..now i cant sleep without it. just persevere buddy and find the correct setting and position you can fall asleep in. Its worth it as opposed to being constantly tired, napping after every meal, banging headaches and recovery being affected.

hope this helps bud

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[Nathan]

Hey guys nothing much from me today as I felt like dog shit…..

I have taken a rest day kept steps minimal but constant and just ate and rested well done laptop work. Same again tomorrow but I’m itching already to get back! I just need to be sensible. Weight has dropped again. This is just due to glycogen storage and potentially trying to fight off the flu. My temperature and HR have both been elevated the last 3 days so that would make sense. 

We go again

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[Nathan]

First push session back in today after the rest! Up on all main pressing movements with an increase in volume from an extra set of decline smith + 2 sets assisted dips. Really solid session.

Prime pec Dec 1 x 8-13, 1 x 12-15

Prime incline press 75% top 25% middle

1 x 6-10, 1 x 10-15

Decline dead stop smith (Rev banded)

1 x 6-10, 1 x 10-15

Assisted dips 2 x 8-10

SA cable side delts 3 x 15

SA restrained tricep extension 3 x 8-12

Any questions please ask!!

Hi, top back off sets are to failure, what about SA restrained triceps extension 3×8-12 ? Every set to failure as well ? Thanks [/quote]
Hey bud yes the aim is to fail in the required rep range so I will adjust load if needed as I fatigue

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[Nathan]

Hey Max so firstly I would say you sound very enthusiastic here which is fantastic. But there are numerous things to look at here when transitioning from a dieting phase into an off season. One thing for sure is you can’t pre empt numbers. What’s to say you won’t need to push calories higher than you have initially set out? Your working to a ceiling there. And if body composition is good, appetite and digestion are good, sleep and recovery are good. And performance is flying. Why would we not keep slowly adding calories further?

how lean are you currently? As we can’t assess without any pics For reference. How tall are you, how old are you, and what is your level of activity?

the aim for transitioning to off season is to get back into a place where we are ready to grow. So depending how harsh we have dieted and how long for. We make sure
We have got rid of inflammation and oxidative stress from the diet, health markers are in a good spot, sleep is getting back into to a good position, libido has returned and performance in the gym is on the increase.

1- calories definitely need to come that is a given. How come we have added 100g protein from the diet phase? From 190g to 290g? There’s a few things need answering before a true answer can be looked at here. Have you looked at the JP diet planner for daily macro/calorie reference? Carbs around training for performance and recovery are a must!

2-my advice would be a training day diet and a rest day diet. Your protein content would be very similar on both days. Slightly lower carbs on rest day but potentially a slight increase in fats. I usually look at 3-500kcals difference in TD and NTD day diets. You still need to be in a surplus to aid recovery here bud.

3- an indicator for increasing calories is if bodyweight stalls on the way up and body composition allows, as well as appetite, digestion, sleep along with other variables to consider. You will have to get a little uncomfortable over time. But in no way fat. This is a sure fire way to insulin resistance. Your also going on cycle so your strength will increase, every individual stores fat in different places so a visible 4 pack isn’t something to look at. As you may still have striated glutes but no abs if You store more BF there. So this is something you need to assess with pictures of your whole physique. What is your fattest body part and how hay is tour leanest body part?

4- every coach works differently in terms of carbs and fats so it’s finding what works for
You here. I like higher carbs, higher protein and low to Moderate fats.

Don’t over think it over complicate this Max. As stress will be your biggest enemy in terms of appetite and digestion. If you can’t eat you can’t grow

Hope this helps

Nath

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[Nathan]

Hey max hope your well bud,

My first question to make sure body composition is in a respectable place before going on your 1st cycle. I would advise against using any AI initially with 250mg of Test and get blood-work checked after your first 4-6 weeks.

Nath

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[Nathan]

Hey buddy I think you the base idea us right but I don’t think you need to over complicate this.

Fasted blood glucose 3 x weekly once hydrated.

500mg metformin daily I prefer last off.

If BG rises use a base dose of Lantus.

You could also use insure a GDA Supp with higher carb meals.

Dependant on your current body composition also as if your holding too much Bodyfat you run the risk of insulin resistance. So make sure your keeping an eye on stress, fatigue management, body fat levels. 100% keep cardio in. And go from there.

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[Nathan]

Hey Guys,

So I felt a a little rough again today, i trained push and everything was up which was a positive but i feel a little battered now it’s the evening again. So a few forced rest days may be required. The plan will be to eat up, sleep up, stay hydrated and i will implement a get well protocol that usually works wonders.

Veggie-mite
raw ginger
spinach
echinacea drops

I blend this and nail it twice per day + increase my vit D3/k2 12,000iu + increase my Vit C and add in zinc at 60mg

Hopefully i should be feeling ready to go in a few days! I’ll keep you all updated.

Nath

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[Nathan]

Or again what Oscar has suggested both very similar. But as he states it comes
Down to connection and priority bud

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[Nathan]

Hey buddy. What is your priority in terms of your push session? What are you trying to bring up the most? There’s plenty of different ways to set up and effective push session.

This is also potentially a set up you could look at

Push 1

Inc DB press x 2
Overhead shoulder press x 2
Close grip tricep press x 2
Dips x 2
Flyes x 2
Lying cuff laterals x 3
Tricep isolation x 2

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[Nathan]

Hi Clark,

I agree with Rich here even when on a full body split and volume is low but frequency is a touch higher 2 sets should be manageable in terms of recovery? A little soreness is t necessarily a bad thing but if it’s tender to touch and really sore then the variables Rich has mentioned definitely need to be looked at closely buddy

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