[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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[Nathan]

Hey buddy so I agree with Hilly until you get bloodwork go ratio 1:1 500/500 would be my preference and then adjust from there. But I’m terms of gram for gram 600/600 would give you the same total load currently

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[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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