[Nathan]

Legs went down today at ELITE PHYSIQUE highly recommended, the atmosphere and hospitality was top draw!

We switched it up as UF had a power lift meet this weekend and it’s always rammed so we wanted to be able to have a seamless session. Everything felt really good today. Knees are taking a touch more warming up at this weight now. But we are still all good.

The pec has had a couple of twinges today. Just keeping me aware that I’m not currently out the woods so it’s still time to be sensible with movements and loads.

Push and arms tomorrow so we will try and progress things a touch more on load. Unilaterally and throw a few 30 rep sets in if it feels good.

A very busy check in day tomorrow so it’s time to get some rest!

#thejourney

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[Nathan]

Great log Nathan.

Excited to start working with you with my training – looking out for your email

Hey Buddy! I will add you to WhatsApp tomorrow and send you a message. Then we can get cracking! Speak soon buddy

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[Nathan]

Hey there Nathan! How is your injured pec doing? Going through the exact same problem and I would love to know what you’ve been doing to rehab it and what are your thoughts & ideas about what is the most important stuff to keep in mind when rehabbing a muscle (“minor injury”). Thank you in advance!

Hey buddy sorry to hear this. So I had 2 days rest then got to work with rehab.

Straight banded flyes minimal tension just movement pushing blood to the area 5 x 30 reps AM and PM I did this for 3/4 days until my push session came around. Which I then did unilateral work. Good side as normal to create a training response which will also help the injured side. And injured side I did 2 x 10-12 minimal load on exercises I felt stabilised with 80% contraction,

I have the progressed each session as I felt comfortable. I did 3 sets of 30

Reps bilateral yesterday and high was a positive sign no where near failure and minimal load but it felt ok. It’s a slow process but blood to the area will speed up the recovery process

Hope this helps buddy [/quote]

Thank you so for your reply Nathan and for the time that you took to detail everything. I really appreciate it man thank you so much![/quote]
Anytime buddy! Hope it heals up quickly.

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[Nathan]

Hey buddy. I would start with:-

250mg Test E and 200mg Mast E

See how you feel on that. Then every 3-4 weeks assess and for example the test could go to 300mg the Mast could move to 350-400mg – total anabolic load will
Depend on your BW, cycle experience, potential blood work during the cycle. You won’t need to push test too much more here the masteron will keep E2 in check but just make sure it
Doesn’t shut you down too much. As especially in an off season/growth phase a certain amount of oestrogen is good. For multiple reasons,

Hope this helps

Nath

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[Nathan]

Hey buddy.

Chicken wraps + fruit

0% Yoghurt + whey + fruit, nuts/nut butter

Oats and whey iso as a shake

Maverick protein bar

3 meals + snack whilst your at work if you don’t like cold chicken and rice. Get a food prep cooler bag. And you’ll be well away with that bud.

Nath

#thejourney

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[Nathan]

Rest day today and a busy day of check ins and new starter set ups. Did my cardio and took the dog for a walk. Got a few bits to get tidied up tomorrow AM before its leg day. Travelling to Elite SK for a session tomorrow which will be a nice change of scenery!

Weight still holding at 339lbs AM weight.

#thejourney

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[Nathan]

Today was pull and biceps and another step forward

I’m getting back close to full working load bilaterally just had to be careful in the lengthened range with loading like 1 plate down,

Unilateral I’m more or less there actually progressed both sides in a couple which I’m happy about,

Rear delt flyes slightly uncomfortable and cable bicep curl from the bottom.

Chest is a touch sore today from the progression yesterday. So I am happy for rest tomorrow with a busy day on the laptop

#thejourney

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[Nathan]

Hey there Nathan! How is your injured pec doing? Going through the exact same problem and I would love to know what you’ve been doing to rehab it and what are your thoughts & ideas about what is the most important stuff to keep in mind when rehabbing a muscle (“minor injury”). Thank you in advance!

Hey buddy sorry to hear this. So I had 2 days rest then got to work with rehab.

Straight banded flyes minimal tension just movement pushing blood to the area 5 x 30 reps AM and PM I did this for 3/4 days until my push session came around. Which I then did unilateral work. Good side as normal to create a training response which will also help the injured side. And injured side I did 2 x 10-12 minimal load on exercises I felt stabilised with 80% contraction,

I have the progressed each session as I felt comfortable. I did 3 sets of 30
Reps bilateral yesterday and high was a positive sign no where near failure and minimal load but it felt ok. It’s a slow process but blood to the area will speed up the recovery process

Hope this helps buddy

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[Nathan]

Hey buddy. So you shouldn’t be too concerned about your stage weight as a teen. Just focus on getting absolutely peeled and enjoying the process.

Start practicing posing now. As these shots don’t really showcase your physique.

And good luck ??

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[Nathan]

So off season hit me like a train this week. Ive been managing pretty well up until this week and nothing has really changed. Sleep has been a little more restless. I could nap twice a day if i had time. Moving around is more difficult, breathing has gotten a touch worse. Appetite is slowing down a touch. 339lbs this AM. This is where i need to really dig in now!

The pec is feeling better daily managed 3 sets of 30 rep bi-lateral work today and it felt good. So we are moving forward nicely. Not getting carried away but we should be back up to full tilt within a month fingers crossed.

#thejourney

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[Nathan]

Clare has basically hit the nail on the head with everything she has said there buddy!

#thejourney

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[Nathan]

60-90 minutes pre workout for superdrol and oxy – anavar i split dose AM/PM

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[Nathan]

Hey Buddy if you have 2 rotations i would opt for:

R1 – Hip Hinge + Chest supported Tbar
R2 – Barbell row or T-bar from floor (which also has some lower back loading)

This will allow you to progress both and allow enough recovery capabilities. I wouldn’t be doing a heavy Row and a heavy Pull in the same session unless your a beginner and havent learnt how to take sets to failure yet. Or your extremely strong you just wont be able to maximise each lift

Nath

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[Nathan]

Rest day today. Check ins, Cardio, steps, and chemical peel ready for some laser hair removal Friday.

Since my Coaching business has taken off and I spend a-lot more time sat on my laptop i have had some folliculitis on my hamstrings and glutes, I had this years ago when i worked in the bank and was sat at a desk most of the day. The same thing happened. The cause is blocked hair follicles as bodybuilders we shave regularly, sweat a lot and this can all add to the mix. So I want to get this sorted ASAP as its pretty uncomfortable and doesn’t look the best.

So the aim is to calm down the area and then remove the hair. So there is no option for blocked follicles…..Thats the aim! so i shall keep you informed and do a before and after.

Other than that – off season hit like a train this week. Im more tired, breathing has got worse, moving around is hard. Im literally built for eating, sleeping, and training currently. Nothing else. Poor Pheebs. I had been doing so well then BOOM!

Push tomorrow another unilateral session. I will potentially try to progress reps a touch and load a touch depending how we feel warming up. Nothing daft just blood to the area. Progression and training response.

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[Nathan]

Evening guys.

Pull and Hams today – A successful session! i could go in as normal on the first 2 exercises then we went unilateral on the Upper back and Lat work – as the pec is still slightly compromised in the lengthened position. So Higher rep work and still trying to create a stimulus and response here. Session went as follows:-

Lying ham – 6-10, 10-15+ RPx2
SLDL – 5-8, 8-12
Upper back row SA 3 x 10-12
SA prone cable pulldown 3 x 10-12
SA MTS row 3 x 10-12
D-handle cable shrugs – 10-15, 15-20
Seated Calves – 12-8-5 RP, 20-30

Rest day tomorrow and a busy check in day. Also a couple of new client set ups to get done this week!

#thejourney

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